-- Weightlifting & Nutrition Thread -- v9.0 Optimized

[maxx]

is their a faster way to gaining muscle? legally? for the past 1-2 months i have been doing bench work for about 60 min twice a week. only time i can get into the gym at school. now for the first 15-20 min i use the leg press, wit 200 pounds and pump out 10 reps of 5(if thats the right wording). then once i meet my number i head over to the heavyweights at first i did

140-in the beginning month i could only lift this say 5-8 times
then i drop to: 135 or 125 do this about 10 times then drop to
110 and do that about 10-15 times.

now after a month or more i'm up to 160...is this a good pregression? im not physically seeing at real development in the arms.

[SNAAAAKE]

what kind of food gives you energy ?? I take protein shake before working out but this shit is making my stomach hurt and I feel like throwing up. I am really tired in gym too. I run for like 15 minutes then lift weight and stuff. should I stop the cardio ?? I dont even need to run..I am only like 155 and 5'11". but I hear cardio is very important..heart rate needs to up before lifting or whatever.

[ChibiT89]

how should I cycle my creatine?

how I phase: load/maitain/load/maintain... typically lasting at least 3 weeks a piece. i've done this twice.

however, I don't like to drink (beers), I'm doing Judo/Jiu-jitsu (which is a great cardio work out) and I've been really busy with school so ... i havent been on a cycle in awhile.

questions:

1. should i still cycle even though I dont have the time to lift like i did?
2. i've noticed my strength has gone down... will i not see that strength again w/o the creatine and/or a long time of working out?

[Reckless Fire]

what kind of food gives you energy ?? I take protein shake before working out but this shit is making my stomach hurt and I feel like throwing up. I am really tired in gym too. I run for like 15 minutes then lift weight and stuff. should I stop the cardio ?? I dont even need to run..I am only like 155 and 5'11". but I hear cardio is very important..heart rate needs to up before lifting or whatever.

Carbs=energy carbs=pasta
Try drinking the shake after the work out instead.
Cardio after weights if you must.

Rhio2k: Yeah I got enough of that thanks.
I changed it recently and now I will just focus on chicken, veggies, Almonds and wheat. I should be bulking.

[HeaT]

how should I cycle my creatine?

how I phase: load/maitain/load/maintain... typically lasting at least 3 weeks a piece. i've done this twice.

however, I don't like to drink (beers), I'm doing Judo/Jiu-jitsu (which is a great cardio work out) and I've been really busy with school so ... i havent been on a cycle in awhile.

questions:

1. should i still cycle even though I dont have the time to lift like i did?
2. i've noticed my strength has gone down... will i not see that strength again w/o the creatine and/or a long time of working out?

depends how you cycle imo...cause i dont recommend loading at all, i just do "maintain" serving part which is generally 5g a day...

but i do cycle, i will do 3 months on 5g a day so no loading and 3 months off...so to answer number 1 i dont think you should still cycle like you currently do if you dont lift as much...and for number 2 ya you will lose strength when you get off and the only way to get it back is through more training or...start doing it again...this is of course just IMO...

im outi

Roberth

[TGC]

what kind of food gives you energy ?? I take protein shake before working out but this shit is making my stomach hurt and I feel like throwing up. I am really tired in gym too. I run for like 15 minutes then lift weight and stuff. should I stop the cardio ?? I dont even need to run..I am only like 155 and 5'11". but I hear cardio is very important..heart rate needs to up before lifting or whatever.

There's so many different things you can do it's not even funny. First what are you trying to accomplish? Fat burning, leaning up? Or build mass/muscle?

Can't just eat carbs if you're trying to burn fat for example, as there are bad/good carbs.

And you really don't need the cardio before the workout. For benching for example...start with just a barbell (30-45 LBS at your gym maybe?) and do like 3 sets of like 15 reps to warm up. This will get the blood flowing. After that, do your regular sets. Also, if you have time on your hands, split up workouts throughout the week. You don't really need to spend more than an hour a day at the gym. There is such a thing as overtraining.

I dunno, tell me what you're looking to do and maybe i can help.

[TGC]

is their a faster way to gaining muscle? legally? for the past 1-2 months i have been doing bench work for about 60 min twice a week. only time i can get into the gym at school. now for the first 15-20 min i use the leg press, wit 200 pounds and pump out 10 reps of 5(if thats the right wording). then once i meet my number i head over to the heavyweights at first i did

140-in the beginning month i could only lift this say 5-8 times
then i drop to: 135 or 125 do this about 10 times then drop to
110 and do that about 10-15 times.

now after a month or more i'm up to 160...is this a good pregression? im not physically seeing at real development in the arms.

Well first things first: Nutrition. Without proper nutrition, you won't see results. You need at least 1G protein/1 Lb bodyweight. So you need at least 160 if you're 160LBs. Get some from meats, and some from protein shakes (don't get it strictly from shakes though, I know some people do that and it's bad).

For building mass/muscle/strength, it's about heavy, but low rep sets. For bench pressing you may want to get a spotter, or if you can't, use an isolation machine, because when you're working out, you don't do it til you're tired, you do it till you fail.

Bench pressing for example: Do a few sets, 10-15 reps of light weight. This warms you up.

To really develop, you'll want to do different workouts that workout different areas, like for chest you can do butterflies, bench, decline bench, incline bench. You'll want to do a weight you can prob do 3 sets of each workout. Yes it will burn...ALOT. But you have to keep going pass all the pain, until you literally fail. What this is telling you're body is you can't do it anymore, and your muscles will be all torn up/damaged (the soreness) Now give it time to rest (workout different body parts daily) and when it rebuilds itself, it will rebuild it slightly bigger/stronger. Next week when the day comes to do the same muscle, you damage it the same way, and it keeps repairing...and it just keeps doing this.

There is such a thing as overtraining though, which is dangerous too, because there's a point where you damage it too much. Once you fail, that's a sign to stop. Don't keep going thinking you can damage it more, and it will repair it more. It won't, you'll just be digging yourself in a hole.

If you're muscles are sore the next day, it means it's not ready. Some people say just keep working it out, it's cause you're not use to it. that's a big no, it means your body, or more specifically, you're muscle, is damaged and needs time to rest/repair. Don't work it out if it's sore like that. .

sorry for the rant i'm just really really bored atm.

[maxx]

Well first things first: Nutrition. Without proper nutrition, you won't see results. You need at least 1G protein/1 Lb bodyweight. So you need at least 160 if you're 160LBs. Get some from meats, and some from protein shakes (don't get it strictly from shakes though, I know some people do that and it's bad).

For building mass/muscle/strength, it's about heavy, but low rep sets. For bench pressing you may want to get a spotter, or if you can't, use an isolation machine, because when you're working out, you don't do it til you're tired, you do it till you fail.

Bench pressing for example: Do a few sets, 10-15 reps of light weight. This warms you up.

To really develop, you'll want to do different workouts that workout different areas, like for chest you can do butterflies, bench, decline bench, incline bench. You'll want to do a weight you can prob do 3 sets of each workout. Yes it will burn...ALOT. But you have to keep going pass all the pain, until you literally fail. What this is telling you're body is you can't do it anymore, and your muscles will be all torn up/damaged (the soreness) Now give it time to rest (workout different body parts daily) and when it rebuilds itself, it will rebuild it slightly bigger/stronger. Next week when the day comes to do the same muscle, you damage it the same way, and it keeps repairing...and it just keeps doing this.

There is such a thing as overtraining though, which is dangerous too, because there's a point where you damage it too much. Once you fail, that's a sign to stop. Don't keep going thinking you can damage it more, and it will repair it more. It won't, you'll just be digging yourself in a hole.

sorry for the rant i'm just really really bored atm.

i'm 140-145..so i take it its good i'm on 160.

i always heard you dont warm up the arms u just do the heavy stuff and work your way down. so it tears the muscle...cuz if u warmed up it would like relax it and stretch but not nessisarily tear.

[TGC]

i'm 140-145..so i take it its good i'm on 160.

i always heard you dont warm up the arms u just do the heavy stuff and work your way down. so it tears the muscle...cuz if u warmed up it would like relax it and stretch but not nessisarily tear.

You warm up to get the blood flowing to that area. That's why you do extremely light weights. And even when you're doing the heavy weight, flex that muscle a few times while resting to keep the blood flowing in that area.

[maxx]

You warm up to get the blood flowing to that area. That's why you do extremely light weights. And even when you're doing the heavy weight, flex that muscle a few times while resting to keep the blood flowing in that area.

define light weights like 10 pound or heavier?

[HeaT]

define light weights like 10 pound or heavier?

this might look weird and it might confuse you cause what im about to say is different from the TGC but i do not agree with what he says...

if you want to put on muscle nutrition wise it is like TGC says you generally want 1g of protein for every lb of body weight you do, some people even do 2...

for muscle growth (hypotrophy) you dont want to do heavy and low reps...what you want to do is a weight that you can do 10 reps and 3-4 sets of that weight...rep range for muscle growth is generally between 8-12...so it is not necessarily going to be heavy...you mix this up with some periodization (basically a fancy way of saying switching intensity or volume with reps) and you are set...

and also going to failure like TGC is talking about...a lot of people do it but i dont recommend it really...

it sounds like you dont have a lot of knowledge about weightlifting so i would recommend doing some research into nutrition and program/routines...and in this thread there are a lot...i also have 3 programs/routines that i can highly recommend and i can hook you up with...as i believe they are really good for muscle growth and strength...you will have to hit me up with a pm or on aim...nincrimzinfury...i am not on aim that often mainly cause i turn it off for games so it is hit or miss with that one...

im outi

Roberth

[Dj-DarK]

Finally..winter bulk time. Heres hoping to keep it clean. :pray:

[SLICK RICK]

To anyone asking about ENERGY. I highly recommend you start taking a Nitric Oxide product. Nitric Oxide comes in the form of pills or powder and you take it prior to your workout. I guarantee you will Hulk out in the gym, especially if your body is new to it. It increases the blood flow to the muscle groups you are isolating for the particular workout. I personally use the product called "NO-Xplode" which is a powder that you mix with water and comes in various flavors. I'm extremely happy with the effects of it. You can find it at your local GNC or pretty much any fitness store.

http://www.bodybuilding.com/store/bsn/xplode.html

[doujinshi_2001]

ive heard about no-xplode but one of the negative things i hear about it is if you take it in a large period of time your body eventually gets immune to it and you wont get the effects from it anymore. is this true? cause if it is that would be a big let down because its kind of expensive, so....

also whats the best flavor?

[TGC]

Heat: Which is why it's important to research alot of your own info

www.bodybuilding.com

Everyone's body is different, you can't really follow a plan you had a magazine or a website set up for you. Gotta go out and try shit on your own really.

