/hbg/

Welcome to /7bg/

[1] Introduction
[2] Training
[3] Literature on lifting
[4] /hbg/ Youtubers & Playlist
[5] Diet
[6] Grooming, clothing, lifting gear
[7] Getting involved in sports; competition, further training

[1] Introduction

Welcome to /hbg/. What is 70's Big mode? It borrows [steals] from the manifesto of 70's big co-founder Justin Lascek, who believes 70's Big lifters should:

>Improve strength through barbell training while eating adequate amounts of food
>Become big by being strong as opposed to aesthetic focused exercise
>Begin a movement against the prevailing wisdom that “looking good” means being emaciated, gaunt, and undernourished (male or female)
>Be humble about our own gains of strength while encouraging and teaching others to improve theirs
>Honor the lifters of the past who inspire us to become 70’s Big
>Test ourselves in competition while encouraging others to take the chance on competing
>Teach fundamentals of strength and conditioning and help athletes or non-athletes implement it into their training
>Help push the campaign that strength training makes women healthy and beautiful
>Establish the importance of strength training in an exercise, health, or fitness program

http://strawpoll.me/6550008/

If you're reading this, chances are you came from a Tibetan cross-stitch-enthusiast .gif board, so it shouldn't surprise you there are so many different people in /hbg/, even with troll votes. >nohomo was a thing on /fit/ for a good reason. Of course there will be animosity towards /hbg/, but it is accepted that some of our favourites are gay, such as the Natty King, and most of you have had fantasies of traps for years. Maybe now it's time you embrace being 70's Big dominating another male in the shower at the gym?

70's Big mode can include, and isn't limited to: A general appreciation of the male physique, groomed but not removed body hair, thick forearms, athletic capabilities, flannel shirts with well fit Levis Jeans, and some degree of comfortability with your sexuality. Oh yeah, and lifting. There are various stages of 70's Big mode. It isn't necessarily full out bear mode. Think Klokov, Lascek, and any Irish rugby player, to guys like Doug Young.

The physique generally entails a developed physique. A higher level of body fat so as not to be as lean as a bodybuilder, but certainly not as a fat as an American at a buffet. 10-20% bodyfat with a strong developed trunk, some body hair, defined traps and quads, and Popeye forearms generally are something that is seen in the husbando. Think bear mode, but a bit more aesthetic.

[2]Training

Training is understood as not just lifting strictly as a hobby, but with an intention. It is, in a word, goal oriented. Athletes in  sports such as rugby, hammer throwing, discus, powerlifting and wrestling all train with an intention towards their competition. The acquisition of strength through the general adaptation syndrome [which will be posted in the literature section] is stress, recovery, and adaptation. These principles are to be applied in every instance of training where a sub-lethal stress allows an athlete to advance progressively. For the purposes of strength sports, every time you lift a weight and do not die, you have gotten somewhat stronger. This induces muscular hypertrophy, and more importantly, CNS adaptation to the stress.

Training should consist of [1]heavy compound movements through barbell training and callisthenics such as pullups, [2] conditioning to keep the body in healthy physical condition and [3]is working towards a goal. Not everyone is at the stage of competition. Yet, training can be guided towards competing in the future.

>Compound movements
These are multi joint movements, and should be in each and every training sessions. /hbg/ approved compounds, and their variations are:

Squat [overhead, front, back, lowbar]
Deadlift [Romanian, sumo, deficit, conventional, paused, block pulls, snatch grip]
Bench Press [Incline, flat, paused, Spotto, >decline]
Press [behind the neck, jerk, push press, split jerk, snatch grip, Zott's]
Rows [from the floor, from the hang, Yates, Pendlay, Chinese]
Cleans [power, squat clean, block clean, hip clean, clean pulls, paused]
Snatch [power, squat snatch, drop snatch, snatch pulls, paused]
Weighted pulls [pullups, chinups, muscle up]
Dips [tricep or chest, weighted]



Although much more information will be given in the literature section, they are best done at low repetition [singles, doubles, 3-6] at a larger %, generally 80%. This is to build a strong CNS, gain muscle mass, and train hard. It is further important to note the importance of working all the planes of motion properly; someone who never does any heavy pulling can't reply solely on squats for a posterior chain. Pulls from the floor build a big back, get forearms, and are necessary for some sports training. Your programming of these movements is your choice. Few programs incorporate all of these movements with success. Pick your favourites and go from there. Train them twice a week if you can.

