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

[Soldier Zero]

While I knew there was no shortage of idiots on SRK, I didn't expect one to reply to my post. Could I get some real advice from someone? Maybe, just maybe, I wanna be lean and muscular and not look like a steriod junkie with huge muscles covered in fat.

Check out the last 2-5 pages of this thread then see if you have any more questions.

[Disciple of Ryu]

I actually checked quite a few threads before I posted. I was asking specificly if anyone could recommend some exercise DVDs that weren't too tough for me and would give me a good workout. Just because a program is cardio based, doesn't mean it doesn't build muscle as well. I think my post was valid but whatever.

[Pat the Great]

Heyyyyyyyyyy nigggggggggggggggggggassssssss.

Well my new food regime is (WARNING IM POOR)

8:00AM - Waffles with syurp and a chunky peanut butter sandwich

11:00AM - a turkey sandwich, and a chunky peanut butter sandwich

1:00PM - Porkchops/Chicken with Rice and broccli

1:30PM - a chunky peanut butter sandwich

3:00PM - 1 88cent ramen paket thingy

4:00PM - Progress-o Soup/Ravioli 1 can with bread

6:00Pm - a chunky peanut butter sandwich

8:00PM - Porkchops/Chicken with rice and corn

9:00PM 1 88Cent ramen paket thingy

11:00 - A chunky peanut butter sandwich

SLEEP AND REPEAT

So far i've gained 4-5 pounds. trying to get back to 190

unless you're trying to gain lots of fat, i'd cut down on the chunky peanut butter sandwiches and add some motherfucking vegetables, because all you got on there is broccoli. eat some spinach. chard. kale. carrots. tomatoes. fuck.

take a look at this list:

waffles with syrup
chunky pb sandwich x5
turkey sandwich
ramen
ravioli/soup
bread with soup
rice x2
corn

it looks like you're eating way too many grains. that's twelve slices of bread/day plus all that other shit.

get a job and buy better food. whole milk. cottage cheese. more meat+veggies and less rice and bread. get rolled oats or steel cut oats - they're cheap and they're good for you.

[300 lb Eugene]

Maybe the waffles & sryup is a bad idea......thats just me....


Random vid about clemens
http://www.youtube.com/watch?v=aJhu74yBPlQ


http://www.youtube.com/watch?v=4dGJuVbBQ_o&feature=related

:lol:

[Pat the Great]

While I knew there was no shortage of idiots on SRK, I didn't expect one to reply to my post. Could I get some real advice from someone? Maybe, just maybe, I wanna be lean and muscular and not look like a steriod junkie with huge muscles covered in fat.

truong's advice was actually pretty good. no exercise DVD is going to make you lean and muscular.

lift heavy weights and do HIIT cardio. both will burn fat and develop muscle. if you're just starting out i recommend the 5x5 workout (google bill starr's 5x5).

you can't look like a musclebound 'steroid junkie' without putting in hours and hours of work.

[300 lb Eugene]

Has anyone EVER seen tricep pulldowns like this before??

http://s26.photobucket.com/remix/player.swf?videoURL=http%3A%2F%2Fvid26.photobucket .com%2Falbums%2Fc107%2Fsupersoniccheesy%2Fb209db38 .pbr&hostname=stream26.photobucket.com&fs=1&os=1&ap=1

[Soldier Zero]

I actually checked quite a few threads before I posted. I was asking specificly if anyone could recommend some exercise DVDs that weren't too tough for me and would give me a good workout. Just because a program is cardio based, doesn't mean it doesn't build muscle as well. I think my post was valid but whatever.

Cardio's not going to build a substantial amount of muscle. If you really want to lose fat, might want to buy this (http://www.warpspeedfatloss.com/120back.php).

I highly doubt any DVD store can offer what you really want.

[Ryad]

Sup fellas, one more Q regarding my friend who was trying to lose weight...

I noticed people here tell people who are trying to lose weight to lift heavy rather than lift high reps. What is the basis for this? Do you not burn more energy doing high rep? Doesn't high rep lead to more muscle hypertrophy which leads to more energy burned maintaining the larger muscles? What am I missing here? Thanks again.

[Epicurus]

Has anyone EVER seen tricep pulldowns like this before??

http://s26.photobucket.com/remix/player.swf?videoURL=http%3A%2F%2Fvid26.photobucket .com%2Falbums%2Fc107%2Fsupersoniccheesy%2Fb209db38 .pbr&hostname=stream26.photobucket.com&fs=1&os=1&ap=1

wtf? that's retarded.

[Sean2kx]

unless you're trying to gain lots of fat, i'd cut down on the chunky peanut butter sandwiches and add some motherfucking vegetables, because all you got on there is broccoli. eat some spinach. chard. kale. carrots. tomatoes. fuck.

take a look at this list:

waffles with syrup
chunky pb sandwich x5
turkey sandwich
ramen
ravioli/soup
bread with soup
rice x2
corn

it looks like you're eating way too many grains. that's twelve slices of bread/day plus all that other shit.

get a job and buy better food. whole milk. cottage cheese. more meat+veggies and less rice and bread. get rolled oats or steel cut oats - they're cheap and they're good for you.


I got a job, its just im cheap lol. So... like.. Wot u reccomend? Just add veggies and im straight?

[Pat the Great]

I got a job, its just im cheap lol. So... like.. Wot u reccomend? Just add veggies and im straight?

eat a vegetable (preferably green and leafy, oh and corn is NOT a vegetable) and a complete protein (meat, fish, milk/cottage cheese/eggs) with each meal.

if you're trying to gain weight, add oats/whole grain pasta on there for after workouts.

[SEbastard]

I got a job, its just im cheap lol. So... like.. Wot u reccomend? Just add veggies and im straight?

Figure out how much you are spending per day for whatever you are eating, and see if it's worth it.

You can eat 1.5lb's of chicken breast a day $3 157.4 g protein
and some broccoli and spinach for less than $1
and a couple slices whole grain bread for a couple meals for pennies.

I'd rather have almost half a lb of chicken than a 88 cent ramen, for about the same price.

[Team Cable]

I'm sure this has been asked before but could anyone recommend some/a good exercise video(s). I just started weight loss attempt #100 a few weeks ago but I'm gonna need to upgrade my efforts. I have no interest is bulking up, so weightlifting isn't something I'm really after yet. I'm just looking for a good cardio workout to trim the fat. My knees aren't that great so I'm looking for something fairly low to mid impact. Granted I've never had any knee injuries it's just when my fat-arse jumps up and down on them for a long time I get some discomfort which lets me know I should lay-off before I hurt myself.

Currently I've been using Crunch: Cardio Dance: http://www.netflix.com/WiMovie/Crunch_Cardio_Dance_Blast/70037333?trkid=226890 & Self: Slim and Sleek Fast: http://www.netflix.com/WiMovie/Self_Slim_and_Sleek_Fast/70039256?trkid=226890

Yeah, girly videos but there were getting the job done. The first one, Cardio Dance, has gotten too easy so I need to retire that. The second one still gives me a good workout but I'm getting the point where I can complete it and not really feel challenged. So, I'm looking for something that is an upgrade but not something for advanced people and something I can do 4-6 times a week without pain. Preferably something fun. Whatever you suggest doesn't have to be on Netflix or manly, I can hide my face when picking up the DVD.

Also, I decided to try and run/jog at least once a week. I got a pain in my sides after a bit. I know what it is and that I need to control my breathing better, I'm just curious as too how long will it take for my body to adjust to running so that I won't have to worry about feeling it anymore?

Tae Bo.

Nuff said.

I lost a shitload of weight a long time ago on this. You build lean muscle since you don't lifts weights, it's intense cardio and pretty much anyone can do it.

[tech master]

Sup fellas, one more Q regarding my friend who was trying to lose weight...

I noticed people here tell people who are trying to lose weight to lift heavy rather than lift high reps. What is the basis for this? Do you not burn more energy doing high rep? Doesn't high rep lead to more muscle hypertrophy which leads to more energy burned maintaining the larger muscles? What am I missing here? Thanks again.

there are two types of muscle hypertrophy: myofibrillar and sarcoplasmic. Myofibrillar dominates with heavy lifting while sarcoplasmic with high reps. Myofibrillar is known to gain muscle size as sarcoplasmic promotes strength gains without as much of a increase in muscle size.

Knowing this, its safe to believe that lifting heavy will gain you MORE muscle FASTER. How is this better for losing weight? Its not beneficial so much in the short term, but in the long term. The more muscle you have the mroe calories you will burn without having to put out extra energy. You can eat as much as you did before without gaining weight.

At the same time person "x" may have 30 lbs of fat and weigh 155lbs. If he keeps the 30lbs of fat, but gains 45bs of muscle, he is now 200 lbs and his body fat percentage has went from 20% to 15%.

Also, when doing high rep exercises you are getting closer to cardio than strength training. Anything closer to cardiovascular requires less time to recover. Lifting heavy will still be burning calories at a higher rate during your off days than if you were to do cardio.

[Soldier Zero]

there are two types of muscle hypertrophy: myofibrillar and sarcoplasmic. Myofibrillar dominates with heavy lifting while sarcoplasmic with high reps. Myofibrillar is known to gain muscle size as sarcoplasmic promotes strength gains without as much of a increase in muscle size.

Knowing this, its safe to believe that lifting heavy will gain you MORE muscle FASTER. How is this better for losing weight? Its not beneficial so much in the short term, but in the long term. The more muscle you have the mroe calories you will burn without having to put out extra energy. You can eat as much as you did before without gaining weight.

At the same time person "x" may have 30 lbs of fat and weigh 155lbs. If he keeps the 30lbs of fat, but gains 45bs of muscle, he is now 200 lbs and his body fat percentage has went from 20% to 15%.

Also, when doing high rep exercises you are getting closer to cardio than strength training. Anything closer to cardiovascular requires less time to recover. Lifting heavy will still be burning calories at a higher rate during your off days than if you were to do cardio.

Word on all this.

I think people who do high reps for weight loss don't use enough weight to really work the muscle(s) hard enough.

Lifting heavy's gonna slap on mass easier and measuring progress is determined if you've gone up in a lift or not. Pretty easy to see if you're improving or not by how much weight is on the bar since last time.

[Truong]

While I knew there was no shortage of idiots on SRK, I didn't expect one to reply to my post. Could I get some real advice from someone? Maybe, just maybe, I wanna be lean and muscular and not look like a steriod junkie with huge muscles covered in fat.

This is why I've learned that helping useless blockheads like you is utterly worthless, online and in real life. People like you are so dense it's cringe worthy. You're dead set in your way, yet you still insist on FISHING for help, not any kind of help, the kind of help that you WANT to hear, rather than what you NEED to hear.

But what I find most annoying in your post is that, a fat ass, out of shape to the point where his joint is hurting, like you actually FEARS looking like a huge steroid junkie. Like, come on, seriously? The audacity. How full of yourself. For someone like you, you could ONLY DREAM of looking like those steroid junkies. PUHLEASE. But I do understand though, a fat slob like you would obviously not want to look like those steroid junkies, you know, people with actual self-respect and worth ethics, something which you clearly lack.

That's like the fucking crippled on a wheel chair joining a basketball game and be like, "Nah dog, I don't want to be able to dunk like Kobe". Get the fuck outta here. Learn to dribble before you can even act like you have those options.

[Epicurus]

I'm sure this has been asked before but could anyone recommend some/a good exercise video(s). I just started weight loss attempt #100 a few weeks ago but I'm gonna need to upgrade my efforts. I have no interest is bulking up, so weightlifting isn't something I'm really after yet. I'm just looking for a good cardio workout to trim the fat. My knees aren't that great so I'm looking for something fairly low to mid impact. Granted I've never had any knee injuries it's just when my fat-arse jumps up and down on them for a long time I get some discomfort which lets me know I should lay-off before I hurt myself.

Currently I've been using Crunch: Cardio Dance: http://www.netflix.com/WiMovie/Crunch_Cardio_Dance_Blast/70037333?trkid=226890 & Self: Slim and Sleek Fast: http://www.netflix.com/WiMovie/Self_Slim_and_Sleek_Fast/70039256?trkid=226890

Yeah, girly videos but there were getting the job done. The first one, Cardio Dance, has gotten too easy so I need to retire that. The second one still gives me a good workout but I'm getting the point where I can complete it and not really feel challenged. So, I'm looking for something that is an upgrade but not something for advanced people and something I can do 4-6 times a week without pain. Preferably something fun. Whatever you suggest doesn't have to be on Netflix or manly, I can hide my face when picking up the DVD.

Also, I decided to try and run/jog at least once a week. I got a pain in my sides after a bit. I know what it is and that I need to control my breathing better, I'm just curious as too how long will it take for my body to adjust to running so that I won't have to worry about feeling it anymore?


I have a friend who lost 100lbs in about a year. There's really no easy way about it, you're gonna feel pain and discomfort. The pain will be both physical and mental.

What he did was 45mins of cardio 5x a week, on one of those recumbent bikes at the gym. They are very easy on the joints, but still tough.

The cardio is really a supplement to a good diet. What he did was cut his carb intake down drastically, eat lean meats (chicken,fish) fruits and veggies, nothing processed. He had 5-6 small meals a day. All complex carbs, very little or no sugar.

Count your calories, see what it takes to start losing 1-2lbs a week, then maintain that level.


He also did some weightlifting for endurance purposes 3x a week. It helps make you more insulin sensitive and boosts your metabolism, but i don't think it was necessary.


Maybe, just maybe, I wanna be lean and muscular and not look like a steriod junkie with huge muscles covered in fat.


You won't look muscular unless you lift some weights or do very creative and intense bodyweight exercises.

[Soldier Zero]

I think this post (http://alwyncosgrove.blogspot.com/search?q=On+Sunday%2C+Lance+Armstrong+completed+hi s+first+ever+marathon) is very informative for anyone trying to drop body fat.

[DaDesiCanadian]

While I knew there was no shortage of idiots on SRK, I didn't expect one to reply to my post. Could I get some real advice from someone? Maybe, just maybe, I wanna be lean and muscular and not look like a steriod junkie with huge muscles covered in fat.

Can't look lean and muscular when you have no muscles...

Increasing your big muscle groups (chest, back, legs) helps weight loss, since your body needs to work harder to maintain them, burning calories.

Do cardio, and a weightlifting routine that involves light weights, but continuous exercise. The main objective is to keep your heart rate up.

Exercise DVD's are.... :confused:

[Pablo_the_Mex]

What is a good and healthy breakfast food that is filling. Oatmeal leaves me starving within an hour and a half.

[Ryad]

I usually do 6 eggs (some of em egg whites of you want), a tall glass of OJ and a bowl of oatmeal... sometimes I replace the oatmeal with a banana


there are two types of muscle hypertrophy: myofibrillar and sarcoplasmic. Myofibrillar dominates with heavy lifting while sarcoplasmic with high reps. Myofibrillar is known to gain muscle size as sarcoplasmic promotes strength gains without as much of a increase in muscle size.