[HeaT]

Heat: Which is why it's important to research alot of your own info

www.bodybuilding.com

Everyone's body is different, you can't really follow a plan you had a magazine or a website set up for you. Gotta go out and try shit on your own really.

you could but the shit put up on hypotrophy is scientifically researched and universally agreed apon...bodybuilding.com for the most part is a joke...most of my research comes from reputable sources like trainers who train on high levels (athletes) and research that is published...

everybodys body is different and you do have to shit on your own but that doesnt mean there is a standard of what is most efficient in what you are looking to do...

im outi

Roberth

[Reckless Fire]

Biotest low carb metabolic drive! Rated by menshealth as the best protein powder. Has whey isolate, and micellar casein (really high quality proteins) :lovin:
I just got that too. But then I was at Target and they have protein powder for $10. 2lb jug. I was like damn. But then I remebered I payed for quality right? Right?

[Helter Skelter]

Do you guys, have progress pics?
I wanna get started, and I'm curious about the time scale, areas of promient muscle growth, definition, etc.

[Truong]

Heat: Which is why it's important to research alot of your own info

www.bodybuilding.com

Everyone's body is different, you can't really follow a plan you had a magazine or a website set up for you. Gotta go out and try shit on your own really.


You gave some good advice, but some of it was pretty bad, too.

Going to failure everyweek is a sure fire way to fry your nervous system. I don't think any strength and conditioning coach would ever advice you to train any particular movement to failure.

In short: training to failure should be attempted very seldomly, not every week as you suggested.


And once again, if people haven't gotten it by now: if you'r either a skinny bastard or a fat out of shape slob, bodybuilding routine should be the LAST thing on your list.

Seriously. Stop it. If you're skinny and want to gain quality mass, doing something like "butterflies" and concentration curls will NOT get you there as fast as doing the big compound movements such as squat/deadlift/bench/rows/military press. Not only are these movement superior in building strength, they work the ENTIRE body. Your entire body grows, and grows fast. Certainly much faster than doing butterflies and curls where the stress is mostly concentrated in one -- most of the time SMALL -- muscle.

As for fat people who want to lose weight. Again, stray FAAAAAAAR away from bodybuilding. As previously mentioned, there's no such thing as losing fat in one particular area. Your body loses fat as a whole. This is why isolation movements targeted at small muscle are inferior to compound movements for calorie/fat burning. It simply frustrates me seeing fat people in the gym performing dumbbell lateral raises or the 100 different variation of benching.

P.S. www.t-nation.com should be bookmarked by anyone in this thread if they haven't already done so.

[SNAAAAKE]

There's so many different things you can do it's not even funny. First what are you trying to accomplish? Fat burning, leaning up? Or build mass/muscle?

Can't just eat carbs if you're trying to burn fat for example, as there are bad/good carbs.

And you really don't need the cardio before the workout. For benching for example...start with just a barbell (30-45 LBS at your gym maybe?) and do like 3 sets of like 15 reps to warm up. This will get the blood flowing. After that, do your regular sets. Also, if you have time on your hands, split up workouts throughout the week. You don't really need to spend more than an hour a day at the gym. There is such a thing as overtraining.

I dunno, tell me what you're looking to do and maybe i can help.

build mass/muscle of course. I know nothing happens over night but I am willing to work on it. problem is I get tired QUICK. I eat right most of the time..pasta,veggies,fruit,etc. maybe I should try no xplde and see if it helps. does creatine make you fat or anything ? just worried about the stomach. whey protein shake made my stomach kinda fat then I stopped taking it for a month and now back to normal. I am feeling a lot better too..no random stomach aches or anything...

[bill_rizer]

creatine makes you poo.

[Dj-DarK]

Do you guys, have progress pics?
I wanna get started, and I'm curious about the time scale, areas of promient muscle growth, definition, etc.

Probably one of the better transformations I've seen recently.
http://forum.bodybuilding.com/showthread.php?t=5527893

[SNAAAAKE]

Probably one of the better transformations I've seen recently.
http://forum.bodybuilding.com/showthread.php?t=5527893

impressive..only 6 month

[Wil]

To anyone asking about ENERGY. I highly recommend you start taking a Nitric Oxide product. Nitric Oxide comes in the form of pills or powder and you take it prior to your workout. I guarantee you will Hulk out in the gym, especially if your body is new to it. It increases the blood flow to the muscle groups you are isolating for the particular workout. I personally use the product called "NO-Xplode" which is a powder that you mix with water and comes in various flavors. I'm extremely happy with the effects of it. You can find it at your local GNC or pretty much any fitness store.

http://www.bodybuilding.com/store/bsn/xplode.html

My friend who works at GNC also recommended this. Just took it before the workout I just completed. Good stuff.

[doujinshi_2001]

^^how does it work for you? im heavily contemplating getting it...

[Helter Skelter]

Probably one of the better transformations I've seen recently.
http://forum.bodybuilding.com/showthread.php?t=5527893

That is amazing. 6 months off hard work, really did pay off.
I'm not as overweight as him, but if I continue, the way I do. I will be soon.

I know it's overrated and stuff, but I want a Fight Club phsyique (Brad Pitt's).
For a few reasons:-

-I don't want to seem anymore imposing, than I already am (I'm 6ft 6, quite big).
-It would be able, to still buy the clothes I like. At the size, I like.
-Fight Club is my favourite film/book (Fanboy-ism)
-My mum doesn't want me, too huge (scare the neighbours)

I'm going to research now.

[SLICK RICK]

ive heard about no-xplode but one of the negative things i hear about it is if you take it in a large period of time your body eventually gets immune to it and you wont get the effects from it anymore. is this true? cause if it is that would be a big let down because its kind of expensive, so....

also whats the best flavor?
Yes it is true that your body will get immune to it after a while, at which point you will have to "cycle off". That means you need to take a break from the stuff for like a month. You're going to start with the minimum amount of "scoops" then you'll begin to notice you're going to require more and more to get the same results, but don't worry it takes a while. You can go through atleast 2-3 containers before having to cycle off. When I was in Iraq, I was taking like 4-5 scoops before each workout, people thought I was crazy but it was because I refused to cycle off. I got addicted to that shit lol...

I don't know if you drink but it's kinda works the same way with the whole tolerance thing. Your body naturally builds an immunity to any foreign substance gradually.

[TGC]

That is amazing. 6 months off hard work, really did pay off.
I'm not as overweight as him, but if I continue, the way I do. I will be soon.

I know it's overrated and stuff, but I want a Fight Club phsyique (Brad Pitt's).
For a few reasons:-

-I don't want to seem anymore imposing, than I already am (I'm 6ft 6, quite big).
-It would be able, to still buy the clothes I like. At the size, I like.
-Fight Club is my favourite film/book (Fanboy-ism)
-My mum doesn't want me, too huge (scare the neighbours)

I'm going to research now.

Haha i use to want the brad pitt/fight club body, but i think it's a little too skinny. I was watching punisher yesterday, and i think i want something like thomas jane in that movie., maybe a little bigger

[War_Destroyer]

Anyone know any researched benefits of a steamroom at a gym? Something more than some generic 'removes toxins' bullcrap...

[Helter Skelter]

Haha i use to want the brad pitt/fight club body, but i think it's a little too skinny. I was watching punisher yesterday, and i think i want something like thomas jane in that movie., maybe a little bigger

It would probably be perfect for me. As I don't want to be too bulky.

I liked Ryan Reynolds in Blade Trinity. I may attempt that.
I'm signing up to a gym beginning of next week, I'm am going to try, and work really hard.

[LimeGreenPatato]

Ok here's the deal. I'm going to cancun on dec 8th and i want to tone up before then. What should i do??

Right now my routine is, i go to the gym on mondays and wednsdays for 2 hours. It's a thai gym so the first hour is all conditioning. Situps, pushups, squats, skipping etc. 2nd hour would mostly be considered cardio i guess. Pad work or bag work.

I play hockey tuesdays, thursdays and sundays. Sundays and tuesdays is a hard skate...thursdays is basically just gliding around.

I'm thinking of adding some kind of wieght routine on tuesday and thursday. I don't know what to do though, i've never lifted weights before. I think i just want to do like a medium kind of weight and a full body routine.

Then on fridays i think i'm going to add a run or a bike ride in.

So anyway...i need some ideas cause i have no idea what i'm doing.

[Mr. Bastos]

Been a while since I posted in here, so I started dieting/exercising Dec 1 of last year. I started weighing 330 lbs. and now almost a year later I weigh 257. I've lost 73 lbs. Although I didn't hit my goal of losing about 8 lbs/month(96 lbs in a year) I am very happy with what I've done, but I am no where near where I ultimately want to be(165-175ish).

So the reason I am here is because I moved out 4 months ago and living on my own has made eating healthy a whole lot harder. It's much more convenient, and cheap, to eat garbage than it is to eat healthy, especially when I don't have my own kitchen. I have to lug all my stuff up 2 floors and use the shared kitchen if I want to cook, so this and the fact that my school schedule is fucked has made me slack a bit in going to the gym. I finally got myself back into the gym a few weeks ago(really fuckin early in the morning) but I was wondering if some of you guys could help me out with the food part. What I really want is some cheap and healthy things you all like to eat. So far I just make turkey sandwiches on whole wheat bread and I started using my foreman grill a month ago to cook Salmon which I eat with white rice. Is there anything out there thats cheap and simple to make? I supposed if I have to I'll just start cooking upstairs but it is a hassle. Also, my place came with a mini fridge without a freezer so storage is also an issue. because I wanted to buy bulk chicken breasts but it would all go to waste too fast

Oh and if it helps I do not like eating any type of nut, so no peanut butter or anything like that. Also, how bad is white rice anyway? I tried brown rice and I didn't like the texture, I guess it is something I could get used to. But my parents bought me a 5 lb bag of white rice when I moved here so I have to finish it before I could even think about switching.

[Ryad]

Anyone taking ZMA?
Anyone know much about it?
Pros and Cons?

[ssjbrydon]

Ok here's the deal. I'm going to cancun on dec 8th and i want to tone up before then. What should i do??

Right now my routine is, i go to the gym on mondays and wednsdays for 2 hours. It's a thai gym so the first hour is all conditioning. Situps, pushups, squats, skipping etc. 2nd hour would mostly be considered cardio i guess. Pad work or bag work.

I play hockey tuesdays, thursdays and sundays. Sundays and tuesdays is a hard skate...thursdays is basically just gliding around.

