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[cuevas. PhD.]

so if your trying to gain muscle weight, is doing cardio after weight training or even on the same day as weight training a bad thing? or does it totally not matter and it's up to calorie intake?

You should be fine, I do 15 minutes of hiit after I lift.

 

[Petrie]

I'm looking for a little advice. I'm following the beginner routine in the OP, and am progressing well with my squats and bench, squatting 265 3x5 and benching 190 3x5, however my deadlift seems to me lagging behind, perhaps because this routine only has you do one set, I'm not sure. It's my grip that fails me, I just can't literally hold the barbell in that manner once it hits 270 or so, and according to what's been said, my deadlift should be well above my squat. Advice on how to improve this?

 

[X-Frame]

I'm looking for a little advice. I'm following the beginner routine in the OP, and am progressing well with my squats and bench, squatting 265 3x5 and benching 190 3x5, however my deadlift seems to me lagging behind, perhaps because this routine only has you do one set, I'm not sure. It's my grip that fails me, I just can't literally hold the barbell in that manner once it hits 270 or so, and according to what's been said, my deadlift should be well above my squat. Advice on how to improve this?

What is your deadlift grip now?

Do you have both hands pronated (palms facing down)? What you could do is alternate grips. Have one hand pronated and the other supinated (palm facing up). It is easier to handle larger weights this way.

A thing to note though is I would alternate which hand is on top and bottom each time because the supinated arm could start to build a lot of stress in the biceps tendon (how I tore mine). I wish I alternated more, but I did the same grip for months straight.

 

[reilo]

I'm looking for a little advice. I'm following the beginner routine in the OP, and am progressing well with my squats and bench, squatting 265 3x5 and benching 190 3x5, however my deadlift seems to me lagging behind, perhaps because this routine only has you do one set, I'm not sure. It's my grip that fails me, I just can't literally hold the barbell in that manner once it hits 270 or so, and according to what's been said, my deadlift should be well above my squat. Advice on how to improve this?

Chalk.

Although some gyms don't allow it. Also, try to interlock your thumb inbetween your fingers.

 

[IceCold]

I always wondered why SS has deadlift at only 1x5 whereas everything else is at 3x5.

 

[reilo]

I always wondered why SS has deadlift at only 1x5 whereas everything else is at 3x5.

Because it's done in tandem with squats. At that point it acts as a supplementary workout because you are working a lot of similar muscle groups.

 

[Petrie]

What is your deadlift grip now?

Do you have both hands pronated (palms facing down)? What you could do is alternate grips. Have one hand pronated and the other supinated (palm facing up). It is easier to handle larger weights this way.

A thing to note though is I would alternate which hand is on top and bottom each time because the supinated arm could start to build a lot of stress in the biceps tendon (how I tore mine). I wish I alternated more, but I did the same grip for months straight.

Will try this. Didn't want to have exactly what you mentioned occur, but I suppose alternating could alleviate that.

Chalk.

Although some gyms don't allow it. Also, try to interlock your thumb inbetween your fingers.

Yeah, no chalk in any of the local gyms sadly.

I always wondered why SS has deadlift at only 1x5 whereas everything else is at 3x5.

Is there a reason for this? I wonder the same thing, but don't want to argue with a tried and true method.

Though it does have 5 sets of 3 reps for power cleans too.

Because it's done in tandem with squats. At that point it acts as a supplementary workout because you are working a lot of similar muscle groups.

Could this be part of why it lags behind? Because I'm doing Deads on the same day after I've already squatted for for a PR even some days?

 

[entremet]

I always though Deads were higher than Squats for most people.

 

[reilo]

Could this be part of why it lags behind? Because I'm doing Deads on the same day after I've already squatted for for a PR even some days?

Possibly, but I did 1x5 and 1x3 of deadlifts after 4x5 of squats today. I only did 3 on my last set of deadlifts because I was losing group since my hands were sweaty.

 

[Petrie]

I always though Deads were higher than Squats for most people.

So did I, though I have a big ass that probably is partially responsible for my high squat comparatively. It's just 100% my grip failing on deads, hopefully trying mixed grip helps.