Knowing this, its safe to believe that lifting heavy will gain you MORE muscle FASTER. How is this better for losing weight? Its not beneficial so much in the short term, but in the long term. The more muscle you have the mroe calories you will burn without having to put out extra energy. You can eat as much as you did before without gaining weight.

At the same time person "x" may have 30 lbs of fat and weigh 155lbs. If he keeps the 30lbs of fat, but gains 45bs of muscle, he is now 200 lbs and his body fat percentage has went from 20% to 15%.

Also, when doing high rep exercises you are getting closer to cardio than strength training. Anything closer to cardiovascular requires less time to recover. Lifting heavy will still be burning calories at a higher rate during your off days than if you were to do cardio.

Thanks!

[Epicurus]

What is a good and healthy breakfast food that is filling. Oatmeal leaves me starving within an hour and a half.

Have you tried mixing stuff with your oatmeal? I used to put peanut butter, jam and syrup in it.

[Disciple of Ryu]

This is why I've learned that helping useless blockheads like you is utterly worthless, online and in real life. People like you are so dense it's cringe worthy. You're dead set in your way, yet you still insist on FISHING for help, not any kind of help, the kind of help that you WANT to hear, rather than what you NEED to hear.


Protip: When somone asks you a question, they want the answer to that question. If you don't have the answer and can't be civil, it's sometimes best to keep it to yourself because the person you are speaking to may more know then you think, in which case they'll just write you off as an fool.



I have a friend who lost 100lbs in about a year. There's really no easy way about it, you're gonna feel pain and discomfort. The pain will be both physical and mental.

What he did was 45mins of cardio 5x a week, on one of those recumbent bikes at the gym. They are very easy on the joints, but still tough.

The cardio is really a supplement to a good diet. What he did was cut his carb intake down drastically, eat lean meats (chicken,fish) fruits and veggies, nothing processed. He had 5-6 small meals a day. All complex carbs, very little or no sugar.

Count your calories, see what it takes to start losing 1-2lbs a week, then maintain that level.


Thanks pretty much what I'm doing. Currently I'm using a couple of videos that last 30-38 minutes then going for a walk so that I get at least an hour of exercise 4-5 times a week. I didn't start trying to eat healthy until this week though. I weighed in at 238 two and a half weeks ago and when I hopped on the scale a few minutes ago I was at 235, so, I'm already on the right course. I researched and plotted out my course before I posted here. I was just asking for suggestions on some harder videos so that when I became conditioned to my current ones I could up the intensity a little without injuring myself and everyone went health guru on me, lol.


Can't look lean and muscular when you have no muscles...
Exercise DVD's are.... :confused:


I'm aware of this. My words are being misread. I'm saying I want to lose weight FIRST, then work on muscle. I want a workout that will build light muscle all over and burn calories. That way when I get around 200lbs I'll be in good enough shape physically and mentally to push myself to work on sculpting my body. As well as being able to see the results as they happen and not have them buried under fat. And I want a DVD to keep myself motivated. If I try and do it on my own I'll just quit in a week like every other attempt.



Tae Bo.

Nuff said.

I lost a shitload of weight a long time ago on this. You build lean muscle since you don't lifts weights, it's intense cardio and pretty much anyone can do it.

Thank you. At least one person offered some help. I wanted to avoid staring at Billy Blanks crotch but I will if I must. Now to pick one of the 8 million Tae Bo videos to go with ...

[Soldier Zero]

I'm aware of this. My words are being misread. I'm saying I want to lose weight FIRST, then work on muscle. I want a workout that will build light muscle all over and burn calories. That way when I get around 200lbs I'll be in good enough shape physically and mentally to push myself to work on sculpting my body. As well as being able to see the results as they happen and not have them buried under fat. And I want a DVD to keep myself motivated. If I try and do it on my own I'll just quit in a week like every other attempt.

Working on muscle will help you lose weight. It can help make the entire progress faster for the goal you're trying to reach. You won't be fat on the outside and muscular underneath. All that fat will get burned off because of the increased activity.

By all means do what you enjoy, but if you want weight loss to happen quicker & more efficiently/easier, then give resistance training another thought for the present.

[RisingStars]

http://www.buildingbodies.ca/Cardio/high-risk-fat-loss.shtml

I don't see anything wrong with lifting, provided you're not lifting big. A good cardio routine, combined with clean eating and lifting/calisthenics should get you were you wanna be Ryu.
Look into circuits, but a lot of the advice here looks spot on.

[Green]

http://www.buildingbodies.ca/Cardio/high-risk-fat-loss.shtml

I don't see anything wrong with lifting, provided you're not lifting big.
Why's that?

[Epicurus]

Why's that?

cause you might wake up the next day and look like one of these guys:

http://i96.photobucket.com/albums/l179/Billypress/6-7-08MatKstraining023.jpg



:rolleyes:

[TheMaidenMasha]

I love how people think theyre going to get huge like immediately just by doing weight training lol It would take you years to get to a "juice head" size lol (unless you do steroids)

[Truong]

I love how people think theyre going to get huge like immediately just by doing weight training lol It would take you years to get to a "juice head" size lol (unless you do steroids)

This is why I completely lose it when fat slobs spew this kind of ignorant garbage, and not just this disciple of ryu guy. I've helped and trained a lot of people in in the past, family, friends, random people in the gym, and my blood boils everytime they say that shit. It's 100% pure ignorance and pompous.

Like I said, the audacity these people have... not only are they out of shape, lack motivation, and have no discipline, they act like they're big shit. Like they are absolute genetic freaks that as soon as they come within distance of any real iron, they would somehow magically blow up overnight into some sort of huge, walking mountain of muscle. Like, bitch please. If you had THAT kind of genetic, YOU WOULD NOT HAVE BEEN A FAT FUCK IN THE FIRST PLACE.

For the guys, it annoys me to no end. As a man, what the fuck is wrong with having muscles on your body? What is wrong with being a little bulky? Why are these bitch asses coming to me to help them "get toned, but not muscular". 100% bitch ass mentality. It's not like I demand that they train to look like steroid freaks; I much prefer the lean, athletic look. Someone like GSP. But nope, these bitches would rather look "tone" and "cut" like Brad Pitt in Fight Club, though I'm willing to bet they will never have the patience or the ethic to weight train and diet like Pitt needed to look like that for that one scene.

As for women, this is a far more serious concern because it has a lot to do with health. But I digress, since I doubt there's any female readers in this thread.

[Soldier Zero]

As for women, this is a far more serious concern because it has a lot to do with health.

Definitely. Women really need to take it seriously. I'm not sure how many ladies I've told for their future health, but almost all decline to do any serious weight training.

[Pat the Great]

Thanks pretty much what I'm doing. Currently I'm using a couple of videos that last 30-38 minutes then going for a walk so that I get at least an hour of exercise 4-5 times a week. I didn't start trying to eat healthy until this week though. I weighed in at 238 two and a half weeks ago and when I hopped on the scale a few minutes ago I was at 235, so, I'm already on the right course. I researched and plotted out my course before I posted here. I was just asking for suggestions on some harder videos so that when I became conditioned to my current ones I could up the intensity a little without injuring myself and everyone went health guru on me, lol.

I'm aware of this. My words are being misread. I'm saying I want to lose weight FIRST, then work on muscle. I want a workout that will build light muscle all over and burn calories. That way when I get around 200lbs I'll be in good enough shape physically and mentally to push myself to work on sculpting my body. As well as being able to see the results as they happen and not have them buried under fat. And I want a DVD to keep myself motivated. If I try and do it on my own I'll just quit in a week like every other attempt.

Thank you. At least one person offered some help. I wanted to avoid staring at Billy Blanks crotch but I will if I must. Now to pick one of the 8 million Tae Bo videos to go with ...

Nothing was misread.

You basically hunted for an answer that matched your own preconceptions of health, fitness, and the process of weight loss. You're posting in the weightlifting thread, for god's sake - of COURSE you're going to get recommendations for actual, you know, lifting. It's because resistance training is the optimal exercise for building muscle, which is VERY metabolically expensive (you burn calories during the training itself, and the increased muscle mass expends more calories to maintain). that combined with high intensity interval training (google it) and a disciplined diet is exactly what you need.

Problems with motivation? You don't need a DVD for that. Pull your goddamn life together and learn to give a shit about your body and your health - that should be motivation enough. Want to see results? Those numbers on the plates your pushing around should be perfect indicators of results. And you think that you're on the right track because you weighed in at 238 2.5 weeks ago and you're at 235 now? Your body weight can fluctuate as much as 5-6 POUNDS over the course of a DAY. Unless you're keeping a very strict weighing routine, you don't really know shit about your routine except that it's more active than you were before - which is, of course, a start, but it's like posting 'Teach me how to play Ryu' in the HDR forums and then flaming people because they're giving you combos and zoning tips and what you really wanted to hear was "jump rh, crouch rh all day" or "do adoket".

My guess is that you're too intimidated by weightlifting to give it a real shot and would just rather do DVD workouts in your living room because you're embarrassed of looking like you don't know what you're doing in the gym and/or embarrassed of your body. Which sucks, because it's holding you back.

[Epicurus]

Ya, I didn't get the whole "recommend me a dvd" part. Lol.

Here's a dvd: get on a bike. peddle. repeat.

[Truong]

Definitely. Women really need to take it seriously. I'm not sure how many ladies I've told for their future health, but almost all decline to do any serious weight training.

This hits especially close to home for me. My sister's got a back problem, I forget what it's called, curving of the lower spine/back. Anyway, I try to tell her to do some strength training as it will help her out in the long run. Nope, not a chance. No matter how much science and proof I present to her, she's brainwashed by the typical fitness guru bullshit. You know, it's all about cardio, cardio, and more cardio. She has terrible posture and, excuse me if this sounds a little weird, absolutely no ass. Like, pancake. I try to tell her, doing some lunges and squats will definitely strengthen her posterior chain, which could only help her back problem in the future. Again, not a chance. "Weight training will make me bulky and manly like those steroid she-hulks in the magazine" and "Stfu, you don't know what you're talking about"

My 8 years of weight lifting experience and knowledge is trumped by random bitches in magazines telling her she should bike everywhere she goes. Note: if you're a woman and you love your ass, please don't bike.

[HeavyD853]

Does she have scoliosis? That shit can be rough.

[Gandido]

Any suggestions for an exercise program for someone who is starting to get into freerunning/parkour?

[Epicurus]

Any suggestions for an exercise program for someone who is starting to get into freerunning/parkour?




http://www.higher-faster-sports.com/articles.html

check the bodybuilding articles, work on your squats, vertical jump, and core strength.

[tech master]

Any suggestions for an exercise program for someone who is starting to get into freerunning/parkour?

lots of cardio, especially HIIT.

Box Jumps, bunny hops, squats, single legged squats, power cleans, pull ups, grip exercises, stretch every day, yoga and balance exercises.

Focus on plyometrics and not lifting too heavy.

Other than that, you basically just want to practice doing what you do, parkour. I think the key to this sport is training your body to absorb impact and working on precision. Start off slow and work at your own pace. You can go to local parks/playgrounds and just jump from shit to other shit. monkey bars can be real useful. Also the sand/barkbox/grass helps to get your body used to absorbing impact if you;re jumping in to it.

[Nutchos]

Any suggestions for an exercise program for someone who is starting to get into freerunning/parkour?

You're going to want to do a lot of plyometrics as well as yoga (good for balance). If you're really lost, I'd suggest P90X just to get started.

[BlodiaVulcan5]

open to anyone: is there a way to strengthen hand muscles? Grip, lift, and size? Or am I fucked passed the age of 21? i'm a medium guy, but i've always had a puny/lean (bony) hand type. It's affecting my overall form when i'm lifting really heavy free weights. Can't grip properly, slips often, and it's causing me to over extend my wrists in uncomfortable positions. They tremble after a cycle of lifting. how much is hand strength important to lifting? i'm kinda worried I'm at a disadvantage. Also, I had surgery done on my right thumb when I was a kid (bad accident), so it's kinda misshapen. dunno if that helps any with the evaluation.

[Epicurus]

open to anyone: is there a way to strengthen hand muscles? Grip, lift, and size? Or am I fucked passed the age of 21? i'm a medium guy, but i've always had a puny/lean (bony) hand type. It's affecting my overall form when i'm lifting really heavy free weights. Can't grip properly, slips often, and it's causing me to over extend my wrists in uncomfortable positions. They tremble after a cycle of lifting. how much is hand strength important to lifting? i'm kinda worried I'm at a disadvantage. Also, I had surgery done on my right thumb when I was a kid (bad accident), so it's kinda misshapen. dunno if that helps any with the evaluation.

I have pretty lean fingers and small wrists. I had troubles with grip strength when I first started but after I stopped using gloves and concentrated more on deadlifts and compound movements I noticed my grip strength went up.

pinwheel curls build good forearms strength which transfers to hand strength, you should try some.
http://www.youtube.com/watch?v=XGqr4CJWs3E

I also bought a pair of those hand-gripper squeeze things and just squeezed them randomly through the day, while I was driving, or watching tv...pretty cheap and effective.


I wouldn't worry about the thumb thing.

[BlodiaVulcan5]

I have pretty lean fingers and small wrists. I had troubles with grip strength when I first started but after I stopped using gloves and concentrated more on deadlifts and compound movements I noticed my grip strength went up.

pinwheel curls build good forearms strength which transfers to hand strength, you should try some.
http://www.youtube.com/watch?v=XGqr4CJWs3E

I also bought a pair of those hand-gripper squeeze things and just squeezed them randomly through the day, while I was driving, or watching tv...pretty cheap and effective.

thanks for the tips, i will try them out tomorrow. how fast do the hand muscles grow, if any?

It's and area I need to improve on. I went bowling recently and I used the lightest ball (8lbs). My hands fatigued very quickly, and i couldn't keep my form up during the 3rd set. My wrist and grip slackened, so I wasn't able to follow through with the movements. My hand was sore the following day.

[SUPE12MAN23]

How many sit ups and sets should I do everyday to get a six pack asap?

[donaldducktm]

How many sit ups and sets should I do everyday to get a six pack asap?

a LOT + diet.

[Epicurus]

It's and area I need to improve on. I went bowling recently and I used the lightest ball (8lbs). My hands fatigued very quickly, and i couldn't keep my form up during the 3rd set. My wrist and grip slackened, so I wasn't able to follow through with the movements. My hand was sore the following day.


Have you talked to a professional about this? Doctor or physiotherapist?

I don't think that's a healthy way for hands to react to such light stimulus...

You might have some nerve damage, or arthritis, or carpal tunnel...I dunno what, maybe its nothing, but it sounds pretty strange to me.

8lbs is pretty light, unless you're like 5feet tall and 100lbs...

[maelstrom218]

So any suggestions on how to burn excess mass off the thigh area? Is it just cardio + low weight/high rep squats? Or is there something else that I should be doing? I'm a little wary of doing cardio since I'm trying to bulk up, which is why I'm asking.


How many sit ups and sets should I do everyday to get a six pack asap?

Getting a six-pack is more about diet than anything else. If I recall correctly, I believe that you need 10% body fat or lower, which is pretty damn hard to pull off. You need to eat right, and do lots of cardio.

