I don't think there's a "best method", there are just different types of exercises for the abdominal area. There are crunches, hanging leg raises, cable crunches, crunch machines, planks. All of them work and NO. If done correctly, none of them are bad for your back, unless you have a medical condition. Major lifts also work your core but indirectly.
Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
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I don't think there's a "best method", there are just different types of exercises for the abdominal area. There are crunches, hanging leg raises, cable crunches, crunch machines, planks. All of them work and NO. If done correctly, none of them are bad for your back, unless you have a medical condition. Major lifts also work your core but indirectly.
Diet is the best and only method to get abs (to show). As for building the muscles: squats, deadlifts, hanging leg raises and planks.
i've found these by themselves aren't enough for better than 'basic' abs.. a tight core is a requirement for them, but i don't feel they really nurture growth from my experience.
i like weighted decline sit ups
oxrock
Gravity is a myth, the Earth SUCKS!
My current weightlifting routine:
squats 3x5
pullups 3x5
cleans into overhead press 3x5
deadlifts 1x5 ( every other workout)
I'm looking for a good exercise to incorporate in the sessions that I'm not doing deadlifts. Should I focus abs or something? Also, my grip strength is shit, any advice on how I can effectively play catchup with that? It's most definitely holding back my deadlifts.
squats 3x5
pullups 3x5
cleans into overhead press 3x5
deadlifts 1x5 ( every other workout)
I'm looking for a good exercise to incorporate in the sessions that I'm not doing deadlifts. Should I focus abs or something? Also, my grip strength is shit, any advice on how I can effectively play catchup with that? It's most definitely holding back my deadlifts.
That's the way to do it my dude, I got on the scale one day looked down and saw "268.8lbs" on an empty stomach and said that was enough. My weight loss was really slow, mainly because I was eating around 4500-5500 calories a day, but still managed to drop 20+lbs of straight up fat in 2 years while putting on a lot of mass. I pretty much bulked for 2 years straight, would hit the same body part twice a week and would spend about an hour and a half in the gym.
Pic in the black shirt I was 263lbs, pic in the gray shirt I was between 252-258lbs, about a year and 9 months of progression between the two.
http://i1148.photobucket.com/albums/o578/abuC1924/Untitled-1_zps582db659.jpg
My arms are slightly bigger now, and I've lost 34-40lbs between the gray pic and now. I was a slob, never going to let myself go like that again.
HarryHengst
Member
Squatting 3 times a week for 6 months in a row with basically no rest weeks is catching up with me. Got some annoying pain in both calves when going up from a squat position so its time to take a few weeks rest from squats + lots of stretching/foam rolling and probably a 20-25% deload after that.
If that doesnt help ill probably change to a program that has me squatting less.
If that doesnt help ill probably change to a program that has me squatting less.
ShipTheCheese
Member
Been busy over the weekend reading the OP as I have been wanting to get back into shape. I'm 6'2 and weigh 110kg's. Most of the excess weight is my pot belly. So basically my goal is to lose that, and this fucking horrible double chin I'm starting to develop. Would also love to tone up my arms a bit more.
I'm fairly broadshouldered and tall, so I'm not too keen on building too much mass. Just interested in trimming the hedges, so to speak. A 6-pack would just look silly on me.
Going for my first run in months tomorrow, and gonna head back to the gym and also do classes with my fiancée. Wish me luck, guys!
I'm fairly broadshouldered and tall, so I'm not too keen on building too much mass. Just interested in trimming the hedges, so to speak. A 6-pack would just look silly on me.
Going for my first run in months tomorrow, and gonna head back to the gym and also do classes with my fiancée. Wish me luck, guys!
Wtf? What is your logic?
I'm 6'2 and 83kg and the 6 pack I'm training will look great. As you drop fat, having wide shoulders and a thin waist with defined abs looks amazing.
It is possible you will receive a couple of harsh responses due to the way you word your post. Particularly the bolded, it seems you think you will get a 6-pack by hitting the gym a couple of times in a couple of months, it takes more than that, moreso if you say you actually have a belly.
sentences about toning up specific parts of the body or spot reducing fat are also things people don't like to read because for one, it's not possible to reduce fat in specific parts of the body, you go down in weight as you progress with your diet and/or workout and "toning up" any single body part is not an advisable approach to fitness or workout.