I'm thinking of adding some kind of wieght routine on tuesday and thursday. I don't know what to do though, i've never lifted weights before. I think i just want to do like a medium kind of weight and a full body routine.

Then on fridays i think i'm going to add a run or a bike ride in.

So anyway...i need some ideas cause i have no idea what i'm doing.



if you wanna start lifting weights i would suggest doing compound exercises that are simple. like bench presses, military presses, squats, deadlifts and barbell rows. if you are doing all that cardio often and playing hockey you should have a decently low body fat so it probably wont take long before you see results from weight lifting.

[coco_j]

Anyone taking ZMA?
Anyone know much about it?
Pros and Cons?

Yeah I just recently finished a bottle of it. I thought it was good, I definitely felt a little bit stronger with it. I always have trouble sleeping and it helped in the first couple weeks but after that I had trouble sleeping again. It also gave me just a touch more acne than usual. I'd say it works but it doesn't do miracles.
If I could afford it I'd probly be on it now.

[Wil]

Been a while since I posted in here, so I started dieting/exercising Dec 1 of last year. I started weighing 330 lbs. and now almost a year later I weigh 257. I've lost 73 lbs. Although I didn't hit my goal of losing about 8 lbs/month(96 lbs in a year) I am very happy with what I've done, but I am no where near where I ultimately want to be(165-175ish).

So the reason I am here is because I moved out 4 months ago and living on my own has made eating healthy a whole lot harder. It's much more convenient, and cheap, to eat garbage than it is to eat healthy, especially when I don't have my own kitchen. I have to lug all my stuff up 2 floors and use the shared kitchen if I want to cook, so this and the fact that my school schedule is fucked has made me slack a bit in going to the gym. I finally got myself back into the gym a few weeks ago(really fuckin early in the morning) but I was wondering if some of you guys could help me out with the food part. What I really want is some cheap and healthy things you all like to eat. So far I just make turkey sandwiches on whole wheat bread and I started using my foreman grill a month ago to cook Salmon which I eat with white rice. Is there anything out there thats cheap and simple to make? I supposed if I have to I'll just start cooking upstairs but it is a hassle. Also, my place came with a mini fridge without a freezer so storage is also an issue. because I wanted to buy bulk chicken breasts but it would all go to waste too fast

Oh and if it helps I do not like eating any type of nut, so no peanut butter or anything like that. Also, how bad is white rice anyway? I tried brown rice and I didn't like the texture, I guess it is something I could get used to. But my parents bought me a 5 lb bag of white rice when I moved here so I have to finish it before I could even think about switching.

Props on your progress. What was your regular routine and what type of food have you been eating in order to obtain such results?

Anyways, from what I know although brown and white rice is similar when it comes to carbohydrates, protein, fat, and calories, brown rice has more fiber. Brown rice also slows down the consumption of carbohydrates due to more fiber.

At first you may not like brown rice because all your life you have been eating white rice, your taste buds will eventually get used to it.

[Mr. Bastos]

Props on your progress. What was your regular routine and what type of food have you been eating in order to obtain such results?

Anyways, from what I know although brown and white rice is similar when it comes to carbohydrates, protein, fat, and calories, brown rice has more fiber. Brown rice also slows down the consumption of carbohydrates due to more fiber.

At first you may not like brown rice because all your life you have been eating white rice, your taste buds will eventually get used to it.

Thanks man, my regular routine and diet has varied. When I first started I actually was doing Atkins because a friends suggested it. I kind of used it to get the ball rolling but knew it wasn't something I could do for too long. I did that for about 2 months and I was going to the gym MWF doing a couple exercises per muscle and 30 minutes of cardio.

After that I was still watching what I ate but I started to include carbs. For breakfast I would eat eggbeaters and a couple pieces of lowfat sausage or I would have a bowl of oatmeal. Not the instant kind with lots of sugar the kind you have to boil for a bit, I only added a tablespoon of honey to give it some flavor. For the most part I was eating chicken breast, fish, sandwiches and salads. I avoided sweets as much as I can, in fact I didn't eat any kind of dessert until I got here and that was some bday cake because I didn't want to be rude. Also, I started going to the gym 4 times a week doing upper body then lower and a day rest, etc.. and was still doing 30 minutes of cardio.

Now that school has started I have only found time to go 3 times a week, and I am really getting bored with my sandwiches all the time. lol

[Ryad]

Yeah I just recently finished a bottle of it. I thought it was good, I definitely felt a little bit stronger with it. I always have trouble sleeping and it helped in the first couple weeks but after that I had trouble sleeping again. It also gave me just a touch more acne than usual. I'd say it works but it doesn't do miracles.
If I could afford it I'd probly be on it now.

shit man, I only took 2 last night and I felt pretty sedated.
Yeah, I heard about the acne thing... hmm...
Ill stay on it, and if it doesnt have too much of an adverse affect, I'll keep on it...
Thing is I also take Casein protein shake before bed too...
So I heard I need to take ZMA maybe an hour before bed, and the casein right before I hit the sack... that means one hour of just drowsiness...

[Soldier Zero]

Ok here's the deal. I'm going to cancun on dec 8th and i want to tone up before then. What should i do??

Right now my routine is, i go to the gym on mondays and wednsdays for 2 hours. It's a thai gym so the first hour is all conditioning. Situps, pushups, squats, skipping etc. 2nd hour would mostly be considered cardio i guess. Pad work or bag work.

I play hockey tuesdays, thursdays and sundays. Sundays and tuesdays is a hard skate...thursdays is basically just gliding around.

I'm thinking of adding some kind of wieght routine on tuesday and thursday. I don't know what to do though, i've never lifted weights before. I think i just want to do like a medium kind of weight and a full body routine.

Then on fridays i think i'm going to add a run or a bike ride in.

So anyway...i need some ideas cause i have no idea what i'm doing.

Drink water, 64-80 oz. at least each day if possible. Deadlifts, squats, rows, bench press, pull ups, and such. Go for compoud lifts as recommended earlier.

[Shukuda]

Apparently "abs" is too short for the search function. Need names of effective exercises that will target the abs, lower abs, and sides without using weights--there's so many variations to these.

[Green]

You don't want to use weights, or you don't have any?

Crunches, pushups, side bends are all good for abs.

[Buddha's Weapon]

This thread is huge so... i cant really go through every page...

I have a few questions that you guys might be able to help me with.

I'm around 5'5, and only weigh prob 115-120lb at most, i'm clearly underweight and im trying to get bigger. What do you guys think i should do? Does those protein drinks work, the ones you buy from GNC? Also, im not exactly in the best health, all i do is wake up, go to work in an office, come home, chill with friends on weekends, hardly exercise (mostly too tired from work). And i tried one of those Mega Men Multivitamin from GNC before, and it turned my urine green, what does this mean? This isnt common right?

I'm 24 if that matters.

[bill_rizer]

LOL it means you're becoming the HULK.

You should join a Gym.

That is a simple answer but the one you need.

Gaining weight eat more, again simple answer.

Whats that? what do you eat? well meat Fish,Chicken,Red Meat dunno what you like, you will need to eat about 6 times a day.

Protien drinks help, they are not the answer though, do take them but dont rely on just that.

Could go into more detail but honestly you should go through the thread, theirs info on workout routines and diets etc, or maybe somebody will come along at help you later.

[Buddha's Weapon]

I eat basically everything; beef, chicken, fish, as well as all the unhealthy stuff like fast food. I dont eat alot though, i get full really fast.

Hmm so eating 6 times a day.... that seems to be alot. Is that 6 full meals or just like... snacks and stuff... like an apple or something counting as eating once?

lol @ hulk

[bill_rizer]

No I mean actual meals not snacks.

6 sounds like alot at first but once you get into it you will find it's not so bad, dont rush into it, build up over time say every week you start eating one more meal than last week so 4,5, then 6.

You're stomach will expand the more you eat so you wont get full so quick after time.

Hmm you need to drop the fast food too that dont count.

You can buy MRP theirs different ones search and find, they count as a meal so if you have two in a day you only have to have 4 cooked meals, which is good if you dont have time.

[fernando's nuts]

steel cut oats or regular oats not that one minute instant oat crap, add them to your whey protein, banana and some peanut butter and you SHOULD have a good three to four hundred good calories.
what do I mean by good calories? well you'll have over fourty grams of protein and complex carbs.

want a good protein source?
try optimum nutrition, been using it for two years now. someone above mentioned casein (slow digesting) protein that's good before bed or for when you know you won't be around food, or forget to eat.

you could go for a creatine, if that's the case go for bulk creatine monohydrate, aminos are also good.

anyhow theirs a lot more depth to bulking, keep asking qs.

[Soldier Zero]

Anyone can recommend a good multivitamin supplement? I was considering buying the one for men at GNC, it's a black box with some gold and red on it. Also, the guy there was telling me it was gender-specific, does it make that big of a difference?

[Ryad]

I usually notice that in multivitamins that aren't gender specific... they still show the recommended intake for men and women in the back, and I have found that they would just decrease the dosage for women... but also, you should take into account that men and women suffer from certain ailments to, sometimes, a very different extent. As one example, women are more prone to osteoporosis (early post-menopausal) and so you might find that female-specific mulitvitamins may contain larger amounts of calcium than other multivitamins. You should definately look more into it, but I would take a men-specific supplement as it is usually more suited to the gender's needs.

Also, different ethnic groups suffer from different ailments to various degrees... should they make racial-specific supplements? :sweat:

[Dr. Deelite]

hardly exercise (mostly too tired from work).

The body is an amazing adaptive mechanism. If you're mostly sedentary (office work, chill at home) your body doesn't stock much energy and you'll feel like you do. It can be hard to force yourself to start exercising, especially if you're already tired, but you'll find that if you do it'll quickly become part of your routine and you'll feel worse when you don't do it than when you do. Also, as you begin to exercise more, your body will start to stock more energy in anticipation of it, and you'll feel more energetic all the time. If you can bring yourself to exercise in the morning before work especially you'll find that you have more energy for the whole day.

It's a postive feedback loop in either direction. Just sitting around encourages more sitting around. Being active encourages more being active. It's just making the change from one to the other that's difficult. but then you'll see results and start feeling great, especially if you're starting from a skinny base. Like other dudes said, eat a lot more, eat 5-6 times a day every 3-4 hours, and read through this thread when you get the chance, it's full of great info.

[Soldier Zero]

I usually notice that in multivitamins that aren't gender specific... they still show the recommended intake for men and women in the back, and I have found that they would just decrease the dosage for women... but also, you should take into account that men and women suffer from certain ailments to, sometimes, a very different extent. As one example, women are more prone to osteoporosis (early post-menopausal) and so you might find that female-specific mulitvitamins may contain larger amounts of calcium than other multivitamins. You should definately look more into it, but I would take a men-specific supplement as it is usually more suited to the gender's needs.