For sit ups, the info varies widely. People suggest treating your abs like any other muscle group, i.e. doing high weight/low rep sets to increase ab muscle mass. . .which makes sense to me.

[Soldier Zero]

open to anyone: is there a way to strengthen hand muscles? Grip, lift, and size? Or am I fucked passed the age of 21? i'm a medium guy, but i've always had a puny/lean (bony) hand type. It's affecting my overall form when i'm lifting really heavy free weights. Can't grip properly, slips often, and it's causing me to over extend my wrists in uncomfortable positions. They tremble after a cycle of lifting. how much is hand strength important to lifting? i'm kinda worried I'm at a disadvantage. Also, I had surgery done on my right thumb when I was a kid (bad accident), so it's kinda misshapen. dunno if that helps any with the evaluation.

I agree with Epicurus for you to see a doc or physiotherapist.

But an exercise I like for grip strength are farmers walks. Other exercises that have really taxed my forearms are chin-ups with an inside-shoulder width grip and overhand grip on power cleans & deadlifts. Pinching plates seems to be popular too, but I've never tried them. I'm sure youtube has videos of others performing them.


How many sit ups and sets should I do everyday to get a six pack asap?

High reps won't really be a benefit and doing them everyday's not going to get you the six pack.

For exercises, reverse crunches are good, using an ab wheel or doing kneeling barbell rollouts are great, and cable station woodchops. Though for the cable station woodchops, it's better if you can start with rotational resistance exercises such as suitcase deadlifts before actually performing rotational exercises.

Low body fat percentage is the key to really getting them to show.


So any suggestions on how to burn excess mass off the thigh area? Is it just cardio + low weight/high rep squats? Or is there something else that I should be doing? I'm a little wary of doing cardio since I'm trying to bulk up, which is why I'm asking.

It's a small amount of fat, then it might be tough to burn the fat since you are trying to bulk. Reducing overall body fat is a better goal to pursue since spot reduction is insignificant. Focus on a clean diet (with lots of veggies) and follow your own advice on the high weight/low reps. :tup:

[BlodiaVulcan5]

Have you talked to a professional about this? Doctor or physiotherapist?

I don't think that's a healthy way for hands to react to such light stimulus...

You might have some nerve damage, or arthritis, or carpal tunnel...I dunno what, maybe its nothing, but it sounds pretty strange to me.

8lbs is pretty light, unless you're like 5feet tall and 100lbs...

i think there are a couple factors to it. I didn't do much physical labor growing up, I was overweight. but this is not genetic, since my ancestors and family members are all lean and skinny people. I was just fat. Even when i was fat, my hands did not "plump" to proportionate my fatness. If that makes sense. They stayed lean-sized, and i wasn't the only one to point it out. For a time i wore carpel tunnel splints when i was a teenager, this is because I did martial arts and kinda was just a jackass about myself. This about the time i also learned about the Internets and Computers, so i've been improperly typing for 14 years.

for some perspective... My ring size is a 7. Yeap. They don't make men's rings smaller than 8. Sound seriously effed up, eh?

I haven't talked to a doc about it, i'm being boneheaded. I might have deficiency in muscle mass in my hands and I can't improve it, or I could have mild carpel tunnel, or both.

So it seems i'm destined to struggle with power lifting?

[Epicurus]

So it seems i'm destined to struggle with power lifting?

depends on your attitude. I've seen lifters overcome crazy obstacles.


example: http://www.bodybuilding.com/fun/weik78.htm

russian kid with no hands and only one arm.

Probably a good idea to talk to a doctor about it, and do some more research.

[BlodiaVulcan5]

It'll take time, but i'm determined. I can bench more than i did a week ago, so progress is being made.

[CWheezy]

I

It's a small amount of fat, then it might be tough to burn the fat since you are trying to bulk. Reducing overall body fat is a better goal to pursue since spot reduction is insignificant. Focus on a clean diet (with lots of veggies) and follow your own advice on the high weight/low reps. :tup:

Holy shit you just said you can spot reduce.

THIS IS WRONG, SPOT REDUCTION IS A MYTH AND DOES NOT HAPPEN. It's not "insignifigant" It actually does not exist.

The muscle does not "own" the fat that is on top of it, your body chooses where it takes the fat from.

Also, don't do everything high weight low reps. It will work well for a while, and then you'll plateau really quickly. After you finish your main exercise, moving into higher reps is generally more beneficial.

Also, conjugate method > all

[Soldier Zero]

Holy shit you just said you can spot reduce.

THIS IS WRONG, SPOT REDUCTION IS A MYTH AND DOES NOT HAPPEN. It's not "insignifigant" It actually does not exist.

http://alwyncosgrove.blogspot.com/search?q=spot+reduction

The study says otherwise.

Not everything is concrete in the world of science. Heck, doctors were recommending smoking at one point in history.

[300 lb Eugene]

Getting a six-pack is more about diet than anything else. If I recall correctly, I believe that you need 10% body fat or lower, which is pretty damn hard to pull off. You need to eat right, and do lots of cardio.

.

I think eating right is a lot more diffcult than weights.
and cardio more difficult.. takes a toll on my mind every once in a while...

I almost there
http://i26.photobucket.com/albums/c107/supersoniccheesy/today.jpg

same weight , less B/F.

[xX_Deus_Xx]

how do i balanced diet?

eating right is hard.

i'd settle for eating the exact same shit everyday if it is all nutritionally balanced and shit.

eating right is wayyyyy more difficult than actually exercising.

[Soldier Zero]

how do i balanced diet?

eating right is hard.

i'd settle for eating the exact same shit everyday if it is all nutritionally balanced and shit.

eating right is wayyyyy more difficult than actually exercising.

Use this (http://johnberardi.com/articles/nutrition/7habits.htm)for a start.

It's pretty basic, but if you can master those then it's a great start.

[CWheezy]

http://alwyncosgrove.blogspot.com/search?q=spot+reduction

The study says otherwise.

Not everything is concrete in the world of science. Heck, doctors were recommending smoking at one point in history.

I guess that topical cream makes your body more likely to use that fat source?

But other than that, saying that you can in any way is still misleading. You might as well say that you can't.

Plus I already don't like that guy, he sounds like a personal trainer, of which a very high majority don't know anything :(

EDIT: Eugene, if you think cardio is more difficult then lifting because lifting doesn't strain your mind....
You're doing it wrong

[Biggzy]

Been doing 5x5, incorporated more legs into my routine, and have been eating a bit more than usual. Tried some Monster Milk today, its ok. Its got a bit too much fat, 6g I think and 350 calories, but it tastes great. Also, NO-Xplode is the best supplement I've ever tried.

All my lifts have gone up dramatically and I've noticed a small increase in size.

[PBalla]

Use this (http://johnberardi.com/articles/nutrition/7habits.htm)for a start.

It's pretty basic, but if you can master those then it's a great start.

yup great link here.

that 90% is key! also, the one disagreement i have, is to replace the green tea with white tea, and drink it before bed for some overnight metabo boost!

[Soldier Zero]

I guess that topical cream makes your body more likely to use that fat source?

But other than that, saying that you can in any way is still misleading. You might as well say that you can't.

Plus I already don't like that guy, he sounds like a personal trainer, of which a very high majority don't know anything :(

I said in my original post it was insignificant.

And that trainer runs one of the most successful gyms in America with a number of sucessful clients that he's worked with.


yup great link here.

that 90% is key! also, the one disagreement i have, is to replace the green tea with white tea, and drink it before bed for some overnight metabo boost!

White tea definitely trumps green, but I'm not sure how much caffeine's in it. If a person's caffeine sensitive, it might screw with them when they're trying to go to bed.

I would buy white tea, but I don't find any of it organic in stores near me. I usually just get organic green tea packets.

[HeavyD853]

I guess that topical cream makes your body more likely to use that fat source?

But other than that, saying that you can in any way is still misleading. You might as well say that you can't.

Plus I already don't like that guy, he sounds like a personal trainer, of which a very high majority don't know anything :(

EDIT: Eugene, if you think cardio is more difficult then lifting because lifting doesn't strain your mind....
You're doing it wrong

Perhaps, but if the data is statistically significant it becomes a different thing than just a single study showing results. Hopefully more studies will be done to see just how repeatable this process is (statistical significance is an indicator of this), and how exactly it occurs.

[CWheezy]

And that trainer runs one of the most successful gyms in America with a number of sucessful clients that he's worked with.


Successful does not mean good. Personal trainers get a lot of clients, but their programs are often shit.

There is a reason why the strongest people in NA train under louie simmons.

I really get the personal trainer vibe from this guy, like someone who tells me to do some slow cardio for 30 minutes to burn my fat.

And then shows me how to bench half reps.


Been doing 5x5, incorporated more legs into my routine, and have been eating a bit more than usual. Tried some Monster Milk today, its ok. Its got a bit too much fat, 6g I think and 350 calories, but it tastes great. Also, NO-Xplode is the best supplement I've ever tried.

All my lifts have gone up dramatically

5x5 is alright for a beginner, but you should look into switching you training into something more useful


I've noticed a small increase in size.

See, your problem is you don't eat enough

[Soldier Zero]

Successful does not mean good. Personal trainers get a lot of clients, but their programs are often shit.

There is a reason why the strongest people in NA train under louie simmons.

I really get the personal trainer vibe from this guy, like someone who tells me to do some slow cardio for 30 minutes to burn my fat.

And then shows me how to bench half reps.

Not everyone wants to be a powerlifter. Louie Simmons doesn't coach the USA's weightlifting team, they have their own coach.

Not sure why you're attacking the guy, but if you honestly think he sucks, then by all means believe that. Just cause you get a 'vibe' that doesn't mean much. You have no basis for thinking he's bad at what he does.

I'm done discussing this, it serves no purpose to continue.

[Pat the Great]

Alwyn Cosgrove has a better rep than the random people in the SRK Weightlifting forum, that's for damn sure.

[HeaT]

Not everyone wants to be a powerlifter. Louie Simmons doesn't coach the USA's weightlifting team, they have their own coach.

Not sure why you're attacking the guy, but if you honestly think he sucks, then by all means believe that. Just cause you get a 'vibe' that doesn't mean much. You have no basis for thinking he's bad at what he does.

I'm done discussing this, it serves no purpose to continue.

obviously the dude is a tool...

im outi

Roberth

[SystemsOn]

i've just started doing 5x5 strength training and i'm enjoying it. one problem i'm having though is my arms aren't very flexible. when i'm doing squats, my arms have trouble bending back to grip the bar even when i'm using a wide grip. it's to the point where my shoulders are hurting after i put the bar back on the clips. any advice for this? should i just stretch my arms by doing shoulder dislocation stretches/other stretches? or should i switch to front squats?

[Epicurus]

i've just started doing 5x5 strength training and i'm enjoying it. one problem i'm having though is my arms aren't very flexible. when i'm doing squats, my arms have trouble bending back to grip the bar even when i'm using a wide grip. it's to the point where my shoulders are hurting after i put the bar back on the clips. any advice for this? should i just stretch my arms by doing shoulder dislocation stretches/other stretches? or should i switch to front squats?

is the bar very low on your back? if so, you could try putting it higher up on your traps.

[300 lb Eugene]

I guess that topical cream makes your body more likely to use that fat source?

But other than that, saying that you can in any way is still misleading. You might as well say that you can't.
EDIT: Eugene, if you think cardio is more difficult then lifting because lifting doesn't strain your mind....
You're doing it wrong

i guess it depends on the person/ gym. some of the people at my gym that should be on the treadmill stay away from it. but will random exersise like the video clip from the last page..

[PlasticTeaLeaf]

As for Toby McGuire, I don't know the details, but I remembering hearing he got that way in 5 months, not 3, and I think he strayed from his vegetarian diet a bit to get at least a little bit of protein. I also believe he spent roughly 5 hours a day doing exercises. A regular weight workout, probably some aerobics, and like someone else mentioned lots of yoga.

:/
Not necessary.

http://veganbodybuilding.com/

[SystemsOn]

is the bar very low on your back? if so, you could try putting it higher up on your traps.

not that low. i think if i put the bar any higher it might be on the base of my neck. good point though, i'll double check position of bar when i go to the gym tomorrow.

[CWheezy]

:/
Not necessary.

http://veganbodybuilding.com/

The dudes on that website need to eat more.

Also, this isn't for everyone, but low bar squatting is generally better, because you can lift more weight.

[Epicurus]

http://veganbodybuilding.com/


hilarious.

:rofl:

[notoriousajg]

i concur

[Soldier Zero]

High bar on the back is more of an Olympic back squat with an upright torso. The advantage is you get a better range of motion.

Lower on the back (resting on the retracted shoulder blades) is powerlifting style which emphasizes a sit back motion leading with the hips. It takes some of the stress off your quads.

Recently skimmed this new article (http://www.t-nation.com/free_online_article/sports_body_training_performance/mythbusters_vol_1) and they pretty much suggest front squatting instead. It's a quick read for anyone interested.

Vegan diets are a big change if you just go head on with no planning what-so-ever, but they're definitely not crazy hard or anything. There are plenty of websites to help out though with a little search here and there.

[Truong]

The dudes on that website need to eat more.

Also, this isn't for everyone, but low bar squatting is generally better, because you can lift more weight.

Generally better in what ways? Low bar squatting is for people who aren't athletic or flexible enough to do high bar oly squat, aka real squats.

I can load the bar heavy and do heavy ass quarter squats, but it don't mean it's "generally better" than anything.

[DJTPC]

Need some advice and/or exercises for pecs and shoulders.

I'm not a beginner yet not an expert, been training for two years and really regularly last year. Arms and abs seem to shape out good, but I feel pecs and shoulders are way beyond the rest.

[Soldier Zero]

Need some advice and/or exercises for pecs and shoulders.

I'm not a beginner yet not an expert, been training for two years and really regularly last year. Arms and abs seem to shape out good, but I feel pecs and shoulders are way beyond the rest.

What do you already do?

[BlodiaVulcan5]

What's a good schedule progression of poundage when graduating to heavier wieghts? Add 5lbs each week, or every two weeks?

Or should I do 2 weeks lifting the same weight, and increase the reps on the 2nd week. Then start adding poundage each cycle?

For the farmers walk to build forearms, should I use plates or 'bells? I've been using plates to also workout my grip, but i hear it doesn't matter.

[Soldier Zero]

What's a good schedule progression of poundage when graduating to heavier wieghts? Add 5lbs each week, or every two weeks?

Or should I do 2 weeks lifting the same weight, and increase the reps on the 2nd week. Then start adding poundage each cycle?

For the farmers walk to build forearms, should I use plates or 'bells? I've been using plates to also workout my grip, but i hear it doesn't matter.

5 lbs. a week is good. It's better to know how you feel that day and what you think is best to add on to the bar. Last week way too easy? Maybe you want to add 10 lbs. Too hard? Even 2.5 lbs is something.

I did farmers walks with dumbbells. Plates would only go so far I assume if they end at the big ol' 45ers. I'm sure if you really clamped on with your fingers, you could do 45+a smaller plate on the outsides of them.