You can do bicep curls every day all week and call it a workout, I guess, but why do that?
ShipTheCheese
Member
I know what you're saying, but I'm just not the kind of guy who could pull of the six-pack look, I think. I might change my mind after I start dropping the fat. I can't believe that a year ago I was disgusted by being 100 kg, and now I'm 110.
I'm drawing the line here though, no more fucking around feeling "content" because i'm in a loving relationship, as tends to happen a lot with people. This weight is coming the fuck off!
Edit: to the poster above me: I realize I could have worded things a bit better and I don't mean any offence. Let me rephrase. In my case, when I gain weight its on the stomache. When I lose weight, its again the stomache which is affected the most. That is my main goal at this moment. So I'm going to be focusing on cardio for the moment, which will also help me regain my stamina. Going to the gym and exercising will be mostly to, in a sense, wake up my muscles again. At least, at first thats what I want to do. I don't want to excessively do weights because I don't necessarily want to add mass. Going to gym will be just be to get some healthy exercise in general. I don't know if that sounds weird to anybody, but thats what I would like to focus on.
If anyone is willing to pitch in, I'm more than open to advise and critique. Again, did not mean to cause any offense.
Silphonica
Banned
For me, the more you squat the less pain you get. Don't even know what DOMs are anymore.
If you want to lose body fat I would concentrate on the lifting and give less thought to cardio. And get rid of the mindset that you will put on unwanted mass. It's not going to happen. Putting on muscle is damn hard work even if you really want it and are doing your absolute best to achieve it. It doesn't happen by accident.
And focusing on lifting is smarter also since you will look better when you drop all that fat. It's better to have some muscle and lower BF% than no muscle and low BF% (you will just look skinny as hell). Lifting is better than cardio for weight loss anyway..
HarryHengst
Member
Oh i know, i never get any DOMS worth mentioning anymore. Unfortunately what i got now is not DOMS but something more serious.
Chittagong
Gold Member
Why on earth would you squat three times a week...? Just the thought makes my legs shaky
DOMS only comes after breaks of 3-4 weeks minumum, generally continuous exercise protects against DOMS.
DOMS only comes after breaks of 3-4 weeks minumum, generally continuous exercise protects against DOMS.
Right around 6 months was where I hit my wall with Starting Strength. Nothing serious, just some elbow pain, a little bit of back issues. Just enough to stop progress. I took a break for a week and came back slowly at first then ramped it up to get back to where I was.
Silphonica
Banned
Oh right man, I hope it goes away.
Squatting is the first thing I do after I run 1.5km in the gym. Every session. My legs have usually recovered by the next day, so I don't really have a problem.
As a side note, anyone know really good calf exercises that increase the size of the front of the calf (ie so calf raises wouldnt work). Normally worked out by pulling weight towards the body with the foot. The examples ive seen about, I cant do in my gym.
Spiritreaver
Member
God I miss Shogun.
Anyway, you guys are getting pains and aches? Eh. I haven't had any pains aside from soreness in years, but I used to get shoulder and lower back issues all the time. Reevaluated my workouts and things have been great. I really feel like squatting that much is overkill.
I don't want to sound like a grumpy old dude, but some of you push too hard. Strength is great, those big lifts are great. Don't kill yourselves though.
Also the calves are like the traps. They can't really do much aside from one thing, so it would be pretty hard to shape. There may be some exercises that I'm just oblivious to though. I would say keep up with standard presses/raises and do cardio that is going to strain the calves hard, I would even do that with weights. Stairs, *walking*, jump rope. They may respond to that.
Anyway, you guys are getting pains and aches? Eh. I haven't had any pains aside from soreness in years, but I used to get shoulder and lower back issues all the time. Reevaluated my workouts and things have been great. I really feel like squatting that much is overkill.
I don't want to sound like a grumpy old dude, but some of you push too hard. Strength is great, those big lifts are great. Don't kill yourselves though.
