No he's a stupid moron who doesn't understand that cardio chads literally recover up to 3x faster than fat powershitters.
Do your cardio, get a higher VO2 max = your body replenishes oxygen and recycles lactate faster.
I never have to rest more than 3 minutes on my absolute heaviest lifts.
110kg bench press at 75kg bodyweight.
I did athletics in school and kept running + cycling after I left school. I never lifted weights until 3 or 4 years ago, because I looked in the mirror one day and realised I was becoming T-Rex mode with strong legs but no upper body.
I'm not anywhere near a 110kg bench, but a 110kg bench for 3-4 years of training just isn't good at all. I will probably reach a 110kg bench within 1 year.
2 years ago
Anonymous
Talk when you actually reach it you dyel. Jesus you're a prime example of average ISTizen.
2 years ago
Anonymous
Look dude, this is not a competition, just telling you that either your programming is shit, or you have subpar genetics, and I think it‘s the former, which is good for you!
I would suggest you stop this cardio bullshit, and start bulking, and I guarantee you will hit a new PR. If you want more help, send me a video of you benching and I can help you out with your form.
2 years ago
Anonymous
>I would suggest you stop this cardio bullshit
Post resting heart rate
2 years ago
Anonymous
This is moronic, you're giving him advice while you just admitted you're not even near a 2 plate bench?
2 years ago
Anonymous
Who the frick are you to give me advice? You said you are nowhere near 2 pl8, you have never been under that weight in your life at all. It's not a fricking competition but you should experience what I gone through to give me some advice you DYEL.
2 years ago
Anonymous
I also run a 21 minute 5k and a 48 minute 10k. I'm not just focusing on putting up big bench numbers. I've stayed lean and done a shit ton of cardio the whole time I've been weight lifting.
I want autistic min/maxers who can only conceive of progress through BIG NUMBER to leave.
2 years ago
Anonymous
Bruh a 21min 5k is not great. I did that in 20m 34s with zero cardio training. Seriously, something is wrong here and you should work on your programming
2 years ago
Anonymous
>I did that in 20m 34s with zero cardio training.
I doubt it. Post runs.
2 years ago
Anonymous
Wdym post runs? I didn‘t film myself while running lmao. Oh, did I mention that the track was uphill? But, tbh, I have elite level running genes (lean, long limbs) so it‘s unfair to compare myself to you. So perhaps your numbers are okay-ish, idk
2 years ago
Anonymous
If you didn't track your runs with a watch or phone app then you have no idea what distance you actually covered in 20m 35s.
2 years ago
Anonymous
homie it was a competitive official run. I ran with 100+ other people and it was timed of course.
2 years ago
Anonymous
Curious as to how long ago you did this. What was your height/weight at the time? How much did you bench at the time?
2 years ago
Anonymous
That was 5 years ago. At that time, I was a gamer and spent all my time in my room playing video games and jerking off. I probably couldn‘t even bench a plate back then.
2 years ago
Anonymous
Right, but you said were still lean. You didn't have much muscle mass. So what was your BMI?
My BMI when running a 21 minute 5k was 25. If you can't figure out why that's more impressive than someone with a BMI of 20 running 5k in 20 minutes then there's no point in this discussion.
Reach 2pl8 on bench and then see what kind of 5k result you get.
2 years ago
Anonymous
>75kg >25 bmi
Are you a manlet???
Just calculated and I had a bmi of 23 back then, so I most likely was skinnyfat
2 years ago
Anonymous
>Just calculated and I had a bmi of 23 back then, so I most likely was skinnyfat
Get to 2pl8 bench and then see if you still hit a 20 minute 5k. I'll be very impressed if you do.
2 years ago
Anonymous
I never run, it‘s just dumb, it hinders my strength and is terrible for aesthetics, coming back to the point that you should stop doing cardio ASAP
2 years ago
Anonymous
Post body.
Why should I follow the advice of someone who lifts less than me and probably looks worse too?