 

[Mr.City]

I always wondered why SS has deadlift at only 1x5 whereas everything else is at 3x5.

Deadlifts will beat the shit out of you due to the fact that they start from a dead stop, hence their name. They get a lot harder to recover from. The problem here is not a lack of volume; Petrie's hit the limit on his overhand grip strength at the moment. I bet that once he uses an alt/ mixed grip, things will go much smoother.

Petrie: How often do you deadlift and have you reset yet? (I'm not implying you should reset with that question)

 

[Petrie]

Deadlifts will beat the shit out of you due to the fact that they start from a dead stop, hence their name. They get a lot harder to recover from. The problem here is not a lack of volume; Petrie's hit the limit on his overhand grip strength at the moment. I bet that once he uses an alt/ mixed grip, things will go much smoother.

Petrie: How often do you deadlift and have you reset yet? (I'm not implying you should reset with that question)

I did a reset on all my lifts the last week of September. I deadlift twice a week, toward the end or my workouts, following this specific routine:

Monday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 1 set of 5
Pull-Ups - 3 sets of 8-15

Wednesday
Squat - 3 sets of 5
Overhead Press - 3 sets of 5
Power Cleans - 5 sets of 3
Abdominal work

Friday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlift - 1 set of 5
Bent Over Rows - 3 set of 5
Arm work, if desired

 

[Ripclawe]

if doing the 1x5 deadlifts, what is the ramp up sets before or do you do it after 5x5 squats?

 

[Mr.City]

I did a reset on all my lifts the last week of September. I deadlift twice a week, toward the end or my workouts, following this specific routine:

As you progress on the deadlift, you may wish to tamper it down to once a week. There are plenty of good books out there about learning the lifts and programming your routine, such as Starting Strength, Practical Programming, and Fit.

 

[Petrie]

As you progress on the deadlift, you may wish to tamper it down to once a week. There are plenty of good books out there about learning the lifts and programming your routine, such as Starting Strength, Practical Programming, and Fit.

I have SS, but GAF seemed to recommend this routine from the OP for me to start out with. I've just tried to take the advice given, but perhaps this is a good idea.

 

[Enco]

Think I'm done with Fitocracy.

They lean far too much towards the game aspect. It's silly how u can't add or edit workouts more than a few days old. It's inconvenient to log on and record everything on the same day.

 

[X-Frame]

Will try this. Didn't want to have exactly what you mentioned occur, but I suppose alternating could alleviate that.

I should probably mention I didn't tear mine deadlifting but lifting a car (long story!) but I was using a double supinated grip.

So who knows if I was fatigued from all the DL's I was doing for the months prior and the [unbelieveably stupid] decision of mine put me over the edge.

The chances of that happening to others just with the DL is most likely slim to none. 400 pounds and then trying to tilt a 2000 car isn't the same.

Spoiler

Snowstorm, was snowed in at college and all 10 of my roommates and I were digging each others cars out of the snow for hours and the last one was in the worst shape so we tried to push/pull it out of a downward sloped parking spot and when we all tried to lift the car to free up the wheels .. *SNAP*

 

[MjFrancis]

Think I'm done with Fitocracy.

They lean far too much towards the game aspect.

That's why I never jumped in to begin with. It's the same problem that achievements present in video games... some people end up performing a litany of tasks for the sake of checking them off a list. Rather than using it to share accomplishments, they feel a need to level up despite a real-world disconnect with their fitness goals. For instance, if you want to add 40 pounds to your squat it doesn't do any good to work on other activities that not only don't contribute to this goal, but hinder recovery and make it harder to attain in the first place.

 

[kehs]

I always wondered why SS has deadlift at only 1x5 whereas everything else is at 3x5.

Deadlifts engage nearly every single muscle in your body.

 

[Dash27]

It's just 100% my grip failing on deads, hopefully trying mixed grip helps.

You'll be shocked at how easy the weight goes up with a mixed grip. The body wont lift what the hands cant hold so it feels like a ton of weight, but alternate the grip and it will go right up, assuming grip was your weak point.

