Maiden Voyage
Gold™ Member
Muscle weighs more than fat. You may notice a leaner physique while staying the same weight.
Been meaning to post this here but about six months ago I've decided to leave the gym behind and make a home gym. Honestly, it's been working out a lot more as I work out in the morning before I go to work. It's private, I can work out later into the morning so I get better sleep, I'm no longer late for work. And when I'm off work, I can workout whenever without worrying about crowds. The biggest issue I've been having is affording weight plates. The cheapest I've been able to fine them is Walmart, $26 for 25lbs. Other wise, I'd be paying at least $90 for a single 45lb weight, plus shipping. Right now I only have 100lbs in weights do to cost and availability. But I'm still getting good results with just the weight/squat bench (the two in ones are the best), pulley and rope, and power tower.
You can, but you aren't going to see the gains in muscle AS much. Best way to gain muscle mass is to eat over your calorie requirement...But you can absolutely lose some lbs, and pack on a bit of muscle if you are very mindful of your eating.Can you lose weight and gain muscle at the same time or not? You read different stories online. So is there any point to do muscle workouts every day if you also are losing 15 kg?
Niiiiiiice.Been meaning to post this here but about six months ago I've decided to leave the gym behind and make a home gym. Honestly, it's been working out a lot more as I work out in the morning before I go to work. It's private, I can work out later into the morning so I get better sleep, I'm no longer late for work. And when I'm off work, I can workout whenever without worrying about crowds. The biggest issue I've been having is affording weight plates. The cheapest I've been able to fine them is Walmart, $26 for 25lbs. Other wise, I'd be paying at least $90 for a single 45lb weight, plus shipping. Right now I only have 100lbs in weights do to cost and availability. But I'm still getting good results with just the weight/squat bench (the two in ones are the best), pulley and rope, and power tower.
There is a store called play it again sports that sells plate weights at $1.45 a pound. They get in used weights at least once a week, but man do they sell out fast. Facebook market place is a good idea though, thanks for that.I actually just started building my home gym this weekend. Bought a power rack and dip station for pretty cheap. Prices on new equipment are still crazy, but used equipment is coming back down to earth a bit. Best thing to do is keep an eye on Facebook Marketplace. I find that prices are higher on OfferUp and Craigslist. If you're patient, it will pay off.
Have you ever considered swapping to front squats instead? I also do those instead of the normal ones. Not only because they're suppposed to be better for tall people but also because you move less weight by default and therefore it is easier on hips and knees.I wound up messing up my knee & hip on a run last week. I think the root cause may have been the deadlifting & squats I've been doing as they used to trigger pain years ago. I'm going to take it 'easy' while I recover--meaning, I'll stick to upper body & not run. Going to hit up a lake and go kayaking today.
I have been doing front squats. I might just have some weird muscular-skeletal abnormality or something because the issue has plagued me since I was a teen. I always just associated it with skateboarding because that's the activity that brought it to life.Have you ever considered swapping to front squats instead? I also do those instead of the normal ones. Not only because they're suppposed to be better for tall people but also because you move less weight by default and therefore it is easier on hips and knees.
I showed you my pecs pls respondHey if I post a pic of my body:
Would you guys be able to give some advice on what your first impressions are on where I should work out next? Or general advice?
I'm in a dilmena at the moment. I have a bit of a belly but I'm afraid to lose what muscle I have by losing the weight.
Life was much easier when I knew I just had to gain weight
Let’s see them titsHey if I post a pic of my body:
Would you guys be able to give some advice on what your first impressions are on where I should work out next? Or general advice?
I'm in a dilmena at the moment. I have a bit of a belly but I'm afraid to lose what muscle I have by losing the weight.
Life was much easier when I knew I just had to gain weight
Honestly, doing full body workouts and addressing your nutrition will get you evened out. Don't focus on any ONE area (or if you do, just work it out a bit more than the others, don't focus exclusively). It will all balance back out if you work out your entire body and monitor your nutrition.Hey if I post a pic of my body:
Would you guys be able to give some advice on what your first impressions are on where I should work out next? Or general advice?
I'm in a dilmena at the moment. I have a bit of a belly but I'm afraid to lose what muscle I have by losing the weight.