[DJTPC]

What do you already do?

I don't know english names so I put animated gifs

Pecs:

http://www.akelys.com/exercices/exercice/Developpe_avant_etroite/Developpe_avant_etroite.gif

http://www.akelys.com/exercices/exercice/ecarte_incline/ecarte_incline.gif

http://www.akelys.com/exercices/exercice/developpe_couche_halteres/developpe_couche_halteres.gif

http://www.akelys.com/exercices/exercice/Developpe_droit_machine/Developpe_droit_machine.gif

Shoulders:

http://www.akelys.com/exercices/exercice/Dev_droit_assis_pro_alt/Dev_droit_assis_pro_alt.gif

http://www.akelys.com/exercices/exercice/Elevation_laterale_incline/Elevation_laterale_incline.gif

http://www.akelys.com/exercices/exercice/elevation_laterale_tendus/elevation_laterale_tendus.gif

I usually do 4 reps of 12 for every exercise.

[tech master]

I don't know english names so I put animated gifs

Pecs:

http://www.akelys.com/exercices/exercice/Developpe_avant_etroite/Developpe_avant_etroite.gif

http://www.akelys.com/exercices/exercice/ecarte_incline/ecarte_incline.gif

http://www.akelys.com/exercices/exercice/developpe_couche_halteres/developpe_couche_halteres.gif

http://www.akelys.com/exercices/exercice/Developpe_droit_machine/Developpe_droit_machine.gif

Shoulders:

http://www.akelys.com/exercices/exercice/Dev_droit_assis_pro_alt/Dev_droit_assis_pro_alt.gif

http://www.akelys.com/exercices/exercice/Elevation_laterale_incline/Elevation_laterale_incline.gif

http://www.akelys.com/exercices/exercice/elevation_laterale_tendus/elevation_laterale_tendus.gif

I usually do 4 reps of 12 for every exercise.

do you mean 4 sets of 12 reps?

seems like you're already doing quite a bit.

The best way to increase size and raw power is to lift heavy. I typically do 2 exercises per muscle group. 3 at most. 1 anchor, then a variation or two. 5-6 sets per exercise. Lifting at most 5 reps per set.

Instead of doing more exercises, i'd focus on doing high quality sets and lifting heavier. Lift as heavy as you can while keeping GOOD form.

Also don't forget that Pecs are hard to increase size and strength, so you just gotta be consistent.

[Soldier Zero]

I don't know english names so I put animated gifs

Pecs:

http://www.akelys.com/exercices/exercice/Developpe_avant_etroite/Developpe_avant_etroite.gif

http://www.akelys.com/exercices/exercice/ecarte_incline/ecarte_incline.gif

http://www.akelys.com/exercices/exercice/developpe_couche_halteres/developpe_couche_halteres.gif

http://www.akelys.com/exercices/exercice/Developpe_droit_machine/Developpe_droit_machine.gif

Shoulders:

http://www.akelys.com/exercices/exercice/Dev_droit_assis_pro_alt/Dev_droit_assis_pro_alt.gif

http://www.akelys.com/exercices/exercice/Elevation_laterale_incline/Elevation_laterale_incline.gif

http://www.akelys.com/exercices/exercice/elevation_laterale_tendus/elevation_laterale_tendus.gif

I usually do 4 reps of 12 for every exercise.

I think it's a bit much. You can drop all those shoulder exercises since pec work will hit them just as hard.

Chest exercises I personally like are barbell bench press and dips. I use to do dumbbell flies, but my right shoulder developed pain from doing them and stopped those a while back. Push-ups are good, but without chains or resistance bands, you have to rely on different variations to progress.

Shoulder exercises like overhead presses or barbell/dumbbell push press are fine, make sure to do the exercises standing rather than sitting. Doing alternating dumbbell presses are great too.

Works your lats as hard too because you want to have a balance between your front and back muscles. I forget where I read this, but a bigger (or stronger) chest can be gained by having strong lats.

[DJTPC]

Thanks tech master and Soldier Zero.

You both agree on me doing too much, so I'm going for shorter and heavier exercising.
I've already integrated what you said in my last training, I'll see how it works out.

Btw, I'll keep my 4x12 for the other muscle groups as it's still working well. So, what do you think about doing 4x12 for some muscles and 5x5 for others ?

[Truong]

Honestly, if you can do 4 sets of 12 of ANYTHING, it's way too easy and you won't gain much, if all, in the long run. At first you might get noob gains, but eventually you're gonna have to up the weight, and lower the rep range to 5-6-8.

But yeah, 5x5 for the big three lift is great for beginners.

[TheMaidenMasha]

Can anyone recommend a good set of Grippers? I wanna do some grip training at home.

[300 lb Eugene]

http://www.youtube.com/watch?v=RA3oiKmMQVw


scary......dont ever mess with her :nono:

[tech master]

or maybe if you mess with her... sexually... nobody will ever mess with you haha.

did i just say that? *shivers down spine*

[dustyape]

http://www.youtube.com/watch?v=RA3oiKmMQVw


scary......dont ever mess with her :nono:

thats like 220kg(500lbs me thinks).....theres no way in hell that lady can do that.

edit: if that was 220kg then the bar would have bent on the sides.

[Epicurus]

http://www.youtube.com/watch?v=RA3oiKmMQVw


scary......dont ever mess with her :nono:

lol fake weights.

[PBalla]

alright so im not sure if we have discussed this yet.

in regards to pecs, is our only option just consistently hitting the pec major and by way also hitting the minor? what im getting at is, is there an exercise to work the bottom part of pec. major?, or just looking for the name of the muscle that creates the bottom rounded part of the chest, that helps it extrude from the torso?

http://images.askmen.com/sports/health_150/150b_mens_health.jpg

are we supposed to treat that as just one muscle we work out over and over or can it be broken down into smaller parts? (mainly looking to work beneath the nipple).

god my diction is terrible when trying to ask this, anyone understand me? ha.

[Soldier Zero]

For some ideas on grip strength, check out the section of videos here (http://www.youtube.com/user/smittydiesel).

[dustyape]

For some ideas on grip strength, check out the section of videos here (http://www.youtube.com/user/smittydiesel).

ive been watching there vids since 07. learned alot of grip related stuff from them. are u into grip/bending?

[Epicurus]

alright so im not sure if we have discussed this yet.

in regards to pecs, is our only option just consistently hitting the pec major and by way also hitting the minor? what im getting at is, is there an exercise to work the bottom part of pec. major?, or just looking for the name of the muscle that creates the bottom rounded part of the chest, that helps it extrude from the torso?

http://images.askmen.com/sports/health_150/150b_mens_health.jpg

are we supposed to treat that as just one muscle we work out over and over or can it be broken down into smaller parts? (mainly looking to work beneath the nipple).

god my diction is terrible when trying to ask this, anyone understand me? ha.


treat chest as one muscle.

typically for the bottom part of the chest you can do decline press, for the upper part you can do incline press, and for the inner part you can do flies.

but really you should just concentrate on flat press the most.

[PBalla]

damn i was hoping that wasnt the case!

[Epicurus]

damn i was hoping that wasnt the case!

why's that?

[PBalla]

i'd just rather hit diff sections of the chest real hard, idk, just me i guess

[Soldier Zero]

ive been watching there vids since 07. learned alot of grip related stuff from them. are u into grip/bending?

Na, but I've been recently watching new vids they've been putting up. They do all types of hard ass training.

[Seta]

Anyone ever been on Prednisone? This stuff is killing me. Gained 15-20 pounds in 2 months (all fat+water) and there's no stopping the appetite. I've never been heavier than 155 pounds in my life so walking around at 170 just feels weird, especially with all this fat around my abs. Just came down to 40mg/day so hopefully I can curb the weight gain some.

[BlodiaVulcan5]

i have, though I did not get any of the side effects. Side effects normally do not effect me with any drug, actually. water retention is minor if i recall, so just up the cardio and gradually wean yourself from the drug.

[SystemsOn]

i've been doing 5x5 strength training the past few weeks and it's been great. i've been increasing my squats 5 lbs. every time i workout so far like i'm supposed to. however, there's going to be a point when i'm not going to finish 5 sets and fail. my question is how do i let the bar fall in a safe manner so that i don't hurt myself? i'm using a rack with safety catches that i place about 3~4 inches below the bar at the lowest point in my squat.

do i just let go of the bar and let it drop/roll off my back when i'm at the lowest squat position? or do i lean back? not sure at all how to let the bar fall safely. thanks in advance.

[dustyape]

i've been doing 5x5 strength training the past few weeks and it's been great. i've been increasing my squats 5 lbs. every time i workout so far like i'm supposed to. however, there's going to be a point when i'm not going to finish 5 sets and fail. my question is how do i let the bar fall in a safe manner so that i don't hurt myself? i'm using a rack with safety catches that i place about 3~4 inches below the bar at the lowest point in my squat.

do i just let go of the bar and let it drop/roll off my back when i'm at the lowest squat position? or do i lean back? not sure at all how to let the bar fall safely. thanks in advance.

Good to hear that someone is actually doing the 5x5 program. Are you using Bill Starr's program? When I first started weightlifting seriously I used a similar program but with olympic weightlifting lifts. You should let the bar go when you are at your lowest squat position.....I assume that your lowest squat position is lower then parallel and it should be.

[WaInut]

i've been doing 5x5 strength training the past few weeks and it's been great. i've been increasing my squats 5 lbs. every time i workout so far like i'm supposed to. however, there's going to be a point when i'm not going to finish 5 sets and fail. my question is how do i let the bar fall in a safe manner so that i don't hurt myself? i'm using a rack with safety catches that i place about 3~4 inches below the bar at the lowest point in my squat.

do i just let go of the bar and let it drop/roll off my back when i'm at the lowest squat position? or do i lean back? not sure at all how to let the bar fall safely. thanks in advance.

Safest way? Have somebody who can spot you, I'm sure most people will agree. Otherwise I don't know, as I've never done anything major that can injure me without somebody spotting me.



Just now noticed this thread, and I did just get back from the Arnold Classic yesterday, so now I'm loaded up on a bunch of free samples (probably made over 10x the amount the ticket cost).

[dustyape]

Safest way? Have somebody who can spot you, I'm sure most people will agree. Otherwise I don't know, as I've never done anything major that can injure me without somebody spotting me.



Just now noticed this thread, and I did just get back from the Arnold Classic yesterday, so now I'm loaded up on a bunch of free samples (probably made over 10x the amount the ticket cost).

damn wish I was there. did you pass by the gnc grip gauntlet?

[SystemsOn]

Good to hear that someone is actually doing the 5x5 program. Are you using Bill Starr's program? When I first started weightlifting seriously I used a similar program but with olympic weightlifting lifts. You should let the bar go when you are at your lowest squat position.....I assume that your lowest squat position is lower then parallel and it should be.

i'm actually using stronglifts.com's (http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/) 5x5 strength training. and yea, my hip is parallel to the floor.

[dustyape]

i'm actually using stronglifts.com's (http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/) 5x5 strength training. and yea, my hip is parallel to the floor.

oh there program is prob like bill starr's but different.

are you squatting like this http://www.straighttothebar.com/images/posts/071210_pisarenko.jpg

or like this http://worldfitnessnetwork.com/wp-content/uploads/2007/11/bad-stance.jpg

[WaInut]

damn wish I was there. did you pass by the gnc grip gauntlet?

Yeah, didn't give it a try though. I wanted to show people how a real man did pullups over at the army booth, but they wouldn't hold my bag of samples for me, and somebody weasel would probably have snagged it.

[VruS]

I'm 5'10, around 140 ish pounds. What are good strength goals for bench, back squat and deadlift?

[Mizi]

Anyone know a good place to get some supplements w/o paying gnc prices. Seattle area. Oh yeah, I do 5 hip thrusts everytime i bust out an ultra combo. 10 if its on Sagat. Good core excersize.

[dustyape]

I'm 5'10, around 140 ish pounds. What are good strength goals for bench, back squat and deadlift?

you must be a really skinny fit dude. am 6ft 200lbs. 2x body weight for the back squat and deadlift. am not too crazy about the bench press.....I do more olympic weightlifting.

[dustyape]

Yeah, didn't give it a try though. I wanted to show people how a real man did pullups over at the army booth, but they wouldn't hold my bag of samples for me, and somebody weasel would probably have snagged it.

Last year the marines had a pullup contest in military island in times square. I did 20 full pullups(all the way down) and everyone else did that half assed bullshit you see in gyms.

[WaInut]

Last year the marines had a pullup contest in military island in times square. I did 20 full pullups(all the way down) and everyone else did that half assed bullshit you see in gyms.

Yeah that's the kind I do when I workout, granted I have a spotter so I don't end up flying into the mirror directly in front of the stand we have and breaking it. I did see one guy there go to around 35 or so and only started struggling around 30. I need to start working out again, but I've been really busy at work and got really sick during this winter, but going to the Arnold basically completely remotivated me to get in tip-top shape.

[dustyape]

depending on what your into bodybuilding, strongman, or olympic weightlifting, the arnold could motivate anyone. slowly get back into it.

[Soldier Zero]

my question is how do i let the bar fall in a safe manner so that i don't hurt myself? i'm using a rack with safety catches that i place about 3~4 inches below the bar at the lowest point in my squat.

do i just let go of the bar and let it drop/roll off my back when i'm at the lowest squat position? or do i lean back? not sure at all how to let the bar fall safely. thanks in advance.

I just drop down and let the safety catches get the bar. When I did back squats last spring, I'd see my lowest position then put the safeties one notch below that. If I couldn't make that last rep, I descended until the bar was resting on the safety bars. So my reps were hamstring touching calves, but a failed rep was hamstrings touching ankles-ish.

Whatever you try, be sure it makes sense. :tup:

[Mr.Noodle]

Yeah, didn't give it a try though. I wanted to show people how a real man did pullups over at the army booth, but they wouldn't hold my bag of samples for me, and somebody weasel would probably have snagged it.

Can you link pictures or a video of how you do pullups? I've started doing them recently and I think I'm doing them wrong and have bad form.

[Soldier Zero]

Can you link pictures or a video of how you do pullups? I've started doing them recently and I think I'm doing them wrong and have bad form.

The clip here (http://www.t-nation.com/free_online_article/sports_body_training_performance_bodybuilding/5_common_technique_mistakes%26cr)shows a chin-up, but it applies to pull-ups as well.

[CWheezy]

lol, you want good pullup form?

Just do em like matt kroc, you'll be deadlifting 800 pouinds in no time.

http://www.youtube.com/watch?v=8874JYBIODQ

[dustyape]

lol, you want good pullup form?

Just do em like matt kroc, you'll be deadlifting 800 pouinds in no time.

http://www.youtube.com/watch?v=8874JYBIODQ

matt kroc is a beast. wish I had one of those monolifts.