Also, different ethnic groups suffer from different ailments to various degrees... should they make racial-specific supplements? :sweat:

Look into it more I shall. Thanks for the reply, appreciate it. :tup:

[Shukuda]

snip

It's true. Nothing like all natural caffeine. Whenever I plan on staying up for 24+ hours, a light jog will give a boost of energy for a few hours.

[Mink]

I plan on joining the Navy SEALs and I have been training a lot to get ready for BUD/S (basic underwater/SEAL). I'm in 10th grade, and I play lacrosse to stay in shape. I go to the gym almost everyday, and I run every night.

[Buddha's Weapon]

thanks for the tips guys, but anyone have an idea why those megamen vitamins from GNC turns my pee green? I only used it once and never tried it again.

[Soldier Zero]

thanks for the tips guys, but anyone have an idea why those megamen vitamins from GNC turns my pee green? I only used it once and never tried it again.

My friend told me those are vitamins you're urinating.

[Dr. Deelite]

Some sort of asparagus extract in the supplements?

[unledded]

Are there any exercises that really focus and tax the chest, while not taxing the triceps?

[P. Gorath]

What else should I be putting in my protein shake for bulking? I don't like fruit

[Dj-DarK]

What else should I be putting in my protein shake for bulking? I don't like fruit

Oats or peanut butter.

Are there any exercises that really focus and tax the chest, while not taxing the triceps?

I've read that super wide grip bench can take some stress off your delts/tris.

Something like this:

http://www.straighttothebar.com/images/posts/070814_sergenubret.jpg

[HeaT]

What else should I be putting in my protein shake for bulking? I don't like fruit

milk if you already dont do it...

yogurt, honey, oatmeal are also good choices...

im outi

Roberth

[tech master]

Anyone can recommend a good multivitamin supplement? I was considering buying the one for men at GNC, it's a black box with some gold and red on it. Also, the guy there was telling me it was gender-specific, does it make that big of a difference?

animal pak or orange triad.

thanks for the tips guys, but anyone have an idea why those megamen vitamins from GNC turns my pee green? I only used it once and never tried it again.

its normal.

[P. Gorath]

I made one with milk and peanut butter last night and it was really good. before I was just spoon stirring the powder with water. My blender thing freaking blows though. I bought it for 20 bucks at target and it either doesn't blend or splatters the contents eveywhere.

Also the container says to use 1 scoop powder but I see recipes online and they all say use two. Is there any other powders I should try mixing in as well?

[Dj-DarK]

Also the container says to use 1 scoop powder but I see recipes online and they all say use two. Is there any other powders I should try mixing in as well?

Theres usually a 20-25 protein per scoop, which usually isn't enough (for me atleast) as a decent PWO shake or quick meal replacement; so just drop 2 scoops and keep it moving.

I've heard that people on ketogenic diets drop extra virgin olive oil (2tbl spoons) in the shakes on bulks which is pretty redundant because bulking without carbs is strange.

Ok so I'm thinking about getting either a Total Gym or a Bowflex. Does anyone here have either? Pros, cons? And please, no Chuck Norris jokes :sweat:

Any reason why you don't want a gym membership instead? You'll eventually outgrow both the Total Gym and Bowflex if you keep at it.

[De4dEyE]

Recently started lifting again, and I wonder: is it better to train specific parts of your body on certain days [i.e. biceps mondays, chest another day, etc], or since I've picked it up so recently, to train all sections I want to work on during the same day/session? I haven't lifted for years, and even then it wasn't that coordinated.

Damn, I'm like a weak girl now. :sad:

[Ryad]

Hmm... I have a small gym at home, consists of a bench with spotters, a pulley, a barbell, barbell weights and dumbells...

Its true if you have it at home, at least in my case, I almost never miss a workout
With the set that I have, I can almost do every exercise I need to do, and definately work out every part of my body...

I would say it has advantages and disadvantages... Sometimes I wish I could just go out to work out, and sometimes I wish I had more equipment to perform certain exercises... but most of the time I am glad I have shit at home, so I can fit working out into my schedule easily... so its up to you

Oh and what is your purpose for working out?
If its stregnth, you should stick to buying/using free weights as oppose to machines or bowflex, but if its to get a good looking bod, then I guess they would all do fine...

[tech master]

Ok so I'm thinking about getting either a Total Gym or a Bowflex. Does anyone here have either? Pros, cons? And please, no Chuck Norris jokes :sweat:

can i convince you otherwise?

adjustable bench with leg extensions and a power rack that has a lat pull/pull ups and dip extensions is all you need. and of course the olympic weights. no need for all the fancyness. with that setup you can do incline, decline, flat bench, row, squats, leg curls, power cleans/to press, military press, curls, reverse curls, dead lifts, hamstring curls, leg extensions, dips, pull ups, lat pulls, tri-extensions and more more more. seriously you can do it all. its always good to have an olympic setup because it allows more creativity (which most people people think otherwise)

Recently started lifting again, and I wonder: is it better to train specific parts of your body on certain days [i.e. biceps mondays, chest another day, etc], or since I've picked it up so recently, to train all sections I want to work on during the same day/session? I haven't lifted for years, and even then it wasn't that coordinated.

Damn, I'm like a weak girl now. :sad:

when you're first starting you should begin with compound full body work outs. (bench press, squats, dead lifts, ROW, power cleans, military press, dips)once you've gained decent mass, stronger core, and gotten back in the mood then you can start sculpting and working out the specific muscle groups you'd like.

[Soldier Zero]

Are there any exercises that really focus and tax the chest, while not taxing the triceps?

Dumbbell or cable flies.

[Silentness!]

I'm fixing to start my high protein diet again... (nothing but chicken breast + protein whey mixed with water)

http://img134.imageshack.us/img134/5571/cheaboyem0.jpg
http://img299.imageshack.us/img299/4733/cheaboy2uj7.jpg

Am I on the right track? Excuse the towel... no homo :sweat:

[HeaT]

I'm fixing to start my high protein diet again... (nothing but chicken breast + protein whey mixed with water)

http://img134.imageshack.us/img134/5571/cheaboyem0.jpg
http://img299.imageshack.us/img299/4733/cheaboy2uj7.jpg

Am I on the right track? Excuse the towel... no homo :sweat:

on the right track for...??? more muscle growth? if you have a solid diet and exercise plan down then i would say you are on the right track...

sometimes it is hard to say from pics because you know what the person started with...

im outi

Roberth

[akumatrunigga]

well ive decided to get back into shape again. I used to post in here but that was such a long time ago. Well it is time to get this shit started.

im in a situation where im trying to make a choice in going to the local YMCA or head up to this gym that is free for tenants of this apartment complex of my homeboi?

The YMCA is 50 bux a month with 99 sign up fee.
Gym at homeboi apt is free

Here is the catch my homeboi crib is a good 30 min drive from my job

[tech master]

I'm fixing to start my high protein diet again... (nothing but chicken breast + protein whey mixed with water)

http://img134.imageshack.us/img134/5571/cheaboyem0.jpg
http://img299.imageshack.us/img299/4733/cheaboy2uj7.jpg

Am I on the right track? Excuse the towel... no homo :sweat:

what are your goals? bulking? clean bulk? athleticism? definition? strictly lean mass gains?

well ive decided to get back into shape again. I used to post in here but that was such a long time ago. Well it is time to get this shit started.

im in a situation where im trying to make a choice in going to the local YMCA or head up to this gym that is free for tenants of this apartment complex of my homeboi?

The YMCA is 50 bux a month with 99 sign up fee.
Gym at homeboi apt is free

Here is the catch my homeboi crib is a good 30 min drive from my job

you're not a fan of 24hourfitness/don't have one near you? they're cheaper monthly and probably have everything you need. and personally driving 30 minutes to get to the gym puts me out the mood of working out and motivation is really important while attempting to make gains.

if you're really serious about working out, i'd say fux a gym all together and buy a home setup. 50bucks a month = 600 in a year + the 100 sign up fee = 700. that can get a nice power rack for you right there. a little less than an additional year will pay off for a bench, free weights + bar, and whatever extra goodies you may want/need. so if its a long term thing, you might want to look in to it.

[akumatrunigga]

you're not a fan of 24hourfitness/don't have one near you? they're cheaper monthly and probably have everything you need. and personally driving 30 minutes to get to the gym puts me out the mood of working out and motivation is really important while attempting to make gains.

if you're really serious about working out, i'd say fux a gym all together and buy a home setup. 50bucks a month = 600 in a year + the 100 sign up fee = 700. that can get a nice power rack for you right there. a little less than an additional year will pay off for a bench, free weights + bar, and whatever extra goodies you may want/need. so if its a long term thing, you might want to look in to it.

yeah i have thought about it very fiercely. Both have advantages and negatives. 1is free the other i can meet chicks. or the negatives one will cost me bout a G and the other i have to spend more on gas. Dang this is a tough one. I did the home thing for a while and i have 2 dumbbells right now one is 20lbs and other is 15lbs.
I may not have enough room for a power rack though but ill see.

[MagnusMadness]

yeah i have thought about it very fiercely. Both have advantages and negatives. 1is free the other i can meet chicks. or the negatives one will cost me bout a G and the other i have to spend more on gas. Dang this is a tough one. I did the home thing for a while and i have 2 dumbbells right now one is 20lbs and other is 15lbs.
I may not have enough room for a power rack though but ill see.

well 50 bucks a month is kinda high. Tell them to go fuck themselves. Also tell them your not GIVING them shit to SIGN UP with them. That's ludicrous. (although standard if you are a SUCKER)

Home set ups are not all they're cracked up to be though. They aren't conveniant if you don't have a lot of empty space to stack equipment. Good dumbell sets are EXPENSIVE. (your not REALLY gonna put 45lb plates on an adjustable dumbell to get a 90lb dumbell are you?)

Also...cable stacks are a valuable tool that you're just NOT going to have access to at home. (I mean real cable stacks...not some ghetto set)

So yeah gym memberships are more expensive than home set ups if you don't mind doing every exercise with a barbell or some cheap crappy dumbells that way 15lbs.

[akumatrunigga]

well 50 bucks a month is kinda high. Tell them to go fuck themselves. Also tell them your not GIVING them shit to SIGN UP with them. That's ludicrous. (although standard if you are a SUCKER)

Home set ups are not all they're cracked up to be though. They aren't conveniant if you don't have a lot of empty space to stack equipment. Good dumbell sets are EXPENSIVE. (your not REALLY gonna put 45lb plates on an adjustable dumbell to get a 90lb dumbell are you?)