 

[Gvaz]

Think I'm done with Fitocracy.

They lean far too much towards the game aspect. It's silly how u can't add or edit workouts more than a few days old. It's inconvenient to log on and record everything on the same day.

....why don't you log it immediately following your workout?

I go to the gym with a book I log my shit in, then go home, log my workout, shower then go to bed or whatever.

 

[Lamel]

So I did the lying ez bar triceps extension like in the video Shogun posted. While I was doing it, it seemed pretty easy honestly. But now my triceps are SO sore. mainly when I bend my elbows and try to raise my arms, they feel so damn tight. I don't even think I'll be able to work out today. And I did this exercise on monday...so what can I do to relieve the soreness...? Even day to day activity hurts.

Btw I do work out my triceps a good amount and can do a lot of dips and that never makes them that sore.

 

[BlueScrote]

Because it's done in tandem with squats. At that point it acts as a supplementary workout because you are working a lot of similar muscle groups.

I thought part of the reason was that it is so easy to mess up your form when tired and deadlifting.

I irritated my back last wednesday when deadlifting, but I managed to put up a PR.

 

[Jason's Ultimatum]

Doing single DB squats following through with a press is an awesome finisher.

 

[Echoes of Pink]

So I did the lying ez bar triceps extension like in the video Shogun posted. While I was doing it, it seemed pretty easy honestly. But now my triceps are SO sore. mainly when I bend my elbows and try to raise my arms, they feel so damn tight. I don't even think I'll be able to work out today. And I did this exercise on monday...so what can I do to relieve the soreness...? Even day to day activity hurts.

Btw I do work out my triceps a good amount and can do a lot of dips and that never makes them that sore.

I stopped doing exercises like that because it was putting a huge strain on my tendons. I was worried it'd get worse, so I switched to doing the close grip bench press instead. It works much better for me.

 

[parrotbeak]

I thought part of the reason was that it is so easy to mess up your form when tired and deadlifting.

I irritated my back last wednesday when deadlifting, but I managed to put up a PR.

I think it's all of that, but if you weren't squatting 3x a week in theory you could probably dl more than 1x5.

I think either I just haven't caught up with sleep or I just needed a rest week. Sore joints and not able to get into zone yesterday, so made it another light day. I'll plan Friday for light again and do some hills also. I ran stairs twice this week but my cardio still felt shitty last night too.

So I did the lying ez bar triceps extension like in the video Shogun posted. While I was doing it, it seemed pretty easy honestly. But now my triceps are SO sore. mainly when I bend my elbows and try to raise my arms, they feel so damn tight. I don't even think I'll be able to work out today. And I did this exercise on monday...so what can I do to relieve the soreness...? Even day to day activity hurts.

Does it feel like DOMS? If so, likely from using the full ROM on the muscle. If it's just DOMS, working out can help, or at least it does for me. Usually will go away during warm up and then feel better after.

I need to do those too. My tris are usually the first thing to get sore when pressing. I think that will be one of things I work on Friday.

 

[MjFrancis]

I think it's all of that, but if you weren't squatting 3x a week in theory you could probably dl more than 1x5.

I'll second that. Much harder to deadlift heavy when you're squatting every training day in my experience. There's a reason it's 1x5.

 

[Enco]

....why don't you log it immediately following your workout?

I go to the gym with a book I log my shit in, then go home, log my workout, shower then go to bed or whatever.

Sometimes I forget and/or just put it off.

I now have a week of exercises that I can't log which kinda messes everything up. Plus there aren't any graphs yet.

 

[Bealost]

Think I'm done with Fitocracy.

They lean far too much towards the game aspect. It's silly how u can't add or edit workouts more than a few days old. It's inconvenient to log on and record everything on the same day.

Now that you can save routines its not bad as long as you are following a set training schedule. Just load up that particular day, fix the weights or reps (one or the other should be staying the same most of the time). Maybe add in an extra assistance exorcise or two because you were feeling good that day and presto!

Takes me between 1-2 minutes to log my workout usually, not a huge deal compared to actually DOING my workout.

