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[Para bailar La Bomba]

Any recommendations for a pre-workout stimulant?

I used MusclePharm Assault -- it's as advertized initially but you'll build a tolerance to it pretty quickly. I would only use it 2 twice a week on your biggest training days. And start off with a low dose.

 

[J Tourettes]

Quick question: I'm one of those types that has never had to worry about why I eat in terms of weight gain. However I'm too slender for comfort now at almost 28.

Im still holding onto a really persistent lower back injury that I picked up doing squats a few years ago, and so heavy lifting in terms of squats and deadlifts are out (though I think lunges are okay).

If I up my diet by a good 800 calories a day I figure I should be able to put on some weight (hoping to gain 20 or so pounds). Probably half of that will come from soy milk/protein shakes, the other half from extra snacks (rice balls and sandwiches I'd guess). I wont be liftin weights, just jogging, and playing futsal. Gonna return to the doctors soon to get (once again) another look at my back but because of that injury (as well as persistent costochondritis) I'm afraid of doing any real heavy lifting.

Reasonable goal or will I turn just turn into a fatass?

Do you have any idea what caused your costochondritis? I think I may have it (haven't been to the doc's yet) and have had two weeks off from lifting to give it a rest but it still hurts a bit. How did you go about treating it?

 

[snoopen]

had a great workout today, also spotted a random guy as he pb'ed bench (and gave me a high 5), very fun.

 

[Mr.Fresh]

I'm back in the work out game gaf! I had to stop for a week to get used to getting up at 3am for my new job and my body was sore after carrying boxes of a truck for 2 hours.
I'm about to fix me a protien shake put it in the fridge and hit up my college gym.

 

[entremet]

Mainly due to uncertainty and not knowing when I'd be able to train again because my coach was away for a while on various outings. Not having any program to follow also didn't do me any good and I was kind of left unsure about what I should be doing on my own. That's been probably the biggest criticism I can level against my trainer in that he never gave me a program despite me asking constantly for one.

Trainers are great and all, well the good ones, which are rare. I can't afford a trainer and good ones hard to find. But you can't really can't rely on them for motivation.

 

[ajim]

Some PRs on the big 3 for myself recently:

BB Bench: 125kg (275lbs)
Squat: 120kg (264lbs - squat is lower than bench because for ages I never trained legs lol. whatever, it's coming along).
Deadlift: 130kg (286lbs)

 

[MjFrancis]

Congrats, ajm! I certainly couldn't match that bench if my life depended on it.

Hitting PR's is what keeps me coming back!

 

[Jason's Ultimatum]

Oh my god...

Meh. The girl on the right (second pic) is the only good looking one.

 

[Lamel]

Just jumped straight to judging him huh.

I judge everyone who gets in the way of my squatting. B|

 

[reilo]

Meh. The girl on the right (second pic) is the only good looking one.

It's the same chick.

First Pic: Blond on Left = Second Pic: Blond on Right = Blond in Last Pic

 

[MjFrancis]

Jason's Ultimatum was only interested in the picture with the most cleavage, hence the lack of facial recognition.

 

[Brolic Gaoler]

325 3x3 bench. Looking good! Hope this keeps up

 

[Dash27]

Yeah, she's awesome.

Girls Gone Strong (Facebook)

All the girls now involved in the GirlsGoneStrong movement are great inspirations for women.

Pretty cool. I have to say many of the girls at my gym are pretty amazing. Pound for pound their lifts are really strong and their form is excellent (no pun intended, maybe)

 

[Keylime]

Random question: If I can do about 25 push-ups in a max set at 190 pounds, what could I realistically expect to be able to bench?

 

[cuevas. PhD.]

Meh. The girl on the right (second pic) is the only good looking one.

She's the only one in all 3 pics.

 

[Cheeto]

Random question: If I can do about 25 push-ups in a max set at 190 pounds, what could I realistically expect to be able to bench?

25 Reps is an endurance exercise and you can't accurately extrapolate strength from it. The only way to find out is to do it.

 

[MjFrancis]

Yeah, the movements are different enough that being able to do "X" number of reps in one may not be a totally accurate predictor of the other. There's probably a formula out there somewhere, but I'm sure it would be a rough guesstimate as well.

Also why I'm not a fan of estimated one-rep maxes. Sure, you can bench 315lbs for 5 reps, but how do I know you will be able to do 355lbs? There's too many factors that come in between those assumptions, not limited to bouncing reps, weak supporting muscles, etc.

 

[Combine]

Trainers are great and all, well the good ones, which are rare. I can't afford a trainer and good ones hard to find. But you can't really can't rely on them for motivation.

Yeah, you are so right about that. After a night to sleep on it I realize my thoughts yesterday were pure bullshit. If I really really was wanting to continue on training and getting in shape, none of what I said should have made a damn difference in anything.

I guess I was just in denial about things once again, because it seems that I have indeed lost my own personal motivation and I have no idea how to get it back.

For instance, looking at those pics of those GirlsGoneStrong women would have gotten my attention in the past, now I'm like "meh" when I look at them.