Life was much easier when I knew I just had to gain weight
I've been hitting exercise very hard since mid December. I have lost a total of 5 lbs. My patients and coworkers are commenting on how much slimmer I look. Hitting PRs for mtb times when I was 30 lbs lighterMuscle weighs more than fat. You may notice a leaner physique while staying the same weight.
Requested.Tes banned why(
It's not HIIT but Yoga with Adrienne is awesome. She does monthly routines every Jan & has 'em on playlists for easy tracking.Damn my area is total lockdown again. Any YT recommendation, ive tried a few HIIt channels, you really sweat it out like a motherfucker. Just looking for something to keep me active.
Interesting. Maybe your body is just responding to a different flavor of stimuli?Yet again some weird experience...
Went in hard yesterday on my shoulder workout. After doing 8-12 rep range for so long, going for that 3-4 reps feel so strange and I have troubles getting used to it. Not least because I'm scared shitless every time on certain moves training with high weight only - especially with squats and leg press.
What is weird is that my body seems to be responding really well to this. Not only when it comes to muscle fatigue but also when it comes to recovery. While doing classic Arnolds I didn't pay attention during one rep and my right shoulder took a hit again. Was already expecting the worst but after some streching exercise at home later I woke up feeling just fine today...
That is sooooo weird. Before every time I made such a mistake during training my shoulder used to ache for a few days at least.
Have I been ignoring high weight training for too long or what is going on???
Must be. Curious to see about the effects on my body over the coming weeks. I‘m just kinda stunned at what is happening. Not only do I have muscle fatigue again but I also find myself really looking forward to my training and, probably the most important of all, after almost 2 years I am sleeping properly again. Last night was the first one I was able to sleep more than 6 hours in almost 2 years (think I already mentioned my sleep deprivation in this very thread multiple times). Must be either because of the heavy weight training or the regular stretching. Started with both last week so I‘m not really sure. Anyway, lets see what the coming weeks bring. Wish me luck bros. I do love the training I do as much as I possibly can but I‘m sick of training like a maniac and not being able to see this pay off…Interesting. Maybe your body is just responding to a different flavor of stimuli?
I know I do better when I change things up.
Wow! InterestingMust be. Curious to see about the effects on my body over the coming weeks. I‘m just kinda stunned at what is happening. Not only do I have muscle fatigue again but I also find myself really looking forward to my training and, probably the most important of all, after almost 2 years I am sleeping properly again. Last night was the first one I was able to sleep more than 6 hours in almost 2 years (think I already mentioned my sleep deprivation in this very thread multiple times). Must be either because of the heavy weight training or the regular stretching. Started with both last week so I‘m not really sure. Anyway, lets see what the coming weeks bring. Wish me luck bros. I do love the training I do as much as I possibly can but I‘m sick of training like a maniac and not being able to see this pay off…
Building a home gym is always fun, the trap bar and adjustable are solid addition. Perhaps a few kettlebells wont hurt, they’ve done wonders for my bad rotator cuffs.Home gym is mostly complete. Need to order a trap bar & adjustable dumbells and I'm set. Shoulders don't feel terrible for a change. Feels good to be lifting consistenly again, (mostly) pain-free.
So it turns out that it wasn’t a torn bicep, my doctor turned out to be a quack.
Its a lipoma, which is a benign tumour thats below my bicep, completely out of the way of my ROM so ill get that removed later on.
I think I’m almost done with my gym set up.
I got 150 sqft in stall mats, 6 pairs of 45 plates, pair of 10 and 25.
Debating on if i should get a folding reverse hyper for my set up.
I used the reverse hyper on a regular basis before and after my squat or deadlift days.Also looking at a reverse hyper. Some people swear by them. If you grab one, let me know how it works for you.
Hmmm, I mean, don't let the enemy of perfect be good. Do what you want?So guys, after being away from gym for a while, I've been looking into some routines I should be doing. Before this, I was an avid gym goer (around 2 years) and at the time I was in the best shape I've ever been. Now I got fatter, but I still got the moves, I still know how to do all the movements correctly. My diet is still a work in progress, since I'm in a place where its really hard to follow the diet I want (and because of my gf), but I'm already supplementing it with some vegan protein (i can't drink whey).