 

[Bealost]

Sometimes I forget and/or just put it off.

I now have a week of exercises that I can't log which kinda messes everything up. Plus there aren't any graphs yet.

Also, graphs are being alpha tested now, Should be seeing them soon.

 

[Bealost]

That's why I never jumped in to begin with. It's the same problem that achievements present in video games... some people end up performing a litany of tasks for the sake of checking them off a list. Rather than using it to share accomplishments, they feel a need to level up despite a real-world disconnect with their fitness goals. For instance, if you want to add 40 pounds to your squat it doesn't do any good to work on other activities that not only don't contribute to this goal, but hinder recovery and make it harder to attain in the first place.

I see where you are coming from with this. At least for me, it gives me an extra ounce of motivation to push myself harder. My goal isn't to max any certain lift, or anything that specific. Just looking to be fitter and healthier, and I feel doing a variety of things helps me accomplish that better than specifically training just to powerlift.

 

[FallingEdge]

I'll second that. Much harder to deadlift heavy when you're squatting every training day in my experience. There's a reason it's 1x5.

Fair enough. I'm working on getting back 'dat ass' so I be squatting 2 times a week and still deadlifting once a week.

And deadlift/OHP day is today.

lets goooooooooooooooooooooooooo.

 

[MjFrancis]

Sumo deadlifts hit the glutes HARD. I did them for three months and dug them pretty well. Have you ever tried them?

I see where you are coming from with this. At least for me, it gives me an extra ounce of motivation to push myself harder. My goal isn't to max any certain lift, or anything that specific. Just looking to be fitter and healthier, and I feel doing a variety of things helps me accomplish that better than specifically training just to powerlift.

Yeah, it's one of those things that I support to a degree because it encourages people to get out there and improve themselves. Just not for me.

 

[sebajuNujabes]

Anyone know how to remedy and prevent shin splints? Got them while training today; there was a lot of impact landing going on.

 

[X-Frame]

I've confirmed a pretty glaring imbalance in my hip flexors between my left and my right. My left hip flexors (psoas specifically) is not only significantly weaker than it's counterpart but also produces some mild pain and even seems to restrict movement when doing hip mobility drills.

Is this just a coincidence that the psoas attached to not only the front of the hips but also the lumbar spine which may have contributed to my lower back pain?? Maybee ..

So here goes a new venture of hip flexor mobs and strengthening.

 

[reilo]

I've confirmed a pretty glaring imbalance in my hip flexors between my left and my right. My left hip flexors (psoas specifically) is not only significantly weaker than it's counterpart but also produces some mild pain and even seems to restrict movement when doing hip mobility drills.

Is this just a coincidence that the psoas attached to not only the front of the hips but also the lumbar spine which may have contributed to my lower back pain?? Maybee ..

So here goes a new venture of hip flexor mobs and strengthening.

Sounds like the issue I am experiencing it. I didn't know what it was called, but it sounds like I am experiencing pain in my Psoas Major on my left side of the body.

I have not had (m)any back problems, however.

 

[parrotbeak]

I've confirmed a pretty glaring imbalance in my hip flexors between my left and my right. My left hip flexors (psoas specifically) is not only significantly weaker than it's counterpart but also produces some mild pain and even seems to restrict movement when doing hip mobility drills.

Is this just a coincidence that the psoas attached to not only the front of the hips but also the lumbar spine which may have contributed to my lower back pain?? Maybee ..

So here goes a new venture of hip flexor mobs and strengthening.

What did you do to locate the imbalance?

 

[FallingEdge]

Sumo deadlifts hit the glutes HARD. I did them for three months and dug them pretty well. Have you ever tried them?

I have not. I will most definitely look into them. Do you think I should do them on squat or deadlift day?

 

[X-Frame]

Sounds like the issue I am experiencing it. I didn't know what it was called, but it sounds like I am experiencing pain in my Psoas Major on my left side of the body.

I have not had (m)any back problems, however.

Interesting. How have you been dealing?

What did you do to locate the imbalance?