2 years ago
Anonymous
I only started lifting 3 months ago. Before that I did zero sports (basically just staying at home programming and studying all day). In those 3 months, I have progressed at a steady rate and increased my bodyweight by 7kg whilst not increasing bodyfat. It's not about when we start, but what within the time, and I would argue that I have done substantially better than you relative to the time we've both spent in the gym.
2 years ago
Anonymous
There is no way in hell you've gained 7kg and no fat
2 years ago
Anonymous
I gained a tiny bit of bodyfat, ngl. I was at 15.1% bf when I started and now I'm at 15.7%. Both professionally assessed.
2 years ago
Anonymous
>I only started lifting 3 months ago
Lmaoooooo this is the person judging your lifts and performance.
Ofc you're "progressing at a steady rate" you've never used your body before. Fricking hell.
You've got about 6 months of noob gains left, enjoy your ways progress while it lasts kiddo.
2 years ago
Anonymous
What do you do when noobie gains disappear? How do you progress? What program should one do?
2 years ago
Anonymous
Too many variables to give a good answer beyond "change your programming".
What are your training goals? How do you measure your progress? What factors of fitness are you willing to compromise to make progress in others?
2 years ago
Anonymous
Lmao stfu how many runners or even people on IST do you think can run a 5k in that time and bench over 100kg
2 years ago
Anonymous
I don‘t have a conception of who the average fitizen is. However, from your numbers I can tell you this: You are most likely someone with below average genetics, who despite his genetic shortcomings managed to become stronger and fitter than the average joe. I think that‘s admirable actually!
2 years ago
Anonymous
You don't have a conception of your own fitness relative to the anon you're critiquing. By your own admission you don't bench anywhere near to 2pl8. Get yourself to a 2pl8 bench and then see what kind of 5k time you can manage.
2 years ago
Anonymous
It completely depends on you body type and proportions
There's a powerlifter who maxes out on bench at 115 but can deadlift 270 after years of training.
It doesn't matter how he trains bench it just won't go up without BLOATMAXING
I don't back squat or dead lift. I started weight lifting because running and cycling had given me decent lower body muscle mass but nothing up top and I wanted to balance out my physique.
I deadlifted a few weeks ago to see how heavy I could go and I got up to 3pl8s. For someone who doesn't train deadlift, walking in and hitting 3pl8 is pretty good I think. I have no intention of programming it regularly.
I used to ignore cardio, but one I got seriously into it, I can shorten my workouts by needing less recovery time (yes, I lift heavy, need only 2 minutes between sets at 3pl8 bench)
Is there any evidence that Rip has ever tried to lost weight in his life? I could take him a lot more seriously if he could just produce some evidence that he's ever existed at a healthy bf% in his entire life.
If you are trying to be a powerlifter he is probably right. For any other purpose than lifting as heavy as possible for 1 rep you probably don't need 5 minutes of rest.
I think there's definitely wisdom in what he's saying. If you are specifically training to lift heavy, then you'd want to rest longer so you can be completely recovered.
The thing is, even if you are training to lift heavy, you wouldn't train like this all the time. Maybe two days a week. You still want to train hypertrophy and even sometimes endurance because those things train your muscle's ability to deal with fatigue from lactic acid buildup.
But if you are only resting for like 60-90 seconds, you are not lifting your heaviest.
>>If you are resting less than 5 minutes, you are not lifting heavy.
Okay how long exactly should you rest between sets? Before when I still did ICF 5X5 I rested for 3mins but as an intermediate I upped it to 5mins, my breathing is better after each set but it feels too long
fat moron who does not know shit about muscle activation in exercises or about diet. ohp working all parts of delts? gomad? no arm exercises? following his advice will make you unhealthy and will give you unbalanved nonfunctional physique. guy seems to be hypothyroid too. outer eyebrpws are thin...
Qrd on who this is?
The author of this:
https://www.literotica.com/s/the-trip-to-dallas
Anyone that can hold you down and rape you is stronger than you. How much you lift is irrelevant at that point.
No he's a stupid moron who doesn't understand that cardio chads literally recover up to 3x faster than fat powershitters.
Do your cardio, get a higher VO2 max = your body replenishes oxygen and recycles lactate faster.