Also the calves are like the traps. They can't really do much aside from one thing, so it would be pretty hard to shape. There may be some exercises that I'm just oblivious to though. I would say keep up with standard presses/raises and do cardio that is going to strain the calves hard, I would even do that with weights. Stairs, *walking*, jump rope. They may respond to that.
no offense taken, hehe
see, this is how I see it. This thread is called the "Fitness OT" . The word fitness encompasses a lot of things in the fitness world.
However, the contents of this thread and its users are leaning 99% towards weigth lifting and a desire to get bigger through muscles. In that sense, the thread title is a bit misleading because at times, people come here wanting some help or tips to lose weight or have some light body activity just to stay healthy or keep their bodies fit and then there's a bit of dissonance.
I don't mean you are wrong here or that you shouldn't ask, I am sure many guys here are wise and knowledgable regarding eating habits and if you explain what you are looking for, you'll get good advice. It's just that reading your post, maybe other gaf threads could better address your situation, like the Weight Loss thread or the P90X thread, your concerns seem to be weight related so maybe you could try reading those.
Come back here for tips whenever you feel like it, every thread is good for it, at the end.
ballet dancing is great too
Spiritreaver
Member
I suggest utilizing some sort of weight lifting program as you do your weight loss. Don't be fearful of it, yes you will add some muscle, but you won't turn into a bodybuilder overnight. Also most true strength programs aren't going to promote much size growth.
Do a strength program in the OP. Number of good reasons. Strength is great to have, you don't have to be big to be strong. It's part of being "fit". You're going to be using your strength in your day to day life.
It also helps for other reasons. It gives you something else to make goals and strive for aside from the fat loss. You're gonna struggle, you may even plateau. Sometimes seeing one of your lifts go up 5-10 lbs can be just as satisfying as seeing a pound on the scale drop. Lastly, if you lose fat without any sort of structured strength/mass program you actually risk losing "weight" and not fat. Basically, you're going to lose some of your mass you already have, and your strength too.
All of this just sort of encourages to slowly work towards a lifestyle change rather than a quick fix for "problem areas". That's what fitness is about, and that's really what people should strive for when it comes to their health.
Anyway, to try and keep this post in check for you. Don't be afraid to do some strength training, you don't necessarily need to do it with weightlifting, it's just easier to figure out and manage than other programs.
Eat well, do your cardio, keep your body challenged. You'll get the results you want.
Is it a permaban? What about Petrie?
I used to squat 3x a week, but that was with the bar, adding 5 pounds a week. Now it's once a week, with good mornings, leg presses and leg curls to compliment it.
Just finished week 3 of the coan program. I like it so far. Next week ill be getting into 2 sets of 5 reps on my lifts and lowering the reps of my accessory work along with it.
story on the Alabama's Crimson Tide nutritionist and how she constructs the players meal plans even late night that might be of interest.
http://espn.go.com/espnw/more-sports/8810489/espnw-menu-alabama-nutritionist-playbook
http://espn.go.com/espnw/more-sports/8810489/espnw-menu-alabama-nutritionist-playbook
Just come back from Squats (ass2grass as someone else said) and chest day...I need to be more disiplined in splitting upper and lower body.
Somehow much workout has turned into:
1. Bench press (flat and incline) + either deadlifts or squatz + shrugs and tris
2. Military press (plus shoulder exs) + squatz or deadlifts + biceps
3. Deadlifts plus back.
Just a variation of the above, is that ok? I'm combining it with a low carb diet so not really looking to get big, just burn fat and get strong/ripped.
Somehow much workout has turned into:
1. Bench press (flat and incline) + either deadlifts or squatz + shrugs and tris
2. Military press (plus shoulder exs) + squatz or deadlifts + biceps
3. Deadlifts plus back.
Just a variation of the above, is that ok? I'm combining it with a low carb diet so not really looking to get big, just burn fat and get strong/ripped.
FallingEdge
Member
Prolly need to go to a cut sometime soon. I'm thinking March. Weighing in around 236.
Yeah, you're getting pretty fat bro, time to start cutting
I have a quick question: are there any reasons to not lift heavy in the early mornings within say 30 minutes of waking up?