[Truong]

Strict Chins/Pull Ups make no sense to me. The point of the movement, at least to me, is to be explosive enough to get yourself over that bar. It's not an isolation exercise, you shouldn't have to be strict. Be explosive. Kip, yank, jerk, whatever the hell you have to do to pull yourself above that bar. Imo, the chin/pull up is just a half-assed muscle up anyway. No one does a muscle up slow. Explode up.

http://www.youtube.com/watch?v=boLl8rGhJvE&feature=channel_page he does 55 "cheat" pull ups. And he deadlifts 950+ pounds.

If you want strict back/lat isolation, go do lat pull downs :arazz:

[SystemsOn]

oh there program is prob like bill starr's but different.

are you squatting like this http://www.straighttothebar.com/images/posts/071210_pisarenko.jpg

or like this http://worldfitnessnetwork.com/wp-content/uploads/2007/11/bad-stance.jpg

not sure if i go as deep as the first link. but definitely lower than the second pic. here's a video: http://www.youtube.com/watch?v=xK6cV4uztfY. comments & suggestions are welcomed.

and i forgot to mention: a couple pages ago i mentioned my arms hurt from gripping the bar in squat form. i narrowed the grip a little and raised the bar just a bit on my traps. the pain went away heh. i was about to switch to front squats but thanks to a couple replies i changed my grip a bit and it worked. thanks.

[TheMaidenMasha]

Thats how low I squat so looks it looks alright to me. My brother always insists on me going all the way down so i'm not sure if its alright if you go parallel like that though. Go lower in weight and try going all the way down because its probably a better habit to develop from the beginning. Also, when you feel like you have to bend over your upper body a bit try and push your elbows forward it will help you stay upright.


Correct me if im wrong though.


http://www.ringside.com/detail.aspx?ID=26078

hows this gripper? looks like a sweet deal!

[dustyape]

Thats how low I squat so looks it looks alright to me. My brother always insists on me going all the way down so i'm not sure if its alright if you go parallel like that though. Go lower in weight and try going all the way down because its probably a better habit to develop from the beginning. Also, when you feel like you have to bend over your upper body a bit try and push your elbows forward it will help you stay upright.


Correct me if im wrong though.


http://www.ringside.com/detail.aspx?ID=26078

hows this gripper? looks like a sweet deal!

I picked up the habit of squating low too from a south african rugby trainer. He told me that the lower you squat the stronger you get. I had to use low weights around 60kg then I built up to 100kg. atg(ass to grass) squats are the best. You should pick up an ivanko super gripper.

[dustyape]

not sure if i go as deep as the first link. but definitely lower than the second pic. here's a video: http://www.youtube.com/watch?v=xK6cV4uztfY. comments & suggestions are welcomed.

and i forgot to mention: a couple pages ago i mentioned my arms hurt from gripping the bar in squat form. i narrowed the grip a little and raised the bar just a bit on my traps. the pain went away heh. i was about to switch to front squats but thanks to a couple replies i changed my grip a bit and it worked. thanks.

Your form looks good. Make sure that you keep your heels on the ground. I do the same thing with the grip. It just feels more natural.

[CWheezy]

matt kroc is a beast. wish I had one of those monolifts.

Oh, matt is definitely really strong, but his pullups are pretty funny with his hyuuge range of motion.

There is a video of jim wendler making fun of him, but I can't find it right now :(

EDIT:
not sure if i go as deep as the first link. but definitely lower than the second pic. here's a video: http://www.youtube.com/watch?v=xK6cV4uztfY. comments & suggestions are welcomed.


STOP SQUATTING ON A SMITH MACHINE.

You aren't hitting depth either, and sit back more. I'd reccommend doing box squats at a little bit below parallel, so as to learn how to sit back when doing regular squats.

[TheMaidenMasha]

I picked up the habit of squating low too from a south african rugby trainer. He told me that the lower you squat the stronger you get. I had to use low weights around 60kg then I built up to 100kg. atg(ass to grass) squats are the best. You should pick up an ivanko super gripper.

Where would be a good place to order them?

[SystemsOn]

STOP SQUATTING ON A SMITH MACHINE.

You aren't hitting depth either, and sit back more. I'd reccommend doing box squats at a little bit below parallel, so as to learn how to sit back when doing regular squats.

yea i know i should do it with out the smith machine. i was actually going to take an empty olympic bar and use the rear clips of the machine but the bar doesn't fit. my concern is how would i drop the bar when i stall without the smith machine's safety catch.

[CWheezy]

yea i know i should do it with out the smith machine. i was actually going to take an empty olympic bar and use the rear clips of the machine but the bar doesn't fit. my concern is how would i drop the bar when i stall without the smith machine's safety catch.

Get a spotter or don't fail.

If you're careful, you can dump it overtop of your head (ie leaning forward) but you can hit your head as the bar rolls.

Or falling backwards and pushing the bar behind you.

[VruS]

yea i know i should do it with out the smith machine. i was actually going to take an empty olympic bar and use the rear clips of the machine but the bar doesn't fit. my concern is how would i drop the bar when i stall without the smith machine's safety catch.

If your gym has a power-rack, use that. If it doesn't, use the smith. imo

[dustyape]

CWheezy
I read gym jim wendler articles on elitefts. just purchased some mini monster bands from them.

TheMaidenMasha
this place has it for 24.50. every other site I checked has it for 35.00 and up.
http://www.wwfitness.com/supergripper.html

[TheMaidenMasha]

thanks man!

[Soldier Zero]

If you're careful, you can dump it overtop of your head (ie leaning forward) but you can hit your head as the bar rolls.

I would never recommend this way. It's a disaster waiting to happen for cervical and/or lumbar spine.

A rack with safeties should be sufficient. Putting the safeties accordingly to how low you squat should be just fine. If the situation really calls for it, then dump the bar backwards.

I figure that since the bar is over your center of gravity that if you stall near the bottom, you can't simply toss/dump it backwards. Anyone can confirm?

As for how deep you squat, I know for (Olympic/full) back squats, the lower you go in the range-of-motion, the more gluteal activation occurs.

[Weeks]

been working out lately. i'm a real hardgainer so it's frustrating to hit the weights, but i'm trying. doing high weights low reps, fuck it hurts the next couple days, but going on a month now and i'm not as sore. is that normal, or should i be expecting to continue being sore? i'm afraid i might not be going hard enough

[Epicurus]

been working out lately. i'm a real hardgainer so it's frustrating to hit the weights, but i'm trying. doing high weights low reps, fuck it hurts the next couple days, but going on a month now and i'm not as sore. is that normal, or should i be expecting to continue being sore? i'm afraid i might not be going hard enough

nope, being sore isn't a measure of making gains.

[Weeks]

nope, being sore isn't a measure of making gains.

cool, thanks

Is it okay to hit a muscle group hard just once a week? That's all I can pull right now unfortunately with my schedule

[fishjie]

cool, thanks

Is it okay to hit a muscle group hard just once a week? That's all I can pull right now unfortunately with my schedule

all you need is benchpress, squat, deadlift, and pullups. and then do 5 sets of 5 reps. compound exercises with low reps heavy weight will do you way more good than isolation exercises if you are a hard gainer. eating lots of big macs helps too.

[Epicurus]

all you need is benchpress, squat, deadlift, and pullups. and then do 5 sets of 5 reps. compound exercises with low reps heavy weight will do you way more good than isolation exercises if you are a hard gainer. eating lots of big macs helps too.

this is true.

throw in some military press and you're good to go.

[Soldier Zero]

If you're skinny/lanky, just gobble up a lot of carbs and protein.

[WaInut]

If you're skinny/lanky, just gobble up a lot of carbs and protein.

This man speaks the truth. Pop-tarts are great for complex carbs, and if you're skinny it doesn't matter what kind you eat, as it'll all go to your muscles and you shouldn't be getting any bodyfat from it. As for protein I go with supplements and lots of beef and chicken for that.

[Weeks]

thanks for the advice fellas.

fishjie: been doing all those 'cept the deadlift, maybe i'll add that to my repertoire. squats are probably my favorite workout, i dunno why. i was wobbly walking up the stairs to my garage apartment today and it made me happy.

[dustyape]

Ever tried dipping (if anyone here dips) after a squat workout? :razzy:

[CWheezy]

I would never recommend this way. It's a disaster waiting to happen for cervical and/or lumbar spine.



Well, if you don't have a rack, and you need to get the weight off....

Going back is almost as dangerous


Almost better to not squat at all if you can't have a spotter, or a power rack.

[HaiDuongRiceMan]

all you need is benchpress, squat, deadlift, and pullups. and then do 5 sets of 5 reps. compound exercises with low reps heavy weight will do you way more good than isolation exercises if you are a hard gainer. eating lots of big macs helps too.

So an everyday thing or a day of rest between it? I've been doing isolation exercises but if this is better than I'll give it a shot.

[Epicurus]

So an everyday thing or a day of rest between it? I've been doing isolation exercises but if this is better than I'll give it a shot.

3x a week. m/w/f

mon=heavy

w= light

f=medium


http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

[dustyape]

Bill Starrs 5x5 is one of the best strength programs around IMO.

[CWheezy]

I really don't like this 5x5 thing.

I mean, if you're really good at judging how hard you should go each day then yeah it'll work.

But you wont be working at 100% for each exercise, especially to do 5 sets of it.

[Soldier Zero]

So an everyday thing or a day of rest between it? I've been doing isolation exercises but if this is better than I'll give it a shot.


3x a week. m/w/f

mon=heavy

w= light

f=medium


http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

I don't believe in squatting so frequently for beginners or intermediate lifters.

Fatigue will accumulate much quicker doing such CNS taxing compound lifts. Also, your knees will feel like garbage from the compression forces in back squats.

Squatting and deadlifting in one day isn't really a good idea. As CWheezy said (to some extent), whichever you perform first, the second lift isn't going to be working at a regular load. Squat heavy and you won't be deadlifting nearly as heavy as you could be.

[fishjie]

So an everyday thing or a day of rest between it? I've been doing isolation exercises but if this is better than I'll give it a shot.

easiest way to split it is 3 workouts a week, with one day rest in between, with one workout for bench, squat and deadlift. you can throw in some isolation exercises after you've done the compound exercise at the start.

[Weeks]

so what if we can only do one group a week?
like, i do chest/abs tuesday
back wednesday
i do legs/arms friday

repeat next week

[dustyape]

I like doing heavy deadlifts at the end of the week. The deadlift is more taxing on your body and cns then any other lift. And you can squat 3 to 4 times a week if you can. I was on a russian front squat program that had me squating 3x a week. Just have to eat right and get at least 8 hours of sleep. Throw in some naps in between the day and you are good to go.

[VruS]

Squatting and deadlifting in one day isn't really a good idea. As CWheezy said (to some extent), whichever you perform first, the second lift isn't going to be working at a regular load. Squat heavy and you won't be deadlifting nearly as heavy as you could be.

I don't think it's a bad idea. They way I put it in my workout is 3x5 squats and 1x5 deadlifts. I'm using riptoe's str program.

[Capn Spanky]

Should I only be doing 5x5 for pullups? I've been doing 5 sets, but I feel like I can do way more than 5 each set.

I've also been trying 3 sets of 12 reps.

Any thoughts?

As for bench, my shoulder hurts when I do a regular bench press. I think it's because I over did it, so I've been using a Smith press to do both flat and incline bench presses. What am I missing out on by not using a regular flat bench for my bench press?

[Epicurus]

I don't believe in squatting so frequently for beginners or intermediate lifters.

Fatigue will accumulate much quicker doing such CNS taxing compound lifts. Also, your knees will feel like garbage from the compression forces in back squats.

Squatting and deadlifting in one day isn't really a good idea. As CWheezy said (to some extent), whichever you perform first, the second lift isn't going to be working at a regular load. Squat heavy and you won't be deadlifting nearly as heavy as you could be.


Ya, this is true. I tried the routine as it was and my recovery just wasn't up to it, so I modified it slighty. I think people have to test routines themselves and adapt them to their needs.



capn spanky: As for bench, my shoulder hurts when I do a regular bench press. I think it's because I over did it, so I've been using a Smith press to do both flat and incline bench presses. What am I missing out on by not using a regular flat bench for my bench press?

I went from flat dumbbell bench to barbell bench and my left shoulder was a bit sore the first couple of days.
You might just have to get used to the movement or replace barbell with dumbbell bench.

[Soldier Zero]

I don't think it's a bad idea. They way I put it in my workout is 3x5 squats and 1x5 deadlifts. I'm using riptoe's str program.

You simply won't be deadlifting to full potential if you squat first. Likewise, you won't be squatting to full potential if you deadlift first.

It's better to divide up your work load and separate which lifts are most demanding on your body.

[TheMaidenMasha]

Oh man i hurt myself so bad doing deadlifts when i first started doing them and was on my back for like 4-5 days. So yeah if you dont have the juice in your legs to do deadlifts I agree, dont do them lol

Ive learned the form since then though and its become a staple of my workouts JUST REMEMBER TO USE YOUR LEGS.

If your shoulder is hurting from horizontal presses you're simply going too low. I know you're supposed to go as close to your chest as possible but if its heavy and your'e going beyond your arms being horizontal in that L shape you can hyperextend.

[M.D.]

Is there anything other then pushups that will help build my chest up? Also is it possible to make your arms bulky if you're a skinny mofo like myself?

[Scribbla]

Apart for benching i find reverse pull-ups are most effective for my chest, try starting with 3x15. yeah, the arms are possible, i use to be a skinny mofo until i started filling out my frame. Start with tricep extensions and bicep curls an up your protein intake.

[Soldier Zero]

If your shoulder is hurting from horizontal presses you're simply going too low. I know you're supposed to go as close to your chest as possible but if its heavy and your'e going beyond your arms being horizontal in that L shape you can hyperextend.

This article (http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/jointfriendly_training&cr=) on the bottom of page 2 provides alternative exercises for shoulder problems.

I do the angled shoulder press and they're great. It works the front delts pretty damn hard.


Is there anything other then pushups that will help build my chest up? Also is it possible to make your arms bulky if you're a skinny mofo like myself?

Dips on a dip station (attempt to be parallel to the floor with each rep) and chin-ups or lat-pulldowns with a close chin-up style grip will be a good start. Chest, tri's, lats, and bi's all in 2 exercises.

[Epicurus]

Is there anything other then pushups that will help build my chest up?

Without using weights or what? Bodyweight work can only get you so far, and it isn't very far at all.



Also is it possible to make your arms bulky if you're a skinny mofo like myself?

First of all, why would you want that sort of look? It is so aesthetically unpleasing to see a guy with big arms, and no traps, a tiny neck, small shoulders and no back.

Secondly, it's really hard/impossible to get big arms while being skinny everywhere else. Counterproductive and a waste of time also.

[dustyape]

Is there anything other then pushups that will help build my chest up? Also is it possible to make your arms bulky if you're a skinny mofo like myself?

You should include chinups and pullups in your workout. And if you can do some squats.

[CWheezy]

I don't believe in squatting so frequently for beginners or intermediate lifters.


I actually believe the opposite.

Beginners should be squatting every day, to get the form down. Maybe not with heavy weight every day, but with a bar at least. Getting the form down is the most important thing.

Plus, as you get more advanced, you lift heavier and heavier weights, so you can't squat as often.

