Gaining muscle without bulking/cutting and staying below 9% body fat. My experiment.

[Philbert]

I expected to be more sore and fatigued on this plan as I have been on other plans. I guess that is the point - it works everything at once rather than hitting local areas. I do feel tired like I need rest - but not the muscle soreness type of tired I have felt on other plans.

Sets of five produce less soreness than higher reps.

[Dastardly]

Sets of five produce less soreness than higher reps.

I dont think this is true. You cannot really attribute soreness to any particular rep range. I have often had intense DOMS from 1RM's, and think that low rep based DOMS is just as common as high rep, perhaps even more so.

[Jordan Feigenbaum]

I dont think this is true. You cannot really attribute soreness to any particular rep range. I have often had intense DOMS from 1RM's, and think that low rep based DOMS is just as common as high rep, perhaps even more so.

This.

There is an interplay between volume, the amount of tension created by the muscle (directly correlated to loading/force/speed/etc.), and the time under which the muscle is subjected to that tension, especially the eccentric portion. I have been downright wrecked after 5 singles, 5x5, and 5 sets of 10, each one with a slightly different feel. Conversely, sometimes I haven't been sore at all after these rep schemes. YMMV

[Josiah Moye]

Think it just depends what you're used to. I haven't done anything more than triples for the past 2 weeks until yesterday I did a set of 5 and I'm dead today.

[trebor]

Today I am sore in the adductor muscles. In fact, while the squats last week seemed limited by strength, today I seemed limited by soreness. Even though the weight was heavier, it was easier overall. So I guess that is progress. Still no upper body soreness from the bench press, press, or pullups.

I am doing full ATG, and whatever muscles are needed to get me from that low to above parallel seem to be the limiting factor to the weight I am doing. If I went down less low, I could do MUCH more weight. Probably why I usually don't see others go low. Today however, I actually saw a guy do below parallel. He was larger than me and doing 125 lbs. I am at 145 now.

By the way, two people have tried to correct me and told me to make my feet point straight forward. The first time it happened I listened to that guy. The second time was another person, and I said that I just checked and I am sure that 30 degrees outward is correct. But then I read that Olympic Squats are supposed to be feet forward, and I feel dumb for telling him I was sure 30 degrees outward is correct when most people probably are taught the Olympic method which is obviously valid.

[trebor]

Bill Starr says to get these muscles strong, use a wide stance and point your feet forward.

http://crossfitcoachg.wordpress.com/...uctors-strong/

[mrflibble]

Bill Starr says to get these muscles strong, use a wide stance and point your feet forward.

http://crossfitcoachg.wordpress.com/...uctors-strong/

What's your point?

Do YOU think this is necessary?

[Alexis]

Some already very strong people do it pointing their feet forward.
But I know by personal experience that it's a big nono for me to not align my feet with my legs/knees which happens to be about 30°
If I don't align properly I'm irritating my MCL. If I do I never feel anything.

[Alexis]

Once I learned to use the stretch reflex properly out of the hole I noticed adductor soreness btw.
Make sure you don't go TOO deep either relaxing your hamstrings.

[Corrie]

Today I am sore in the adductor muscles. In fact, while the squats last week seemed limited by strength, today I seemed limited by soreness. Even though the weight was heavier, it was easier overall. So I guess that is progress. Still no upper body soreness from the bench press, press, or pullups.

I am doing full ATG, and whatever muscles are needed to get me from that low to above parallel seem to be the limiting factor to the weight I am doing. If I went down less low, I could do MUCH more weight. Probably why I usually don't see others go low. Today however, I actually saw a guy do below parallel. He was larger than me and doing 125 lbs. I am at 145 now.

By the way, two people have tried to correct me and told me to make my feet point straight forward. The first time it happened I listened to that guy. The second time was another person, and I said that I just checked and I am sure that 30 degrees outward is correct. But then I read that Olympic Squats are supposed to be feet forward, and I feel dumb for telling him I was sure 30 degrees outward is correct when most people probably are taught the Olympic method which is obviously valid.

I don't get why you are posting this stuff here? If you're not doing starting strength why are you on this website?