 

[BlueScrote]

Some PRs on the big 3 for myself recently:

BB Bench: 125kg (275lbs)
Squat: 120kg (264lbs - squat is lower than bench because for ages I never trained legs lol. whatever, it's coming along).
Deadlift: 130kg (286lbs)

I don't mean to sound like a jerk, but how is your Bench so damn high compared to your deadlifts?

I deadlifted 330(lbs) a couple weeks ago, but am struggling to put up 170 on the bench.

 

[Cheeto]

I don't mean to sound like a jerk, but how is your Bench so damn high compared to your deadlifts?

I deadlifted 330(lbs) a couple weeks ago, but am struggling to put up 170 on the bench.

I was in the same position as him, because I only trained presses when I all I had was a bench and barbell and 300lbs of plates. Before I got a gym membership my press lifts were all way more than my squats and my deadlift was stuck @ 300

 

[jeremy70583]

So I am 6"4', 190lbs. My goal is to "tigheten up"...I'm not fat, but flabby. I've been doing a split of db presses, bicep curls, shoulder presses/bent over rows, tri presses,lat pulldown. This, however is not cutting it. I am going to start beginning strength this week, as I feel i need to get my entire body into it as opposed to just my upper body. My question is really this: should i drink protein shakes after working out? I know it will help build muscle, but it is also extra calories, when my main goal is to lose weight.

 

[Bealost]

So I am 6"4', 190lbs. My goal is to "tigheten up"...I'm not fat, but flabby. I've been doing a split of db presses, bicep curls, shoulder presses/bent over rows, tri presses,lat pulldown. This, however is not cutting it. I am going to start beginning strength this week, as I feel i need to get my entire body into it as opposed to just my upper body. My question is really this: should i drink protein shakes after working out? I know it will help build muscle, but it is also extra calories, when my main goal is to lose weight.

Getting some protein, in whatever form you can (whey is great), right after a workout is the second most important thing for your diet. The first one being making sure your overall diet is good and healthy. I'd say just do it, and if you start gaining weight (need at least a week or two of data to be sure) you can adjust your intake down. 190 seems more than a reasonable weight for someone so tall. So I'd say focus on gaining some muscle mass, while trying not to gain weight before just trying to lose fat.

 

[Cheeto]

So I am 6"4', 190lbs. My goal is to "tigheten up"...I'm not fat, but flabby. I've been doing a split of db presses, bicep curls, shoulder presses/bent over rows, tri presses,lat pulldown. This, however is not cutting it. I am going to start beginning strength this week, as I feel i need to get my entire body into it as opposed to just my upper body. My question is really this: should i drink protein shakes after working out? I know it will help build muscle, but it is also extra calories, when my main goal is to lose weight.

You should be concerned with losing fat, not losing weight.

 

[Shamrock7r]

Trainers are great and all, well the good ones, which are rare. I can't afford a trainer and good ones hard to find. But you can't really can't rely on them for motivation.

Very true. All the trainers I see at my gym seem to be going through the motions. Not really enthusiastic about their job at all.

 

[deadbeef]

I'm bored with 5/3/1 Fitness GAF what should I do? Are there any interesting strength routines I can try?

 

[jeremy70583]

You should be concerned with losing fat, not losing weight.

How are these different, isn't it virtually impossible to lose fat without losing weight? ie having to be at a calorie deficit to lose fat/muscle but have to be at a surplus to add fat/muscle?

 

[FallingEdge]

When you lose weight, you don't care about losing muscle in the process. You are more concerned with a number on the scale.

When you lose fat, you want to maintain as much muscle as possible. You want a lower bf% more than anything.

 

[Price Dalton]

I'm bored with 5/3/1 Fitness GAF what should I do? Are there any interesting strength routines I can try?

Shaf's ladders are pretty fun.

 

[ajim]

I don't mean to sound like a jerk, but how is your Bench so damn high compared to your deadlifts?

I deadlifted 330(lbs) a couple weeks ago, but am struggling to put up 170 on the bench.

Was waiting for someone to pull me up on that, I didn't do deadlifts for ages because I was 'scared' of them, whereas I've been benching from the beginning. I hate that I see guys half my size deadlifting more than me, but it's my own fault haha.

 

[Complex Shadow]

Here's a question. On a tredmill should I aim for distance or speed? Or both?

 

[reilo]

Here's a question. On a tredmill should I aim for distance or speed? Or both?

Speed.

High-speed/short-interval training is better for you. It's what we call "HIIT" -- High-Intensity Interval Training.

A real popular method is Tabata. You do 20 seconds on, 10 seconds rest, repeat for 8 cycles (a total of 4 minutes).

 

[parrotbeak]

That's hard to do on a treadmill. Easier on a bike or elliptical or just run on the ground. Uphill is easier on joints and gets more work done in less time.

 

[reilo]

That's hard to do on a treadmill. Easier on a bike or elliptical or just run on the ground. Uphill is easier on joints and gets more work done in less time.

Somehow I completely glossed over the treadmill bit and just focused my post as a general HIIT guideline.

But yeah, what PB said.

 

[Complex Shadow]

Speed.

High-speed/short-interval training is better for you. It's what we call "HIIT" -- High-Intensity Interval Training.