[RsistncE]

I just noticed this thread (apparently didn't see it before) and I noticed a lot of skinny guys here wanting to put on weight. Being a former skinny guy and now a fairly devoted mma'er, I'm here to help. I know more than any single person should when it comes to excercise, nutrition and supplements so if you have ANY questions, ask away. And it probably helps with my advice in supplements that I'm a biochem/microbio student hehe.

[Pat the Great]

I just noticed this thread (apparently didn't see it before) and I noticed a lot of skinny guys here wanting to put on weight. Being a former skinny guy and now a fairly devoted mma'er, I'm here to help. I know more than any single person should when it comes to excercise, nutrition and supplements so if you have ANY questions, ask away. And it probably helps with my advice in supplements that I'm a biochem/microbio student hehe.

this intro post, plus a march '09 join date, makes you sound like kind of a prick.

where do you get your exercise / nutrition information from?

[Truong]

10 buck says he knows every single exercise to hit the upper middle pec and his nutrition advice consists of eating more calories and protein.

[Soldier Zero]

I actually believe the opposite.

Beginners should be squatting every day, to get the form down. Maybe not with heavy weight every day, but with a bar at least. Getting the form down is the most important thing.

Plus, as you get more advanced, you lift heavier and heavier weights, so you can't squat as often.

Makes sense.

I picked up the way for practicing form for an exercise is do 8-12 sets of 1-2 reps with light weight and 10-20 seconds rest in between. It's listed as #2 here (http://www.bodybuilding.com/fun/staley3.htm).

But if it works, can't argue with your way.


I know more than any single person should when it comes to excercise, nutrition and supplements so if you have ANY questions, ask away. And it probably helps with my advice in supplements that I'm a biochem/microbio student hehe.

Bologna! The true master never says he knows more than any single person, but rather he could more from any other person for the rest of his life!

Now that I got that out, I think it would be better if you were a nutrition major student or exercise science at least.

[Jorant]

Well, about a billion posts ago, I talked about how into weight lifting I am and so on... I seem to be stuck. I've been stuck lifting any heavier weight for months and months now. I'm really frustrated. I think I look as good as I ever have, but then I see vids of some people (professional body builders) and I just get depressed. I may start taking steroids or something... I just can't seem to make headway.

People look at me and say "jesus you're big" or "you are ripped"... but I just think they're full of shit. I just look at myself and think "I'm not big enough". It's a sickness, I really believe. Maybe it's from playing video games and seeing these retardedly impossible physiques and I get depressed. It's really pathetic, but I will never be happy with how I look.

[linkgt]

Well, about a billion posts ago, I talked about how into weight lifting I am and so on... I seem to be stuck. I've been stuck lifting any heavier weight for months and months now. I'm really frustrated. I think I look as good as I ever have, but then I see vids of some people (professional body builders) and I just get depressed. I may start taking steroids or something... I just can't seem to make headway.

People look at me and say "jesus you're big" or "you are ripped"... but I just think they're full of shit. I just look at myself and think "I'm not big enough". It's a sickness, I really believe. Maybe it's from playing video games and seeing these retardedly impossible physiques and I get depressed. It's really pathetic, but I will never be happy with how I look.


*sigh* I knew this was going to happend after seeing the new models for SF4. And steroid up chris from RE5. Damn capcom!

Anyway, dont take steroids its dumb, and the side effects may come back to haunt you. You probably need to try out new excersices and stuff. Check this guys youtube, really helpfull videos .

http://www.youtube.com/user/scooby1961

Or his website

http://www.scoobysworkshop.com/


This youtube vid also showcases some different exercises:

http://www.youtube.com/watch?v=XPX2Je8wJHw


Hope all this helps and keeps you away from the ball shrinking, testosterone messing , back acne, rage inducing drug.

[RsistncE]

this intro post, plus a march '09 join date, makes you sound like kind of a prick.

where do you get your exercise / nutrition information from?

I had a feeling it might have, either way didn't mean for it to come off like that.

EARLY STUFF (ie. 4+ years ago) I used to get mostly from men's health, at which point I moved onto men's fitness and then to M&F. The only problem is that fitness magazines only get you so far, so now I most of the stuff I get is on the ground from people I train with and a couple that are csep cpt's that formerly worked for the CF.


Bologna! The true master never says he knows more than any single person, but rather he could more from any other person for the rest of his life!

Now that I got that out, I think it would be better if you were a nutrition major student or exercise science at least.

Again I didn't mean to come off as a douche, actually just meant to say that I've been steeped in the stuff far too long that my brain is overloaded with it and that I should share the knowledge. As for the biochem/micro comment, I was referring directly to supplements which is a department a biochem major is going to know a fair bit more about than any nutritionist or trainer.


Well, about a billion posts ago, I talked about how into weight lifting I am and so on... I seem to be stuck. I've been stuck lifting any heavier weight for months and months now. I'm really frustrated. I think I look as good as I ever have, but then I see vids of some people (professional body builders) and I just get depressed. I may start taking steroids or something... I just can't seem to make headway.

People look at me and say "jesus you're big" or "you are ripped"... but I just think they're full of shit. I just look at myself and think "I'm not big enough". It's a sickness, I really believe. Maybe it's from playing video games and seeing these retardedly impossible physiques and I get depressed. It's really pathetic, but I will never be happy with how I look.


You've plateaued. Basically what has happened is your body has adapted to certain compound or isolation movements and it will no longer respond with muscle hypertrophy. Simple answer to the problem is that you need to change up your routine, with the best idea being to switch the days you work out, the rep count, the set count and the types of exercises. Your first priority is definitely the change the types of exercises you are doing though. This is something you should be doing to your routine every 4-6 weeks (differs from individual to individual). This should help you shoot through your plateau. Also make sure you're supplementing with simple carbs + whey (4:1 ratio) during workout and more simple carbs + whey protein afterwards (2:1). There are also several pre and post workout supplements that can help with busting through plateaus and im assuming your diet is up to snuff.

As for the second part of your question, I suggest you should talk to someone like a personal therapist about that issue, since I've seen too many people hurt themselves in a weight room for "perfection". Health always comes first, in fact that's the entire point of being active.

[jabhadouken]

I had a feeling it might have, either way didn't mean for it to come off like that.

Early stuff I used to get mostly from men's health, at which point I moved onto men's fitness and then to M&F. The only problem is that fitness magazines only get you so far, so I most of the stuff I get is on the ground from people I train with and a couple that are csep cpt's that formerly worked for the CF.

Again I didn't mean to come off as a douche, actually just meant to say that I've been steeped in the stuff far too long that my brain is overloaded with it and that I should share the knowledge.

Either way, if anyone has any specific questions ask away.

Men's Health is "teh" fail.

Peace.

[RsistncE]

Men's Health is "teh" fail.

Peace.

Hostile enough?

[jabhadouken]

Hostile enough?

No hostility here, man.

Merely truth.

[huynhs87]

I started weightlifting about 8 months ago. I used Starting Strength by Mark Rippetoe, which is an excellent newbie program. It gets you doing the great compound lifts, squat, bench and deadlift. You maximize your newbie gains and learn very potent lifts.

I went to Madcow's Linear 5x5 which was posted like one page back. I made some excellent progress there. Now I'm doing the advanced version with periodization because the maximum effort lifts are just taking too much out of me.

I most certainly can vouch for the validity of these two programs. I've probably put on about 20lbs while losing fat and making really good strength gains.

I'd say I was a skinny-fat guy when I started and since I'm not very carb tolerant, I started doing the 40/40/20 diet with 40% cals from protein and fat and 20% from carbs.

[Jorant]

No hostility here, man.

Merely truth.

The thing about Men's Health is they assume you aren't ever improving. No sense in subscribing to it, since they keep telling you how to lose that fat, how to get this how to get that... shit, shouldn't I have done all those things from your past issues already?

It's a cute magazine, and worth picking up and reading when in Barnes and Noble from time to time, but nothing I would follow if I've been exercising for a year or more. More of an "average fat guy's starter guide to getting fit".

[Soldier Zero]

Men's Health is alright, maybe some interesting articles that aren't fitness-related specifically that are worth while.

Free blogs and articles online ftw!

[dustyape]

I started weightlifting about 8 months ago. I used Starting Strength by Mark Rippetoe, which is an excellent newbie program. It gets you doing the great compound lifts, squat, bench and deadlift. You maximize your newbie gains and learn very potent lifts.

I went to Madcow's Linear 5x5 which was posted like one page back. I made some excellent progress there. Now I'm doing the advanced version with periodization because the maximum effort lifts are just taking too much out of me.

I most certainly can vouch for the validity of these two programs. I've probably put on about 20lbs while losing fat and making really good strength gains.

I'd say I was a skinny-fat guy when I started and since I'm not very carb tolerant, I started doing the 40/40/20 diet with 40% cals from protein and fat and 20% from carbs.

You are one step ahead of about 95% of people that train at a commercial gym. Mark Rippetoe is a smart dude that knows his shit. I think that makes sense....lol. Anyway good luck with your training.

[dustyape]

The best magazine for athletes, olymplic weightlifters, or strongman is Milo strength journal IMO. They only put out 4 issues a year. And the content is well worth it.

[Truong]

Well, about a billion posts ago, I talked about how into weight lifting I am and so on... I seem to be stuck. I've been stuck lifting any heavier weight for months and months now. I'm really frustrated. I think I look as good as I ever have, but then I see vids of some people (professional body builders) and I just get depressed. I may start taking steroids or something... I just can't seem to make headway.

People look at me and say "jesus you're big" or "you are ripped"... but I just think they're full of shit. I just look at myself and think "I'm not big enough". It's a sickness, I really believe. Maybe it's from playing video games and seeing these retardedly impossible physiques and I get depressed. It's really pathetic, but I will never be happy with how I look.

Whats your height and how much do you weight? I have a sneaking suspicion you suffer from small man syndrome.

If it makes you feel any better, women in general much prefer the lean athletic look. Most of them find the big, blocky bodybuilder look gross.

But if this is something for you only, then uh, I guess more power to you.

As for me, I'd much prefer to look like this guy (we're the same height) http://www.youtube.com/watch?v=vWZZ7lsekE0 the real life Gohan.

[Soldier Zero]

As for me, I'd much prefer to look like this guy (we're the same height) http://www.youtube.com/watch?v=vWZZ7lsekE0 the real life Gohan.

Man, almost all the oriental Olympic lifters have ridiculous physiques. :looney:

I remember seeing Li Hongli during the Olympics and was just like "whoa."

[-Beat-]

First of all, why would you want that sort of look? It is so aesthetically unpleasing to see a guy with big arms, and no traps, a tiny neck, small shoulders and no back.

... and worst of all, chicken legs.
It's funny to see people in the gym who don't work their legs because one: You can't see someones legs over the table at the bar, and two: they are pussies. Emphasis on number two.

[RsistncE]

No hostility here, man.

Merely truth.

I guess I should have pointed out the fact that I clearly said in my post that Men's Health was where I got my early info from (over 4 years ago), at which point I moved on. But hey I get it, reading isn't all that important to you. I'm cool with that. :rolleyes:

[THUGGEDOUT]

I know this may sound strange but I was wondering what is the best order to work out your arms. When doing upper body I have always tended to do:

Chest
Back/Traps
Shoulders
Biceps
Triceps

I was wondering if for arms that was the best order to do it in as I have been told that you should perhaps leave arms till last as your indirectly working them when your doing Chest and Back. Any tips would be appreciated!

[Soldier Zero]

I know this may sound strange but I was wondering what is the best order to work out your arms. When doing upper body I have always tended to do:

Chest
Back/Traps
Shoulders
Biceps
Triceps

I was wondering if for arms that was the best order to do it in as I have been told that you should perhaps leave arms till last as your indirectly working them when your doing Chest and Back. Any tips would be appreciated!

Normally, you should do exercises according to muscle size (starting with the largest) and the demand it places on your central nervous system. Olympic lifts (ex. power cleans) always precede primary lifts (such as squat) which are before secondary lifts (lunges). There are also auxillary and remedial that come after secondary exercises.

So even though lats are larger than pecs, if you're doing bench press and dumbbell rows, you would bench first (assuming you're not super setting).

:tup:

[RsistncE]

I know this may sound strange but I was wondering what is the best order to work out your arms. When doing upper body I have always tended to do:

Chest
Back/Traps
Shoulders
Biceps
Triceps

I was wondering if for arms that was the best order to do it in as I have been told that you should perhaps leave arms till last as your indirectly working them when your doing Chest and Back. Any tips would be appreciated!

There's many trainers that say working out arms is a massive waste of time and effort, considering the size of the muscles you're trying to isolate (the biceps being a grapefruit, with the triceps not faring any better). Admittedly I do work out my arms even though lots of the people I train with don't and say I'm just wasting my time. I figure I already put in about 30-40 minutes and there's nothing wrong with another 10.

What I do is I place biceps after a back workout (same day), since pulling movements utilize the biceps as assistors so they get a good pump. The same thing goes for triceps which are utilized for the pushing movements during any sort of chest presses so I place those on the same day right after the chest workout.

Don't know if that list is representative of your day by day programs but if it is....do legs! Again, I'm assuming you don't do them....if you do disregard this message haha.

[Striderhyru05]

has anyone seen results after doing cable pullovers for abs? (at least for a couple of months)

with cable pullovers (4 sets @ 40 sec of holding each) - captains row (4 sets of 15) I feel a crazy burn, but somehow wonder if situps on the decline seat might give me more of a workout?

[huynhs87]

Thanks Dustyape, yeah I find that if I'm going to work out in a gym, might as well make the most out of my time. Although I do wish that I could play like 10-15/month and waive spin class and yoga and the cardio machines and all that stuff.

I found that most people don't squat although this generally applies to numerous compound lifts that require lots of effort. They either make an excuse for not being able to do it ie. my back hurts when I do it or I have bad knees. As Ronnie Coleman says "Shut up and squat."

I do work out my biceps and triceps with isolation exercise as the very last exercise in the week. I find it good to do it then as the USC strength coach mentions the apple pie effect. If you have a great homecooked meal and get served delicious apple pie, you are going to walk out of that with the thought of that yummy apple pie. Same with biceps and triceps, you work them out at the end and you get the pump and your arms feel huge. Usually you'll feel good about yourself and come back to do the other difficult exercises.

[RsistncE]

has anyone seen results after doing cable pullovers for abs? (at least for a couple of months)

with cable pullovers (4 sets @ 40 sec of holding each) - captains row (4 sets of 15) I feel a crazy burn, but somehow wonder if situps on the decline seat might give me more of a workout?

Kneeling cable pullovers are going to hit the upper abs harder while decline situps are going to require more work from the lowers abs in the initial movement. The big thing with core exercises is if you're trying to define your abs in a certain way (and assuming you have less than 10% BF you should be hitting them from all angles.

Also a couple of months is probably too long for any single exercise to be kept in a routine. You're going to see the most results at about the 3-4 week mark (depending on the person of course). I have used them for about 6 weeks before and they were just as good as any other core exercise I've done.

If you're just looking for a strong stable core though, basic core work would be good enough.

