entremet
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Get into amateur MMA fighting or skill based stuff--gymnastics, capoiera, movnat.
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
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Get into amateur MMA fighting or skill based stuff--gymnastics, capoiera, movnat.
I so wanted to do MMA but as mentioned my torn ACL kills that dream. It's my second tear and I can't afford 8G's and 4 months off of work to fix it.
Splash Wave
Member
Fairly consistent cutting broken by a bizarrely massive cashew+honey binge. I don't know what it is about that combination, but I literally can't stop once I start. Feels bad, man.
But I suppose there are worse things you could cheat with (still feels bad).
Speaking of which, I should ask: is the number of calories I'm eating healthy? I'm 6', 22 years old, doing SS, and eating around 1700 on gym days (1600 off). I haven't been terribly consistent (see quoted post), but I'm hoping to get down to around 160 or a bit below eventually (how long that'll take, I have no idea).
I should also mention that while I don't weigh much, I have a very small frame--there's fat to lose.
If you want to cut up and lose BF then you are fine. You won't be putting on muscle with that amount of calories however.
Splash Wave
Member
Right, that's fine. Loss of strength has been very slow, which is a relief.
Make sure most of it is coming from protein which I'm sure you already know and strenght loss shouldn't be too bad.
entremet
Member
I so wanted to do MMA but as mentioned my torn ACL kills that dream. It's my second tear and I can't afford 8G's and 4 months off of work to fix it.
Oh, didn't see that post. How did you tear your ACL?
Basketball both times.
Brolic Gaoler
formerly Alienshogun
Every time I hit a goal I make a new one. I went from wanting to max BP 350 to moving on to 380-400 and standing press 265.
If I hit either/both of those, it's gonna be rest, reset, deload, and go again time.
You know what? Yeah, I'm going to start maxing every few weeks. Even a 5lb increase would bring me satisfaction.
I haven't maxed in about a year. I estimate my BP is somewhere around 315. Maybe I can get it up to 330 and my squat around 400 and stay at 185lbs. Hell, I wonder if 2x my body weight is doable? I'd feel great putting up 370 at 185.
Who was the guy in here with a janky hip? I had Hip Perthes (I think that's what it's called; ball was slightly misplaced from the socket) as a child, which kept me out of athletics until it miraculously healed itself on the day I was getting x-rayed to see if I needed surgery. Fast forward 10 years, deadlifting for the first time (yesterday). Played some pretty intense basketball and my hip started bugging me. It has in the past, but never this nagging/long time. Is this a consequence of bad deadlifting form, too intense a cardio workout the day after (I did triceps before I played as well), both, or something else? I had someone helping me with form and he said I was alright, but he might not have really been paying attention. Regardless, I think I"m pushing my workout to Thursday, and will do some Yoga/Stretching.
PS-What are good hip stretches?
PS-What are good hip stretches?
How do you squat with a torn ACL?
My dad can squat, and he's had 3 ACL surgeries, 2 on one leg and 1 on the other. Granted, he can only get to parallel on great days, and he can't do much, but its much better than nothing.
Rather easily. I can Sprint straight ahead also. The second I try anything lateral I'm screwed.
So did you tear just your ACL, or complete blowout, Shaun Livingston style?
Four_Chamber
Member
I need some help. I have a ton of chicken breasts in my freezer and I need some motivation/ideas for how to get them in my belly
My problem is I work a job in which I'm putting near 80 hours a week (being a doctor is really a lot of fun) so I don't really have at on of time and I get lazy and just eat a lot of tuna. I'm kinda getting sick of tuna and I want chicken to fill that void.
My problem is I work a job in which I'm putting near 80 hours a week (being a doctor is really a lot of fun) so I don't really have at on of time and I get lazy and just eat a lot of tuna. I'm kinda getting sick of tuna and I want chicken to fill that void.
I'm not sure. I haven't had a MRI but I know it's torn. You don't forget that pain if it happens once to you let alone twice. Been to the Dr. and he agrees based on the looseness of the knee.
parrotbeak
Member
PoundstoneI need some help. I have a ton of chicken breasts in my freezer and I need some motivation/ideas for how to get them in my belly
My problem is I work a job in which I'm putting near 80 hours a week (being a doctor is really a lot of fun) so I don't really have at on of time and I get lazy and just eat a lot of tuna. I'm kinda getting sick of tuna and I want chicken to fill that void.
can we get a supplement section for the OP? i've read a lot of conflicting info on creatine, how beneficial it is.. how much to take etc.. does anyone have any solid guidelines?
also, saw a dude doing the worst possible squats i have ever seen, on the v-squat (hack squat) machine, 40kg and not even getting his ass to his knees :/
also, saw a dude doing the worst possible squats i have ever seen, on the v-squat (hack squat) machine, 40kg and not even getting his ass to his knees :/
cuevas. PhD.