Also...cable stacks are a valuable tool that you're just NOT going to have access to at home. (I mean real cable stacks...not some ghetto set)

So yeah gym memberships are more expensive than home set ups if you don't mind doing every exercise with a barbell or some cheap crappy dumbells that way 15lbs.

you see it isnt a gym membership actually it is the cost of 50 bux a month at the Local YMCA basically i have access to the entire building and no contract.

[HeaT]

well 50 bucks a month is kinda high. Tell them to go fuck themselves. Also tell them your not GIVING them shit to SIGN UP with them. That's ludicrous. (although standard if you are a SUCKER)

Home set ups are not all they're cracked up to be though. They aren't conveniant if you don't have a lot of empty space to stack equipment. Good dumbell sets are EXPENSIVE. (your not REALLY gonna put 45lb plates on an adjustable dumbell to get a 90lb dumbell are you?)

Also...cable stacks are a valuable tool that you're just NOT going to have access to at home. (I mean real cable stacks...not some ghetto set)

So yeah gym memberships are more expensive than home set ups if you don't mind doing every exercise with a barbell or some cheap crappy dumbells that way 15lbs.

it depends, how much you invest in a home gym...i knew this dude who had a nice one...olympic bar, bench, a cambered bar, and he had one those trees that holds 45s, 35s, 25s, 10s, 5s, 2.5s...and he had 4 of each...

he also had good dumbell rack...started at 30lbs went to 80lbs...he spent a lot of money on it...of course he didnt have a lat pull down machine...

anyway, i advocate gyms...you will end up paying more in the long run obviously but it is more about the diversity of things you have in the gym and the atmosphere...

and you shouldnt be paying more than 30$ a month ever...

im outi

Roberth

[Soldier Zero]

Whoa, gyms near me (north NJ) are all 50-60 a month, mostly $600 a year. I don't need a membership since my college has gyms, but a few people I know pay around that price.

[Soldier Zero]

So ever since I started lifting, I was focused/learning in the body building area. It was good and I've learned a lot in the long run.

Now I still enjoy lifting for size, but now I want to try power lifting/strength training. The problem is, I know very little about it compared to body building. I know Truong posted a little about it, but I want to read more. Are there any suggestions, tips, articles, ect. that someone can recommend? I know T-nation has some, I've read the ones about benching and box squatting from them.

Magnus, I do remember you mentioned you switch to power lifting somewhat recently. How is it so far? Advice on someone about to go into?

Also, rather than double posting, I 'm looking for a good gender-specific multivitamin I can pick up in a store. The only one I know about is from GNC. Is that worth the money or is there something else I should get?

[Truong]

So ever since I started lifting, I was focused/learning in the body building area. It was good and I've learned a lot in the long run.

Now I still enjoy lifting for size, but now I want to try power lifting/strength training. The problem is, I know very little about it compared to body building. I know Truong posted a little about it, but I want to read more. Are there any suggestions, tips, articles, ect. that someone can recommend? I know T-nation has some, I've read the ones about benching and box squatting from them.

Magnus, I do remember you mentioned you switch to power lifting somewhat recently. How is it so far? Advice on someone about to go into?

Also, rather than double posting, I 'm looking for a good gender-specific multivitamin I can pick up in a store. The only one I know about is from GNC. Is that worth the money or is there something else I should get?


There are literally thousand and thousand of articles on the subject of strenght training/athletics and such, but a few books I recommend that's good read concerning strength is Dinosaur Training by Brooks Kubik and Starting Strength by Mark Rippetoe. Both great for new people who want to learn the basic.

As for sites with articals, T-nation and Ironmind.com are two of the best sites. Elitefts.com is also great. All these sites have popular and legit strength coaches who regularly discuss their articles and ideas with others. Check all their forums. Great source of knowledge.

And what kind of specific tips are you looking for?

And good job switching away from bodybuilding =P. Do bodybuilding if you're serious about competiting as a bodybuilder, otherwise it's a complete waste of time. Strenght training and athletics is the way to go. You'll end up looking like a bodybuilder anyway, but you have the strength to back it up.

[thekidfromLBC]

Wow first time I noticed this thread....I love lifting weights. Although I still have much to learn...
My routine:
Mon.:Chest/Triceps
Tues:Shoulders/Traps.
Wed:Back/Biceps
Thur:Legs/calves

[aiy1tm]

My membership at 24 hour fitness (I have access to any of their establishments, anywhere), costs me 50 dollars a YEAR. That's like 4 bucks a month.

This is the kind of rate you get when you sign up for a front loaded plan. Like, you pay 600 up front for like 2-3 years initially, then it is 50/year to renew. In the long run this beats the hell out of paying 30-50 a MONTH.

It seems like a lot of money at once, but it is a lifetime gift of health to yourself if you get a membership like that to a big name gym (that will hopefully have a center pretty much anywhere you may move).

Or perhaps they don't do plans like this anymore? Either way, after about 12-13 years of working out, I will have paid 1100$, whereas someone with the low low monthly rate of 30 bucks would have paid out at least 4300$.

More on topic: due to extra time off, I've managed to hit the gym almost everyday this winter break. Except for christmas, even 24hr fitness closes on christmas.

[Soldier Zero]

There are literally thousand and thousand of articles on the subject of strenght training/athletics and such, but a few books I recommend that's good read concerning strength is Dinosaur Training by Brooks Kubik and Starting Strength by Mark Rippetoe. Both great for new people who want to learn the basic.

As for sites with articals, T-nation and Ironmind.com are two of the best sites. Elitefts.com is also great. All these sites have popular and legit strength coaches who regularly discuss their articles and ideas with others. Check all their forums. Great source of knowledge.

And what kind of specific tips are you looking for?

And good job switching away from bodybuilding =P. Do bodybuilding if you're serious about competiting as a bodybuilder, otherwise it's a complete waste of time. Strenght training and athletics is the way to go. You'll end up looking like a bodybuilder anyway, but you have the strength to back it up.

Kudos on the post and websites, appreciate it as always. :tup: I have a few books on my list to read, but I might skip those for the ones you've mentioned

Tips that would be obvious to someone who's been strength training for a while, but be completely oblivious to someone else. It's a general question, I'd rather not miss the basics since those are the most important points to know when starting out.

An example in body building would be constant change for your muscles so they don't become adapted to the same exercises thus plateau-ing.

Also I forgot to mention I'd be strength training for everyday uses and in the gym for benching, deadlifting, and squats. It'd be nice to do pull ups with a lot of weight as well, lol.

Still looking for input on the multivitamin as well for anyone who can possibly help.

[fernando's nuts]

if you"re lookin for something more in a multi vitamin, look up Orange Triad, its like 30 bucks, but well worth it.

theirs also Animal multi vit.

[Truong]

Kudos on the post and websites, appreciate it as always. :tup: I have a few books on my list to read, but I might skip those for the ones you've mentioned

Tips that would be obvious to someone who's been strength training for a while, but be completely oblivious to someone else. It's a general question, I'd rather not miss the basics since those are the most important points to know when starting out.

An example in body building would be constant change for your muscles so they don't become adapted to the same exercises thus plateau-ing.

Also I forgot to mention I'd be strength training for everyday uses and in the gym for benching, deadlifting, and squats. It'd be nice to do pull ups with a lot of weight as well, lol.

Still looking for input on the multivitamin as well for anyone who can possibly help.

That whole switching up your exercises is a load of bodybuilding crap. Look at Olympic lifters. They literally crank out hundreds of the same reps/exercise a week, and they're quite possibly the strongest and most powerful of all athletes. Or powerlifters like guys from the West Side Barbells. Those guys live on Box Squats and Good Mornings year in year out.

You really won't find all that in strength training. Strength training is less about "switching it up" with exercises and more about switching it up with your rep schemes, your set scheme, your % scheme, or in short, periodization and letting your body get sufficient rest so you can do all that shit over again.

Blah, I'm ranting and I can go on for days about this stuff. Anything else you need to know, just ask away.

[thekidfromLBC]

if you"re lookin for something more in a multi vitamin, look up Orange Triad, its like 30 bucks, but well worth it.

theirs also Animal multi vit.

I've been wanting to try orange triad, I might I buy it, but first i have to finish my opti-men multi-v...which not a bad multi-v by the way

[Soldier Zero]

That whole switching up your exercises is a load of bodybuilding crap. Look at Olympic lifters. They literally crank out hundreds of the same reps/exercise a week, and they're quite possibly the strongest and most powerful of all athletes. Or powerlifters like guys from the West Side Barbells. Those guys live on Box Squats and Good Mornings year in year out.

You really won't find all that in strength training. Strength training is less about "switching it up" with exercises and more about switching it up with your rep schemes, your set scheme, your % scheme, or in short, periodization and letting your body get sufficient rest so you can do all that shit over again.

Blah, I'm ranting and I can go on for days about this stuff. Anything else you need to know, just ask away.

Shoot when you put it like that. What's a strength training program look like? My current program is full body 3 times a week with Magnus' undulating periodization.

Exercises were...

Mon: Bench press, pull ups, DB stiff-legged deadlifts and accessory work is DB curls
Wed: Deadlifts, cable press, propinated close-grip lat pulldown, and accessory work is skull crushers
Fri: Squats, DB military press, DB rows, DB press, and farmer's walks

Now I know this isn't great for strength training. How do I go about choosing which exercises besides the big lifts and determining reps, sets, days to work out, ect. Is there a specific periodization to start with that would be best?

Thanks again for all the help, it's good stuff. :tup:

[Blend]

Sup y'all, I need your help.

I have decided to change my lifestyle. During college I practically went on a drastic body change for the worst. I was 5'11 and 185. Now I am at the same height only I'm now 232 from just packing on pounds no exercise. I am disgusted with what I have done over these past four years and I'm ready to reclaim my old body.

I have access to a gym, I just need advice on routines for weight loss, strength conditioning, and nutrition.

[thekidfromLBC]

I need some tips on eating....any one have any?

[Soldier Zero]

Truong, can you help me make a starter routine for strength training? I want to try it out while I'm lifting at home for the next 2-3 weeks before doing it in the gym back at school.

[unledded]

Am I getting enough rest if I just rest on the weekend?

[thurst]

ok i'm 6'1 and 200-205 lbs, i want to slim down to like 190-195 and tone up. i figure the best way to do this is just to bang out some LSD/cardio, am i right in thinking this?

i've been debating whether i should run or hit the exercise bike. i'm leaning towards the bike bcuz since it's cold as fuck out now and my knees/shins don't get sore afterwards. is there any reason why i should possibly run instead? oh and i ran XC in high school so it's not as if i've never ran before.