[Truong]

Not to brag, but I don't work out my arms because they grow too damn fast too easily. When I was 195 pound solid a few years ago, I had 18 inch arms flexed. Now that I'm about 160, whenever I get some blood pumped into my arms, they look ridiculously out of proportion with the rest of my body. I hate that look.

Besides, I'm of the old school thought that big arms slow down your punches and other athletic movements.

[THUGGEDOUT]

Normally, you should do exercises according to muscle size (starting with the largest) and the demand it places on your central nervous system. Olympic lifts (ex. power cleans) always precede primary lifts (such as squat) which are before secondary lifts (lunges). There are also auxillary and remedial that come after secondary exercises.

So even though lats are larger than pecs, if you're doing bench press and dumbbell rows, you would bench first (assuming you're not super setting).

:tup:

Thanks for your reply, I stopped going to the gym and basically just use a freeweight bench and dumbbells at home and my previous post is the order I currently use.


There's many trainers that say working out arms is a massive waste of time and effort, considering the size of the muscles you're trying to isolate (the biceps being a grapefruit, with the triceps not faring any better). Admittedly I do work out my arms even though lots of the people I train with don't and say I'm just wasting my time. I figure I already put in about 30-40 minutes and there's nothing wrong with another 10.

What I do is I place biceps after a back workout (same day), since pulling movements utilize the biceps as assistors so they get a good pump. The same thing goes for triceps which are utilized for the pushing movements during any sort of chest presses so I place those on the same day right after the chest workout.

Don't know if that list is representative of your day by day programs but if it is....do legs! Again, I'm assuming you don't do them....if you do disregard this message haha.

Thanks for your reply, my previous post is what I do on Monday and then on Friday. Wednesday is Legs and Forearms, at the moment doing one excercise per body part with the pyramid technique.

[Jorant]

Whats your height and how much do you weight? I have a sneaking suspicion you suffer from small man syndrome.


6 foot, 195 pounds. Last body fat check I had done at my gym I came in just a hair over 7%. I see some body builders and I wish I were bigger, even though I know women don't like that. Hell, my wife says it's gross, but for some reason I just don't care.

[RsistncE]

Not to brag, but I don't work out my arms because they grow too damn fast too easily. When I was 195 pound solid a few years ago, I had 18 inch arms flexed. Now that I'm about 160, whenever I get some blood pumped into my arms, they look ridiculously out of proportion with the rest of my body. I hate that look.

Besides, I'm of the old school thought that big arms slow down your punches and other athletic movements.

Bigger biceps will actually allow you to run faster though :rock:


6 foot, 195 pounds. Last body fat check I had done at my gym I came in just a hair over 7%. I see some body builders and I wish I were bigger, even though I know women don't like that. Hell, my wife says it's gross, but for some reason I just don't care.

At this point I would honestly suggest you maybe meet with a personal therapist or something of like the talk your issues through with them. 6' 195 pounds at 7% BF? You're sitting on prime numbers there and if you're feeling inadequate with those results I would honestly talk your issues through with a professional outside of the gym and get those figured out because the last thing you want to do is harm yourself in some crazy quest for perfection that doesn't exist.

Either way good job on your numbers, you should be proud.

[dustyape]

Bigger biceps will actually allow you to run faster though :rock:

lol....I thought stronger hamstrings and gluts increase sprinting speed.

[RsistncE]

lol....I thought stronger hamstrings and gluts increase sprinting speed.

As far as biomechanics go, stronger biceps allow you to throw your arms forward harder propelling you forward more.

Try sprinting with your arms held steady at your sides and you'll see what I mean.

Didn't mean to say that biceps brachii are more important than the major muscles in your legs, just that your upper body plays a major role in sprinting also.

[Truong]

Bigger bicep isn't necessarily stronger bicep. Elite sprinters are very lean with long limbs, and I'm sure their bicep and upper body in general is very strong.

I guess what I meant to say is I don't want the big bulky bodybuilding arm look.

Jorant: Dude, if you're 6' and 195 pounds with 7% BF, that is damn near perfect. But if getting bigger is an obsession, more power to you. I'm obsessed with lifting more weight.

[Jorant]

Like I said, I think I just see shit that can't really happen and I want it. I look at Urien in 3S and say "damn, that would be sweet"... it's really quite stupid.

[dustyape]

Coach tells us to keep our head up and chest up when we sprint. And I already know what happens when you keep your arms at your side......less momentum at start of sprint.

[RsistncE]

Bigger bicep isn't necessarily stronger bicep. Elite sprinters are very lean with long limbs, and I'm sure their bicep and upper body in general is very strong.

I guess what I meant to say is I don't want the big bulky bodybuilding arm look.

Jorant: Dude, if you're 6' and 195 pounds with 7% BF, that is damn near perfect. But if getting bigger is an obsession, more power to you. I'm obsessed with lifting more weight.

Sorry, I assumed meant stronger.


Coach tells us to keep our head up and chest up when we sprint. And I already know what happens when you keep your arms at your side......less momentum at start of sprint.

Not only at the start of the sprint but if you pin them down in the middle of the sprint you lose speed drastically. I was once "wrangled" as a kid when running away, I learned how important arms were for running the hard way :sad:

[CWheezy]

Just a question, because I see a lot of people posting about how they are isolating certain groups of muscles, and working out wiht the idea thy are working specific muscles.

How many people are working out because they want to be stronger, and how many are working out because they want to look bigger / look more muscled?

[Truong]

Mainly to get stronger, but I'd be lying if I said looks didn't matter. Though it would be a lot easier to get stronger if I just allowed myself to gobble up everything I see...

[Soldier Zero]

I try getting stronger as well, started only last spring though.

[dustyape]

I train to get stronger. Cant do it for looks, if I do then my tackling and scrummaging would be shit.

[huynhs87]

I personally train for strength since I started out as such a weakling. Although maybe before the summertime I'll switch to a bodybuilding routine and get on a cutting diet.

[tech master]

train to get stronger. lifting heavier weight is a frickin' addiction. its just too cool opening a jar of jam that nobody else can.

[Team Cable]

So I need to get some ups ... bad.

I'm a disgrace on the basketball court. I'm about 6'4", between 290-300 pounds, strong and can nail threes. But I desperately need to increase my vertical. I'm getting outrebounded by these lanky motherfuckers who can grab rim without even trying.

I know I need to cut weight, and I'm trying, but what else can I do to get some ups? I can do the whole rack on the calf machines at the gym. I can do about 5 of the 45-pound plates on the free-weight calf raise.

I'm seriously thinking about buying jump soles. Anyone ever try this? Do they work? I'm going crazy about this shit. Help, SRK.

[VG Emblem]

Jump squats and lunges should help. Add a dumbbell to each hand as you progress. That should help, but I honestly don't know much at all on "getting hops."

[CWheezy]

Do squats. And then jump squats.

Also, try hiit to help cut weight, which also has the added benefit of being awesome, awesome training for basketball players.

Secondly, the reason why I asked if people were wanting to get stronger or not, is because when you train to get stronger, you should focus on training movements, not muscle groups, ie I'm training my upper body pushing today, not chest and tri's.

[Team Cable]

Cool, squats, got it.

What about the jump soles? Anybody try them?

I see all these fuckers with their testimonies, "I gained 6 inches in two months..." I would love those results or something close to them.

[Pat the Great]

Cool, squats, got it.

What about the jump soles? Anybody try them?

I see all these fuckers with their testimonies, "I gained 6 inches in two months..." I would love those results or something close to them.

PROTIP: When people say "I gained 6 inches in two months", they're not talking about their hops. Or their shoes.

As for jump soles, these (http://www.toysrus.com/product/index.jsp?productId=2314373&CAWELAID=107509978) always worked best for me.

[Soldier Zero]

So I need to get some ups ... bad.

I'm a disgrace on the basketball court. I'm about 6'4", between 290-300 pounds, strong and can nail threes. But I desperately need to increase my vertical. I'm getting outrebounded by these lanky motherfuckers who can grab rim without even trying.

I know I need to cut weight, and I'm trying, but what else can I do to get some ups? I can do the whole rack on the calf machines at the gym. I can do about 5 of the 45-pound plates on the free-weight calf raise.

I'm seriously thinking about buying jump soles. Anyone ever try this? Do they work? I'm going crazy about this shit. Help, SRK.

Some help in these articles here (http://www.defrancostraining.com/articles/38-articles/53-top-15-exercises-for-higher-vertical-jumps.html), here (http://www.defrancostraining.com/articles/38-articles/54-dirty-tricks-for-higher-vertical-jumps.html), and here (http://www.t-nation.com/free_online_article/sports_body_training_performance/get_strong_get_fast_get_vertical).

For an actual program, this (http://www.higher-faster-sports.com/verticaljump.html)is the only thing I've heard about. Last review on the bottom of this page (http://vertcoach.com/vertcal-jump-bible.html) does not recommend the jump soles.

:tup:

[dustyape]

Is there anyone doing cleans, snatches or the variations of those lifts in there program?

Ive mostly been workin on my hang clean....trying to get to 100kg(225). Last summer my clean was at 110kg(240)....hopefully when I get to 100kg hang clean I will do more on the clean.

[Truong]

I do a mostly Oly-lift based routine. Lots of squats, cleans, high pulls, push presses. I've haven't attempted a real max clean and jerk in a while. Been mostly doing power clean and jerk with 205, finding it easier and easier. I'll attempt a max sometimes this year =P. My goal by the end of this year is 220+ pc&j and I'm happy. BW is currently at 155.

As for jumps, kids and bball players seriously need to stop thinking calves are the source of jumping power. That is so idiotic. How can people possibly believe that such a small muscle is capable of producing enough power to propel a body up 30-40+ inch? Stop working on your calves. Jumping ability is combination of genetics, nervous system, and hip strength.

Team Cable, I suggest you browse through this guy's channel http://www.youtube.com/user/digitalairair dude's got a legit 40 inch vert and 63 inch box jump. Maybe you'll get an idea of what it takes to train your vert. It's fucking hard work if you don't have the genetics.

[tech master]

clean and press is probably my favorite workout

[SystemsOn]

nice hops... http://www.youtube.com/watch?v=CNDRlKjGRbc

[dustyape]

I do a mostly Oly-lift based routine. Lots of squats, cleans, high pulls, push presses. I've haven't attempted a real max clean and jerk in a while. Been mostly doing power clean and jerk with 205, finding it easier and easier. I'll attempt a max sometimes this year =P. My goal by the end of this year is 220+ pc&j and I'm happy. BW is currently at 155.

Damn if you are at 155 BW and you pc+j 205....you are one strong SOB. Am pretty sure you can get to 220 by the end of the year.

[CWheezy]

As much as the olympic lifts are really good exercises, being able to do the form correctly is really crucial, so if you don't have someone helping you, you will most likely injure yourself.

[Soldier Zero]

I have yet to try overhead shrugs, they look quite badass.

[dustyape]

As much as the olympic lifts are really good exercises, being able to do the form correctly is really crucial, so if you don't have someone helping you, you will most likely injure yourself.

Yea if you cant get anyone to coach you.....you might get injured. Watching videos doesnt help either. Getting coached for at least 2 months is good enough to learn the partial lifts.

[Soldier Zero]

I haven't watched any of this guy's videos (http://www.youtube.com/user/mhbuitrago), but he has a lot covering the O-lifts.

I remember the CSCS guy who taught me was alright. There were some minor things I read from other sources that helped me clean up my form.

[SNAAAAKE]

anybody tried this Supplement/Protein Powder
Of The Year??

http://www.bodybuilding.com/store/opt/whey.html

[TheWanderer]

i dont know who here is PRO with weight n shit.. BUT.. i hear from ppl that if u take alot of protein shake.. your dick get small...

another thing.. no matter what i do.. i cant get big like my friends.. wtf..

[SNAAAAKE]

wtf...:xeye:

naw I dont take "a lot" or anything. just the basic requirement. I am looking for the best/purest whey protein.

[jabhadouken]

i dont know who here is PRO with weight n shit.. BUT.. i hear from ppl that if u take alot of protein shake.. your dick get small...

I can tell you as a matter of fact that the above shit is a lie.

Just like the same bullshit about Mt. Dew.

Shit - the more lifting you do, the more protien you need, the more androgens you release, the more manly you are overall. :rofl::rofl::rofl:

[dustyape]

Protein that you buy at health food stores is food. Food cant make your tool small. IMO protein shakes are a waste of money........just eat 6 to 4 meals a day and include some thing that has protein in each meal.

[Soldier Zero]

anybody tried this Supplement/Protein Powder
Of The Year??

http://www.bodybuilding.com/store/opt/whey.html

wtf...:xeye:

naw I dont take "a lot" or anything. just the basic requirement. I am looking for the best/purest whey protein.

That's alright. It's what I use right now for my workout shakes. Trueprotein.com from what I know is better for the "best" and there's another site similar to it which I can't remember. If you're looking for a protein powder to use outside the workout time-frame, a casein protein is more what you want.

A whey protein that has digestive enzymes during & immediately post workout is probably the only time it trumps real food.

[TheWanderer]

protein shake help you get that muscle mass in you..

but i dont know.. i never take protein shake in my life n not gonna start now.. i rather get 6 meal n work my ass off...

i notice ppl who lift buncha weight addict... there face start to change when they get older.. im not talkin about normal aging but fuck up aging..

[Truong]

Yeah, I'm not even gonna begin to help someone as stupid as TheWanderer. These fuckers are allergic to research and reading, or some shit.

[dustyape]

Yeah, I'm not even gonna begin to help someone as stupid as TheWanderer. These fuckers are allergic to research and reading, or some shit.

lol..........whos thewanderer?

ohh nevermind. Just because some of us dont use supplements doesnt mean we cant gain strength or muscle mass like you do. The so called research in muscle development and what not is horseshit to me IMO.

[Insaniac2]

6 foot, 195 pounds. Last body fat check I had done at my gym I came in just a hair over 7%. I see some body builders and I wish I were bigger, even though I know women don't like that. Hell, my wife says it's gross, but for some reason I just don't care.

pics?

What method did they use?

[OJuggernautO]

Started eating oats for breakfast, and more vegetables. Also exercising everyday via Basketball.

Scooby on youtube does good videos on nutrition and weight lifting. Will link later.

[tech master]

Started eating oats for breakfast, and more vegetables. Also exercising everyday via Basketball.

Scooby on youtube does good videos on nutrition and weight lifting. Will link later.

he reminds me of a roided out bill nye the science guy

edit: actually you know what? im fairly convinced that really is him. explains the content very similar too

[Pat the Great]

i use trueprotein.com's recession whey. can't beat the price (~$5/lb) and it's decent stuff.

[Truong]

lol..........whos thewanderer?

ohh nevermind. Just because some of us dont use supplements doesnt mean we cant gain strength or muscle mass like you do. The so called research in muscle development and what not is horseshit to me IMO.

I was referring to his overall ignorance on the subject of protein, believing stupid shit like protein makes your dick small. Hence, the allergic to reading and research comment.

