View Full Version : -- Weightlifting & Nutrition Thread -- v9.0 Optimized
denjin
03-21-2008, 10:13 AM
Did some deadlifts last night.
I feel it more in my quads (hams? I mean the ones in the back, not the front), than in my back.
I was hoping to strengthen my back/lower back with this workout. What does this mean?
Did some deadlifts last night.
I feel it more in my quads (hams? I mean the ones in the back, not the front), than in my back.
I was hoping to strengthen my back/lower back with this workout. What does this mean?
the ones in the back are hamstrings haha...
but i have a similar issue, supposedly you are supposed to feel it more in your hamstrings than anything (so thats good that you are)...but i mainly feel it in my quads and lower back...
im not sure why either and my form has been checked and its good...one thing i figure it could be is my quads are weaker than my hamstrings so my hamstrings dont really feel fatiqued like my quads do??? im not sure...
i would check to see if your form is good...have someone watch you...
it is a very good exercise for back lower back...you can also try weighted (as in grab a plate and hold it against your chest) hyperextensions...that shit kills your lower back...
im outi
Roberth
I love SRK's multiquote button...
ok, so, i never imagined in a million years, i'd be posting in this thread, but here i am.
so, for those of you who don't know, i'm skinny. 5'11" 115lbs skinny. yes, i look like a crack addict. so, with my honeymoon and such coming up this year, i decided it's time to start living much more healthy and bulk up. a friend of mine has given me a bunch of great info on workout routines and a good diet. basically, i have to eat all the time. i don't have a set goal for my weight or bulk by the wedding, i just want to ensure i have a very consitent workout routine that will carry over past my wedding.
anyways, i'm always in the market for hints, tips and articles that may help me in my quest to health.
Jesus you're skinny. Here's my advice:
I don't care if you're full, just eat it, eat it, eat it, eat it. Open up your mouth and feed it. Have some more yogurt, have some more spam, it doesn't matter if it's fresh or it's canned; just eat it, eat it, eat it, eat it.
Don't you make me repeat it. Have a banana, have a whole bunch. It doesn't matter what you have for lunch; just eat it, eat it, eat it, eat it.
Just eat it, eat it , eat it. Get yourself an egg and beat it. Have some more chicken, have some more pie, it doesn't matter, if it's boiled or it's fried; just eat it, eat it, eat it, eat it.
Did some deadlifts last night.
I feel it more in my quads (hams? I mean the ones in the back, not the front), than in my back.
I was hoping to strengthen my back/lower back with this workout. What does this mean?
the ones in the back are hamstrings haha...
but i have a similar issue, supposedly you are supposed to feel it more in your hamstrings than anything (so thats good that you are)...but i mainly feel it in my quads and lower back...
im not sure why either and my form has been checked and its good...one thing i figure it could be is my quads are weaker than my hamstrings so my hamstrings dont really feel fatiqued like my quads do??? im not sure...
i would check to see if your form is good...have someone watch you...
it is a very good exercise for back lower back...you can also try weighted (as in grab a plate and hold it against your chest) hyperextensions...that shit kills your lower back...
im outi
Roberth
Same issue regarding deadlifts:
Contrary to popular belief and exrx.net, the primary movers in the deadlift are your hams and glutes. Your erector spinae ARE NOT designed to move. They are designed to stabilize and support. Your spine should be neutral for the entirety of the lift.
Your quads do engage for a little bit of the lift, but only in a very limited fashion. Is the bar scraping your shins as you break off the floor? If not, it should be. What you should concentrate on isn't moving the bar up and down. Instead, think about moving your hips/ass forwards through the bar. If you have a rigid core (hence why deadlifts tax your lower back, because it strains your erector spinae to keep your core tight and controlled) and tight lats, this will automatically mean the bar moves upwards.
Humans aren't designed to bend at the lower back. We're designed to bend where your femurs meets your hip. The primary movers at this joint are your glutes and ham. Your lower back will engage here automatically to keep your core tight. These three muscles (hips, glutes, lower back) are your posterior chain, and are the strongest and most explosive muscles in your body.
Contrary to popular belief and exrx.net, the primary movers in the deadlift are your hams and glutes. Your erector spinae ARE NOT designed to move. They are designed to stabilize and support. Your spine should be neutral for the entirety of the lift.
so are you trying to say its not good for your lower back??? cause i disagree, your lower back is being worked because it has to stabalize itself in the neutral position...the heavier the wait the more stabilization...so you should feel it...
anyway, i found hyperextensions to be much more taxing if you really want to hit your lower back imo...
im outi
Roberth
so are you trying to say its not good for your lower back??? cause i disagree, your lower back is being worked because it has to stabalize itself in the neutral position...the heavier the wait the more stabilization...so you should feel it...
anyway, i found hyperextensions to be much more taxing if you really want to hit your lower back imo...
im outi
Roberth
You need to re-read what I wrote...
Erector Spinae are not primary movers, they are stabilizers. They are taxed extremely heavily in the deadlift. Read slowly and more carefully. Between back squats, cleans and deadlifts, I don't think there's a real need to do lower back iso work, especially one (hyperextensions) that put the lower back in a position where they're dangerously prone to rounding.
Netology
03-21-2008, 11:58 AM
ok, so, i never imagined in a million years, i'd be posting in this thread, but here i am.
so, for those of you who don't know, i'm skinny. 5'11" 115lbs skinny. yes, i look like a crack addict. so, with my honeymoon and such coming up this year, i decided it's time to start living much more healthy and bulk up. a friend of mine has given me a bunch of great info on workout routines and a good diet. basically, i have to eat all the time. i don't have a set goal for my weight or bulk by the wedding, i just want to ensure i have a very consistent workout routine that will carry over past my wedding.
anyways, i'm always in the market for hints, tips and articles that may help me in my quest to health.
I like to cook large amounts of oatmeal & brown rice and just store them in the fridge, so they last me at least two or three days.
Eating 7x a day, every 2-3 hours is hard enough, having to make food each time is a pain in the ass.
Something u should think about in your diet...
at the gym, just make sure you do compound movements and don't worry too much about isolation movements until you are bigger...so this means concentrate on those damn squats, and deadlifts, benchpress and pull ups as well.
7-8hrs of sleep is a must, and so is your protein intake, get like 1 to 2grams of protein per lb of bodyweight...im sure ur friend has already told u this though...
also creatine helps, it'll give you like 5lbs in a week in noob gains :O
angryliberal
03-21-2008, 12:02 PM
yeah, my friend emphasized the compound movement thing also.
SNAAAAKE
03-21-2008, 12:36 PM
^ should get on the "see food" diet. see food and eat it ! and protein shake for breakfast and before going to bed.
thats how I gained about 15lbs since last year. I was around 145 and now a good 160lbs :woot:
fernando's nuts
03-21-2008, 01:12 PM
angryliberal: dont forget to get a good amount of rest/sleep, for rest and growth.
Everyone has said what you need to do in a nutshell in the above posts.
As far as strengthening the lower back, I do good mornings or hyperextensions, deadlifts work for me on targetting the lower back but I guess everyones different.
You need to re-read what I wrote...
Erector Spinae are not primary movers, they are stabilizers. They are taxed extremely heavily in the deadlift. Read slowly and more carefully. Between back squats, cleans and deadlifts, I don't think there's a real need to do lower back iso work, especially one (hyperextensions) that put the lower back in a position where they're dangerously prone to rounding.
naw i got what you said but you werent answering the dudes question really...cause for the normal person reading what you posted it almost sounded like he shouldnt be feeling his lower back that much...which in actually he should be feeling it...
because to answer his question it would be like it means that ya you should be feeling it in your hams cause its the primary muscle along with gluts, but it will also help strengthen your back/lower back because of the lower back stabilizing itself in the neutral position as you mentioned and from the stabilizing the bar as you explode up...
anyway more than likely he understands now...
i stoped doing hyperextensions years ago, because of exactly what you mentioned i already do a lot of exercises that hit that area, deadlifts, romanian deadlifts, goodmornings so it seems kind of pointless to isolate it...a lot of girls do that shit though...
im outi
Roberth
fernando's nuts
03-21-2008, 01:21 PM
naw i got what you said but you werent answering the dudes question really...cause for the normal person reading what you posted it almost sounded like he shouldnt be feeling his lower back that much...which in actually he should be feeling it...
because to answer his question it would be like it means that ya you should be feeling it in your hams cause its the primary muscle along with gluts, but it will also help strengthen your back/lower back because of the lower back stabilizing itself in the neutral position as you mentioned and from the stabilizing the bar as you explode up...
anyway more than likely he understands now...
i stoped doing hyperextensions years ago, because of exactly what you mentioned i already do a lot of exercises that hit that area, deadlifts, romanian deadlifts, goodmornings so it seems kind of pointless to isolate it...a lot of girls do that shit though...
im outi
Roberth
Alot of people get kinda freaked out by "feeling" it in the lower back cause of what theyve heard or if theyve had lower back problems. I never had lower back problems so for awhile I stayed away from deadlifts an bent barbell rows, when I finally manned up an incorporated them did I notice a difference.
denjin
03-21-2008, 02:34 PM
Shit.
1. I...don't know what hyperextensions are.
2. I really wouldn't care about deadlifts all that much if it wasn't for the fact that I WANT to work my lower back.
3. The idea here being that I don't ever want to worry about back/lower-back problems. Are they even related?
Shit.
1. I...don't know what hyperextensions are.
2. I really wouldn't care about deadlifts all that much if it wasn't for the fact that I WANT to work my lower back.
3. The idea here being that I don't ever want to worry about back/lower-back problems. Are they even related?
1. http://www.exrx.net/WeightExercises/ErectorSpinae/WtHyperextension.html
2. They work your local back, however, they don't move in the process. In the proper deadlift, they do exactly what they're designed to do, keep your spine in a safe, neutral position. This is very difficult and requires a lot of effort, thus they get worked.
3. Proper deadlifts make your lower back muscles work to maintain proper, healthy spine position. If your lower back muscles are strong enough to maintain proper, healthy spine position when it's being pulled on by 400+ pounds of weight, don't you think it'll be able to do so when it's being pulled by 0 pounds of weight?
Long story short:
Deadlifts work your lower back.
Shit.
