Showing posts from September, 2015

The Fat Free Mass Index and approximating your bodyfat percentage-Updated 3/21/2016

The "natty limit" of a 25 Fat Free Mass Index (FFMI) is quite commonly known in those places on the Internet where all things lifting weights are discussed, debated, and argued.

Apparently it comes from a 1995 study where researchers compared pre-steroid era champion bodybuilders with a contemporary sample of "bros", some of which admitted to using steroids and others that claimed they had never used steroids.  Using the FFMI (a measure generated using maths that is beyond the scope of my meagre skillset), they determined that it was extremely unlikely that one could amass a FFMI of greater than 25 without the use of drugs.

That same study  also mentioned that the "natty limit" of 25 might not apply to "fat athletes" since there was an idea that there was some lean mass gained with excessive accumulation of non-lean tissue.  Whether or not that lean mass was muscle or just stuff that wasn't fat wasn't mentioned.  In any case, whatever th…

August training recap, 11 weeks out from Provincials

Although I got 14 training sessions done in August, it was a relatively low volume month.  Both work reps and total poundage were done about a third from July.  This was planned as I intended for August to include some deload time.  Instead of taking one week very easy, the month ended up containing workouts of somewhat less volume, normal intensity,  but with greater amounts of days off in between.

Rather than doubling up main lifts on each workout (ie:  bench press/squat, squat/deadlift, deadlift/bench, etc), each session in August typically involved only one of the main lifts and filled in the rest of the workout with accessory work.  I started using a Gironda-style 8x8 set/rep scheme for exercises like parallel grip pulldowns, leg presses, and tricep pushdowns.  I also used that set/rep scheme for squats on a "light day", followed up by 8x8 on the leg press.  That particular session left my legs sore for two days, something that hadn't happened for a while.

Because t…