I couldn't care less if someone doesn't take protein shakes. Hell, I was off that shit for years cuz I would get mad constipation from it. It's only recently that I've found a product that my body can tolerate, and by tolerate I mean shitting regularly.

The protein I'm currently taking's called AllMax Natural Protein. 93% WPI, zero addictives, zero sugar, zero carb, nada. Just pure protein.

[RsistncE]

anybody tried this Supplement/Protein Powder
Of The Year??

http://www.bodybuilding.com/store/opt/whey.html

That's the stuff I usually use for my high calorie shakes and sometimes when I feel I need an extra bit of protein on top of my endurox r4 after training.

Great stuff, been using it for 2 years now. Tastes great, mixes great and have had no digestive issues with it yet.


Protein that you buy at health food stores is food. Food cant make your tool small. IMO protein shakes are a waste of money........just eat 6 to 4 meals a day and include some thing that has protein in each meal.

Protein powder based supplements are just another way of getting protein based calories in you. If you do the math 1 scoop of whey is usually around 24g of fast digesting protein and is MUCH cheaper than 1 small chicken breast which is also around 24g of protein except it's slow digesting so it's not the best to use during (haha) or after a workout.


lol..........whos thewanderer?

ohh nevermind. Just because some of us dont use supplements doesnt mean we cant gain strength or muscle mass like you do. The so called research in muscle development and what not is horseshit to me IMO.

Not all supplements are horseshit....just most hahaha.


Started eating oats for breakfast, and more vegetables. Also exercising everyday via Basketball.

Scooby on youtube does good videos on nutrition and weight lifting. Will link later.

Another good place to put those oats...in protein shakes. Yeah I know what you're thinking....but trust me, it's like a moment of epiphany when you drink your first shake fresh out of the blender with oats. I wasn't a believer until I tried it....

[dustyape]

Protein powder based supplements are just another way of getting protein based calories in you. If you do the math 1 scoop of whey is usually around 24g of fast digesting protein and is MUCH cheaper than 1 small chicken breast which is also around 24g of protein except it's slow digesting so it's not the best to use during (haha) or after a workout.

Dude am lucky that theres a costco in brooklyn. When I have the time to go I get these giant bags of perdue frozen kosher salt chicken strips for cheap. I understand what your saying though. Right now as a preworkout drink I have some coffee :coffee: Dont hate lol j/k

[HaiDuongRiceMan]

Alright, would like some input here. Was reading that 5x5 guide that was provided earlier and am thinking of switching up my workout. Currently, this is how it goes, and everything is 3x10:

Monday - Chest and Triceps. Flat bench, Incline, Flat Dumbbell Bench, Tricep Extensions, Pec Deck machine, Dips.

Tuesday - Back and Biceps. Hammer curls, "Triple 7s", Seated Row, Back Extensions, Regular curls, and an exercise where you bend over about 90 degress and pull the bar (with weight) up to your chest, not sure what it's called.

Wednesday - Rest day.

Thursday - Legs. Squars, Leg curls, Leg extension, Calf raises

Friday - Shoulders and Forearms. Military Press, Front shoulder raises, Side shoulder raises, shrugs, and this crazy forearm workout my friend showed me. If details are needed, I'll describe.

I usually lift in the morning before classes and then will bike/run and do abs later at night. I started doing this my sophomore year in college and for the most part stuck with it, although there were times I just stopped lifting...


Going from what I read on the 5x5 workout, would you all recommend switching? I don't consider myself "big" by any means but I have a bit of strength to me, although I don't gain it very fast. I also think someone suggested NOT squatting and deadlifting (which I've never done) on the same day; if so, how should the exercises be split?

Also taking this protein called "Syntha-6" which has helped me out a bit.

Thanks for the help!

[dustyape]

Tuesday - Back and Biceps. Hammer curls, "Triple 7s", Seated Row, Back Extensions, Regular curls, and an exercise where you bend over about 90 degress and pull the bar (with weight) up to your chest, not sure what it's called.

That exercise is called the bent over row. If you are goin to follow the 5x5 program dont change things up. And about the squat and deadlift just try it your self and see how you feel.

[Biggzy]

Anyone here ever tried Tabata/Interval training? I started last week and its incredible.

[HaiDuongRiceMan]

Anyone here ever tried Tabata/Interval training? I started last week and its incredible.

A few friends of mine do that; it looks crazy as hell, but a pretty good workout as well.

[Sean2kx]

Tomorrow i am back on my mission to look like 50 cent.... Ima date it here.

March 22 - 6'0FT, 169 pounds

[huynhs87]

Man I just finished Week 2 of Adv Linear 5x5 with Periodization. I think the next two weeks before the deload/intensification are going to suck. Also don't do ME lifts with few hours of sleep. It's killer. I hope all this stuff will give me some progress when I start shooting for the PRs again. I'm not feeling confident about that.


What do you think about fasted cardio or intervals? I'm thinking of waking up early and just doing some of that everyday to assist with fat loss.

[tech master]

first time i worked out in 2 weeks. i am sore as fucking shit. my allergies are starting and everytime i sneeze i cringe because my abs are sore and it hurts.

just picked up universals shock therapy and storm for my new cycle. blue raspberry for both. they both taste pretty much the same but storm is a bit much better! like a melted blue otter pop haha.

[Figcoinc]

Ok folks I may be getting into the Military in a couple months. If I lose around 45 pounds I should be ok. I know it is not going to be easy at all, but I am tough enough to do it. I asked for help prior, but to be honest I needed a goal. Not one of those "just to lose weight" type goals. Something that would hold me accountable type things.

Going to boot camp is one of those things. If I decide to join I will be going in as an Officer. I take that very seriously. I am 30 years old, and I need to lose the weight anyhow. Becoming an officer is a big deal, and I know they hold us at a much higher standard.

I bought a logbook to log my progress. I am going to do 25 push ups, and 25 situps every morning and night. I am taking a multivitamin, and going to take that supplement "Animal Flex" for my joints.

Then it is off to the gym, or the lake for a run. What I need is a serious workout routine. Something that will be hard, but start off slow.

This was my plan and you guys can tell me what is what.

Mon: Cardio for 1 hour. Then work on Legs.
Tues: Cardio for 2 hours.
Wed: Cardio for 1 hour. Then work on abs/back.
Thurs. Cardio for 2 hours.
Fri: Cardio for 1 hour. Then work on Arms/Shoulders
Sat: Cardio for 1 hour
Sun: REST

I want to get work out in at least 5 times a week.

When it comes to eating I will have cereal (something like Special K with berries). Lunch is my big meal, but try to stay away from greasy/fried stuff. The dinner have something with fiber, and a salad. I will push for water all day long. Try to drink those 8 glasses or more a day. No more soda (never really drank the stuff anyhow), and no more juice. If I do feel like something else I can always get crystal light or something I guess.

It is a tough plan I know. Please give me your feedback on how you would change it, or do something else. I KNOW I can do this. If I do enter the military I will not take my officer position lightly. That starts with my fitness.

[epikbeat]

On a quest to get a bit skinnier and eat healthier/exercise a bit more in general. Don't want to "gain" muscle, would rather look slim and fit.

Currently I'm about 5'10"-11" and 160 pounds. I'm at that point where you can see your abs up top, but still flabby as fuck on the bottom. What do you guys recommend as a daily exercise routine/how should I start my nutrition intake? If possible I'd like something light, and that I can do almost everyday. Time is not a factor, I have months.

[dustyape]

On a quest to get a bit skinnier and eat healthier/exercise a bit more in general. Don't want to "gain" muscle, would rather look slim and fit.

Currently I'm about 5'10"-11" and 160 pounds. I'm at that point where you can see your abs up top, but still flabby as fuck on the bottom. What do you guys recommend as a daily exercise routine/how should I start my nutrition intake? If possible I'd like something light, and that I can do almost everyday. Time is not a factor, I have months.

Am about the same height as you and my weight is 205. lol you prob think am a fat dude. Anyway about the exercise routine add squats, bench press, over head press and different ab/trunk stuff like hanging leg raises and sit ups. Nutrition stuff.....cant help you there, right now I need to gain weight so am on a peanut butter and ho hos diet. lol

[Soldier Zero]

Ok folks I may be getting into the Military in a couple months. If I lose around 45 pounds I should be ok. I know it is not going to be easy at all, but I am tough enough to do it. I asked for help prior, but to be honest I needed a goal. Not one of those "just to lose weight" type goals. Something that would hold me accountable type things.

Going to boot camp is one of those things. If I decide to join I will be going in as an Officer. I take that very seriously. I am 30 years old, and I need to lose the weight anyhow. Becoming an officer is a big deal, and I know they hold us at a much higher standard.

I bought a logbook to log my progress. I am going to do 25 push ups, and 25 situps every morning and night. I am taking a multivitamin, and going to take that supplement "Animal Flex" for my joints.

Then it is off to the gym, or the lake for a run. What I need is a serious workout routine. Something that will be hard, but start off slow.

This was my plan and you guys can tell me what is what.

Mon: Cardio for 1 hour. Then work on Legs.
Tues: Cardio for 2 hours.
Wed: Cardio for 1 hour. Then work on abs/back.
Thurs. Cardio for 2 hours.
Fri: Cardio for 1 hour. Then work on Arms/Shoulders
Sat: Cardio for 1 hour
Sun: REST

I want to get work out in at least 5 times a week.

When it comes to eating I will have cereal (something like Special K with berries). Lunch is my big meal, but try to stay away from greasy/fried stuff. The dinner have something with fiber, and a salad. I will push for water all day long. Try to drink those 8 glasses or more a day. No more soda (never really drank the stuff anyhow), and no more juice. If I do feel like something else I can always get crystal light or something I guess.

It is a tough plan I know. Please give me your feedback on how you would change it, or do something else. I KNOW I can do this. If I do enter the military I will not take my officer position lightly. That starts with my fitness.

I think you're relying a little too much on long-distance cardio. Also might wanna have better balance in your lifting days.

How much time do you have to lose the weight?

[huynhs87]

Figcoinc,

I'd probably get more protein in your diet. I'd also try and get some healthy fats such as from salmon, olive oil, etc. If you are serious eat 6 smaller portioned meals throughout the day. Eat lots of veggies and drink the water. Might want to start to take a fish oil supplement. Avoid your processed foods and you should see results.

Honestly, I believe the best starting program is Starting Strength. Fast and quick results.

[mooyang90]

Ok folks I may be getting into the Military in a couple months. If I lose around 45 pounds I should be ok. I know it is not going to be easy at all, but I am tough enough to do it. I asked for help prior, but to be honest I needed a goal. Not one of those "just to lose weight" type goals. Something that would hold me accountable type things.

Going to boot camp is one of those things. If I decide to join I will be going in as an Officer. I take that very seriously. I am 30 years old, and I need to lose the weight anyhow. Becoming an officer is a big deal, and I know they hold us at a much higher standard.

I bought a logbook to log my progress. I am going to do 25 push ups, and 25 situps every morning and night. I am taking a multivitamin, and going to take that supplement "Animal Flex" for my joints.

Then it is off to the gym, or the lake for a run. What I need is a serious workout routine. Something that will be hard, but start off slow.

This was my plan and you guys can tell me what is what.

Mon: Cardio for 1 hour. Then work on Legs.
Tues: Cardio for 2 hours.
Wed: Cardio for 1 hour. Then work on abs/back.
Thurs. Cardio for 2 hours.
Fri: Cardio for 1 hour. Then work on Arms/Shoulders
Sat: Cardio for 1 hour
Sun: REST

I want to get work out in at least 5 times a week.

When it comes to eating I will have cereal (something like Special K with berries). Lunch is my big meal, but try to stay away from greasy/fried stuff. The dinner have something with fiber, and a salad. I will push for water all day long. Try to drink those 8 glasses or more a day. No more soda (never really drank the stuff anyhow), and no more juice. If I do feel like something else I can always get crystal light or something I guess.

It is a tough plan I know. Please give me your feedback on how you would change it, or do something else. I KNOW I can do this. If I do enter the military I will not take my officer position lightly. That starts with my fitness.

Do NOT lift right after cardio. I suggest you space the two apart as far as possible, such as running in the morning (on an empty stomach to really burn the fat away) and lifting at night.

Why? It's cuz running takes away glycogen, which is a vital substance required for muscle building. Lifting without glycogen will be useless and even hurt your gains (as in you'll lose muscle). Takes a good 12 hours for glycogen stores to start up again, so run in the morning and lift at night.

Good shit, cutting soda and fried crap is a nice start, but don't go overboard. Try lean meats such as chicken breast and fish, they really help you keep, and even gain muscles during cutting phases. You don't want your body to start cannibalizing itself.

And dude, by all means run, like everyday. Because bootcamp will basically be that. 5 hour jogs will be commonplace there. Also, ramp up the push-ups and sit-ups, because you'll be doing them 100's at a time. You're not going to Mr. Olympia, you're going to bootcamp, so get your body use to the stuff that the sergeants will have you do. Those roid-heads will not last a minute in bootcamp. You need your body to crank out those push-ups, sit-ups, pull-ups, morning marathons like a machine.

[Pablo_the_Mex]

Fig,

Careful with the knees, especially if you plan on running 5+ days a week. Pick out a good running shoe. If one leg is stronger than the other, put a knee strap on the weaker one. It will help keep your legs properly aligned as you run and reduce the chance of "runner's knee".

[Epicurus]

http://www.youtube.com/watch?v=N5NLLcPl8fY

matt kroc doing another intense lift, bench pressing 750 until his eye erupts in a stream of blood

a decent effort.

[dustyape]

http://www.youtube.com/watch?v=N5NLLcPl8fY

matt kroc doing another intense lift, bench pressing 750 until his eye erupts in a stream of blood

a decent effort.

thats fuckin crazy. that reminds me of jouko ahoulo, except he was deadlifting 360k for multiple reps and he bleed from his nose after the set.

[Figcoinc]

Hey everyone thanks for the suggestions. If you have any more please feel free. I am about to head to the gym right now. I will seriously read over the suggestions, and ask questions soon.

To answer one of the questions I am hoping to lose the weight in 3 months. This is not a solid date, but that would be the best case scenario. That is why I know it would be very hard. I can do it though.

[ChaosNightWolf]

Anyone here ever tried Tabata/Interval training? I started last week and its incredible.

Can you elaborate more on your experience? I'm considering this.

[Ryad]

http://www.youtube.com/watch?v=N5NLLcPl8fY

matt kroc doing another intense lift, bench pressing 750 until his eye erupts in a stream of blood

a decent effort.

Actually, its a nose bleed. But in the bench press position, a lot of the blood pooled on his eye.

[Epicurus]

Actually, its a nose bleed. But in the bench press position, a lot of the blood pooled on his eye.

But an eye bleed sounds so much more impressive.

[epikbeat]

Am about the same height as you and my weight is 205. lol you prob think am a fat dude. Anyway about the exercise routine add squats, bench press, over head press and different ab/trunk stuff like hanging leg raises and sit ups. Nutrition stuff.....cant help you there, right now I need to gain weight so am on a peanut butter and ho hos diet. lol

Damn! But I'm not hater, why are you trying to gain more weight?