[Soldier Zero]

ok i'm 6'1 and 200-205 lbs, i want to slim down to like 190-195 and tone up. i figure the best way to do this is just to bang out some LSD/cardio, am i right in thinking this?

i've been debating whether i should run or hit the exercise bike. i'm leaning towards the bike bcuz since it's cold as fuck out now and my knees/shins don't get sore afterwards. is there any reason why i should possibly run instead? oh and i ran XC in high school so it's not as if i've never ran before.

Cycling's ok. It's less pressure on the knees. Switch it up when the weather gets nice. If you have access to indoor cardio machines, use those as well.

Best way to lose weight is cardio + weight lifting + healthy eating. Magnus said this earlier (somewhere a few pages back).

[Dj-DarK]

Fuck yea! Three days so far and no new people at my gym so far. :lovin:


i've been debating whether i should run or hit the exercise bike

The stationary/recumbent bike suck man. Your legs give out before your lungs and heart are pushed to the limit. If you must do cardio on the bike do some HIIT. 3 mins warmup-30 second sprints-30 second normal biking. See how many intervals you can do before you feel like your going to die, than do 5-10 mins cooldown.

[fernando's nuts]

to lose weight I've read on different sites/articles, first thing in the morning on an empty stomach, for those who were on a bulk take some BCAAs to prevent muscle catabolism for a cut/recomp.

[erco]

Interval training to lose weight.

[Blend]

thanks for the help :rolleyes:

[Dj-DarK]

Sup y'all, I need your help.

I have decided to change my lifestyle. During college I practically went on a drastic body change for the worst. I was 5'11 and 185. Now I am at the same height only I'm now 232 from just packing on pounds no exercise. I am disgusted with what I have done over these past four years and I'm ready to reclaim my old body.

I have access to a gym, I just need advice on routines for weight loss, strength conditioning, and nutrition.

Nutrition: Follow Layne Norton's Contest Prep Guide (Pay attention to nutrient timing/cardio):
http://www.bodybuilding.com/fun/layne36.htm

Workout: If your new use a 5x5 program like this (5 sets of 5 reps).
http://www.bodybuilding.com/fun/mahler73.htm

Use fitday.com or download the fitday program onto your computer and count the calories you eat throughout the day.

If you don't know how many calories a certain food has look it up on http://www.calorieking.com/foods/.

thanks for the help :rolleyes:

:confused:

[erco]

Interval Training is a pretty broad term, so I figured you'd catch my drift. Regardless, it's simply performing an activity (sprints, biking, squats, burpees, power cleans etc.) with high intensity for a designated amount of time followed by a brief amount of rest/low intensity activity. It's also frequently called HIIT or High Intensity Interval Training. A classic example of this is a Tabata cycle, 20 seconds of activity followed by 10 seconds of rest. Dr. Izumi Tabata designed this protocol with a stationary bike in mind, but it can be applied to several different exercises.

The chief principle behind HIIT is that they burn fat more effectively than most any other exercise and can be coupled easily with regular strength training since they do not take very long (20 minutes, max) and do not seriously tax your CNS. HIIT are significantly more effective than traditional cardio (link (http://jap.physiology.org/cgi/content/abstract/102/4/1439)) during the actual exercise and afterwards because they cause a change in your metabolism.

[Blend]

Nutrition: Follow Layne Norton's Contest Prep Guide (Pay attention to nutrient timing/cardio):
http://www.bodybuilding.com/fun/layne36.htm

Workout: If your new use a 5x5 program like this (5 sets of 5 reps).
http://www.bodybuilding.com/fun/mahler73.htm

Use fitday.com or download the fitday program onto your computer and count the calories you eat throughout the day.

If you don't know how many calories a certain food has look it up on http://www.calorieking.com/foods/.



:confused:Thanks, I was just annoyed that my plea for help was ignored. No sarcasm involved this time okay!!:wgrin:

Will update on progress...

[erco]

Shoot when you put it like that. What's a strength training program look like? My current program is full body 3 times a week with Magnus' undulating periodization.

Exercises were...

Mon: Bench press, pull ups, DB stiff-legged deadlifts and accessory work is DB curls
Wed: Deadlifts, cable press, propinated close-grip lat pulldown, and accessory work is skull crushers
Fri: Squats, DB military press, DB rows, DB press, and farmer's walks

Now I know this isn't great for strength training. How do I go about choosing which exercises besides the big lifts and determining reps, sets, days to work out, ect. Is there a specific periodization to start with that would be best?

Thanks again for all the help, it's good stuff. :tup:

I'm not truong, but I might help. What're your big 3 totals and height/weight?

EDIT: Oh, and lifting history and goals =p

[Blend]

Erco this time interval thing sounds similar to something another person had me do my first year of college to try and get my muscles backk in shape. He said that after some weeks of that he would begin the real training, however that never happened finals came up. Do you have any more info on this?

[erco]

Erco this time interval thing sounds similar to something another person had me do my first year of college to try and get my muscles backk in shape. He said that after some weeks of that he would begin the real training, however that never happened finals came up. Do you have any more info on this?

I'm not sure what "get my muscles back in shape" means. HIIT is primarily for conditioning, anaerobic threshold and all that jazz. It is NOT a strength routine, if that's what you're asking.

Basically, you do some sort of work, then you rest. So, you can do something like:

Bike 120 rpms 20 seconds
Bike 70 rpms 10 seconds

repeat until you vomit

Or

Squat nonstop for 1 minute
rack and weight for 30 seconds

repeat until you vomit


The idea is you do something of unsustainable intensity for a short amount of time, rest, then go back at it.

[Ryad]

the vomiting is the best part

[Soldier Zero]

I'm not truong, but I might help. What're your big 3 totals and height/weight?

EDIT: Oh, and lifting history and goals =p

Started lifting in April of '06. Goals up to this current point and time have been for gaining size since I was around 135 lbs. when I started lifting.

Never tried doing 1 rep max on deadlifts and squats, but each weight for when I do 5 sets of 5 reps is 170 and 165 respectively. Over the summer I was 165 lbs. and did 190 with DLs 5x5. Bench I assume is around 170 or 175.

Right now, I want to focus more on having strong muscles, particularly my whole body (chest, back, arms, legs). It would be mainly for the gym, but functional strength would be something I'd want to.

[erco]

You, my friend, are a skinny bastard.

However, there's hope in the form of the Westside Method. A lot of the Westside stuff is definitely better suited to more advanced lifters (band resisted dynamic box squats...), but Joe DeFranco has adapted the method very well for beginner/intermediate guys.

Check this (http://www.defrancotraining.com/articles/articles.htm) out. It's definitely the next step you should take after using a 5x5 training scheme.

[Truong]

Started lifting in April of '06. Goals up to this current point and time have been for gaining size since I was around 135 lbs. when I started lifting.

Never tried doing 1 rep max on deadlifts and squats, but each weight for when I do 5 sets of 5 reps is 170 and 165 respectively. Over the summer I was 165 lbs. and did 190 with DLs 5x5. Bench I assume is around 170 or 175.

Right now, I want to focus more on having strong muscles, particularly my whole body (chest, back, arms, legs). It would be mainly for the gym, but functional strength would be something I'd want to.

Push/Pull/Squat is a great program if you want to get started in strength training. It's simple, it's fast, and it's one of the most effective. I usually do this for 2 months at a time.

Every session, you choose 1 pushing movement, 1 pull movement, and finish the session with squat. It's that simple. Rep scheme and sets are up to you, though I wouldn't recommend anything more than 4x6 or 5x5. 2-3 minutes rest in between your push and pull movement. 3-5 minutes for your squat if you're going heavy.

For example, this has been pretty much my routine for the last 2 months:

Week 1

Day1: max incline dumb bell bench. I'll work up to my 3 rep max. Then hang cleans/power cleans. Moderate weight, around 80%. Usually in the 3 rep range for about 4 sets. Heavy squats, 90%, 4x4 usually.

Day2: Barbell push press. Usually I'll do more volume because my upper body is still kinda sore from Day1's chest work. 3 sets of 8 reps with about 75-80%. 3 sets of bodyweight chin ups. Go to failure every set. Finish with squat, again 4x4 with 90% if I'm feeling good, otherwise I'll do more volume with 5x5 and lighter weight.

Week 2

Day1: Speed bench. West Side method of doing 50% of your max, but every rep as fast as possible while maintaining good form. 8 sets of 3 reps FAST. You may think just because it's lightweight and that you won't get much from this. But trust me, when done right -- fast and proper form -- I'm usually more beat up from this than going max bench. This is usually for advanced lifter who will occasionally experience plateauing. For someone new like you, I don't think you'll need to worry. I suggest doing 5x5 instead. For pull, bent-over rows is great to follow up. Personally, I rarely go heavy on bent over rows because as soon as I go heavy, my form goes to shit and I feel like I get very little out of the exercise. I mean, I might as well be doing dynamic rows, which is a lot more momentum. But if you want to develop back muscle and strength, always use strict form on BORs. I usually do 4 sets of 10 reps with weight I can do 10 reps with, but not so comfortable that I just breeze through it. Every set, your 8-10 reps, you should feel like you're working for those last 2 reps. Finish with squats. My legs are fresh for the most part on this day, so once again it's heavy squats.

Day2: Max dumbbell shoulder press. Work up to 3-5 rep max, depending how strong I feel. For pulling, it's really up in the air, but I like powercleans/high pulls, since they work the traps pretty nice as well as get you warmed up for the squats. Again, usually 3-4 reps for about 4 sets. Moderately heavy weight. Finish with squat, 4x4 90%.

This program is not cut and dry. I've modified it over the years to fit my needs/recovery/time. For someone who's just starting it, just stick to the basic. For push, bench or over head press, for pull, deadlift or rows, and for squat, well, squat. If you're new and you're recovering well, I suggest going every other day and rest on weekend. Myself, I find I don't recover fast enough to get the most out of my work out unless I get at least 2 days of rest in between work outs. So, it's up to you to eventually find out how your body adapts to the stress and how much rest you can squeeze in. Oh yeah, you shouldn't be in the gym for more than an hour on this program. 45-1h of hard work is optimum for strength gains.

Hope that helps.

[Truong]

You, my friend, are a skinny bastard.

However, there's hope in the form of the Westside Method. A lot of the Westside stuff is definitely better suited to more advanced lifters (band resisted dynamic box squats...), but Joe DeFranco has adapted the method very well for beginner/intermediate guys.

Check this (http://www.defrancotraining.com/articles/articles.htm) out. It's definitely the next step you should take after using a 5x5 training scheme.

