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About wellhairedbeast

  • Rank
    Heavy Lifter
  • Birthday 11/02/1983

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  • Squat PR
  • Press PR
    Bench: 115kg, OHP: 70kg
  • Deadlift PR

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  1. You can get green tea with ginseng ( I have seen it with rapsberry as well for flavour). Tastes great and is basically 0-1 calories per cup as you don't add milk with green tea (and providing your not a sugar fiend). That might be a good sub for your morning coffee. Some people are aware that tea contains more caffeine than coffee but this should be specified to the tea leaves containing more than the coffee bean, once the beverage is actually prepared you would normally have much less caffeine in the tea as less transfers into the hot water (unless you steep it for a long time). Coffee is usually brewed with more coffee bean than the equivalent tea leave weight as well (especially if you like it strong). Green tea also contains less caffiene than black tea, so if your wanting to reduce your caffeine intake this would be a great substitute in my opinion (and kills two birds with one stone if you have it with ginsing). Some studies suggest green tea may also aid fat loss, but I am not sure there has been enough evidence on that yet.
  2. As Simon said most seem bunk, Examine.com is a good place to check the research and find out if something works. If you specifically want to increase testosterone naturally you want to make sure you sleep plenty (depending on other factors bad sleep might only low testosterone marginally but it certainly will mess up the T/C ration through increased cortisol, the stress hormone). Secondly you want to look to your diet, mineral deficiencies (especially zinc) cause lower testosterone production and a lot of people avoid the foods that most Men crave and actually need i.e. a shit ton of red meat and eggs. They are high cholesterol but dietary cholesterol does not mess with your blood if you have a balanced diet. If your looking at sexual characteristics then red meat and eggs are the way to go. Most of the men in my team at work (from my age 30 to 40s) eat low fat diets and avoid red meat and eggs and needed a ton of fertility treatment. I got my wife pregnant literally the instant we started trying (we did deliberately time things with her cycle but still...), and I eat a ton of red meat, eggs and lift heavy. Now this is anecdotal evidence, and I am younger but my body is also broken to fuck with a number of chronic health issues - combined with insomnia does not bode well for such things. I am 100% convinced that my lifting life style with plenty of red meat and eggs, helped things on the sexual side of testosterone. The story is the same with some of my friends and family, low fat diets = bad fertility (which I believe to be testosterone related). The only real proven benefits of natural t-boosters is on the fertility aspect (not training) and this is only in people who are pretty deficient anyway. So the only benefit for natural testosterone boosting is going to be sexual, but you may be wasting money on supplements that could buy you a steak which when cooked rare also contains more creatine (cooking breaks it down) so that's another benefit. There are a few which are proven like d-aspartic acid ( I think thats the spelling off the top of my head) but again this is only on the fertility side for people who are deficient, and the benefits are short term (the body stops increasing production after a while so it no longer works). Check here for specifics: http://examine.com/supplements/Eurycoma+Longifolia+Jack/ (thats another name for the same thing). If you check the matrix it shows the results of studies in an easy to read chart, but there is little evidence it seems (scientific consensus is 50% over 3 studies as to whether or not it does actually boost testosterone or not, and while there is a 100% for some fertility aspects - it is taken from a single study which means little on a grand scale, you need more studies for accuracy etc)
  3. The 200Lbs Rule

    I like the grading from Kate Moss up to Doug Young, but I am pretty sure Doug Young "goes all the way up to eleven".
  4. The 200Lbs Rule

    Just to add my experience, I did buy into the 200lbs = adult male idea. It just meant I was fat and when I competed I was in completely the wrong weight class for my height, and didn't stand a hope in hell of being competitive. Being unnecessarily heavy also meant that my symptoms were worse/exacerbated on a couple of chronic health issues I have. That's a very personal experience though so won't apply to everyone, but the extra strain on my system was very negative. I have now gone from deadlifting 200kg floating between 93-95kg to 205kg (and 210kg off 2 inch blocks) at a much lighter bodyweight of 80kg. That 15kg of fat was completely useless, apart from reducing rom in my bench press from having a larger gut. In actual fact my bench actually got stronger as well and increased from 110kg to 115kg (from the same 93kg+ b/w down to around 83kg, recently my bench has been less due to training errors but it will bounce back quickly). You can only gain so much lean muscle mass in a space of given time, taking short cuts doesn't help and in my case getting fatter was not a good idea. Do I think I will be 90kg in the distant future? Yes, but only if I get there very slowly by adding muscle and not fat, it might take me 20 years - I don't care how long it takes, the strength game is a life long one if you treat it right.
  5. 2013 - Your Best Lifts / Achievements

