No Crust Racing

Fair enough, but I do not like splitting my routine up and much prefer a full body 3x weekly, means I can miss a session without missing a body part for a full week or having to re-jig the whole routine to get it back in there. So volume becomes a problem as I like to keep to under 60mins a session where possible, shorter would be better as these days my gym is just for health/fitness/looks and only average amounts of each, nothing special. I wouldn't think I eat heaps these days but if there's anything I should cut out it's the sweet treats that I'm fond off, cream biscuits etc which I could easily eat 2 of a day at work. Normally my "base" foods are rolled oats with lsa for breakfast, a banana and an apple for snacks, I usually have a small can of tuna with me and 2 slices wholemeal/grain bread that I might eat if I'm hungry, a protein shake (another will be had after gym on workout days) and lunch will be dinner left overs or I might hit the pub for a steak/chips salad - definitely on Fridays, but otherwise it's normally dinner left overs. We have a lot of veggies in our dinners, even something as simple as a bolognaise will have lots of grated carrot and zucchini in the sauce. Doing a 3x8 with 2min breaks and doing squats, bench, dl, rows, weighted chins, weighted dips, is an easy hour and with Ella around now the after work time is a bit more scarce so I'm looking to shorten that, rather than add time through more sets. Bulky is not the right term really, not in the traditional sense, it's more about context. As I said, when I'm not gyming I obviously eat less and I'm usually running also so I can "relatively" easily be in the high 70s, high 80s is a good 12-13% more mass so it's noticeable on me, especially as I have small wrists and slender limbs. WUT? I have a hard time imagining the conversation that took place to get to that point. Though I can fully understand why chalk might be an issue at some venues. Intimidated Gym Patron: Can you say something to that guy? He's stronger than me and it really hurts my ego because I'm a raging top bloke. Gym Manager: No problem you pussy little kent, I'll happily tell that guy who is great advertising for my gym to not achieve what he came here to so we can spare your top bloke feelings. I'm not sure why but that really rustles my jimmies. Different if the guy comes in, takes all the weights, hogs all the equipment and gives birth as he lifts screaming like a dick wad, but if he's polite and not causing a scene I don't see the issue. A mate of mine attends a gym where Matt Middleton sometimes goes into train, the guy Markos suggested I see, and he loves it and talks tips and technique etc. Despite knowing that Matt absolutely crushes him and my mate is in no short supply of ego.

Food for thought....... Get it..... Yeah I'm here all week Jangles: so you much weigh less at the same height and are much stronger? Awesome job dude always good to see results for people who are dedicated. Bird man: Hmm ok. I kind of like low rep scheme purely from a time point of view, but I must eat too much when I do that as I've tended to gain during those phases. Certainly seems like diet is a big key I'm not paying enoug attention too.

Admittedly not paying enough attention today, busy, but I think I get it. Diet more important than rep scheme.

So you're telling me I'm fat, but I don't enough enough to be fat.... lol Wut?

Mitch : Fair enough. When I was younger and trying to be a hero wearing tight shirts and eating everything I went from 65 or so to 93 or so KG, of course it was not all muscle but it was mass and that's what I wanted. I was only doing 3x10 at 100kg on the bench and was curling like a mad kent, doing 99% upper body work 3 times a week, didn't know what a squat/DL was, all I did leg wise was light lunges and running. That was in my early 20s. I ended up with some typical curl bro injuries and got out of gym stuff for a good 2 years and tended to all my bro injuries. Around Feb of last year I got back into some light weights and on MArch posted a build thread about trying to get some balance in a home routine, realised I'd been missing out on all the good compound exercises, started some of those. Broke my leg and dislocated my ankle in October of last year not long after buying a squat rack. Since then have nee doing physio/rehab etc to try and get my legs and pelvis working properly. Upper body stuff still goes OK, legs are very weak and need a lot of work, that is, 100kg squats are serious work for me, no shame in saying that as I was a prolific squat dodger, but trying to learn how to squat well on odd mechanics due to those injuries is taking some time and causing strains here and there. Not strong by any stretch in the upper body either, but it goes better than lower and I tend to see results reasonable well at least in my head. ATM I can do at least 8 reps at 116kg on the bench, maybe 9-10 come Monday if Rev's training method is teaching me anything at all - then did another 10x1 reps on the last session (Marko said that by the time his guess bench 100 they are squatting and DL'ing a ton more than that, I'm backwards). Can do 25-30kg weighted chins something like 8x8x6 or ther abouts. Did 16 pull ups without having tried them before then moved on to some weighted chins for the challenge thread, and can usually do 3x8 around 35kg on the weighted dips, getting close to 3x5's at 40kg. So as I said, not strong in any way on any motion but doing some gym means I've gotten larger in the upper body. I was also running about 80-100k a month before breaking my leg, not fast, just 3-4k's everyday, for general fitness and the dog. Rev: That's kind of the goal, I'll drop some bf when I can get back into running, and that might be enough to offset any small gain I get trying to get my legs stronger. As I'd like to at least be able to rep 20 squats at 100 or something, which should be easy but would be a nightmare for me. Prior to hammy issue I was at least doing a few reps at 100 on the squat and about 110 on the DL (which I find easier due to less requirement for ankle ROM).