1. I...don't know what hyperextensions are.
2. I really wouldn't care about deadlifts all that much if it wasn't for the fact that I WANT to work my lower back.
3. The idea here being that I don't ever want to worry about back/lower-back problems. Are they even related?
http://www.exrx.net/WeightExercises/ErectorSpinae/WtHyperextension.html
hyperextensions...
i mean if done correctly i think they can prevent lower back problems as it does strengthen your lower back but overall i just think it is a good exercise that should be done regardless...
im outi
Roberth
denjin
03-21-2008, 03:40 PM
Long story short:
Deadlifts work your lower back.
Thumbs up.
http://www.exrx.net/WeightExercises/ErectorSpinae/WtHyperextension.html
hyperextensions...
i mean if done correctly i think they can prevent lower back problems as it does strengthen your lower back but overall i just think it is a good exercise that should be done regardless...
im outi
Roberth
Oh THOSE. Damn. I don't own one of those, and I've been away from the gym for a while now.
I miss doing those, feel like I'm flyin':-)
i mean if done correctly i think they can prevent lower back problems as it does strengthen your lower back but overall i just think it is a good exercise that should be done regardless...
im outi
Roberth
i was talking about deadlifts right there not hyperextentions sorry if i confused anyone...
im outi
Roberth
Soldier Zero
03-22-2008, 09:45 AM
Tighten/brace your abs during deadlifts, this is a critical point I think that's overlooked.
Tighten/brace your abs during deadlifts, this is a critical point I think that's overlooked.
try not to fart too haha
I also believe you are supposed to breath-in and hold your breath when you deadlift... the air helps to provide some more stability, apparently
Two Questions:
1. For those of you that eat cereal for breakfast, and I remember seeing someone saying that. What kind of cereal do you get? Everything I see has so few protein, so I make it up by making the cereal SWIM on a lot of milk. I just started trying this cuz I needed a change from eggs or shake in the morning.
2. If you run out of protein shake, what is a suitable thing to eat before a workout. And how long should you wait until you start working out in this case, same time?
Netology
03-24-2008, 10:14 AM
Two Questions:
1. For those of you that eat cereal for breakfast, and I remember seeing someone saying that. What kind of cereal do you get? Everything I see has so few protein, so I make it up by making the cereal SWIM on a lot of milk. I just started trying this cuz I needed a change from eggs or shake in the morning.
2. If you run out of protein shake, what is a suitable thing to eat before a workout. And how long should you wait until you start working out in this case, same time?
1. cereals usually suck, get a complex carb source like oatmeal, and milk has a lot of sugar and crap in it, which is gonna make you fat.
2. eat your regular meal like 2hrs before, then half hour before the gym have some carbs/fruit. you want protein directly after your workout, like 1minute after...you don't want to be digesting protein during your workout though...
if you run outta shakes, get some tuna. but don't eat too much it's high in mercury...and get the light kind, not white albacore.
Thanks
So for the oatmeal breakfast meal. What will you eat along side with it for protein (besides eggs)?
Oh and peanut butter on brown toast is another one of my meals of the day usually... so something besides that too...
Netology
03-24-2008, 10:59 AM
Thanks
So for the oatmeal breakfast meal. What will you eat along side with it for protein (besides eggs)?
Oh and peanut butter on brown toast is another one of my meals of the day usually... so something besides that too...
i don't have protein with my oatmeal breakfast, just oatmeal, fruit & orange juice
but i eat every 2-3hours after that, and each meal has protein in it.
my protein sources are : beef, chicken, tuna, eggs, protein shakes...I alternate between those.
is the peanut butter natural? and brown toast is 100% whole wheat?
another good source of protein is cottage cheese, you can add that as a side to your meals if you like.
DaDesiCanadian
03-24-2008, 11:22 AM
Today is CHEST DAY, YAY!!!
Today for the first time in like 2 years i'm going to try and bench my own body weight. Yeah, I suck. BUT TODAY WILL BE THE DAY. I'm sure I can one rep it, but i'm trying for 7x3.
tech master
03-24-2008, 12:29 PM
1. cereals usually suck, get a complex carb source like oatmeal, and milk has a lot of sugar and crap in it, which is gonna make you fat.
2. eat your regular meal like 2hrs before, then half hour before the gym have some carbs/fruit. you want protein directly after your workout, like 1minute after...you don't want to be digesting protein during your workout though...
if you run outta shakes, get some tuna. but don't eat too much it's high in mercury...and get the light kind, not white albacore.
1.) i dont think the milk isn't going to make you fat. + calories in vs. out is what makes you fat.
2.) the post work out protein intake window is considered to be anytime within an hour or 45 min after a work out. i dont think its necessary for 1 minute after unless you're eating solids. i also don't think theres anything wrong with protein during your workout as long as its a shake.
also theres nothing wrong with having protein with your oatmeal pre-work out. oatmeal + scoop of protein is actually quite popular as a pre-work out meal.
Netology
03-24-2008, 12:36 PM
1.) i dont think the milk isn't going to make you fat. + calories in vs. out is what makes you fat.
milk is pretty high in calories, it's like drinking pepsi.
milk has hormones and anti-biotics and a whole spectrum of bad shit in it.
calories in vs out is only part of the equation, another part is your metabolism, another part is insulin, without insulin fat storage is very hard, even when you eat excessive amount of calories.
when do you make insulin? when you gotta break down carbs/sugars.
listen to this, I was eating 4200/day calories, with no carbs, in one month I gained almost 1lb.
now I'm eating 3500/day calories, with carbs being a major source, and in one month I gained 5-6lbs.
2.) the post work out protein intake window is considered to be anytime within an hour or 45 min after a work out. i dont think its necessary for 1 minute after unless you're eating solids. i also don't think theres anything wrong with protein during your workout as long as its a shake.
also theres nothing wrong with having protein with your oatmeal pre-work out. oatmeal + scoop of protein is actually quite popular as a pre-work out meal.
ya, you gotta experiment with what works for you, me personally and some big guys I know, we don't like digesting proteins or fats while we work out...
Truong
03-24-2008, 12:56 PM
Same for me. I can't eat protein or drink milk before lifting. Both foods make me feel lethargic while I'm lifting, and that's a big ass no-no.
Whole grain peanut butter + nutella sandwich 1:30-2h before my session is best. Lots of energy and I feel really light on my feet.
tech master
03-24-2008, 01:25 PM
milk is pretty high in calories, it's like drinking pepsi.
milk has hormones and anti-biotics and a whole spectrum of bad shit in it.
calories in vs out is only part of the equation, another part is your metabolism, another part is insulin, without insulin fat storage is very hard, even when you eat excessive amount of calories.
when do you make insulin? when you gotta break down carbs/sugars.
listen to this, I was eating 4200/day calories, with no carbs, in one month I gained almost 1lb.
now I'm eating 3500/day calories, with carbs being a major source, and in one month I gained 5-6lbs.
ya, you gotta experiment with what works for you, me personally and some big guys I know, we don't like digesting proteins or fats while we work out...
k, you're right. :wgrin:
protein during my workouts has always been fine, as long as its not like muscle milk. i guess its also because of the particular exercises i do on the 2nd half of my workouts; usually are iso because i like being fully energized for my compound movements.
milk is pretty high in calories, it's like drinking pepsi.
milk has hormones and anti-biotics and a whole spectrum of bad shit in it.
calories in vs out is only part of the equation, another part is your metabolism, another part is insulin, without insulin fat storage is very hard, even when you eat excessive amount of calories.
when do you make insulin? when you gotta break down carbs/sugars.
listen to this, I was eating 4200/day calories, with no carbs, in one month I gained almost 1lb.
now I'm eating 3500/day calories, with carbs being a major source, and in one month I gained 5-6lbs.
ya, you gotta experiment with what works for you, me personally and some big guys I know, we don't like digesting proteins or fats while we work out...
This is pretty misleading. You make insulin all the time. It's not always in direct response to carbs and blood sugar. You smell food, you make insulin. You consume protein, you make insulin. All foods have an associated insulin response, some less than others.
Simple carbs and fast-digesting protein during your workout, regardless of who you are. Pre and Peri workout nutrition is potentially MORE important than post-workout nutrition.
Netology
03-24-2008, 06:10 PM
This is pretty misleading. You make insulin all the time. It's not always in direct response to carbs and blood sugar. You smell food, you make insulin. You consume protein, you make insulin. All foods have an associated insulin response, some less than others.
Actually your post is misleading. The amount of insulin you produce after smelling a chicken and after eating potatoes and drinking a soda is gonna be drastically different.
Some foods cause you to make way less insulin than others is what you should have said.
And some can lower the insulin response of other foods when eaten in combination, such as fats + carbs.
The point is to avoid simple carbs that spike insulin levels and increase insulin resistance, which emphasize fat storage mechanisms in your body.
Simple carbs and fast-digesting protein during your workout, regardless of who you are. Pre and Peri workout nutrition is potentially MORE important than post-workout nutrition.
Your first sentence doesn't even make sense. What about simple carbs and protein during your workout?? Lol.
Have them or don't have them?
Also saying things like, "regardless of who you are," is just plain misleading and uninformed.
You wouldn't tell a diabetic to eat simple carbs... are you just trolling here or what?
And your second sentence is vague.
Can you clarify?
all i know is this dude is fucking rediculous...hes 23...weighs 170, and is 5'6...
http://farm2.static.flickr.com/1106/1410872951_27bc2c3002.jpg
im outi
Roberth
Netology
03-24-2008, 07:05 PM
all i know is this dude is fucking rediculous...hes 23...weighs 170, and is 5'6...
http://farm2.static.flickr.com/1106/1410872951_27bc2c3002.jpg
im outi
Roberth
whos that guy heat?
Actually your post is misleading. The amount of insulin you produce after smelling a chicken and after eating potatoes and drinking a soda is gonna be drastically different.
Some foods cause you to make way less insulin than others is what you should have said.
And some can lower the insulin response of other foods when eaten in combination, such as fats + carbs.
The point is to avoid simple carbs that spike insulin levels and increase insulin resistance, which emphasize fat storage mechanisms in your body.
Yes, they do. However, that was never the point. You implied that without carbs, your body won't store excess energy as fat. That's just wrong. Regardless of what you eat, your body will store excess energy. High insulin levels will exacerbate it, yes, but it will still get stored.
Your first sentence doesn't even make sense. What about simple carbs and protein during your workout?? Lol.
Have them or don't have them?
Also saying things like, "regardless of who you are," is just plain misleading and uninformed.
You wouldn't tell a diabetic to eat simple carbs... are you just trolling here or what?
And your second sentence is vague.
Can you clarify?