Member
ON canceled their subscribe and save deal with amazon.
cuevas. PhD.
Member
Depends on your workout plan. But if you are trying to do 3x5 and can do 3x5 and aren't doing 5x4x3 or something then you'd go up.
I occasionally wonder why you don't post as often, Cooter. Since you're content with your physique and your strength, I wonder no more. Feel free to keep us updated when you hit more personal milestones. Really sorry to hear that your ACL is holding you back. I hope you can get it fixed one day.
I wouldn't be adamantly opposed to it, but I'm not in favor of such a move. I consider that if diet influences your body (re)composition results by 80% and training by 15%, that last 5% is through supplements. There's prohormones and other anabolic compounds to consider, but only for the upper tier of individuals in this thread. I appreciate and condone the emphasis on eating well and lifting hard that most members of this thread espouse. A solid diet and tried and proven training program is 95% of the equation. The numbers are pulled out of my ass but the sentiment still rings true.snoopen said:
ON canceled their subscribe and save deal with amazon.
Yeah I saw that. Really lame.
what do you mean here.
you mean like 3 sets of 5 reps?
I do 4 sets of 8 reps on all weights I lift.
cuevas. PhD.
Member
I was just giving an example. If you are trying to do your 4 sets at 1 weight and can only do 8x7x5x4 then don't go up. If you do 8x8x8x7 then you'd be safe going up, you just have to get a feel for it. Some programs have linear progression built into them so you'd go up almost every session.
Oh I see
today i went from 8x8x8x8 to 9x9x9x9 on most of my exercises.
i am thinking of increasing weight by next week. Or increasing to around 15 reps for each of these exercises next week, before adding some additional weight.
today i went from 8x8x8x8 to 9x9x9x9 on most of my exercises.
i am thinking of increasing weight by next week. Or increasing to around 15 reps for each of these exercises next week, before adding some additional weight.
cuevas. PhD.
Member
Go up in weight.
If you think you can increase from 9 to 15 reps you definitely aren't working at a weight heavy enough to get remotely efficient benefits.
Your answers to later questions show the inherent fault of this line of inquiry: you're not lifting heavy enough.Veidt said:
Reverse pyramid training might not be your cup of tea, but the principles are sound. When you lift heavy shit, you know when it's time to up the weight. Whatever you're doing now, review some of the information in the OP, especially the graphic on rep ranges and it's effects on muscle hypertrophy and strength. Being able and willing to do sets of 15 with a weight that you are lifting in sets of eight or nine is a red flag that you are off-track.
cool. i will increase the weight. though just a mention, i really struggled today at the 9th final rep about halfway through (3rd and 4th sets) my full sets for the exercises.
a friend of mine suggested I start off with 5 rep sets for any new weight i get to.
would like to hear your thoughts on this.
a friend of mine suggested I start off with 5 rep sets for any new weight i get to.
would like to hear your thoughts on this.
fredrancour
Member
Most people who've given me advice don't "start off with" any number of reps. Workouts have set rep schemes. Can you do more reps? Don't, Make it heavier. One of the big reasons that people who just go to the gym and do random stuff don't ever improve is, in my experience, they don't get this concept and rarely push themselves to lift heavier. Or, in some very derpy cases, just plain think lower weight more reps is better.
smaller sets do make progression easier.
smaller sets do make progression easier.
J Tourettes
Banned
What is your current routine, are you following any programs?
FallingEdge
Member
I love me some RPT. What I like to do is keep the compound lifts RPT style and then do isolation exercises in the 8-12 rep range.
Reverse pyramid rep schemes are very satisfying. All my weighted chin-ups are done in this fashion. I feel like a superhero when I finally get to the last set of unweighted chins and they come fast and furious.
I knew you could do it! With the insane amount of sets and reps you were doing in the low 200's before, it just seemed like with a little practice that 300lbs would be in your sights. How long was that, three weeks? Good job.
J Tourettes
Banned
Are you a relative beginner? If so, something like the workout in the op should be pretty good for you and provide great results.
I like the lack of exercises and programming. Not a BB buff, but I also enjoy putting chest/shouders before arms. Look up the OP's program, research Staring Strength and Mark Rippetoe/ 70s big, learn how a program is supposed to work for you, disregard most of the mainstream media's perception of fitness.