A real popular method is Tabata. You do 20 seconds on, 10 seconds rest, repeat for 8 cycles (a total of 4 minutes).

Can someone do this for 30 mins? Or Should Someone do this for 30 mins.

 

[Bealost]

Can someone do this for 30 mins? Or Should Someone do this for 30 mins.

Try it and see what you think ;P

 

[cuevas. PhD.]

Can someone do this for 30 mins? Or Should Someone do this for 30 mins.

Baby steps bro. Baby steps.

 

[Complex Shadow]

Try it and see what you think ;P

I am scared too, but at the same time I am hyped to try this. Can't wait till Wednesday.

 

[reilo]

Just remember that in those :20s, you are supposed to go all out.

 

[parrotbeak]

Can someone do this for 30 mins? Or Should Someone do this for 30 mins.

The original tabata protocol that reilo suggested is great for beginners to advanced, because your fitness level determines how hard you can push. That's 4 minutes total.

Do not try to do 30 minutes of HIIT your first time (or anytime soon). You will either be cheating (not going all out) or will get sick or injured.

 

[Complex Shadow]

Baby steps bro. Baby steps.

I can go 5m/h for 45mins fine on a stupid incline. Not to say this will be easy, but I can try without feeling much pain. At this point, my legs are fine, it my heart that needs a workout.

 

[reilo]

I can go 4m/h for 45mins fine on a stupid incline. Not to say this will be easy, but I can try without feeling much pain. At this point, my legs are fine, it my heart that needs a workout.

4mph? That's 15mins for a mile? If you are a male of average athletic ability, your goal should be 8min miles (non-incline I suppose).

A really good time would be in the 6min range.

World-class is 4mins.

 

[demon]

So I started going to the gym recently (I quit for almost a year and a half), and a little over a week ago did my first serious chest/shoulder workout. It included stuff like dumbbell pullovers (used to love those), bench press machine, overhead press machine, etc. I went back today and tried to do one dumbbell pullover and my triceps were on fucking fire. I have never experienced soreness from a workout like that. I hadn't even noticed that they hurt up until that point. Is that normal?

 

[reilo]

So I started going to the gym recently (I quit for almost a year and a half), and a little over a week ago did my first serious chest/shoulder workout. It included stuff like dumbbell pullovers (used to love those), bench press machine, overhead press machine, etc. I went back today and tried to do one dumbbell pullover and my triceps were on fucking fire. I have never experienced soreness from a workout like that. I hadn't even noticed that they hurt up until that point. Is that normal?

Machines? Do have you access to free-weight barbell benches?

 

[Complex Shadow]

4mph? That's 15mins for a mile? If you are a male of average athletic ability, your goal should be 8min miles (non-incline I suppose).

A really good time would be in the 6min range.

World-class is 4mins.

So for the 6 min mark, how long is the rest and how long do I run.

 

[reilo]

So for the 6 min mark, how long is the rest and how long do I run.

I think you are confusing two things here, as my second comment to you is unrelated to the HIIT talk.

A good goal to have for a male is to be able to run a mile in 6 minutes.

For the Tabata HIIT stuff, maybe someone on here can post up a routine as I don't have one in mind specifically for you.

 

[demon]

Machines? Do have you access to free-weight barbell benches?

Yes, but I'm not going to mess with those without a spotter, at least for now.

 

[reilo]

Yes, but I'm not going to mess with those without a spotter, at least for now.

Ask someone at the gym to spot you. How much weight are you benching?

 

[Chinner]

do you guys think this will help in gaining muscle???
http://youtu.be/na9ZZ4ZjVa8

 

[Brolic Gaoler]

Yes, but I'm not going to mess with those without a spotter, at least for now.

You're setting yourself back.

Ask someone at the gym to spot you. How much weight are you benching?

This, also don't lift more than you can manage if you DON'T have a spotter.


I bench 300+, press 180+, lying tricep extension etc, with no spotter because 1. I don't bite off more than I can chew. And 2 I don't like bothering people.

That said if I'm going for a 1rm for bench I'll either ask for a spot or use the squat rack with catch bars up.

I also don't put clips on my weights in case I need to dump them in an emergency.

 

[parrotbeak]

So I started going to the gym recently (I quit for almost a year and a half), and a little over a week ago did my first serious chest/shoulder workout. It included stuff like dumbbell pullovers (used to love those), bench press machine, overhead press machine, etc. I went back today and tried to do one dumbbell pullover and my triceps were on fucking fire. I have never experienced soreness from a workout like that. I hadn't even noticed that they hurt up until that point. Is that normal?

If you are using machines, expect to feel soreness and be weaker any time you do something like dumbbells, which require more stabilizing muscles and allow a more natural range of motion. Machines do not cross over to barbell/dumbbell work; ie, whatever numbers you move on the bench machine, forget them when you move over to barbell bench (which you should do immediately imo).

Start with a beginning program like Starting Strength (or the OP!) and you shouldn't need a spotter the whole time. You'll progress slowly and you'll know when you might not make it. I usually ask someone to spot me during my last couple sets and tell them that I shouldn't need help but will let them know if I'm failing. That way you don't have someone trying to teabag you.