I've had suspicions for awhile but doing something as simple as sitting in a low chair, back straight, and then lifting one bent let up and holding it for a couple seconds easily shows the difference.

My right can raise with little effort and I can hold it for a good amount of time without dropping, whereas my left doesn't get to the same height and it starts to almost cramp up a lot quicker.

Never noticed anything when doing hip flexor stretches or anything so I don't believe anything is just tight -- just weak. I need to foam roll on it or something but rolling on your hips is very awkward.

 

[Keylime]

Is it a bad plan to mix cardio and resistance training in an effort to get stronger, but still lose weight? My plan right now is to resistance training on MWF and cardio on all of the other days...so 3 strengthening, 4 cardio days a week.

Just trying to lose fat and build muscle at the same time, and I'm curious if I'm going to hurt my muscle growth as a result of mixing in all that cardio.

 

[MjFrancis]

I have not. I will most definitely look into them. Do you think I should do them on squat or deadlift day?

I did them instead of deadlifts. It hits most of the same areas, just to different degrees. Slightly easier on the lower back, but it demands more of the glutes and legs and has a ROM that's probably 1-3 inches less depending on flexibility/stance. I feel the mechanics make it easier to prevent any rounding of the back. Put all these factors together and you lift with more intensity i.e. weight as a percentage of your one-rep max.

Heavier deadlifts that hit the glutes hard. You can't lose!

 

[MjFrancis]

Just trying to lose fat and build muscle at the same time, and I'm curious if I'm going to hurt my muscle growth as a result of mixing in all that cardio.

Probably too much cardio, depending on what you're actually doing. Losing fat will primary come via calorie restriction, so don't put too much of your chips on cardio for fat loss. Cardio's best function is, well... for improving cardiovascular endurance.

What strength program did you choose?

 

[Keylime]

Probably too much cardio, depending on what you're actually doing. Losing fat will primary come via calorie restriction, so don't put too much of your chips on cardio for fat loss. Cardio's best function is, well... for improving cardiovascular endurance.

What strength program did you choose?

P90X routines since it's what I'm familiar with and don't want to go to the gym. I know it's not the most popular around these parts :/

Mondays - Chest/Back or Chest/Shoulders/Triceps + Ab Ripper
Tuesdays - Elliptical, Running or Biking
Wednesdays - Shoulders/Arms or Back/Biceps + Ab Ripper
Thursdays - Elliptical, Running or Biking
Fridays - Core Synergistics
Saturday/Sunday - Elliptical, Running or Biking

I'm 6'1" and 190 pounds right now. I'm not even sure if I'm really trying to bulk up as much as I'm just trying to look awesome. A more lean look would be great, and once I'm there I may look to size up. For now my concentration is fat loss more than anything, though. I need to lose what bit of stomach I've got left so I can start to see my abs.

I've been taking Monster Milk after my strengthening programs hoping that would help. Lowfat Chocolate Milk after cardio for recovery.

I'm eating anywhere between 1800-2000 calories a day with a heavy emphasis on protein. 50g for breakfast, 70g for lunch, 70g for dinner (roughly)

 

[Bealost]

(I posted this on another thread, but I thought I'd bring it up here.)

Someone said this should be the benchmark for being in GREAT shape...

Running a Mile: Men should strive to be able to do it in under 6.5 minutes, Women should strive for under 8 minutes.

Chinups or Pullups: Men should aim for 12 or more, Women should be able to do 8 or more.

Bench Press: Men should be able to do their bodyweight for 10+ reps, Women should aim to do 2/3 of their bodyweight for 10+ reps.

Pushups: Men should be able to do 50+ without stopping, Women should aim for 25+ without stopping.

Standing Military Press: Men should aim for 1/2 of their bodyweight for 15+ reps, Women should aim for 1/3 of their bodyweight for 15+ reps.

Planks: Men and Women should be able to hold the standard plank for 3 minutes straight (you knew I would sub these for situps).

Running for Distance: Men should be able to run for 5 miles without stopping or slowing down to a walk, Women should be able to go for 6 miles.