Sigh, are you going to nitpick at lazy grammar? Everyone (minus extreme diet restricted individuals, duh, but how many dialysis patients and diabetics do we have here? I'm going to assume few to none.) should consume simple carbs and protein during their workout. Your body is most capable of properly utilizing carbs during your workout. High insulin levels during your workout increases protein synthesis, initiates carb, protein and potassium transport into skeletal muscle.
So, if you like improved muscle synthesis, reduced soreness, faster recovery, better immune response, improved fat burning, improved anaerobic and aerobic capacities, you'll consume sugar and protein during your workouts.
all i know is this dude is fucking rediculous...hes 23...weighs 170, and is 5'6...
http://farm2.static.flickr.com/1106/1410872951_27bc2c3002.jpg
im outi
Roberth
Yeah, but these guys have more medals!
http://farm1.static.flickr.com/78/158008058_a9127c6cec.jpg?v=0
whos that guy heat?
Bulgarian Weightlifter Ivan Stoitsov.
Truong
03-25-2008, 08:28 AM
Weightlifters are true beasts among beasts.
maelstrom218
03-25-2008, 06:49 PM
Question for you SRK'ers:
I'm your typical, overly-thin 135 lb. 5' 10" asian male. I want to gain weight and muscle mass, but I have no gym access. Is gaining weight/muscle mass in this situation possible?
What I'm doing now is 15 minutes of running in the morning followed by 5 sets of 17 pushups + 22 crunches--which is pushing myself to my physical limit. And then I eat massive amounts of food for the rest of the day non-stop.
I dunno if this'll work, because I know that increased reps are mostly for toning, not muscle building--you need actual weights to push you to your muscle's limits to break and rebuild muscle.
Seeing as that's the case, any way to gain muscle mass without a gym handy?
coco_j
03-26-2008, 06:37 AM
Ok this might seem like a stupid question, but please humor me guys. So from side on, my arms are looking pretty decent, have a bit of size and what not. But say when I'm facing front on, with my arm in a bicep curl position, they kinda look thin.
So what I'm trying to ask is am I missing some muscle group? Is there a way to increase the *width?* of my arms?
Question for you SRK'ers:
I'm your typical, overly-thin 135 lb. 5' 10" asian male. I want to gain weight and muscle mass, but I have no gym access. Is gaining weight/muscle mass in this situation possible?
What I'm doing now is 15 minutes of running in the morning followed by 5 sets of 17 pushups + 22 crunches--which is pushing myself to my physical limit. And then I eat massive amounts of food for the rest of the day non-stop.
I dunno if this'll work, because I know that increased reps are mostly for toning, not muscle building--you need actual weights to push you to your muscle's limits to break and rebuild muscle.
Seeing as that's the case, any way to gain muscle mass without a gym handy?
I'm assuming you got shit for supplies, right? How much money are you willing to invest in equipment? Got access to a chinup bar? Are you a student?
Do dips between dining room chairs. If you love pushups, prop your feet up and do pushups. Grab a backpack, load it with heavy books and do pushups. If you've got a chinup bar, do chins, if not, go to a local park and do chins off the jungle gym. Do 1 legged squat progression. Grab that same heavy ass backpack and run up some stairs.
Also, high reps builds muscle, as do low reps and medium reps. Mostly, you're going to want to eat a lot to gain weight. If you're busting your ass when you workout, most of those calories will turn into muscle. Personally, I'd save up money to buy some dumbbells.
Ok this might seem like a stupid question, but please humor me guys. So from side on, my arms are looking pretty decent, have a bit of size and what not. But say when I'm facing front on, with my arm in a bicep curl position, they kinda look thin.
So what I'm trying to ask is am I missing some muscle group? Is there a way to increase the *width?* of my arms?
Squat.
You think I'm joking.
Ok this might seem like a stupid question, but please humor me guys. So from side on, my arms are looking pretty decent, have a bit of size and what not. But say when I'm facing front on, with my arm in a bicep curl position, they kinda look thin.
So what I'm trying to ask is am I missing some muscle group? Is there a way to increase the *width?* of my arms?
it might also be genetics...
im outi
Roberth
Hey I'm a ectomorphes and shit is hell hard to gain weight. I gotta eat something like every 2 hrs and I was wondering what you guys reccomond for me to eat to bulk up. I'm 170 and 6'1" using creatine and I would like my end result to be 200. Currently I eat rice, pasta, potatoes, tysons freezer chicken strips, yogurt, eggs, honey bunches of oats cereal, bananas, and anything I can get my hands on during the day away from home. O and I drink 100+ oz of water a day.
Yesterday I ate
HoneyBunches of oats w/ whole milk for breakfest
2hrs later I snacked on 2 packaged roasted peanuts. (Yes not good)
2 hrs later I ate some Asian noodle dish with beef and vegs.
3 hrs later I ate a 6" Subway sandwich (Italian BMT for the win)
3 hrs later I ate some white rice, beans, and chicken.
when I got home apx. 2 hrs after my last meal I ate a banana and some yogurt.
and also, I use to weigh 190 of being a fat ass and lost 30 pounds. I was wondering if it would be good for me to fully avoid cardio days at the gym at the moment because my main objective is to gain weight and muscle?
Any suggestions?
fernando's nuts
03-26-2008, 12:58 PM
Hey I'm a ectomorphes and shit is hell hard to gain weight. I gotta eat something like every 2 hrs and I was wondering what you guys reccomond for me to eat to bulk up. I'm 170 and 6'1" using creatine and I would like my end result to be 200. Currently I eat rice, pasta, potatoes, tysons freezer chicken strips, yogurt, eggs, honey bunches of oats cereal, bananas, and anything I can get my hands on during the day away from home. O and I drink 100+ oz of water a day.
Yesterday I ate
HoneyBunches of oats w/ whole milk for breakfest
2hrs later I snacked on 2 packaged roasted peanuts. (Yes not good)
2 hrs later I ate some Asian noodle dish with beef and vegs.
3 hrs later I ate a 6" Subway sandwich (Italian BMT for the win)
3 hrs later I ate some white rice, beans, and chicken.
when I got home apx. 2 hrs after my last meal I ate a banana and some yogurt.
and also, I use to weigh 190 of being a fat ass and lost 30 pounds. I was wondering if it would be good for me to fully avoid cardio days at the gym at the moment because my main objective is to gain weight and muscle?
Any suggestions?
Light 15-20 min cardio session after lifting weights wont hinder/kill your gains, just make sure your calories stay above maintenance, if anything it will help you keep LBM (lean body mass) an help burn the excess fat.
Just cause one is bulking doesnt mean to cut out cardio completely.
Question for you SRK'ers:
What I'm doing now is 15 minutes of running in the morning
If you want to gain weight i wouldn't be doing 15 minutes of running a day, seems counter productive to me.
also high reps doesn't = toning, it's more for endurance.
Soldier Zero
03-26-2008, 08:17 PM
Squat.
You think I'm joking.
Alright, I need the science behind this one just to understand it.
Alright, I need the science behind this one just to understand it.
hes more than likely talking about how squats help produce something like more hormones and more hormones means it will help your whole body grow overall from doing squats...
ive read something along this line but im sure he can explain it better...
im outi
Roberth
Squats are the truth. I did 4 reps of 20 (90 lbs) today and I can truly see my body hurting tmr morning.
Alright, I need the science behind this one just to understand it.
http://forum.bodybuilding.com/showthread.php?t=6346431
JAMSMASTERP
03-27-2008, 11:34 AM
Anyone do tae bo? Is it effective?
ChunLi
03-27-2008, 11:43 AM
I've been reading numerous articles/blogs and they say a lot of times to bust through your plateau is to eat different calorie amounts different days. Like one day eat 1500 and the other day eat 1750..but as long as you eat the same amount in your week's total. You should be okay right?
So if I eat something high in calorie on Tuesday, I can make up for it by eating less on Wednesday? Anyone agree or???
Alright, I need the science behind this one just to understand it.
Endless sets of curls and kickbacks will get you a nice pump, but it won't do shit for permanent arm growth. Your body tries to maintain general proportions, and having grotesquely disproportional arms isn't what it wants. To get bigger arms, you want to get bigger overall. To get bigger overall, you squat.
Charles Poliquin has stated that to gain 1" in your arms, you should gain 10lbs of muscle mass. Alwyn Cosgrove supports this by asserting that hypertrophy is systemic (whole body) and not localized (arms).
Anyone do tae bo? Is it effective?
I wouldn't know, I have a penis.
I've been reading numerous articles/blogs and they say a lot of times to bust through your plateau is to eat different calorie amounts different days. Like one day eat 1500 and the other day eat 1750..but as long as you eat the same amount in your week's total. You should be okay right?
So if I eat something high in calorie on Tuesday, I can make up for it by eating less on Wednesday? Anyone agree or???
Are you talking about caloric cycling? Caloric cycling works decently well when it's within a 10%-20% range. However, your 2nd paragraph makes me think you're trying to make up for a cheat meal by skimping the next day. If you have a cheat meal, don't fret. It happens, just make sure you stay on target for the long term and you'll be fine. I'd say chalk up 10% of your meals in a week for cheat meals. If you eat 4 times a day, that's 2-3 meals a week of cheats. Don't go overboard and cram down 50 snickers and call it a cheat meal though.
ChunLi
03-27-2008, 12:48 PM
^^ I got a little excited about happy hour and had a few vodka/soda water that totaled approx 600 calories.
I've been trying to eat 200 calories less each day for the next 3 days to make up for it. So should I not be?
I wouldn't worry about it. Just make sure everything else is fine and you stay on point for the rest of the week and you'll be fine. 1 or 2 bumps in the road shouldn't hinder your progress.
Soldier Zero
03-28-2008, 10:10 AM
http://forum.bodybuilding.com/showthread.php?t=6346431
Good article sir. :tup:
Endless sets of curls and kickbacks will get you a nice pump, but it won't do shit for permanent arm growth. Your body tries to maintain general proportions, and having grotesquely disproportional arms isn't what it wants. To get bigger arms, you want to get bigger overall. To get bigger overall, you squat.
Charles Poliquin has stated that to gain 1" in your arms, you should gain 10lbs of muscle mass. Alwyn Cosgrove supports this by asserting that hypertrophy is systemic (whole body) and not localized (arms).
Yeah I know about the isolation exercises and the problems with concentrating on them, but the way you said squat for big arms was hard to understand the reasoning behind it.
denjin
03-29-2008, 12:59 AM
Today is CHEST DAY, YAY!!!
Today for the first time in like 2 years i'm going to try and bench my own body weight. Yeah, I suck. BUT TODAY WILL BE THE DAY. I'm sure I can one rep it, but i'm trying for 7x3.