Yeah, West Side for Skinny Bastards is also great for beginners. Though most will get lost in the bands and chains and scientific mumbo jumbo that's usually associated with west side. Definitely not beginner friendly, but the modified version is great.

[PozerWolf]

Hey, I got a question.

I run quiet often, about every other day, but lately as I've been running I've been ganing some strange back pains.
Could this be an issue from what I'm running on, or am I just working myself too hard? If anything, could it be 'cause to my new bed?

Perty much my question would be, why am I suffering from random back pains when running?

[Ryad]

I'm actually on the west side for skinny bastards for about a year
good stuff... still improving... not sure about when I should swtich to a full out west side regimen

so far my maxes
Bench - 185Lb
Deadlift - 300Lb

I am only 140Lb, 5'9 though, so I should probably still remain on it... I am clean bulking btw...
Anyone got a general idea of when I should switch?

[erco]

I'm not really sold on dynamic exercises for beginning lifters. They just don't have the strength to move a meaningful weight with any sort of speed.

One thing I really like about the Westside for Skinny Bastards template is that it has a huge amount of emphasis on upper back thickness and lat development. Beginning lifters just don't have lats or any sort of traps or rhomboids. Doing reps of face pulls, chins, lat pulldowns, rows, dumbbell flies, etc. twice a week are things absent in a lot of programs and are definitely necessary for the underweight guys to give them a more stable platform for benching, squatting and deadlifting.

I think if you took out all the board pressing and the chains and band exercises, you're still looking at a great template. I think it's silly that he has those things in there, since really skinny bastards aren't really gonna have access to or be able to use 120 lbs of chains around an oly bar. Floor presses are a good substitute for board presses though.

[HeaT]

Started lifting in April of '06. Goals up to this current point and time have been for gaining size since I was around 135 lbs. when I started lifting.

Never tried doing 1 rep max on deadlifts and squats, but each weight for when I do 5 sets of 5 reps is 170 and 165 respectively. Over the summer I was 165 lbs. and did 190 with DLs 5x5. Bench I assume is around 170 or 175.

Right now, I want to focus more on having strong muscles, particularly my whole body (chest, back, arms, legs). It would be mainly for the gym, but functional strength would be something I'd want to.

about your strength question and building strength...mens health currently had a good article abour periodization for a 12 week program for overall body strength, supposedly it was recommended by a trainer who trains athletes...it went like this...

Weeks 1 - 3
3x10 (3 sets 10 reps) for exercise, say bench and say you are doing 100lbs
thats 3000lbs total volume

weeks 4-6
4x5 with 125lbs for bench
thats 2,500lbs of total volume

weeks 7-9
3x8 with 110lbs
thats 2640 lbs of total volume

weeks 10-12
5x4 with 135lbs
thats 2700 lbs of total volume

i think this is a great priodized plan...i will start it in about a month to throw a new twist on my routine...but you would do this with whatever exercise you have in your routine...hope this helps...

im outi

Roberth

[ssjbrydon]

Hey, I got a question.

I run quiet often, about every other day, but lately as I've been running I've been ganing some strange back pains.
Could this be an issue from what I'm running on, or am I just working myself too hard? If anything, could it be 'cause to my new bed?

Perty much my question would be, why am I suffering from random back pains when running?



stretch your hamstrings!!!

i had the same problem a while back. really troublesome lower backpains while on the treadmill. i just started stretching my hamstrings out real well before i jog/run and now i have 0 pain anymore. stretching is overlooked a lot imo, i now stretch for like 10 minutes before i even hit the gym.


actually someone on this thread gave me that advice.

[masher]

any1 know of a good portable Ellipticals?

or a site that reviews Elliptical?

[Soldier Zero]

You, my friend, are a skinny bastard.

However, there's hope in the form of the Westside Method. A lot of the Westside stuff is definitely better suited to more advanced lifters (band resisted dynamic box squats...), but Joe DeFranco has adapted the method very well for beginner/intermediate guys.

Check this (http://www.defrancotraining.com/articles/articles.htm) out. It's definitely the next step you should take after using a 5x5 training scheme.

Thanks for the link. Since it's lengthy, I'll have to read it tomorrow.

snip

Thanks man, appreciate the post. Now I have 2 questions about this. Each week consists of 2 days. I go to the gym Mon, Wed, and Fri. So would in week 1, I should do day 1 on Mon and Fri? And then after week 2, should I make day 2 my Mon and Fri?

Chin ups. What kind of grip and width on the bar is best? Underhand and hands shoulder-width?

*EDIT: Max incline DB bench and max dumbbell shoulder press, are those both 4 sets?

snip

Ugh, my subscription ran out last money. Thanks, I might just go to the store and take a pic with my phone of the programs they put in each issue, lol.

[Random Hero 360]

If I workout at home just doing stuff like sit ups and push ups, can I just do them? Or would I need to do some cardio to get my heart rate up for the push ups and such to be effective?

[Team Cable]

What's up, guys, I've been reading this thread all during winter break. I'm getting back into shape and I had some questions for all you knowledgeable folks. Please bear with me, this might be a long post.

First off, I'm a big dude, (6 foot 3, between 330-340 pounds). I don't look that fat, but you see my gut and all the fat is trapped there. I got some man boobs as well, but they're kinda defined, as is the rest of my body from working out for years. I can even flex my pecs like you see all those weightlifters do.

Okay, enough bullshitting, on to my questions. My diet is terrible and that's something I'm definitely working on. I've read about protein shakes and shit after workouts. Should someone my size be drinking these?

Now two questions about working out: the first is what do you guys do to get strong forearms? I use those wrist squeezers a lot. Will doing that give me a strong grip? I'm not looking to get diesel, just stronger forearms.

Second question is has anyone used jump soles? Are they worth it? I've always wanted to dunk, but my plyometric workouts have never been the best.

Finally any tips on my workout? I usually lift four or five times a week and I go for total body workouts. I try to switch up between machine and free weights as much as I can. For cardio I do lots of DDR (despite my size I can do the most difficult songs except for the 10-footers), cardio kickboxing, punching bag work and jump roping. I also spend some time in the sauna to sweat as much excess water out.

So far I've been doing well in the week and a half since I started. An old shirt of mine fit well after just a week. I fit in that shirt after about five months of intense DDR training last year. My goal is to get to about 275 and look like the Rock, you know a big, strong dude, but not overly muscular.

Sorry for the long post. Thanks for any feedback and/or criticism.

[Soldier Zero]

Now two questions about working out: the first is what do you guys do to get strong forearms? I use those wrist squeezers a lot. Will doing that give me a strong grip? I'm not looking to get diesel, just stronger forearms.

http://forums.shoryuken.com/showpost.php?p=4016203&postcount=3713

[PozerWolf]

stretch your hamstrings!!!

i had the same problem a while back. really troublesome lower backpains while on the treadmill. i just started stretching my hamstrings out real well before i jog/run and now i have 0 pain anymore. stretching is overlooked a lot imo, i now stretch for like 10 minutes before i even hit the gym.


actually someone on this thread gave me that advice.
Oh shit, yeah I completely forget.
Didn't think it would make that big of a differences, thanks for the tip :wgrin:

[Truong]

Thanks man, appreciate the post. Now I have 2 questions about this. Each week consists of 2 days. I go to the gym Mon, Wed, and Fri. So would in week 1, I should do day 1 on Mon and Fri? And then after week 2, should I make day 2 my Mon and Fri?

Chin ups. What kind of grip and width on the bar is best? Underhand and hands shoulder-width?

*EDIT: Max incline DB bench and max dumbbell shoulder press, are those both 4 sets?

Eh, I don't quite get your first question, lol. Like, for me, Day 1 would be Monday and day 2 would be Thursday, since I take two days rests in between work outs. So my next day 1 would be on Sunday, and next day 2 would be on Wednesday. With this schedule, and my recovery time, it's never a set day for day 1 and 2. Again, I stress, that your ability to recover is hugely important. You can very well do this program Mon/Wed/Fri/Sun if you're one of those freaks who can recover with only 1 day of rest. On the other hand, some people take as much as 3 days in between workouts. Again, it's hugely dependent on your training intensity and how well you eat/sleep/recover. It'll be up to you to find out.

For chin ups, whatever you feel most comfortable with and can crank out the most reps. But as a rule, the closer the grip, the easier it is. I always just use a very slightly inside shoulder width grip. I don't think it makes sense to do chin ups with anything wider than shoulder width. If you're doing wide grip chin ups, might as well do pull ups. Chin ups bring the biceps more into play, while pull ups uses less, and stresses the back/lats more.

Max incline bench and shoulder, yeah, about 4 sets. 3 sets of warm up with light weights, then about 3-4 work up sets to my max. For example, last dumbbell press for me was:

35lb x 3 sets, 10 reps
70lb x 2 sets, 7 reps, 5 reps
75lb x 1 set, 4 reps
80lb x 1 set, 3 reps

Play around with the sets on max, find out what it takes for your body to warm up and prime for the max.

[Team Cable]

http://forums.shoryuken.com/showpost.php?p=4016203&postcount=3713

Good shit. I have dumbbells at home. I never thought about simply walking around with them.

Anyone else with some input about my previous post?

[fernando's nuts]

up your protein intake from 1.5 - 2 grams per lb of bodyweight, don't just get your protein from shakes/bars either nothing replaces a solid/nutritional diet.

ps:skinny folk, want to gain muscle/size? eat, and I mean eat good calories not empty ones.

[HeaT]

up your protein intake from 1.5 - 2 grams per lb of bodyweight, don't just get your protein from shakes/bars either nothing replaces a solid/nutritional diet.

ps:skinny folk, want to gain muscle/size? eat, and I mean eat good calories not empty ones.

personally i wouldnt up your protein intake that much...do 1 g / lb of bodyweight...should be sufficient for what you are trying to achieve...

but in all honesty i would more concentrate on losing weight first...with a solid diet...5-6 meals a day, high protein, low calorie...

im outi

Roberth

[erco]

Dumbbell/Barbell Timed Holds
Hand Grippers (Captains of Crush)
Plate Pinches
Wrist Rollers

If you don't have Farmer's Walk implements, the above work really well. Fat/Thick Bar deadlifts are good too, but I doubt you'll have access to that either.

[Soldier Zero]

Eh, I don't quite get your first question, lol. Like, for me, Day 1 would be Monday and day 2 would be Thursday, since I take two days rests in between work outs. So my next day 1 would be on Sunday, and next day 2 would be on Wednesday. With this schedule, and my recovery time, it's never a set day for day 1 and 2. Again, I stress, that your ability to recover is hugely important. You can very well do this program Mon/Wed/Fri/Sun if you're one of those freaks who can recover with only 1 day of rest. On the other hand, some people take as much as 3 days in between workouts. Again, it's hugely dependent on your training intensity and how well you eat/sleep/recover. It'll be up to you to find out.