    Nice achievements folks. For me I have gone from weighing over 94kg down to 85.8kg currently while moving my bench press up to 115kg from 110kg, and deadlift up to 205kg from 200kg. A small increase on the deadlift but I had not lifted that since the end of 2010 when I started getting ill, I regained it this year at the lighter bodyweight and have now moved slightly beyond it. Squatting has not been great however (170kg at 94kg to 160kg at current weight). Not massive gains, but good weight loss and the biggest training achievement of the year has been training consistently without letting ill health take over and set me back. I think 2014 is going to be a good year for training But the biggest overall achievement for me in 2013 was becoming a father for the first time
  6. Barbell Squat + Chains Around Neck

    Cheers for replying - I agree using something like a cambered bar or SSB would be better, I just don't have access to them*. The chain's are not there for accommodating resistance so placing them on the bar wouldn't have the same effect as in the picture - they don't touch the ground so its a straight weight addition, but they do add a displaced/offset weight. * ( I am not looking for a magic exercise to use in my training or anything, or as a replacement of regular squats - it just a potential tool that could be added to the toolbox for later, or be disregarded if useless. )
  7. Barbell Squat + Chains Around Neck

    Thanks for the replies. That homemade device was not a safety squat bar, its just a bar with handles - the safety squat bars have cambered sleeves to offset the load. I will carry on using back squats (which I do spend most of my time doing) and front squats as normal, but I am using the conjugate method ( I am not here to debate programming ) and safety squat bar variations are often recommend as a very effective tool on this method where the exercises for ME work are rotated (again most of my squatting is regular back squatting on DE sessions which includes the speed work and heavy work afterwards as well). What I am an interested is if the aforementioned exercise would provide similar benefits to using that particular speciality bar. - and the article suggesting you wear a chain around your neck for an entire workout does seem excessive and ridiculous so I agree there (unless its for loading chins/pullups or dips as I use chains around my neck instead of a dipping belt). Things should have a point to them and not be done for the sake of it.
  8. Barbell Squat + Chains Around Neck

    To illustrate what I tried to describe in the topic heading, here is a photo of Chris Duffin illustrating the point (he has used them for paused work but as far as I could tell has never explained them much). The bar is bent as its a buffalo bar - its not from the weight. Now this obviously adds an additional stability challenge with the chains in a high bar position pulling you forward with the barbell in a low bar position as normal. I was just wondering if anyone has experience with these or have seen people doing them (does this variation even have a more specific name?). The reason I am interested in these is that I was wondering if these might be a good alternative to Safety-Squat Bar Squats - which cause the weight to pull you forward causing you to work harder to remain in a stable position. I train at home and don't have the money for a safety squat bar before anyone suggests to just do those. I know with the specialty bar the whole load is pulling you forward - whereas with the chains it is only the load from the chain doing this so there are not like for like.
  9. What Is "optimal" Training