I have accomplished some things at one point or another but never all at once. I am barely trying to start the cardio now!

link-Getting in Great Shape.

I think these days I want to be balanced more than anything..but I don't need to meet those goals exactly to be healthy.

Not bad, but I don't feel like some of those would be great accomplishments.

I'd increase the distance for the distance running, not sure how far. My goal is to be able to do a 5 mile ruck w/ a 45lb pack in an hour. Or put a time limit on it. So you can't just do a light jog for 5 miles.

I would say change the chinups/pullups to pull ups only.

Here is a link to some truly demanding feats of strength/endurance.

http://strengthvillain.com/?tag=villain-challenges

"So here’s the first challenge, 100 Burpees, five minutes."
"Here’s what we’re shooting for: being able to squat your bodyweight for 50 consecutive reps. So if you weigh 135 (God help you) you have to put 135 on the bar and go up and down 50 times."
"So here it is, Villain Challenge #3, 100 pushups in Two minutes (60 for women) "
"The Challenge: 5 miles in 1 hour with a 45lb. rucksack (35lbs. for females)."
"18 dead-hang chin-ups performed with an additional weight of 25lbs."

 

[MjFrancis]

P90X routines since it's what I'm familiar with and don't want to go to the gym. I know it's not the most popular around these parts :/

[snip]

I'm 6'1" and 190 pounds right now. I'm not even sure if I'm really trying to bulk up as much as I'm just trying to look awesome. A more lean look would be great, and once I'm there I may look to size up. For now my concentration is fat loss more than anything, though. I need to lose what bit of stomach I've got left so I can start to see my abs.

I've been taking Monster Milk after my strengthening programs hoping that would help. Lowfat Chocolate Milk after cardio for recovery.

I'm eating anywhere between 1800-2000 calories a day with a heavy emphasis on protein. 50g for breakfast, 70g for lunch, 70g for dinner (roughly)

Yeah, so far as P90x goes, I'm happy that it gets people off the couch, so that automatically puts it in the 'beneficial for you' category, but not much beyond that. Muscle confusion gives participants a backwards view of learning strength as a skill. Because when you get down to it, that's what it is. And 'muscle confusion' is a direct obstacle towards advancing in that skill in any appreciable fashion.

I have no doubt that you'll get lean, and depending on how long you've been doing P90x or how active you have been previously, you'll add some strength and some muscle along the way. Long term, I don't find it to be an optimal solution for body recompositon (losing fat & gaining muscle).

Best of luck in the meantime, keep us updated, and let us know how you progress. Read the OP and ask more questions when they come up.

 

[Brolic Gaoler]

A bit OT, but I just got accepted to my internship at a local police department.

Fuck yeah!


Also, last night my father in law came over for dinner and commented how huge I'm getting. Feels good man.

I think I'm gonna start looking into amateur power lifting competitions, but I don't even know if I could compete at this point since I know fuck all about competing at those things.

 

[J Tourettes]

A bit OT, but I just got accepted to my internship at a local police department.

Fuck yeah!


Also, last night my father in law came over for dinner and commented how huge I'm getting. Feels good man.

I think I'm gonna start looking into amateur power lifting competitions, but I don't even know if I could compete at this point since I just fuck all about competing at those things.

Congrats, man.

 

[reilo]

Interesting. How have you been dealing?

Rest, some choice stretches and foam rolling.

It's better once I warm up. What I do is start at a low weight (say 135) and build up to a big last set. By then that area feels fine.

A dedicated deadlifting session at the end of the week seems to have helped, too.

I'm not pain free, but it's more of a constant soreness that tends to fluctuate.

 

[MjFrancis]

Congratulations, Alienshogun! Hope it works out for you.

Wendler had some good advice concerning one's first powerlifting meet in his 5/3/1 for Powerlifting book. It's probably reposted in different places on his blog by now, though.

 

[Dash27]

I think I'm gonna start looking into amateur power lifting competitions, but I don't even know if I could compete at this point since I know fuck all about competing at those things.

Do it!

I'm thinking of doing it myself just for fun. I dont know much either but how hard can it be?