Why? In the context of what I want, how is that relevant? Genuine question. I'm happy sharing almost any detail, but not of it's going to fuel some rant that's not helpful to my question. I do not mean that offensively .

*sigh* I'll be more specific for you then. "I've found that lighter weight and more reps leans me off a bit and tones me up in terms of how I look. Due to a drop in bodyfat percentage and/or an increase in muscle size"

God no, I'm sure there's a healthy element of fatness in there too. Something else that needs to be controlled. Looking at 78kg photos of me though most of the size increase in my shoulders/chest and butt. Seems to be where I show any changes first. Again, not really he point though, the question was about how I get what I want. Not I'm awesome and have put on 10kg of pure awesomesauce muscle mass - which I haven't. Just giving basis for comparison/context. Which others have had a crack at answer, so thanks

Yeah fair enough, as above will try and few things and see what happens. As I mentioned, I'm a lighter build guy and my body would happily sit in the high 70s with no exercise so to be in the high 80s is over 10% more than what might be "normal" for me. I'm on the edge at the moment where I still get quality time, but there are comments that come along with that about being too bulky, again her view not mine but I value it because she values mine with her appearance.

I find some of this stuff really contradictory at times, not pointing the finger at your Birds. Maybe for me it's more food related. I've found that lighter weight and more reps leans me off a bit and tones me up, heavier weights and lower reps bulks me up a bit and tends to see me look larger. Intermediate weight but lots of reps and sets sees me getting bigger again. I'll just have a play around with a few things and see what happens, I wouldn't mind dropping a 1kg or two.

Yeah I'm thinking I'll end up lowering the weight on some things and increasing the reps. My body has been fairly simple in that when I do low reps higher weight, I get bigger, and when I do higher reps and lower weight I'm a bit leaner. Food being equal that is. Doesn't seem like I'll be able to have readily increasing strength and trim up a little without a really dedicatd diet, something I'm not willing to do as this is just a hobby for me.

Agreed, but we're not talking about my perception or yours, but her's. She see's me naked and has to like what she see's, she's not into muscle at all (no idea why and I wish it was different but it's not) She just prefers a leaner more athletic look. I like her a certain way, she obliges, I try and keep her wants in mind, that's compromise and one of many reasons we have a good relationship. That's not really the question though, as my reasons aren't the important part, the question is how to achieve what I want, regardless of why I want it. I'm happy enough not being the skinny kid any more, but would like to continue setting some small strength goals and want to achieve them if possible without gaining notable size.

Good to know. We'll see what happens. At the moment I'm trying something Rev suggested first.

Dude we're all weak by comparison, and most of us are weak by comparison to Markos girls, so there's no ego here lol

I was considering moving to 3x10s with 1min breaks instead of 3x8s with 2mins, as I'd like to lean up and shape a little.

Fair enough. Is there any risk of eating at "maintenance" but increasing weight etc? Risk of depleting the body of anything important? So long as there's enough protein? Though I'd have thought protein control would be a big part of size control.

It's not the end of the world, without any gym and if I'm running I would easily sit in the high 70's, with gym I sit in the high 80s, I've been in the low 90's before. High 80s and 6ft is solid enough for me, at least in that it appeases my need to not be the skinny 65kg kid from high school and I look like a regular guy and not stick-tron 3000, which is all my aesthetic goal ever really has been. That said, I'd like to continue improving on some exercises and am just curious as to how I ensure that I'm not going to gain too much ass at the same time, and I assume that's through controlling my eating? Strong in the gym, big in the kitchen or something like that I remember hearing.

Question for the floor. Is it as simply as size is controlled via eating? As in, If I'd like to continue getting a little stronger in certain areas but do not want to get any larger or heavier is that aspect of it controlled through eating? I'm using a 3x8 scheme at the moment to as that stops me going too heavy (which tends to see a size increase for me). Weird request I know, not wanting to get any bigger but it's a combo of not wanting an all new wardrobe and trying to keep Kate's wishes in mind (I don't want her to be fat so she maintains a good figure, she doesn't like me too big/muscular - that's just her thing - so I keep I try and keep that in mind).

Trying to make me fat =\

Birds: Received, unrucky. This, I can be feeling very tired, flat, can't be bothered, but I will drag my arse in there (easier as it's only a room away) an I'll come out feeling better than I went in.

Much obliged, I'll see what I can tee up. Good guy Markos, knows I'm weak, donates weights to help

That's actually my plan... they just don't know it yet.

I would love that, collecting it may be an issue given the distance though. Freight would work out around the 140-160 mark which still isn't bad, but would require some assistance from you (to package/be available when pickup occurs). I might have a mate down Frankston way who could collect them though.

Went to the myo yesterday arvo, was annihilated for an hour. He seems to suspect it's more of a nerve issue based on some testing he did with various stretches and positions for my leg so I will just have to flat out get back into my stretching again, so sick of stretching. Won't be doing any gym tonight, 1 I'm still a bit fatigued from Monday. 2, Kate is home after a bit over 2 weeks away so will spend some time with her and Ella. Rev I assume after my benching Monday that at least a week off benching is suggested?

POS doesn't want to embed. I hate posting youtube links here.