>Accessories
It is incredibly important to train muscles in isolation. There are several reason for things; joint health, muscular balance, muscular hypertrophy and the pump. 70's Big approved accessories are:

Lat raises [one arm with a lean, Lu X flaps]
Tricep [rope pulldowns, straight bar, overhead]
Hamstring curls [laying or seated]
Planks [side, weighted, bird dog]
Curls [hammer, BB, concentration, Zottman]
Lat work [neutral grip rows, lat pulldowns, seated cable]

It's best to choose 2-3, doing them for 8-20 reps, depending on the weight. Choose them wisely. Back triceps and hamstrings can almost always use more training, whereas the biceps, quads and shoulders don't as much. [Although bicep training is important for elbow health] Some programs call for a good variety of accessories, such as 5/3/1 BBB variation, or push/pull routines. Make sure they are serving the purpose you wish them to.

>Conditioning
Conditioning is a way in which athletes and lifters acquire a higher work capacity. It is working at a submaximal stress on the body in order to increase aerobic capacity, assist in maintaining healthy bf%, aids in recovery, and gives us some cardio that isn't boring. Lascek says the 4 variables that can be trained for conditioning are [1]speed,[2]weight,[3]distance and [4]time of rest period. A combination of these variables can be combined. HIIT [high intensity interval training] is one of the most common forms recently. This combines speed + time [30 seconds all out, 90 second resting/slow rate of movement]. It is important to do conditioning, but also to do it with a purpose. What transitions will this have to help you with lifting, or your sport? Examples include:

HIIT [rowing, running, sprint cycling] --> Time + speed
Kettlebell swings --> weight + time
sled pulls/push --> weight + speed + time/distance
Sprints--> distance + time + speed
Farmers walks --> weight + distance +[time optional]
Barbell complex [set weight for multiple movements]--> weight + time + speed
G.P.P [general physical preparedness] --> Combination of all

https://www.youtube.com/watch?v=wZMmHoT14hg
https://www.youtube.com/watch?v=86PEs1mQhdo


[3] Literature

One of the absolutely most important things for bodybuilders, athletes of all kinds, and lifters is to gain knowledge. It's important for self improvement, but also for passing on knowledge. Everyone should be a teacher to some capacity. This section will cover a few different realms. Find stuff that interests you, and get learned.

>Programming / Routines

The Texas Method Part 1 - Justin Lascek
https://www.scribd.com/doc/150794916/The-Texas-Method-Part-1

The Texas Method Advanced - Justin Lascek
https://www.scribd.com/doc/119574316/Texas-Method

Beyond 5/3/1 - Jim Wendler
http://www.pdf-archive.com/2015/09/16/beyond-531-jim-wendler/beyond-531-jim-wendler.pdf

The Juggernaut Method 2.0 - Chad Wesley Smith
http://fa68f6a5f58061b9090e-969cb379cc67059b5d8c03d344b65325.r5.cf1.rackcdn.com/Juggernaut_Method_2.0_Preview.pdf

Greyskull LP 2nd Ed. - John Sheaffer
https://www.scribd.com/doc/192081024/Greyskull-LP-2nd-Edition

Practical Programming for Strength Training - Mark Rippletits
http://www.richard-pye.talktalk.net/practicalprogramming.pdf

The Westside Barbell Book of Methods - Louie Simmons
https://www.scribd.com/doc/116137335/The-Westside-Barbell-Book-of-Methods-by-Louie-Simmons

Strength and How To Obtain It - Eugene Sandow
http://evilcyber.com/downloads/Strength%20and%20How%20to%20Obtain%20It%20-%20Eugen%20Sandow.pdf

The New Encyclopaedia of Modern Body Building - Arnold Schwarzenegger
https://drive.google.com/folderview?id=0B0McICOpmUn2LUNoX05kZ09sY1U&usp=sharing

>Mobility, anatomy, etc.