How'd it go, man?
(Where's the support, people?)
This quote is from:
http://forum.bodybuilding.com/showthread.php?t=6346431
"If you?re desperate to add a couple of inches to your upper arms you?ll need to add 30 pounds or more over your body, unless your arms are way behind the rest of you. Don?t start thinking about 17? arms, or even 16? arms so long as your bodyweight is 130, 140, 150, 160, or even 170 pounds. Few people can get big arms without having a big body. You?re unlikely to be one of the exceptions."
The idea that your body will "try to balance" out is very interesting.
Anyone know anything about this?
HeaT?
MagusMadness?
LongSh0t
03-30-2008, 03:13 PM
Hey everyone, my toothpick arms are finally gone. I'm pretty happy with the growth I've gotten so far, but I want to keep going. This is my routine right now. If I could get some tips for improving it, I would really appreciate it.
Incline sit ups (actually, I'm not really seeing improvement in the ab dept. but now that I think about it, the intensity have been pretty low lately. I should increase the incline...)
Standing Bicep Curls (dumbbell) (I do these one arm at a time. Does that matter?)
Lying Tricep extensions
Deltoid Raises
Standing Rows (Barbell)
Shrugs
Pectoral Flys (machine)
Dead Lifts
My goal is upper body growth with back strength as well.
Soldier Zero
03-30-2008, 04:55 PM
Hey everyone, my toothpick arms are finally gone. I'm pretty happy with the growth I've gotten so far, but I want to keep going. This is my routine right now. If I could get some tips for improving it, I would really appreciate it.
Incline sit ups (actually, I'm not really seeing improvement in the ab dept. but now that I think about it, the intensity have been pretty low lately. I should increase the incline...)
Standing Bicep Curls (dumbbell) (I do these one arm at a time. Does that matter?)
Lying Tricep extensions
Deltoid Raises
Standing Rows (Barbell)
Shrugs
Pectoral Flys (machine)
Dead Lifts
My goal is upper body growth with back strength as well.
Do bench press, squats, push press, chin/pull ups (if you can't, substitute lat pulldown machine). Change incline sit ups to swiss/exercise ball and use a plate if it's too easy. I just mentioned those off the top of my head so there might be more advice to be suggested by others.
denjin
03-30-2008, 05:51 PM
I nkow you don't want to read all the old stuff. Here's some things that shine.
By Schuler and Cosgrove
Let’s say you have a lot of time and energy on your hands and decide to lift weights for an hour at a time three days a week (MWF) and run an hour on TuThuSat. Yo’ud think you would get the best of all worlds: bigger muscles, more str, less fat, improved performance.
But you’d be wrong. Chances are, your body would incr its str and endurance, but muscle size would be compromised by what researchers call the “interference effect.” That is, doing 2 opposing types of exercise (called “concurrent training”) will interfere with each other, and your body will choose one or the other. In this case, your body will choose endurance over muscle growth, and str and pwr may suffer as well.
There is a way to get around this, and that’s by combining an hour of str training with an hour of endurance work in the same session. So instead of lifting and running six hours a week, spread over six training, session, you do two-hour sessions three times a week.
(commentary on how those results are derived from very scientific studies)
Meanwhile, lots of ppl enjoy working out six days a week, mixing endurance and str exercise. But what’s the point if you know the strat is self-defeating?
You can probably do both successfully if you limit the intensity of onen or the other. That is, if you’re serious about training for a 10K or half-marathon, use the weight workouts for muscle maintenance rather than trying to get bigger and stronger. And if your main goal is str and size, do shorter and easier endurance workouts to maintain your capacity.
quoted from magnus
"Yes abs should be trained like other muscles...not everyday, and not with 30 or 50 or 100 rep sets...
You also have to remember that abs are core muscles and get worked during heavy compound lifts as well....so they don't need a ton of direct work either...
Obliques get worked through various twisting motions....you can try adding twists to different freeweight or cable movements...example...you're doing one arm cable rows and you let it stretch you out at the bottom and at the top of the movement you pull past the normal stopping point, twisting your upper body back...If you have a set up for hyper extensions, then you can use that and turn to one side with a weight in one hand and lower yourself to the side to then raise urself back to the starting position.
I don't have a workout for abs...abs should take like 10 minutes tops post workout so I just do any random 2 exercises or so that I feel tax them the most. I'll list a few of my favorites:
Weighted crunches. (not the machines..I think they kinda suck) Take a dumbell in your hands, lie down flat and hold the weight directly overhead...now crunch straight up as if trying to touch the ceiling with the weight
Leg Lifts..Some gyms have set-ups for this exercise..if you don't have one...lie down flat and have a partner throw ur legs to the ground after successfully raising them over you...and don't let your feet touch the ground.
Reverse Crunch. Lying flat on the ground...do one leg lift and hold ur legs perpendicular to the ground...now use ur legs as you did earlier with the weight in your hand and try to touch the ceiling with ur feet....ur but and lower back should come off the ground slightly.
Ball Tosses...Sit on a swiss ball and have a partner throw a medicine ball over your head so that you have to lay back in order to catch it....as you sit up with the medicine ball in hand, try to keep ur arms almost completely straight and then throw the ball back to your partner.
Bicycles. Lying on your back with hands behind your head, lift your now straightened legs off the ground slightly...now crunch and twist to the right, pulling ur right knee up to ur chest...almost as if trying to touch your right knee and your left elbow. Repeat this, twisting to the left...now do this in a continuous fashion, and your legs will resemble someone peddling a bicycle...
Those are a few, I hope this helps...Also with lean people who still don't have great abs...they may need to put a little mass on them...a friend of mine is the same way...Heavy compound lifts and weighted ab exercises will do it over time...but not when your dieting like hell."
thanks for the help.
MagnusMadness
Senior Citizen
--------------------------------------------------------------------------------
Quote:
MagnusMadness:
Is there a reason for the order of the sets of day 1, day 2, day 3?
aka, why not do military press as a starter?
++endquote++
yes, there is a reason....Everyday starts with either a quad or hip dominant leg movement....and from there we start with either a push or pull on a horizontal or vertical plane...each day we will train the different types of movements in a different order (still in an organized fashion) to provide somewhat a different kind of stimulus or to train all the movements in a non fatigued state....example...one day we start with bench press....then later we will do military presses, well when we get to military presses the shoulders may be somewhat worked/fatigued as well as the triceps and chest...another day we do military pressing earlier in the workout so as to get to it fresh..and we will bench slightly fatigued. Still with me??
Quote:
How often to switch rep schemes? On a per body part set, is it too often to switch it every time I cycle back to the body part?
On a full body set, is it too often to switch it per week?
I am trying to eat about every 2-3 hours nowadays. I think that's great for my metabolism.
1. Is that a good frequency?
2. How MUCH should I be consuming? Seeing as how I'll probably never measure food out into grams, how full should I feel?
++endquote++
You can periodize almost in a crazy frequent manner or just weekly, or monthly...however, weekly is popular...
If you are on a body part split then by all means change rep schemes every time you hit it...Just plan ahead as to how you are going to do it...and pick only 3 or so rep schemes to cycle through. Maybe every 3 cycles or so, change up the form of periodization or change exercises.
With full body routines you can do several things...you can change it weekly, or every day if you want to...which is pretty fun sometimes....Example...Full body routines 3x a week. Day1: 3x10, Day2: 5x5, Day3: 2x15
Yes, eating every 2-3 hours is awesome....not only will your metabolism be very healthy, but your body will remain in an anabolic (growth) state non-stop....just be sure to be eating from the time you wake to when you go to bed.
Your second question should always be answered in calories...and that can only be answered by yourself. The calories you are trying to take in on a daily basis should be divivded up evenly among the 5-6 meals a day you are consuming. If I'm shooting for 5000 cals a day, then each meal needs to be 1000 cals, feel me?? Breakfast is going to be rough if I'm eating eggs and oatmeal....cuz I'm going to have to down a cup of oatmeal (that's alot) and like 6+ eggs, maybe some bread, and 2 glasses of milk...I will be shitting in 2 hours easy...but for one of my lunches I might down a couple peanut butter and jelly sandwiches, put peanut butter on both sides of the bread and drink a huge glass of milk and that's almost a thousand calories and I got room to spare....got it??
__________________
quoted from magnus
"Yes abs should be trained like other muscles...not everyday, and not with 30 or 50 or 100 rep sets...
You also have to remember that abs are core muscles and get worked during heavy compound lifts as well....so they don't need a ton of direct work either...
Obliques get worked through various twisting motions....you can try adding twists to different freeweight or cable movements...example...you're doing one arm cable rows and you let it stretch you out at the bottom and at the top of the movement you pull past the normal stopping point, twisting your upper body back...If you have a set up for hyper extensions, then you can use that and turn to one side with a weight in one hand and lower yourself to the side to then raise urself back to the starting position.
I don't have a workout for abs...abs should take like 10 minutes tops post workout so I just do any random 2 exercises or so that I feel tax them the most. I'll list a few of my favorites:
Weighted crunches. (not the machines..I think they kinda suck) Take a dumbell in your hands, lie down flat and hold the weight directly overhead...now crunch straight up as if trying to touch the ceiling with the weight
Leg Lifts..Some gyms have set-ups for this exercise..if you don't have one...lie down flat and have a partner throw ur legs to the ground after successfully raising them over you...and don't let your feet touch the ground.
Reverse Crunch. Lying flat on the ground...do one leg lift and hold ur legs perpendicular to the ground...now use ur legs as you did earlier with the weight in your hand and try to touch the ceiling with ur feet....ur but and lower back should come off the ground slightly.
Ball Tosses...Sit on a swiss ball and have a partner throw a medicine ball over your head so that you have to lay back in order to catch it....as you sit up with the medicine ball in hand, try to keep ur arms almost completely straight and then throw the ball back to your partner.
Bicycles. Lying on your back with hands behind your head, lift your now straightened legs off the ground slightly...now crunch and twist to the right, pulling ur right knee up to ur chest...almost as if trying to touch your right knee and your left elbow. Repeat this, twisting to the left...now do this in a continuous fashion, and your legs will resemble someone peddling a bicycle...
Those are a few, I hope this helps...Also with lean people who still don't have great abs...they may need to put a little mass on them...a friend of mine is the same way...Heavy compound lifts and weighted ab exercises will do it over time...but not when your dieting like hell."
thanks for the help.