For chin ups, whatever you feel most comfortable with and can crank out the most reps. But as a rule, the closer the grip, the easier it is. I always just use a very slightly inside shoulder width grip. I don't think it makes sense to do chin ups with anything wider than shoulder width. If you're doing wide grip chin ups, might as well do pull ups. Chin ups bring the biceps more into play, while pull ups uses less, and stresses the back/lats more.

Max incline bench and shoulder, yeah, about 4 sets. 3 sets of warm up with light weights, then about 3-4 work up sets to my max. For example, last dumbbell press for me was:

35lb x 3 sets, 10 reps
70lb x 2 sets, 7 reps, 5 reps
75lb x 1 set, 4 reps
80lb x 1 set, 3 reps

Play around with the sets on max, find out what it takes for your body to warm up and prime for the max.


Cool, question was answered even if you didn't understand it, lol. I get it all for the most part. I assume the angle on incline bench shouldn't be too much, correct?

Also, I know cleans are very important for building strength, but I've never tried them. I'm sure I can get the form down before starting the program, but are there certain exercises I should utilize more to make my form solid on doing cleans?

[Reckless Fire]

Hey what do you all eat for dinner? I go to the supermarket and I can never decide on what to buy......

[HeaT]

I assume the angle on incline bench shouldn't be too much, correct?


i like my angle to be 45 degrees to the floor...if you only incline it slightly, i feel that its too much of a modified sholder press exercise...but that is just IMO of course...

im outi

Roberth

[Truong]

Cool, question was answered even if you didn't understand it, lol. I get it all for the most part. I assume the angle on incline bench shouldn't be too much, correct?

Also, I know cleans are very important for building strength, but I've never tried them. I'm sure I can get the form down before starting the program, but are there certain exercises I should utilize more to make my form solid on doing cleans?

I always just use the default incline angle on whatever bench I'm using. Basically, the first angle you can modify the bench to. Anything higher and I feel it works my shoulders more.

Cleans are power exercise, not strenght, though you'll certainly build strength with it. It takes a long time to get proper clean form if you're doing it the self taught way, which is what I did. High pulls and shrugs will definitely get you started. It's basically a clean without actually racking the bar on your shoulder. My advice, honestly, is unless you're seriously dedicated to learning the form properly, don't do cleans. Done incorrectly, you'll get almost nothing out of it, and probably injure yourself somehwere along the way.

But as a general rule to doing cleans, arms stiff, never bend til the last moment when you rack it on your shoulders, back always flat and arched, glutes/hips flexed as tight as possible, shoulders over the bar, shins slightly brushing the bar, shoulders higher than the hips, hips higher than knees. Always visualize yourself lifting the bar off the ground with your legs and hips, NOT your back. This is not a lower back exercise, but a leg/hip explosive movement. Your back is not the moving muscle, it's the stabilizer. And finally, you must realise that there are TWO movements in a clean: the first pull and the 2nd pull, which is where all the power comes from. Never do cleans thinking it's a 1 movement exercise. Never forget this. That's all the tips I can give without actually seeing you do it to correct it.

http://www.youtube.com/watch?v=-B00MTx4hMY watch this clip and notice that once the bar passes his knees (the first pull), he thrusts his hips forward and sorts of jump back/shrugs the weight. That's the 2nd pull, and the most important thing to know and incorporate into your clean. Also notice the arms are stiff throughout the first and second pull. Finally, do not attempt to do heavy cleans til your form is proper. Use lightweights til you get the form down.

[Ryad]

Where can I find a comprehensive full out west side regimen?
Showing the various options of exercise per muscle group, set rep schemes etc...
I think its time for some dynamic workouts...

All in!

[jkoch]

That whole switching up your exercises is a load of bodybuilding crap. Look at Olympic lifters. They literally crank out hundreds of the same reps/exercise a week, and they're quite possibly the strongest and most powerful of all athletes. Or powerlifters like guys from the West Side Barbells. Those guys live on Box Squats and Good Mornings year in year out.

You really won't find all that in strength training. Strength training is less about "switching it up" with exercises and more about switching it up with your rep schemes, your set scheme, your % scheme, or in short, periodization and letting your body get sufficient rest so you can do all that shit over again.

Blah, I'm ranting and I can go on for days about this stuff. Anything else you need to know, just ask away.

I basically agree with you, but to be fair the guys at Westside do change their max effort exercises every couple of workouts.

[jkoch]

Dumbbell/Barbell Timed Holds
Hand Grippers (Captains of Crush)
Plate Pinches
Wrist Rollers

If you don't have Farmer's Walk implements, the above work really well. Fat/Thick Bar deadlifts are good too, but I doubt you'll have access to that either.

Are you a member of the Gripboard?

I do this stuff plus the Ironmind Rolling Thunder, block weight pinching, plate curls, wrist curls, and sledgehammer levering. The block weights I use for pinch grip are 50, 70, and 80 pound hex dumbells that I hacked the ends off of.

I work my grip a ton lately because I'm training for armwrestling.

[Soldier Zero]

I always just use the default incline angle on whatever bench I'm using. Basically, the first angle you can modify the bench to. Anything higher and I feel it works my shoulders more.

Cleans are power exercise, not strenght, though you'll certainly build strength with it. It takes a long time to get proper clean form if you're doing it the self taught way, which is what I did. High pulls and shrugs will definitely get you started. It's basically a clean without actually racking the bar on your shoulder. My advice, honestly, is unless you're seriously dedicated to learning the form properly, don't do cleans. Done incorrectly, you'll get almost nothing out of it, and probably injure yourself somehwere along the way.

But as a general rule to doing cleans, arms stiff, never bend til the last moment when you rack it on your shoulders, back always flat and arched, glutes/hips flexed as tight as possible, shoulders over the bar, shins slightly brushing the bar, shoulders higher than the hips, hips higher than knees. Always visualize yourself lifting the bar off the ground with your legs and hips, NOT your back. This is not a lowcer back exercise, but a leg/hip explosive movement. Your back is not the moving muscle, it's the stabilizer. And finally, you must realise that there are TWO movements in a clean: the first pull and the 2nd pull, which is where all the power comes from. Never do cleans thinking it's a 1 movement exercise. Never forget this. That's all the tips I can give without actually seeing you do it to correct it.

http://www.youtube.com/watch?v=-B00MTx4hMY watch this clip and notice that once the bar passes his knees (the first pull), he thrusts his hips forward and sorts of jump back/shrugs the weight. That's the 2nd pull, and the most important thing to know and incorporate into your clean. Also notice the arms are stiff throughout the first and second pull. Finally, do not attempt to do heavy cleans til your form is proper. Use lightweights til you get the form down.

Great tips, better than the crap I was watching on youtube. You say don't do cleans unless I'm really dedicated, I'm more worried about doing them with heavy weight. Does that mean I shouldn't try them seriously for now?

Also out of curiousity, do you remember your numbers for big lifts before you started doing this program compared to what they are now?

[erco]

Are you a member of the Gripboard?

I do this stuff plus the Ironmind Rolling Thunder, block weight pinching, plate curls, wrist curls, and sledgehammer levering. The block weights I use for pinch grip are 50, 70, and 80 pound hex dumbells that I hacked the ends off of.

I work my grip a ton lately because I'm training for armwrestling.

Registered, but not a poster. I only registered to poach info =p

I use a homemade wrist roller, and am working on closing the #2.5 CoC gripper. I am by no means a gripfiend, but it's definitely something I'm working on.

I basically agree with you, but to be fair the guys at Westside do change their max effort exercises every couple of workouts.

If by change, you mean slide your grip along the bench press bar or do rack pulls instead of full deadlifts. The exercises are the same, they just slightly tweak the emphasis periodically to avoid stagnation.

[MagnusMadness]

I trained briefly with some powerlifters who did westside and we did alot of the same exercises but with different articulations as the above poster stated. We would do box squats with a straight bar...box squats with a buffalo bar...box squats with bands and weight...box squats with just weight....etc. etc.

Worked pretty well...got over 500 with a hand me down unfitted suit...Deadlifted 475 in a pair of single ply briefs. Unfortunately I had to stop working out with them.

[The Green Trench Coat]

not that anyone cares but me.. but i'll share anyways.

2 days ago i squatted 470lbs for 10 reps .. well 5 were assisted but still. I'm pretty proud of myself even if nobody else cares.


ah well.

And i havent been on gear of any sort for years now.

[Ryad]

not that anyone cares but me.. but i'll share anyways.

2 days ago i squatted 470lbs for 10 reps .. well 5 were assisted but still. I'm pretty proud of myself even if nobody else cares.


ah well.

And i havent been on gear of any sort for years now.

Good shit!
what kinda squats? free, box, orthodox, sumo?

[blackstar14]

so i'm about 130 mostly muscle and i'm starting to work out everyother day with friends just as our way to hang out. I use to wrestle and that definitely got me in better shape, but still I was more lean than cut, but still fairly strong for my size. Can I expect to gain any weight having this little fat on me? or better my figure? I'm still in pretty good shape from wrestling, but I want a thicker build. Can I expect to get that or just gain strength and stamina like what wrestling did for me?

[wireless]

not that anyone cares but me.. but i'll share anyways.

2 days ago i squatted 470lbs for 10 reps .. well 5 were assisted but still. I'm pretty proud of myself even if nobody else cares.


ah well.

And i havent been on gear of any sort for years now.

Holy shit. Good stuff. Fricken Incredible Hulking it out at 470LBS. :looney:

Props to you. I'd rep you if I could.

[The Green Trench Coat]

Good shit!
what kinda squats? free, box, orthodox, sumo?

I think these would've been box squats.. sumo.. i think my knees would have shot out of my body.

On one of those smith machines that let you move back and forth.


Like I said.. probably not the most amazing thing but i'm proud of myself I worked hard to get to this point naturally you know. when i was on gear i could get to this point with ease but alas.. gear... well that damage is done. :sad::sad: cant reverse it now.

[Ryad]

I think these would've been box squats.. sumo.. i think my knees would have shot out of my body.

On one of those smith machines that let you move back and forth.


Like I said.. probably not the most amazing thing but i'm proud of myself I worked hard to get to this point naturally you know. when i was on gear i could get to this point with ease but alas.. gear... well that damage is done. :sad::sad: cant reverse it now.

Sorry to hear about that
but that only emphasizes the feat you've accomplished....
Keep it up man
I wish I was at your strength level...