I've no trouble doing it, I just eat a banana and drink a bunch of water before I go. I love going to the gym ridiculously early 5-6am, or really late when nobody is there, it's paradise.
Silphonica
Banned
When you started lifting, what kinda body did you have?
You should take between 80-110% of your bodyweight for grams of protein per day.
EX:
I'm 207lbs, I should take around 190 grams of protein a day.
Drink a lot of milk. Haha.
Same thing happened to me after squatting 3 times a week for several months. No DOMs or soreness, but my hip made a popping noise (had to drop the squat on the safety pins) and has been fairly sore/stiff every since. It's been about a month since I've even squatted so I'm sure my strength has gone down a bit
Although its strange because it hasnt affected my deadlift at all and I got 385lbs x 3 at the end of my deadlift sets.What happened to you?
FallingEdge
Member
Well I have been lifting for a few years now but this is me this summer at my leanest (around 208, I want to say 12/13% bf) - http://i568.photobucket.com/albums/ss124/FallingEdge/IMG_20120704_103543.jpg
And for fun, when I really just got started - http://i568.photobucket.com/albums/ss124/FallingEdge/C360_2011-02-1914-07-59.jpg
hehe
Yeah, you're getting pretty fat bro, time to start cutting
oh nooooooooooooooooooooooo
Thanks buddy <3
hot damn, you're gonna be scary when cut.
as for me, i'm gonna try getting into the gym early morning right after i wake up so that i can focus on work and other aspects of my life later during the day/evening. hopefully it won't turn out like early morning cross country practices where i puked literally every time.
Yes, that is why I follow Wendler.
40 Rep Sets.
I think I'm teetering on the edge of anger and despair. Workout will either be a great success or a horrific tragedy
That's "fucking with fate", lol, love Martin Berkhan's opinion on that. He probably tried it though.
Yeah all it takes is one moment of lapsed good sense and a flash of "HEY WHY NOT" across your synapses. I deadlifted first too, craaaaap.
I think I'm lucky and just walked away with heavy soreness, but this is the first time in a long time where a physical sensation sent a thought of "oh, this is no good" through my head.
Edit; He's REALLY down on deadlifting more than once a week. I wasn't aware that this was such a taboo.
Silphonica
Banned
Aye I meant what you looked like before you started lifting, ever. If thats you in pic two, man, you were just born stacked, nice progress though.
I learn this lesson once a month at least.
I find going to the gym when you just wake up is a fucking bad idea, 2+ hours after you wake up is ideal.
FallingEdge
Member
Gotcha. Well this is me when first began - http://i568.photobucket.com/albums/ss124/FallingEdge/march/DSCN5446.jpg
Took me a while to get things going as I started to just follow poor routines. And then once I started doing SS, I wanted to get abs and figured I needed to lose fat. Yeah, that was a terrible idea lol.
Of course sir. I remember you saying that you wanted to lose weight and the idea of doing 3x5/5x5 made no sense because how can you gain muscle/lose fat just lifting so little. How the times have changed
Silphonica
Banned
Before and after pics. Go.
Sick progress, 'cept that beard, looks like it's been with you throughout thick and thin.
Silphonica
Banned
All these transformations, im impressed as fuck.
One day it'll be my turn.
One day it'll be my turn.
Pancakes
hot, steaming, as melted butter slips into the cracks, drizzled with sticky sweet syrup OH GOD
Why does eating have to be so hard guys? I just can't shove six meals down my throat each day. I think I might try that milk diet that was being discussed in the earlier pages.
Same here man, it's intimidating as hell being the smallest dude in the gym but it will pay off eventually.
Same here man, it's intimidating as hell being the smallest dude in the gym but it will pay off eventually.
I've seen people from high school who have no idea who I am. It's crazy. It's also crazy as I'm always extra harder on myself that I'm too fat. I get all Falling Edge like at the gym and feel small around the other guys
Do you ever smoke weed? Im bulking right now and weed makes it so much easier. Most days its easy anyways for me as I'm just enjoying all the shit I couldn't have on my cut (i was doing low carb), but on days where I struggle to eat, weed helps a lot.
or just drink a lot of mass gainer shakes.
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