LongSh0t
03-30-2008, 10:37 PM
Do bench press, squats, push press, chin/pull ups (if you can't, substitute lat pulldown machine). Change incline sit ups to swiss/exercise ball and use a plate if it's too easy. I just mentioned those off the top of my head so there might be more advice to be suggested by others.
I hate to sound like a pest, but "why?" I'm guessing the presses are eliminate the pectoral machine work, but what are the squats and pull ups for?
snip
Thanks for the tips, esp. the diet ones. I love your sig. :tup:
Soldier Zero
03-31-2008, 12:12 PM
I hate to sound like a pest, but "why?" I'm guessing the presses are eliminate the pectoral machine work, but what are the squats and pull ups for?
The presses will work your delts, triceps, and chest. Pull/chin ups will get your biceps and lats. Squats because of the article Toxy linked and what erco said; read them if you want more upper body growth.
tech master
03-31-2008, 12:32 PM
why WOULDN'T you want to work out your legs anyway?
What up guys. I haven't posted in this thread in a while, but I will give yall the heads up on my progress. I started early January (after my back felt better), weighed 155, and was maxing 195 on bench. As of today, I'm up to 165 pounds and maxed out at 260 (first time I have maxed since I started back in January). Plus, being in the gym has made my back feel 10 times better. Btw, good shit longshot....keep it up!
How'd it go, man?
(Where's the support, people?)
This quote is from:
http://forum.bodybuilding.com/showthread.php?t=6346431
"If you?re desperate to add a couple of inches to your upper arms you?ll need to add 30 pounds or more over your body, unless your arms are way behind the rest of you. Don?t start thinking about 17? arms, or even 16? arms so long as your bodyweight is 130, 140, 150, 160, or even 170 pounds. Few people can get big arms without having a big body. You?re unlikely to be one of the exceptions."
The idea that your body will "try to balance" out is very interesting.
Anyone know anything about this?
HeaT?
MagusMadness?
first of all 16 inch arms are hella easy if you weigh 170...
and i dont know if this...topic...is trying to say that the body will try to balance itself out more than you should balance it out to obtain maxium muscle growth...
i think the theory that is being thrown around is ya you can get big doing certain things and your biceps for instance would probably grow if you just did bicep exercises but it will reach a stopping point...
to prevent this you should concentrate on increasing the overall strength of your body because if you increase the overall strength of your body you can lift more for any particular exercise...
so its like saying ya right now i max out dumbbell curls at 30lbs...but lets say you concentrate on overall body strength, you body will grow more than it will just from concentrating on bicep curls and you will havemore muscle and more strength to lift more so now essentially you could be doing 40lbs dumbbell curls = bigger biceps...
nawmean??? i dont know how accurate this is or if it has been scientifically proven, but i tend to agree...
also im am almost certain that there has research been done on squats increasing some sort of hormones in your body that allow for more muscular growth and strength overall and not just in your legs, so essentially could increase chest strength or whatever from squatting because of the release of hormones...
im outi
Roberth
What up guys. I haven't posted in this thread in a while, but I will give yall the heads up on my progress. I started early January (after my back felt better), weighed 155, and was maxing 195 on bench. As of today, I'm up to 165 pounds and maxed out at 260 (first time I have maxed since I started back in January). Plus, being in the gym has made my back feel 10 times better. Btw, good shit longshot....keep it up!
good stuff!
majeh
03-31-2008, 03:06 PM
anybody know really good flexibility exercises and workouts? im not talking about bending over and touching your toes either.
anybody know really good flexibility exercises and workouts? im not talking about bending over and touching your toes either.
YOGA...that shit is hardcore man...especially "power" yoga...thats not shit is no joke...
im outi
Roberth
tech master
03-31-2008, 03:37 PM
whens the best time to have a post work out meal? about 20 mins after the WO i take my creatine with 2 servings of protein. should i eat right after? or wait a lil bit then eat? and if so, how long?
after my creatine and protein, i usually take a shower, get ready, and eat which is probably about a 30-45 minute gap.
CrouchingTiger
03-31-2008, 03:43 PM
I haven't worked out since shortly after I started this thread heh. I've lost whatever I had gained and have popped in here from time to time with the intention of getting back on a routine.
I've started the crossfit routine. Well, what I can manage with my very limited equipment. Any of you do that?
whens the best time to have a post work out meal? about 20 mins after the WO i take my creatine with 2 servings of protein. should i eat right after? or wait a lil bit then eat? and if so, how long?
after my creatine and protein, i usually take a shower, get ready, and eat which is probably about a 30-45 minute gap.
last i heard it is best to intake food no longer than 45 min after you work out...
im outi
Roberth
I haven't worked out since shortly after I started this thread heh. I've lost whatever I had gained and have popped in here from time to time with the intention of getting back on a routine.
I've started the crossfit routine. Well, what I can manage with my very limited equipment. Any of you do that?
Can you deadlift 405? Can you clean 1.5x bodyweight? Can you Do 15 full rep (none of this quarter rep shit) pullups? Can you squat 315? If you say no to any of these, CrossFit is not for you. CrossFit assumes a medium strength base and is focused on not being focused. I'm not a huge fan of endless GPP, which is what CrossFit is, but it's definitely useful for certain professions (armed forces, firefighters, police, etc.).
What up guys. I haven't posted in this thread in a while, but I will give yall the heads up on my progress. I started early January (after my back felt better), weighed 155, and was maxing 195 on bench. As of today, I'm up to 165 pounds and maxed out at 260 (first time I have maxed since I started back in January). Plus, being in the gym has made my back feel 10 times better. Btw, good shit longshot....keep it up!
How much do you squat?
Biggzy
03-31-2008, 05:13 PM
whens the best time to have a post work out meal? about 20 mins after the WO i take my creatine with 2 servings of protein. should i eat right after? or wait a lil bit then eat? and if so, how long?
after my creatine and protein, i usually take a shower, get ready, and eat which is probably about a 30-45 minute gap.
Thats what I usually do. Theres a window of about 45 mins where you need to get all your protein, carbs, etc.
I started a new diet today, its not been as bad as I thought but it'll be tough to keep up with on the weekends.
This is what I ate/will be eating today:
8am - 6 egg whites, 1 slice wheat bread
9:30am - 1 scoop whey
10am - workout
12pm - 2 scoops whey
1pm - 8oz turkey, 2 slices wheat bread
4pm - 1 tablespoon peanut butter (supposed to have tuna and random veggie but got lazy)
6pm - 8 meatballs, egg noodles, green beans, asparagus.
9pm - A shitload of cottage cheese w/ pineapples
11pm - 2 scoops casein protein
Also started some Animal M-Stak and Animal Pak. The Stak made me dizzy at the gym for the first 30 mins, but then was ok. We'll see how it is tomorrow.
How's the Animal Pak induced neon yellow pee?
Biggzy
03-31-2008, 05:28 PM
How's the Animal Pak induced neon yellow pee?
Mine hasn't been yellow yet actually, but then again I drink alot of water throughout the day. Probably a glass every hour.
LongSh0t
03-31-2008, 06:18 PM
The presses will work your delts, triceps, and chest. Pull/chin ups will get your biceps and lats. Squats because of the article Toxy linked and what erco said; read them if you want more upper body growth.
Another question, am I adding these, or using them as replacements for my current exercises (i.e. no more curls and skull crushers, just presses and pull ups)?
What up guys. I haven't posted in this thread in a while, but I will give yall the heads up on my progress. I started early January (after my back felt better), weighed 155, and was maxing 195 on bench. As of today, I'm up to 165 pounds and maxed out at 260 (first time I have maxed since I started back in January). Plus, being in the gym has made my back feel 10 times better. Btw, good shit longshot....keep it up!
Back at you. Nice lifting. I hope I get that good some day.
whens the best time to have a post work out meal? about 20 mins after the WO i take my creatine with 2 servings of protein. should i eat right after? or wait a lil bit then eat? and if so, how long?
after my creatine and protein, i usually take a shower, get ready, and eat which is probably about a 30-45 minute gap.
The back of my protein shake says that maximum protein absorption occurs about 20 min. after exercise. And then pretty much drops off to worthless 45 min. after a workout.
LongSh0t
03-31-2008, 06:22 PM
Just curious,
Could I mod my skull crushers to work my back/shoulders and still get the same results in my triceps? I would start with my arms bent, move the barbell to behind my head, return to starting position, straighten arms, return to starting position, repeat.
Or would that not be a good idea?
Biggzy
03-31-2008, 06:22 PM
Another question, am I adding these, or using them as replacements for my current exercises (i.e. no more curls and skull crushers, just presses and pull ups)?
Back at you. Nice lifting. I hope I get that good some day.
The back of my protein shake says that maximum protein absorption occurs about 20 min. after exercise. And then pretty much drops off to worthless 45 min. after a workout.
Whats your workout routine like right now? Do you do those exercises you mentioned earlier, everyday? What part of FL do you live in? What gym do you go to?
Edit: I guess you could do that, but I think that would be similar to Rib extensions which works your upper chest, I don't see that doing your shoulders or back, but I could be wrong.
LongSh0t
03-31-2008, 06:25 PM
Whats your workout routine like right now? Do you do those exercises you mentioned earlier, everyday?
I do the routine that I posted 3 times per week. Standard 3 sets, 8-12 reps of each.
ANOTHER question, how much protein can the body absorb in one sitting? Can I drink my protein shake (2 whey scoops) with a chicken sandwich?
Biggzy
03-31-2008, 06:31 PM
I do the routine that I posted 3 times per week. Standard 3 sets, 8-12 reps of each.
ANOTHER question, how much protein can the body absorb in one sitting? Can I drink my protein shake (2 whey scoops) with a chicken sandwich?
Hmmm, I see.
I guess it really depends on what your goal is. But I would switch to a split routine or a Push/Pull/Legs routine.
My split right now is 2 on, 1 off. For example
Monday - Chest/Triceps
Tuesday - Legs
Wednesday - Off
Thursday - Back/Biceps
Friday - Shoulders/Traps
Saturday - Off
Sunday - Chest/Tri
Monday - Legs
Tuesday - Off
and so forth.
Soldier Zero
03-31-2008, 07:33 PM
Another question, am I adding these, or using them as replacements for my current exercises (i.e. no more curls and skull crushers, just presses and pull ups)?
Well I don't do any bicep and tricep work and my arms are fine. You could do it as accessory work (Magnus mentioned this when he wrote all those programs), but that's more time in the gym.
Could I mod my skull crushers to work my back/shoulders and still get the same results in my triceps? I would start with my arms bent, move the barbell to behind my head, return to starting position, straighten arms, return to starting position, repeat.