You guys think I should go back to a initiate type of workout routine (usually full body type), or should I just go to a more muscle focused one (one muscle group per day)? I looked into one called GZCL and I tried yesterday, but I think I didn't put enough weight, so it kinda felt like a light workout. It's my first time doing a full body workout - those 2 years that I talked before I focused into one muscle group per day, but trying to work them out two times a week.
EDIT: I hate running for the sake of running (I love it when playing football or any other sports), so I've been doing swimming two times a week. You think it's enough? I usually do around 1-2 hours.
Cool, were the same height and I weigh 195.Been meaning to post here for a while but I keep forgetting to do it. I got a few minutes so I figured I'd pop some thoughts down that have occurred to me lately.
Being lean is nice, but an obsession on it can hold back strength big time. I was a fat kid growing up, so when I lost weight it was very important to me to keep it off. For the longest time I was huge on caloric deficits, but still trained very hard, yet I found accruing strength past a certain point to be very tricky. I'm 5'11, and for quite a while my deadlift stalled at 365, my overhead press stalled at 130, my bench stalled at 225, and my squat stalled at around 240, with wildly varying numbers based on how tired or sore I was; I now know this was because I didn't want my bodyweight going past 190, where I was quite lean. Enter the caloric surplus. Every strength coach advocates a controlled caloric surplus to gain strength steadily, and goddamn are they right. Without getting into specifics, I'll just say I've been eating more, though still eating clean, and I now weight 220 and some change, but my lifts are thanking me. Bench 315, deadlift 445, over head press 170, and I don't know what my squat is but I do 315 for five reps. Suffice to say, things are going well.
I like seeing the objective feedback that strength training provides, rather than training for time or reps. You can't argue with the weight going up, it's satisfying in a way that few things are. Also, more strength means more bone density, and that's great for long term health and fitness, as well as reducing the chance of injury when doing other things. For those of you who are at all interesting in training heavy, I highly recommend it. I've been lifting for over ten years on and off, but I only recently truly dedicated myself to lifting heavy, and I'm so glad I did. It's an incredibly rewarding experience.....and humbling too.
I'm real bad about not deloading properly, but I've taken steps to address that. I agree completely on addressing the weaknesses in the kinetic chain for the movement. I bought a GHR specifically for that, but for whatever reason I still get more glute and hamstring hypertrophy and stretch reflex training out of RDL's, so I've started programming 3 sets of moderate RDL's in every week to aid in the glute and hamstring development. I'm also hoping that addresses some grip issues that I've been noticing cropping up. Hook grip has helped protect me despite grip weakness my last three deadlift PR's, but I think I need additional grip work or I'm gonna miss a PR here soon, as my last PR attempt was, well, let's just say I was surprised I got it, as I missed a warm up lift, but then still got the PR lol. Weird stuff. Recently started adding more face pulls and accessory tricep work in as well to aid in bench progression, and it's helped a good bit. To be frank, I need a bit more upper and mid back musculature for my squats, and I'm hoping the face pulls and some additional pulling work will help there. It's tricky, because I don't want to add in too much ya know?Cool, were the same height and I weigh 195.
Just from reading out your numbers off the 4 lifts from before and after it seems that caloric deficit was a factor and overtraining was as well - one of the early signs of gassing out from overtraining/ overstimulated CNS = where your training routine lacks variety/accessory compounds/supporting mobility/ deloading.. etc the list goes on.
In the past when my training hit a plateau, I would always pinpoint what was weak in certain lifts
For ex.
Squat - Shoulder Stablity, Lack of lat engagement, hip hinge, bracing, imbalances in posterior chain, difficulty getting out of the ‘hole’
I pin point out the weakness in the chain and work on accessory movements/ variations to address the issue.
So after a week or two, my squats would feel more stable and move more quickly and thats where you can add on more weights to get stronger.
- side note
I ended up getting the Rogue Westside Scout Hyper, saves a ton of space and lots of value behind it.
- side note
I ended up getting the Rogue Westside Scout Hyper, saves a ton of space and lots of value behind it.