    I would define it simply as training that is directed at achieving your goals, while managing recovery suitable to your individual needs at the minimal level of planning required. If you don't need to deload every four weeks, then wasting that week deloading wouldn't be optimal. If you can progress session to session then monthly planning isn't optimal - session to session progress (e.g. linear progression) is optimal. If you can progress weekly again then your planning should reflect that, same as if its fortnightly, three weekly or monthly etc. But that is an over simplification. "Optimal" tends to suggest efficiency, but this is not the case as there are other considerations. My adaption level should allow faster, and simpler progression - and I wouldn't normally need regular deloads. That said I am not 100% healthy, I have a number of chronic health issues which means what would seem to be the optimal program in my simplified definition does not work in practice and results in failure (time and time again). I cant predict or plan for flare ups of my conditions - they just happen so I can't plan for the deload to account for my reduced recovery capacity. I need to be able to change things on the fly and use a lot of autoregulation. Optimal in true sense would require a perfect analysis of every aspect of that individuals life which is not practical, and on forums this information is not always going to be available when we look at someone training - depending on how much they share. To go off on a slight tangent - What I think really matters is simply choosing something that is suitable for your goals and that you are capable of following. You do have to be honest about you goals and whether you really want to achieve that goal (i.e. the destination matters) or whether its actually the training itself (i.e. the journey that matters). A lot of people say they want to get a stronger squat and could progress on starting strength if they are lifting a fraction of their bodyweight, but they might truely be more interested in doing something that sounds "cool" like the russian squat cycle, smolov, or a 16 week long block periodisation model they read about on a website. The person will reach their goal eventually, albeit at a slower (much slower in some case) but choosing something "unnecessary" shows where their heart really lies. If your aim is just to do Smolov or a 20 rep squat routine because it brutal and you want the bragging rights - there is nothing wrong with that. But if your squatting half your bodyweight you need to be honest that that is your goal rather than actually getting strong. Its your life - train how the hell you like. But be honest to yourself (and others!). (this is not directed at anyone above, I am just making my point which your all welcome to disagree with). Edit: Just wanted to say I really like Mathiah's point on autoregulation, in theory I absolutely agree that that should be the most optimal training method as its dynamic and specific. But that requires perfect analysis and coaching ( or self coaching) abilities that may be out of reach to most (especially inexperienced) trainees. Theory and practice are two very different things - sometimes they coincide, sometimes not so much.
  10. Not Becoming A Supple Leopard

    You where Kronos, then you were Bronos. You must be a thesaurus.
  11. Today's Breakfast

    Broke fast at noon with 4 rashers of bacon, a handful of spinach with pesto and a couple of handfuls of pistachios.
  12. What Can You Do While Traveling? (Sl And Ss)

    Are you going with anyone? You can do partner exercises ( I have used my wife when travelling). Firemans carry squats Crouch down low & grab partner around waste and hoist up Hip Thrusts with partner straddling you - I have done all these and they worked great You can do push-ups unweighted and also with your partner/friend etc on your back. Broad Jumps can be done outside ( I have used these as well to replace DE Lower when travelling in the past). No equipment needed - you are never gymless as Bronos said. If you don't have someone to use then normal push-ups and broad jumps can still be done of course. If there are is a local park there might be something you can do pull-ups on, a tree can work if theres is a strong branch. You could fill your back-pack (books can be heavy - join a library to do this for free) as you say and even do some form of bent-over and upright rows with it.
  13. Machine Assisted Pull-Ups/dips

    I do agree with that to an extent, that's what I meant by altered strength curve when using assistance (in the form of bands) to help you with the movement. However most people are stronger at the top of the movement so using bands would allow them the trainee to still develop more strength at the top when the bands deload, whereas the machine does provide a regular level of assistance throughout the movement - some people will need this, others will not and it will make the second half too easy. That's why I think doing a progression from easier bodyweight movements is he best solution, but there is more than one way to skin a cat - doing any of this will get you stronger, and get you to doing pull-ups.
  14. Machine Assisted Pull-Ups/dips

    Chin-ups (palms facing you) are easier and a good way to build up to pull-ups (palms facing away). If you can't do chins either then using rack pull-ups (they are halfway between an inverted row and pullup, and lesson the load - a bit like pushups from the knees) as per Simon's advice or using slow controlled negatives as per Jasper's suggestion would be a good method. Those would be best the choice, second would be using resistance bands and the last resort is using the assistance machine. Using "assistance" changes the strength curve and its better to learn to move your own bodyweight - even if your using the rack and putting your feet on the bench to lighten the load.
  15. The easiest way to do this by "eye" without having to use a computer is to have the bulk of your vegetables be of the green variety and then add as many different colours you can to this. Using a computer does work, but you won't always have access to one and the colour method is a useful rule of thumb to have (like when your out shopping and buying the fresh vegetables).