Or would that not be a good idea?
Pullover/skull crusher combo? If it works, why not.
You really shouldn't deadlift more than 5 reps.
Also, you should concentrate on the big compounds lifts. Squats, Deadlifts, Bench Press, Standing Overhead, Chins/Pullups, and Rows. I rarely do direct tricep work, and curl maybe every other week for injury prevention purposes. Granted, my goals are a bit different, but my arms are a decent size considering my build.
You really shouldn't deadlift more than 5 reps.
why not???
also, you consider this...
"Can you deadlift 405? Can you clean 1.5x bodyweight? Can you Do 15 full rep (none of this quarter rep shit) pullups? Can you squat 315?"
"medium strength"??? come on now...like the deadlift isnt even taking into consideration how much he weighs neither is the squat...
im outi
Roberth
what are some of the most rediculous things you seen people do in the gym???
-incline dumbbell fly with 90lb dumbbells (this dude was crazy ripped)
-superset 315lbs deadlift (5 reps) with 315lbs bench (5 reps) for 3 sets (this hawaiian dude at my gym is nuts)
-pull ups with 3, 45lbs plates on a dip belt, 6 reps (from the hawaiian dude again)
-dips with 4, 45lbs plates...
but that superset had to be the craziest thing i have ever saw...wtf...and actually the pullups, thats pretty fucking rediculous...
im outi
Roberth
Biggzy
04-01-2008, 06:43 AM
what are some of the most rediculous things you seen people do in the gym???
-incline dumbbell fly with 90lb dumbbells (this dude was crazy ripped)
-superset 315lbs deadlift (5 reps) with 315lbs bench (5 reps) for 3 sets (this hawaiian dude at my gym is nuts)
-pull ups with 3, 45lbs plates on a dip belt, 6 reps (from the hawaiian dude again)
-dips with 4, 45lbs plates...
but that superset had to be the craziest thing i have ever saw...wtf...and actually the pullups, thats pretty fucking rediculous...
im outi
Roberth
I'm gonna change the questions context. The most ridiculous things I've seen at the gym.
-This one old guy, probably in his 50's, always hitting on every girl there, its pretty sad. He's got a pretty big upper body and these fuckin' toothpick legs, I laugh every time I walk by him. He's always trying to do 4 plates on the military press smith machine, and he's ALWAYS giving tips to other people. When the fuck did Mr. Olympia start going to my gym? He actually gave me "tips" yesterday on incline bench. What a ***.
-Gay dudes at the gym who are ridiculously flamboyant. I have no problem with gay dudes, but fuck don't come to the gym in little shorts then do some exercise where your balls are flapping about.
-This one woman who's pretty hot but yells for every damn rep she does. Annoying as hell.
-Biggest pet peeve, are the fuckin' assholes who don't rerack their weights and then walk off and check themselves out in the mirror.
-Second biggest pet peeve, the complete faggots who, when you say "how many more sets do you have?", don't even respond. What do you think you're too big and cool to talk to a regular non-Herculean guy like myself?
Wow I feel better
denjin
04-01-2008, 07:51 AM
"TEAM REASONABLE HUMAN BEINGS"
Heh. Good shit.
first of all 16 inch arms are hella easy if you weigh 170...
Hm. How big IS 16 inches? Shit...170 isn't even that heavy. I think a lot of guys on the boards just felt a wave of crap hit them.
i dont know how accurate this is or if it has been scientifically proven, but i tend to agree...
Okay.
YOGA...that shit is hardcore man...especially "power" yoga...thats not shit is no joke...
im outi
Roberth
What's power yoga?
last i heard it is best to intake food no longer than 45 min after you work out...
im outi
Roberth
I was always told the same thing.
Though, the most accurate way to describe the advice I got was "IMMEDIATELY" after working out.
Also, I've been told you want to eat a "certain amount of time" BEFORE working out. ("Perfect" working out requires you to rework your life.)
9:30am - 1 scoop whey
12pm - 2 scoops whey
11pm - 2 scoops casein protein
WHOA. Does everyone do this?
What do you think you're too big and cool to talk to a regular non-Herculean guy like myself?
I have a thing against gyms. I feel you, man.
CrouchingTiger
04-01-2008, 08:53 AM
Can you deadlift 405? Can you clean 1.5x bodyweight? Can you Do 15 full rep (none of this quarter rep shit) pullups? Can you squat 315? If you say no to any of these, CrossFit is not for you. CrossFit assumes a medium strength base and is focused on not being focused. I'm not a huge fan of endless GPP, which is what CrossFit is, but it's definitely useful for certain professions (armed forces, firefighters, police, etc.).
How much do you squat?
Deadlift 405 hell no
Clean 1.5 bw hell no
15 full pull ups, yes. chin ups, pull ups, or even wide grip pull ups. yes
squat 315 hell no
I'm 5'10" and weigh 138 at the moment, and I was up to 145 when I was working out. I stopped working out a couple years ago, and I have done next to nothing sense then so I've lost basically all of it. I'm not even physically active most days. I sit at school, I come home and sit at home and watch TV/movies/computer. I live the life of a fat slob, without actually being a fat slob heh.
My goal is still the same as it always was, to get to about 165ish. I don't have access to a gym at the moment like I used to, which is why I'm trying this Crossfit thing. I don't have access to all of that either, but it uses a lot of cardio and bodyweight excercises that I can do, and gives substitutions and scaleable excercises for the ones I can't. Like when it says to do 20 muscle-ups, you can replace it with 20 pull-ups and 20 dips (or something like that). I can pull-up and dip fine, but I don't think I could do a single muscle-up (never tried).
I can see that it does assume a certain level of strength/fitness to just jump right into the Crossfit routine full force, but as they explain, anybody can work their way into it even as a beginner. Since my goal isn't to get very large, and to gain 30 pounds, I figured the Crossfit workouts would be a good/healthy way to gain some lean muscle. As long as I can get back on a good diet as well... =\
Biggzy
04-01-2008, 09:17 AM
Denjin: I think alot of people that are trying to gain mass probably have a similar diet. I just started it yesterday. I used to only do one shake a day post workout, but I'm trying to get a little bigger now so we'll see how it goes.
I've done alot of research and reading on the topic for the past few years and basically you need anywhere from 1.5g-2.5g of protein per pound of body weight. Right now I'm weighing about 195lbs, so I'm shooting for around 350g of protein a day and to get all that from food is difficult. So I have about 3 shakes a day. However, the majority of your protein should come from food.
On another note: I'm on my second day of Animal M-Stak and Animal Pak and holy shit I had great pumps at the gym this morning and felt much stronger. After the 3 weeks of the Stak I'll give a full review on it, but so far its :tup:
Soldier Zero
04-01-2008, 09:50 AM
I didn't know so many guys check themselves out in the mirrors until yesterday. One of the CSCS staff members wrote it on his short bio. Ridiculous how many guys check their abs out.
Also, agreed with when people don't rerack weights or even worse is when they put them on the wrong spot.
It's bad when guys grab dumbbells and start curling on the spot. My god how many times I have to walk around you idiots to grab something.
This also brings me to an incident yesterday. So I'm doing chin ups on the squat rack and this guy was power cleaning in between sets. He finished but left the weights as is so another guy comes and I think only takes off the 10 lb. plates leaving only 45 on each side. So he says "Hey can you lift that post up while I bring the weight up for squats?" and I say ok to be nice. Unaware to me is that there isn't a collar on the other side. I bring the post up and think he has it (but doesn't) and a 45 drops from the other side causing my side to land between my wrist and forearm.
A light bruise, but man it could have been so much worse.
why not???
also, you consider this...
"Can you deadlift 405? Can you clean 1.5x bodyweight? Can you Do 15 full rep (none of this quarter rep shit) pullups? Can you squat 315?"
"medium strength"??? come on now...like the deadlift isnt even taking into consideration how much he weighs neither is the squat...
im outi
Roberth
Yeah, that's medium. I can do all of that @ 170 and I don't consider myself strong at all. Here's a sample Crossfit Workout:
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
64 Handstand push-ups and L Pull-ups. That would take me well over an hour to do, and I can standing overhead press my bodyweight.
Deadlift 405 hell no
Clean 1.5 bw hell no
15 full pull ups, yes. chin ups, pull ups, or even wide grip pull ups. yes
squat 315 hell no
I'm 5'10" and weigh 138 at the moment, and I was up to 145 when I was working out. I stopped working out a couple years ago, and I have done next to nothing sense then so I've lost basically all of it. I'm not even physically active most days. I sit at school, I come home and sit at home and watch TV/movies/computer. I live the life of a fat slob, without actually being a fat slob heh.
My goal is still the same as it always was, to get to about 165ish. I don't have access to a gym at the moment like I used to, which is why I'm trying this Crossfit thing. I don't have access to all of that either, but it uses a lot of cardio and bodyweight excercises that I can do, and gives substitutions and scaleable excercises for the ones I can't. Like when it says to do 20 muscle-ups, you can replace it with 20 pull-ups and 20 dips (or something like that). I can pull-up and dip fine, but I don't think I could do a single muscle-up (never tried).
I can see that it does assume a certain level of strength/fitness to just jump right into the Crossfit routine full force, but as they explain, anybody can work their way into it even as a beginner. Since my goal isn't to get very large, and to gain 30 pounds, I figured the Crossfit workouts would be a good/healthy way to gain some lean muscle. As long as I can get back on a good diet as well... =\
The problem with it is that jumping in and doing CrossFit won't prepare you for it as fast as if you had just periodized your training. If you did pure strength training for 3 months, then pure aerobic/anaerobic energy system training for 3 months, you'd be much better prepared for the directionless GPP of CrossFit.
I'd also like to point out that a lot of the crossfit exercises require very expensive gear. Kettlebells and bumper plates are pricey as hell. Omitting the exercises that use these (Cleans, snatches, swings) would seriously sabotage your development. Along those lines, a lot of the exercises are technical in nature (oly lifts, muscle ups) and require lots of practice to achieve decent form.
CrouchingTiger
04-01-2008, 10:10 AM
The problem with it is that jumping in and doing CrossFit won't prepare you for it as fast as if you had just periodized your training. If you did pure strength training for 3 months, then pure aerobic/anaerobic energy system training for 3 months, you'd be much better prepared for the directionless GPP of CrossFit.
That makes sense. What does GPP stand for?