I'm real bad about not deloading properly, but I've taken steps to address that. I agree completely on addressing the weaknesses in the kinetic chain for the movement. I bought a GHR specifically for that, but for whatever reason I still get more glute and hamstring hypertrophy and stretch reflex training out of RDL's, so I've started programming 3 sets of moderate RDL's in every week to aid in the glute and hamstring development. I'm also hoping that addresses some grip issues that I've been noticing cropping up. Hook grip has helped protect me despite grip weakness my last three deadlift PR's, but I think I need additional grip work or I'm gonna miss a PR here soon, as my last PR attempt was, well, let's just say I was surprised I got it, as I missed a warm up lift, but then still got the PR lol. Weird stuff. Recently started adding more face pulls and accessory tricep work in as well to aid in bench progression, and it's helped a good bit. To be frank, I need a bit more upper and mid back musculature for my squats, and I'm hoping the face pulls and some additional pulling work will help there. It's tricky, because I don't want to add in too much ya know?
How's the scout hyper? Stable enough? I'm looking at one from Titan. Really hoping this can alleviate my back pain as this is turning into a pretty regular occurrence.
I absolutely agree that double overhand is the best way to train. I should mention that I always do double overhand up to 400, but for whatever reason I just cannot hold the bar at anything over 400. I definitely have a grip weakness to contend with. I love farmer walks, used to do it all the time with my trap bar, just haven't been doing them lately as I thought they were interfering with my recovery. The most difficult thing for me personally with all this is trying to program optimally. I used to do Starting Strength for a while, and it's how I train novices, but I found that when you get to the intermediate stuff it just simply doesn't facilitate enough recovery time. Thought about the Texas Method for a bit, but I just decided against it as I have a business and a family, and I'd like to see them every once in a while lol. As it stands, I've found a great deal of success with the following split, which we just kind of made up lol, and I play it fast and loose as business concerns keep us from ever nailing down an extremely specific split commitment, but this split has been working for us for some time. We bench or overhead press sometime early in the week, typically Monday or Tuesday, we deadlift Thursdays, and we almost always squat Sunday, but sometimes Saturday. We used to hike a lot as well on the weekend, but we took some time away from that as it started to mess with our squats. When I say we I mean me and the wife by the way, she's my training partner. I have a hard time placing accessory work optimally in there, but here's what I've been trying, and so far it seems to be working.....somewhat. We do RDL's at 40% 1rm deadlift for 3 x 8 around an hour or two after heavy squats on Sunday. We do high rep tricep accessory work after heavy bench or overhead press, whenever that may be. I try to do very light face pulls daily, maybe around two to four sets, nothing crazy, focus on the rear traps and mid back, really try to feel it. Trying to find somewhere to program additional T bar row work, but not sure where it fits right now, as I'm absolutely smoked to shit after my deadlifts. Miss having a pull up bar, but it broke my door frame and I came down hard on it and the pull up bar broke around the same time my noggin hit the ground lol. I was getting great additional work out of the pull ups though, hoping T bar row can supplant it for now.The easiest way to gauge it is by noting down your strength condition and fatigue level.
Typically its 5-8 weeks in where I start to feel the fatigue setting in and when that happens
I go over my current numbers/ weaknesses and scale back to 40-55% of my working load for deloading.
In contrast to that I’ve also worked with heavier loads with less sets/reps @ 65-70% for deload.
Gotta play it by ear/ how you feel at the end to know when you should deload because everyone’s built differently.
Its best to set a PR date where you test all your numbers once or twice a year and train up to 80~90% to master the weight load/speed/technique the rest of the time. That way you’ll be more well rounded in strength/endurance/knowledge of your physical capabilities.
As for hook grip, as it is the optimal way to train if you want to have a training PR or a competition PR..
I personally use the double over hand, always have it just feels natural and mitigates imbalances IMO.
I use straps on days when I’m doing high volume/rep work so i can save my grip for heavier weights.
Perhaps do bar hangs, pinch carries, heavy farmers walks with kettlebells and cleans to build up your forearms and grip strength.
Scout hypers badass, its stable it doesn’t creak or fumble around and it saves so much space compared to a full set up.
I load it with 50% of my squat-225 and goto town.
Lower back pain might be attributed to tight glutes/hamstrings so make sure you do some lacrosse balls mobility work to open up your glutes and hams.