I never have to rest more than 3 minutes on my absolute heaviest lifts.
ok twink, state your weight, height and lifts
>I never have to rest more than 3 minutes on my absolute heaviest lifts
can you post your lifts? im curious how well cardio works for rest
110kg bench press at 75kg bodyweight.
I did athletics in school and kept running + cycling after I left school. I never lifted weights until 3 or 4 years ago, because I looked in the mirror one day and realised I was becoming T-Rex mode with strong legs but no upper body.
Post resting heart rate
Aight that's pretty shit. I definitely won't be doing cardio then!
Post body (you wont)
I'm not anywhere near a 110kg bench, but a 110kg bench for 3-4 years of training just isn't good at all. I will probably reach a 110kg bench within 1 year.
Talk when you actually reach it you dyel. Jesus you're a prime example of average ISTizen.
Look dude, this is not a competition, just telling you that either your programming is shit, or you have subpar genetics, and I think it‘s the former, which is good for you!
I would suggest you stop this cardio bullshit, and start bulking, and I guarantee you will hit a new PR. If you want more help, send me a video of you benching and I can help you out with your form.
>I would suggest you stop this cardio bullshit
Post resting heart rate
This is moronic, you're giving him advice while you just admitted you're not even near a 2 plate bench?
Who the frick are you to give me advice? You said you are nowhere near 2 pl8, you have never been under that weight in your life at all. It's not a fricking competition but you should experience what I gone through to give me some advice you DYEL.
I also run a 21 minute 5k and a 48 minute 10k. I'm not just focusing on putting up big bench numbers. I've stayed lean and done a shit ton of cardio the whole time I've been weight lifting.
I want autistic min/maxers who can only conceive of progress through BIG NUMBER to leave.
Bruh a 21min 5k is not great. I did that in 20m 34s with zero cardio training. Seriously, something is wrong here and you should work on your programming
>I did that in 20m 34s with zero cardio training.
I doubt it. Post runs.
Wdym post runs? I didn‘t film myself while running lmao. Oh, did I mention that the track was uphill? But, tbh, I have elite level running genes (lean, long limbs) so it‘s unfair to compare myself to you. So perhaps your numbers are okay-ish, idk
If you didn't track your runs with a watch or phone app then you have no idea what distance you actually covered in 20m 35s.
homie it was a competitive official run. I ran with 100+ other people and it was timed of course.
Curious as to how long ago you did this. What was your height/weight at the time? How much did you bench at the time?
That was 5 years ago. At that time, I was a gamer and spent all my time in my room playing video games and jerking off. I probably couldn‘t even bench a plate back then.
Right, but you said were still lean. You didn't have much muscle mass. So what was your BMI?
My BMI when running a 21 minute 5k was 25. If you can't figure out why that's more impressive than someone with a BMI of 20 running 5k in 20 minutes then there's no point in this discussion.
Reach 2pl8 on bench and then see what kind of 5k result you get.
>75kg
>25 bmi
Are you a manlet???
Just calculated and I had a bmi of 23 back then, so I most likely was skinnyfat
>Just calculated and I had a bmi of 23 back then, so I most likely was skinnyfat
Get to 2pl8 bench and then see if you still hit a 20 minute 5k. I'll be very impressed if you do.
I never run, it‘s just dumb, it hinders my strength and is terrible for aesthetics, coming back to the point that you should stop doing cardio ASAP
Post body.
Why should I follow the advice of someone who lifts less than me and probably looks worse too?
I only started lifting 3 months ago. Before that I did zero sports (basically just staying at home programming and studying all day). In those 3 months, I have progressed at a steady rate and increased my bodyweight by 7kg whilst not increasing bodyfat. It's not about when we start, but what within the time, and I would argue that I have done substantially better than you relative to the time we've both spent in the gym.
There is no way in hell you've gained 7kg and no fat
I gained a tiny bit of bodyfat, ngl. I was at 15.1% bf when I started and now I'm at 15.7%. Both professionally assessed.
>I only started lifting 3 months ago
Lmaoooooo this is the person judging your lifts and performance.