General Physical Preparedness
Yeah, that's medium. I can do all of that @ 170 and I don't consider myself strong at all. Here's a sample Crossfit Workout:
bullshit, your idea of what strength is is skewed...no one would consider that "medium" strength if you were at 170...they would say that you are strong...
that shit takes years of training to do...
and power yoga is a type of yoga that focuses on strength more so than flexibility (although it does flexibility as well) and also focuses less on meditation...oh, also it doesnt focus on moving from position to position like flow wise, its quite random what positions are chosen next and they sometimes differ to emphasis the strength aspect of it...
im outi
Roberth
bullshit, your idea of what strength is is skewed...no one would consider that "medium" strength if you were at 170...they would say that you are strong...
that shit takes years of training to do...
and power yoga is a type of yoga that focuses on strength more so than flexibility (although it does flexibility as well) and also focuses less on meditation...oh, also it doesnt focus on moving from position to position like flow wise, its quite random what positions are chosen next and they sometimes differ to emphasis the strength aspect of it...
im outi
Roberth
Mark Rippetoe says I'm in between Intermediate and Advanced...
http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf
Mark Rippetoe says I'm in between Intermediate and Advanced...
http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf
are these 1 rep max lifts??? or???
also why not deadlift more than 5 reps???
im outi
Roberth
wow I never considered myself to be a little past intermediate...
I thought I would be somewhere between novice and intermediate...
I need to work on my press though...
and what kind of squat?
I think it misses a vital piece of information though... height...
at least in terms of getting an overall idea of potential...
are these 1 rep max lifts??? or???
also why not deadlift more than 5 reps???
im outi
Roberth
Form breaks down with fatigue. If there's any exercise where bad form causes serious injury, it's the deadlift.
EDIT:
These are 1 rep maxes.
wow I never considered myself to be a little past intermediate...
I thought I would be somewhere between novice and intermediate...
I need to work on my press though...
and what kind of squat?
I think it misses a vital piece of information though... height...
at least in terms of getting an overall idea of potential...
Back squat, comp legal depth. Adding in height as a variable would make that table a whole lot larger and more complex. These are rough guidelines.
The intermediate level
indicates some degree of specialization in the exercises and a high level of
performance at the recreational level. The term"advanced" refers to an individual
with multi-year training experience with definite goals in the higher levels of
competitive athletics.
a "high level of performance" regarding strength, which is intermediate imo is not "medium strength" and neither is advanced if you reached which apparently you have...
and whats weird is, if these are 1 rep maxes...on one of the weight groups he says you have to go up 100lbs to go to from intermdiate to advanced...thats insane if you are maxing 270 and the next max is 370...adding 100lbs to your current max is like mind blowing...
im outi
Roberth
The intermediate level
indicates some degree of specialization in the exercises and a high level of
performance at the recreational level. The term"advanced" refers to an individual
with multi-year training experience with definite goals in the higher levels of
competitive athletics.
a "high level of performance" regarding strength, which is intermediate imo is not "medium strength" and neither is advanced if you reached which apparently you have...
and whats weird is, if these are 1 rep maxes...on one of the weight groups he says you have to go up 100lbs to go to from intermdiate to advanced...thats insane if you are maxing 270 and the next max is 370...adding 100lbs to your current max is like mind blowing...
im outi
Roberth
I dunno, I think the term "Intermediate" is synonymous with "Medium."
Adding 100lbs to your 1rm in 1-2 years is not mind blowing, especially if you're just beginning.
CrouchingTiger
04-01-2008, 11:21 AM
I don't really see why the amount of weight matters. If I'm at my ideal size/shape/look/health level, I couldn't care less if I'm benching 300 pounds or 30 pounds.
Obviously if you're training for strength it matters. =p
I don't really see why the amount of weight matters. If I'm at my ideal size/shape/look/health level, I couldn't care less if I'm benching 300 pounds or 30 pounds.
Obviously if you're training for strength it matters. =p
Different strokes for different folks, Willis. Clear progression and goals > amorphous size and shape goals. But, I really shouldn't have to tell you that what with the consistency you've had over the life of this thread! =p
I dunno, I think the term "Intermediate" is synonymous with "Medium."
Adding 100lbs to your 1rm in 1-2 years is not mind blowing, especially if you're just beginning.
well i think most people would think intermediate is medium, but his definition of intermediate is definately not medium...at least the way im reading it...
well its not beginning on his chart its from intermediate to advanced...thats mind blowing...and from advanced to elite is another 100lbs...crazy shit...
im outi
Roberth
well i think most people would think intermediate is medium, but his definition of intermediate is definately not medium...at least the way im reading it...
well its not beginning on his chart its from intermediate to advanced...thats mind blowing...and from advanced to elite is another 100lbs...crazy shit...
im outi
Roberth
Your sense of scale is totally warped. Intermediate is a "high level of performance at the recreational level." This is strong to the average gym rat, which in the scheme of things is nothing. I may deadlift and squat near advanced, which puts me near the top of the heap at my gym, but if I went to a lifting comp, I'd be below average for my weight class. Take a look at a guy like Lamar Gant, weighed in at 132lbs and pulled 661 RAW. Of course there's going to be grades of difference between him and I, but do you really need to jam in 10 more levels? "Elite" is elite for a reason, not many of us (if any) will achieve it in our lifetimes.
Your sense of scale is totally warped. Intermediate is a "high level of performance at the recreational level." This is strong to the average gym rat, which in the scheme of things is nothing. I may deadlift and squat near advanced, which puts me near the top of the heap at my gym, but if I went to a lifting comp, I'd be below average for my weight class. Take a look at a guy like Lamar Gant, weighed in at 132lbs and pulled 661 RAW. Of course there's going to be grades of difference between him and I, but do you really need to jam in 10 more levels? "Elite" is elite for a reason, not many of us (if any) will achieve it in our lifetimes.
no yours is totally warped...we are talking about strength in general average dude scale of things and you are talking about training to lift for competition...
when people generally talk about strength they talk about it at a non competative level...when you are talking about strength at a competative level of course 315 squat and 405 dead is like maybe average...
im outi
Roberth
The_Gunslinger
04-01-2008, 12:14 PM
If I am trying to lose weight what is my best course?
Biggzy
04-01-2008, 12:16 PM
If I am trying to lose weight what is my best course?
Uhh exercise
The_Gunslinger
04-01-2008, 12:34 PM
haha no shit. Specifics, man. Should I lift more, should I run more all that jive
Biggzy
04-01-2008, 12:49 PM
haha no shit. Specifics, man. Should I lift more, should I run more all that jive
Do you just wanna lose weight as in fat? Do you wanna get tone? Do you wanna put on some muscle?
Gimme some input on your height, weight. Are you overweight? What areas of your body would you like to improve? Whats your overall goal?
no yours is totally warped...we are talking about strength in general average dude scale of things and you are talking about training to lift for competition...
when people generally talk about strength they talk about it at a non competative level...when you are talking about strength at a competative level of course 315 squat and 405 dead is like maybe average...
im outi
Roberth
It's actually well below average in competitive powerlifting, which was kinda my point. Look, I'm looking at it from a very wide perspective. Between the completely untrained skinny-fat pencil neck to the elite powerlifters, a 405 deadlift and 315 squat falls pretty neatly in the middle. Given a good diet and mediocre genetics, these numbers are attainable by most anyone > 150lbs in 2-3 years of consistent training. That's hardly what most would consider hardcore. Getting from these strength levels to the next level is where things get difficult, and very few progress beyond it.
If you want to limit your scope, where the very extreme top-end is that recreational lifter who lifts maybe 3x a week, then be my guest. I'm just saying, you're not accounting for a whole world of athletes (both strength athletes and conventional athletes) who would consider that individual weak.
CrouchingTiger
04-01-2008, 01:10 PM
Different strokes for different folks, Willis. Clear progression and goals > amorphous size and shape goals. But, I really shouldn't have to tell you that what with the consistency you've had over the life of this thread! =p
:rofl: Very true. It doesn't matter how good a workout plan is, if I can't stick with it for longer than a month heh.
It's actually well below average in competitive powerlifting, which was kinda my point. Look, I'm looking at it from a very wide perspective. Between the completely untrained skinny-fat pencil neck to the elite powerlifters, a 405 deadlift and 315 squat falls pretty neatly in the middle. Given a good diet and mediocre genetics, these numbers are attainable by most anyone > 150lbs in 2-3 years of consistent training. That's hardly what most would consider hardcore. Getting from these strength levels to the next level is where things get difficult, and very few progress beyond it.
If you want to limit your scope, where the very extreme top-end is that recreational lifter who lifts maybe 3x a week, then be my guest. I'm just saying, you're not accounting for a whole world of athletes (both strength athletes and conventional athletes) who would consider that individual weak.
i think you are tripping on some serious shit but ill still respect your opinion...i just disagree with it...some one who is 150lbs and can deadlift even just 300lbs is definately not of average or medium strength...
im outi
Roberth
The_Gunslinger
04-01-2008, 02:05 PM
I want to lose fat. I am 6'5" 285 right now. I am a big guy period like broad ass shoulders big build. Just want to look slimmer not really interested in gaining size.
Netology
04-01-2008, 02:29 PM
i think you are tripping on some serious shit but ill still respect your opinion...i just disagree with it...some one who is 150lbs and can deadlift even just 300lbs is definately not of average or medium strength...
im outi
Roberth
definitely not average
tech master
04-01-2008, 02:49 PM
i'd say 1/5 guys i know, maybe 3/10 (doubt it), go to the gym. if they don't go to the gym, they're not deadlifting 300 lbs. at least not properly. that right there already means you're above average if you are capable.
to tell you the truth, most the guys i know who work out can probably deadlift around 300 or more but none of them are 150lbs.
i think that erco is speaking and thinking that maybe the general population is just WEAK and therefor if you're above average then you're really just a medium. Like if you take the weakest persons strength and the strongest persons raw numbers, then the 300 lbs is really just a medium.
HEAT is speaking in more direct terms in comparison to others and an average. there aren't many people at all that are considered "elite" just a few really. however there are TONS of people that are in the untrained/novice area. also need to take in to consideration body weight.
its all perspective. if you're comparing the numbers hits, or how many people hit those numbers.
thats what im gettin from you two, could b wrong though haha =)
Yeah, we're playing a game of semantics here.
denjin
04-01-2008, 02:56 PM
1. We need to define average.
2. The average American looks like Jarred from Subway BEFORE losing the weight.
Soldier Zero
04-01-2008, 03:43 PM
I am beyond elite. :lol:
out of all the lifts listed here...
http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf
i am only advanced on bench...for some reason my chest is just really strong, probably genetics or something...i weigh 139 right now and can max 225, but actually i havent tried to max in a while when i did i was hovering around the same weight...
in competition does the bar have to touch your chest when you bench??? ive seen people train with a wodden block on their chest and when it touches the block they explode up...just wondering cause i do not do competition...
im outi
Roberth
tech master
04-01-2008, 04:03 PM
wow, 139 benching 225? how tall are you?
i bench and train with a squat pad on the bar at all times. anyone else do that?
wow, 139 benching 225? how tall are you?
i bench and train with a squat pad on the bar at all times. anyone else do that?