Tonight I have been watching different bench press videos ("So you think you can bench" being one of them) on Youtube and I am seriously confused right now. My bench is pretty crappy and I had a frustrating day yesterday - for almost half a year I have been lingering around the 135-150 range.
But my focus when lifting would generally be bodybuilding and developing my chest. But some people I heard say just now that the lifting technique for bodybuilders is a lot different, as they don't engage their back as much and try to isolate the pecs. So I was thinking, maybe this is the reason I have not been getting bigger recently because I stuck too much to a powerlifting technique.
One thing I took away that for bodybuilding you should "train the muscle, not the movement". However then there are guys like Rippetoe, who I suppose, are advocating that "lift heavier, get stronger = get bigger".
So, um...who's right then? For me my primary goal would be to get bigger. So what do I do? Should I stop focusing on my numbers so much and try to go for a more bodybuilding oriented technique in order to develop my chest?
But my focus when lifting would generally be bodybuilding and developing my chest. But some people I heard say just now that the lifting technique for bodybuilders is a lot different, as they don't engage their back as much and try to isolate the pecs. So I was thinking, maybe this is the reason I have not been getting bigger recently because I stuck too much to a powerlifting technique.
One thing I took away that for bodybuilding you should "train the muscle, not the movement". However then there are guys like Rippetoe, who I suppose, are advocating that "lift heavier, get stronger = get bigger".
So, um...who's right then? For me my primary goal would be to get bigger. So what do I do? Should I stop focusing on my numbers so much and try to go for a more bodybuilding oriented technique in order to develop my chest?
Without knowing your training history, weight ,etc, I would say a general form, neither powerlifting or bb, would be the best bet. 135-150 isn't exactly a mammoth lift on the bench, and to stall at that weight, you are either suffering from form, recovery, or programming issues.
I would worry less about your chest and more about your bench. A weak bench can mean weak pec, triceps, shoulders, upper back, etc. Do you do chin ups/ pull ups and the overhead press?
Smiles and Cries
Member
Your path is clear, bro.
how many years of hard work does it take to build something like this?
No, increase your weight once you hit 5x5. Then if you can only do 1x5, 1x5, 1x4, 1x3, then that means the weight is appropriately heavy enough. Keep at it until you hit 5 full sets at 5 reps then increase the weight again and repeat.
Yeah. So what's a "general" bench form? The one Rippetoe advocates? But it is true that I felt very unsure about my bench form in the past. It would be good to have that out of the equation as far as my issues go. I will see if I can record myself sometime. When I bench I feel way more stress in my arms compared to my pecs than I should - or so I think.
I am about 5'9'', 160 lbs lifting seriously for maybe about 8 months now. My workout schedule is:
chest/tri day (with bench as main lift and some incline/flys/tri assistance work),
back/biceps day (deadlift as main lift; curls / pullups / bent-over barbell raises as assistance),
shoulder/legs day (squat and OHP as main lifts, some light leg/shoulder assistance).
I do them with one rest day inbetween each, inserting a 2 day rest after a couple times. I know this is not your classical SS routine and I have been considering switching to SS, but I feel that it de-emphasizes back exercises a bit, which are important to me personally as I have been suffering from a shitty back all my life. I also feel I simply couldn't afford to eat as much as SS requires to make good progress. I eat 3000-3500 calories on lifting days, but more than that would be really, really difficult for me.
My overhead press is actually my strongest lift, comparatively. It is 3x5x100 right now.
Oh and I do chinups before every workout, usually 3 sets in the area of 5-8 - which isn't much, and actually another thing that has been stagnating. On back/biceps days I do military and wide grip pull ups instead of chin-ups (with lower numbers, unsurprisingly).
My deadlift and squat have been coming along nicely (considering I neglected them for a longer time), just my bench won't go anywhere.
Any advice welcome of course.
well hate to break it to you, but your are not going to have a big chest lifting so little. focus on getting your bench press up to around 275-315 lbs and then you will have a bigger chest.
I stopped doing everything at 10-12 reps a piece for each set and instead would go for 6-10 reps for each set. I gotta say that I have increased my lift weights immensely and its awesome to know what I'm actually doing now.
I simply can't do more than 150 - my form just breaks down and I struggle hard to get the thing back up after the 2nd rep (this is after warmups of course). It's possible that I have a particular disadvantage due to my physical history, as I was super skinny and never did any sports / exercise throughout my teenage years plus also had a surgery in the chest area 3 years ago.
Like I wrote before it is also likely that my form is not very good to begin with, as I feel I keep hearing so much conflicting information. Again like I wrote, is Rippetoe's technique considered "neutral"? Then I may just get the SS DVD and see if that helps me.
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