Ofc you're "progressing at a steady rate" you've never used your body before. Fricking hell.
You've got about 6 months of noob gains left, enjoy your ways progress while it lasts kiddo.
What do you do when noobie gains disappear? How do you progress? What program should one do?
Too many variables to give a good answer beyond "change your programming".
What are your training goals? How do you measure your progress? What factors of fitness are you willing to compromise to make progress in others?
Lmao stfu how many runners or even people on IST do you think can run a 5k in that time and bench over 100kg
I don‘t have a conception of who the average fitizen is. However, from your numbers I can tell you this: You are most likely someone with below average genetics, who despite his genetic shortcomings managed to become stronger and fitter than the average joe. I think that‘s admirable actually!
You don't have a conception of your own fitness relative to the anon you're critiquing. By your own admission you don't bench anywhere near to 2pl8. Get yourself to a 2pl8 bench and then see what kind of 5k time you can manage.
It completely depends on you body type and proportions
There's a powerlifter who maxes out on bench at 115 but can deadlift 270 after years of training.
It doesn't matter how he trains bench it just won't go up without BLOATMAXING
>110 kg bench weight
No offense but this conversation has absolutely nothing to do with you. If you are not benching 3pl8, he isn't talking about you.
>sstards
>benching 3pl8
well memed
Are you benching 3pl8?
>lifts
Like all of them? Not just your bench. Unless bench is all you do
I don't back squat or dead lift. I started weight lifting because running and cycling had given me decent lower body muscle mass but nothing up top and I wanted to balance out my physique.
I deadlifted a few weeks ago to see how heavy I could go and I got up to 3pl8s. For someone who doesn't train deadlift, walking in and hitting 3pl8 is pretty good I think. I have no intention of programming it regularly.
>110kg bench press at 75kg
That's not heavy. I can do that when I cut to 62kg.
This.
I used to ignore cardio, but one I got seriously into it, I can shorten my workouts by needing less recovery time (yes, I lift heavy, need only 2 minutes between sets at 3pl8 bench)
Cardio is essential.
>3pl8 bench
>Heavy lifting
The absolute state of IST
Cheap bait, brotha.
Ok but what are your lifts because I don’t think you’re lifting heavy
what app?
Garmin Connect
How do you measure this/what app?
Only if you’re some powershitter bloatgay.
Just goes to show how extremely out of shape Ripplebreasts actually is.
Yes, obviously. You are literally gimping yourself for no reason.
It depends on where you are at. Your ability to recover does not match your ability to get stronger.
Is there any evidence that Rip has ever tried to lost weight in his life? I could take him a lot more seriously if he could just produce some evidence that he's ever existed at a healthy bf% in his entire life.
If you are trying to be a powerlifter he is probably right. For any other purpose than lifting as heavy as possible for 1 rep you probably don't need 5 minutes of rest.
Uh.. yeah. Obviously. If you can do it again immediately you could've done way more.
Kind of. ATP only really takes like 3 minutes to replenish. If you are resting less than 2:30, then yes, you are not lifting heavy for sure.
Maybe. I'm definitely not lifting heavy I do sets of 8+ with 1-2 minutes rest.
I think there's definitely wisdom in what he's saying. If you are specifically training to lift heavy, then you'd want to rest longer so you can be completely recovered.
The thing is, even if you are training to lift heavy, you wouldn't train like this all the time. Maybe two days a week. You still want to train hypertrophy and even sometimes endurance because those things train your muscle's ability to deal with fatigue from lactic acid buildup.
But if you are only resting for like 60-90 seconds, you are not lifting your heaviest.
>>If you are resting less than 5 minutes, you are not lifting heavy.
Okay how long exactly should you rest between sets? Before when I still did ICF 5X5 I rested for 3mins but as an intermediate I upped it to 5mins, my breathing is better after each set but it feels too long
fat moron who does not know shit about muscle activation in exercises or about diet. ohp working all parts of delts? gomad? no arm exercises? following his advice will make you unhealthy and will give you unbalanved nonfunctional physique. guy seems to be hypothyroid too. outer eyebrpws are thin...