5'8...ya actually my chest and back are unsually strong imo...like i can barely deadlift max 225 and you should be able to deadlift more than you bench for the most part...
im outi
Roberth
Monte
04-01-2008, 04:25 PM
anybody know of any portable low carb, high protein snacks? I have classes on MWF only so that means I pretty much have them all back to back so whatever I eat I have to do it while walking to class. I have peanuts and biotest (<3 biotest) protein bars but I'm on campus from 8-5 and I'm trying to lose weight so I can only really eat one biotest protein bar since they're fairly high carb and making up the rest of my protein needs from peanuts is unrealistic. I was thinking about jerky but the sodium content is really high in it. Anybody know of any good low carb protein bars or another realistic natural food (opening a can of stinky tuna in class is not realistic) that can help me out?
out of all the lifts listed here...
http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf
i am only advanced on bench...for some reason my chest is just really strong, probably genetics or something...i weigh 139 right now and can max 225, but actually i havent tried to max in a while when i did i was hovering around the same weight...
in competition does the bar have to touch your chest when you bench??? ive seen people train with a wodden block on their chest and when it touches the block they explode up...just wondering cause i do not do competition...
im outi
Roberth
Yes, in comps you unrack (with assistance) go down, touch your chest, wait for them to tell you to press, press, and then wait for them to tell you to rack it.
What you're describing are board presses. If you stall or fail at a specific point in the press, you do presses with 1-4 boards on your chest (depending on where that point is) with weight that's greater than you are normally capable of. The increased load through decreased range of motion helps you break through these sticking points.
Biggzy
04-01-2008, 04:54 PM
anybody know of any portable low carb, high protein snacks? I have classes on MWF only so that means I pretty much have them all back to back so whatever I eat I have to do it while walking to class. I have peanuts and biotest (<3 biotest) protein bars but I'm on campus from 8-5 and I'm trying to lose weight so I can only really eat one biotest protein bar since they're fairly high carb and making up the rest of my protein needs from peanuts is unrealistic. I was thinking about jerky but the sodium content is really high in it. Anybody know of any good low carb protein bars or another realistic natural food (opening a can of stinky tuna in class is not realistic) that can help me out?
Hmm maybe you could bring a protein shake with you. Or what about eating on campus? They must have something relatively healthy, maybe a Subway or some type of sandwich place.
GunSlinger: If you just wanna lose weight then do the basics. Lots of cardio, eating less calories than you normally would. You just gotta stick with it, don't get lazy. Also a super simple thing that you could do is drink only water. Switch from whatever else you drink, sodas, juice, etc. and replace it with water. I drink about 16-18 glasses a day, but make sure you have a bathroom close by cuz you'll be pissing every 45 minutes...I'm not kidding.
Monte
04-01-2008, 05:11 PM
Hmm maybe you could bring a protein shake with you. Or what about eating on campus? They must have something relatively healthy, maybe a Subway or some type of sandwich place.
I could maybe take some protein powder and mix it with the last bit of my water but all I can afford right now is GNC whey protein and I think anybody that has been around the block knows that GNC protein can wreak havoc on the stomach however I will seriously consider it. And eating on campus really isn't an option because my campus is fairly large and I only have 20 minutes in between classes so whenever I get out of one I have to haul ass to the next class. Hmmmm... maybe my best best is to take a little bit of protein powder and pray I don't have to make a run for the restroom in the middle of class. :rofl:
Biggzy
04-01-2008, 05:52 PM
I could maybe take some protein powder and mix it with the last bit of my water but all I can afford right now is GNC whey protein and I think anybody that has been around the block knows that GNC protein can wreak havoc on the stomach however I will seriously consider it. And eating on campus really isn't an option because my campus is fairly large and I only have 20 minutes in between classes so whenever I get out of one I have to haul ass to the next class. Hmmmm... maybe my best best is to take a little bit of protein powder and pray I don't have to make a run for the restroom in the middle of class. :rofl:
Lol yeah GNC protein used to do that to me too. Straight up gave me the water shits. I'm taking Optimum Nutrition %100 Whey and its not bad. Haven't had to make any unpleasant trips to the bathroom yet.
Soldier Zero
04-01-2008, 06:38 PM
anybody know of any portable low carb, high protein snacks? I have classes on MWF only so that means I pretty much have them all back to back so whatever I eat I have to do it while walking to class. I have peanuts and biotest (<3 biotest) protein bars but I'm on campus from 8-5 and I'm trying to lose weight so I can only really eat one biotest protein bar since they're fairly high carb and making up the rest of my protein needs from peanuts is unrealistic. I was thinking about jerky but the sodium content is really high in it. Anybody know of any good low carb protein bars or another realistic natural food (opening a can of stinky tuna in class is not realistic) that can help me out?
Well, it is tough to get something high protein in between classes. I'm not concerned with the macronutrients I'm consuming in between my M and Th classes so I usually eat some fruit, mixed nuts, and baby carrots.
If you want, you could make some chicken breasts the night before and then have them ready to go the next day. Something better than that would be a veggie and chicken wrap. I know some of the wraps are high in fiber and if you think it's too many carbs then cut the thing in half and pack it with more chicken.
5'8...ya actually my chest and back are unsually strong imo...like i can barely deadlift max 225 and you should be able to deadlift more than you bench for the most part...
im outi
Roberth
strong bench, stronger than deadlift? very unusual...
you sure you arent doing anything wrong? less work on legs or somethin? my guess is if you arent already deadlifting 3-5 rep max you should see some improvement relatively quickly
so far...
Im @ 5'9 140Lbs
Bench - 190
Deadlift - 295
I am switching from performing 1RM to performing 5RM
I think it was a mistake to jump into 1RM for the major exercises as a beginner...
Didnt illicit very much of mass gain... but my strength grew quite a bit... I was very weak, but still consider myself to be in the lower-mid end of the spectrum, at least in terms of my potential (hopefully!)
Hopefully the 5RM will do me more good...
strong bench, stronger than deadlift? very unusual...
you sure you arent doing anything wrong? less work on legs or somethin? my guess is if you arent already deadlifting 3-5 rep max you should see some improvement relatively quickly
so far...
Im @ 5'9 140Lbs
Bench - 190
Deadlift - 295
I am switching from performing 1RM to performing 5RM
I think it was a mistake to jump into 1RM for the major exercises as a beginner...
Didnt illicit very much of mass gain... but my strength grew quite a bit... I was very weak, but still consider myself to be in the lower-mid end of the spectrum, at least in terms of my potential (hopefully!)
Hopefully the 5RM will do me more good...
my legs have always been relatively weak for some reason not sure why...like its laughable how much i squat as in the weight i use...the other thing is i have not been able to get any definition in my upper legs...anyway...
im outi
Roberth
The_Gunslinger
04-02-2008, 12:40 AM
when I lift weights if I am going for fat/weight loss, should I be doing highrep/low weight or medium rep/medium weight
Soldier Zero
04-02-2008, 06:53 AM
when I lift weights if I am going for fat/weight loss, should I be doing highrep/low weight or medium rep/medium weight
All of the above plus low rep/ high weight.
jaded
04-02-2008, 07:31 AM
my legs have always been relatively weak for some reason not sure why...like its laughable how much i squat as in the weight i use...the other thing is i have not been able to get any definition in my upper legs...anyway...
im outi
Roberth
try running, esp. sprinting.
i did marathon training, and even THAT gave be built legs (although I'm sure if I keep at it, my legs will get really thin like most marathon runners).
Romie
04-02-2008, 08:23 AM
Damn I got fat. :sad: Gotta start seriously hitting the gym again.:wgrin:
Biggzy
04-02-2008, 08:25 AM
Damn I got fat. :sad: Gotta start seriously hitting the gym again.:wgrin:
I wanna see some progress pics.
What happened? I remember you used to post in this thread every day and hit the gym hard.
Romie
04-02-2008, 08:30 AM
I wanna see some progress pics.
What happened? I remember you used to post in this thread every day and hit the gym hard.
Girlfriend, and new job. Crazy hours. Eventually just stopped going to the gym for about a year. Stopped dieting. Gained about 30lbs.:shake:
ChunLi
04-02-2008, 09:30 AM
Girlfriend
That's all you needed to say. =(
Biggzy
04-02-2008, 09:43 AM
Girlfriend, and new job. Crazy hours. Eventually just stopped going to the gym for about a year. Stopped dieting. Gained about 30lbs.:shake:
That's alright. Its never too late to get back into it.
jaded
04-02-2008, 10:03 AM
workout with your gf. problem solved (at least for me).
Soldier Zero
04-02-2008, 10:34 AM
Or live the life of a bachelor!
That's all you needed to say. =(
what that happended to you when you got a girlfriend??? bahahahha:wink:
ive seen this shit happen to everyone, when they get a gf they completely forget about what they look like or de emphasize the importance of other activities they do...
im outi
Roberth
tech master
04-02-2008, 02:54 PM
tell me about it. my last 1.75 year relationship i went from 150 to 195. all fat gains. after we broke up was only when i noticed how horrible i looked. tap my stomach and it would jiggle for like 3 seconds.
that was like 2 years ago. then i ran 2.5-5 miles a day and weight trained 3-4x a week and i got down to 145 then gained muscle up to 165. the ending of a dysfunctional relationship is damn good motivation haha
Reckless Fire
04-02-2008, 08:07 PM
I need 9 hours of sleep and my new class times are giving me a hard time. I get home late with 30 min to 1 hour before I need to be sleeping. What are some quick filling dinners, that I can eat then jump in bed and sleep?
gguseila
04-02-2008, 08:31 PM
my legs have always been relatively weak for some reason not sure why...like its laughable how much i squat as in the weight i use...the other thing is i have not been able to get any definition in my upper legs...anyway...
im outi
Roberth
Try to stay away from running on flat ground and running inclines. What works even better is running stairs. Trust me if you push hard enough day after day you'll be in grea