Becoming a Supple Leopard - Dr.Kelley Starrett
http://www.mediafire.com/download/faxb536k9gdny4i/Becoming+a+Supple+Leopard.pdf

Atlas of Human Skeletal Anatomy - Juraj Artner
http://fhs.mcmaster.ca/surgery/documents/atlas_hsa.pdf

Human Anatomy and Physiology - Literally Ethiopian Tier lads
http://www.cartercenter.org/documents/ethiopia_health/lecture/plain/nurse/LN_human_anat_final.pdf

[4] Youtube [In the works]

70's Big --> https://www.youtube.com/user/JLascek

Powerlifting To Win --> https://www.youtube.com/user/ThePowerliftingToWin

The Spot Athletics --> https://www.youtube.com/user/THESPOTATHLETICS

Jonnie Candito--> https://www.youtube.com/user/CanditoTrainingHQ

Alan Thrall--> https://www.youtube.com/user/athrall7

Barbell Shrugged --> https://www.youtube.com/user/FITrTV

[5] Diet and Nutrition

Of great importance to what we do in the gym is what we do outside. Sleep, diet, stress levels, supplements, hours worked and bodily strain all compound to what results we see. Some stress factors are simply uncontrollable, while some are directly. Diet has a direct impact on our hormonal levels, the amount of insulin we produce as a response to what we intake, and affects our energy performance. It should go without saying a high caloric intake helps maintain physique, as well as sports performance. There is a lot of conflicting literature, but some is essential. Below, I'll post a lot of resources, but there are some things that should go without saying such as the need to eat nutrient rich foods, eat for performance above all, and to eat well. Learn to cook. Don't be lazy!

>Caloric intake
This part is tricky. What are your goals in terms of weight, bf%, and performance?
Generally, between 31-35 calories per kg will allow you to be around maintenance as an intermediate lifter. If I am 70kg, 2300 calories will be sufficient, generally speaking. Cutting depends, but the numbers are usually 25-30 calories per kg. This would be 1750-1950 for the lifter. Steady bulking is around 40-45 calories per kg. The 70kg lifter looking to bulk would eat between  26-2800 calories. These are ballpark figures, and more advanced lifters and athletes require much, much more due to their energy output, time they've been training, recovery, and metabolic rate. Some books, such as Takano's "Weightlifting Programming" specifically use the numbers 66-77 calories/kg for advanced lifters. Our 70kg athlete would need 4620 -on the short end- and 5390 on the high end. It can be even more for the 105+ category. This is why Lu X is so damn jacked.

If you already eat maintenance and want to bulk/cut, begin with -/+ 100 calories per day. Weigh yourself around the same time each day, and go on a weekly average on weight added/gained, and adjust accordingly. In a cut, carbs are the first to go as a general rule, in order to deplete glycogen levels. We still want some for maintenance of normal bodily functions, but they are the first macros to go. Cuts and bulks are, like most lifting goals, best done in the long term, the exception being for a weight specific category at a meet or competition.

>Fat
Fat constitutes 20-30% of daily caloric intake in general eating habits. Men, for hormonal reasons, require more omega 3 than 6 and 9. Fish oil is recommended daily. Fish, avocado, various vegetable oils and some nuts are great sources. Avoid transfats at all costs. During a cut or bulk, fat can be augmented to a certain degree, but is important for many functions; insulin output, hormonal balance, and joint health.

>Carbohydrates
Now this is a grey area, and it really depends not only your goals, but your dietary habits. I'll include a link to "Paleo for Lifters" below. Understandably, your carb intake depends on your sports goals and performance. Are you a rower? You'll always need carbs, no matter what. Are you a powerlifter about to compete in a weigh based division? You can afford to lose carbs -entirely- for a short period of time. Generally speaking, carbs are 50-60% of our caloric intake. It can, and does, vary.

There is a difference, too, between complex and simple carbs. Complex, or dietary starches, are not as easily broken down, but contain more fibre generally. Think oats, beans, and grain oriented food products. Simple sugars by contrast are much more easily broken down. They are great for getting protein to the body, and are useful preworkout to give us more readily available energy. Generally, athletes need around 15-20% of their carbs to be simple sugars, although there are exceptions such as ketogenic or paleo diets. What we want are quality cabrs, minus cheat days. Carbs are, or at least ought to be, nutrient dense.

Complex carb sources; beans of all kids, legumes of all kinds, whole grains such as oats and wheat, starchy vegetables such as potatoes, squash and rice, and most vegetables [although the carbs as a whole are sometimes benign]
Simple carbs include; honey, tropical fruits such as kiwis and pineapple, and fibrous fruits such as strawberries and most forms of berries.

>Protein
It should go without saying that in absolutely -zero- circumstances that I can imagine should protein every be neglected. But, like carbs, proteins aren't all the same. They serve different functions, some of which can be synthesized by the body, and some of which can't. I'd bore you all to death on the topic, so we'll keep it simple. At an absolute bare minimum, protein constitutes around 30%. Remember the 70kg lifter eating around 2800 cal/day? That would mean around 210 grams of protein per day. This seems superfluous, but it isn't. Dr.Stuart McGill set the standard at a minimum of 2g per pound, meaning out 70kg lifter would need 208 -minimum-. As a % of diet, though, 30% seems sufficient for our purposes, but can go up to 35% depending.

>Putting this all together.
So here we have a 70 KG lifter looking to bulk. He lifts 4x per week. This is but one example. The minimum protein requirements have been met, and the macros adjusted accordingly.

Cals: 3150
Carbs [calories x % of macro /4]: 393.75 (50%)
Protein[calories x % of macros/4]: 236.25 (30%)
Fat [calories % of macros/9]: 70g (20%)

As a side note, diet does not have to be expensive. It sounds ultra generic, but eggs, beans, rice, oats, honey, siracha sauce, canned fish and some fruits can go a long way for the college student on a budget. Learn to work with your body. What works for you will not work for others. Your level of lifting competency, sleep, stress, job and a host of other factors play into your caloric needs and expenditure. You'd also be surprised at how cheap bulking can be with these above mentioned foods + some spices. Mexican and Indian food can be made in bulk; all that needs to be added is some rice on top of the beans and animal protein, and you're good.

>>>Diet Related Resources<<<

The Ultimate Diet 2.0 - Lyle McDonald
https://www.google.ca/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&uact=8&ved=0ahUKEwi4seyDiLrKAhVDuoMKHRNaDb4QFggbMAA&url=http%3A%2F%2Fwww.valetudo.ru%2Fredforum%2Fattachments%2F9701d1317850945&usg=AFQjCNF8FFXI-5JMm9mtx5QgrfkJtBjDbQ&sig2=gTGN7NES-vDoCgt-ZPg5vg&bvm=bv.112064104,d.amc

The Ketogenic Diet - Lyle McDonald
http://www.valetudo.ru/redforum/attachments/9700d1317850791

Body Recomposition - Lyle McDonald [See the pattern here?]
http://www.bodyrecomposition.com/resources/

Paleo for Lifters - Justin Lascek


Tracking Macros/Micros
http://www.myfitnesspal.com/

Macro Calculator for lazy bastards
http://www.iifym.com/iifym-calculator/

[6] Grooming / Aesthetics

What 70's Big mode might entail is avoiding overly skinny jeans, and dress that is "effeminate", to use the word very loosely. There is a masculine element to this style of dress, which is why it seems to attract certain members of the gay community. Art of Manliness isn't exactly the greatest of resources, but some of their playlists are on point; buy clothes that /fit/ your lifestyle, and show off your physique. Maybe, though, you want to hide gains. It's up to you, but keep it simple.

>Getting a haircit

https://www.youtube.com/watch?v=Xw4JP3bEvng&list=PLLIasrSrFGdT0NweGEKEaY20BqPCIsDPC

>Wardrobe basics

https://www.youtube.com/watch?v=W1_Nmudpkks

>Buying clothes online

https://www.jackthreads.com/

>For Google Chrome users

Honey finds the cheapest things in general. Looking for protein powder, a weightlifting belt, or coupon codes for clothes? Honey has you covered.

>Second Hand Stores

Second hand stores [Goodwill, hipster stores in general] tend to have wide arrays of flannels, well fitted collared shirts, and jeans that /fit/ people who train their legs. The stuff tends to go well with the college budget, and the stuff is broken in. Some of the second hand stores in urban areas can carry designer clothes at a reasonable price. It doesn't hurt to check it out.

[7] Involvement in sports