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[The Last Wizard]

So when I started doing weighted squats today on my first rep it felt like I pulled a muscle in my inner thigh on the left leg. That area of my legs were sore after last Thursday's workout as well, i had started deadlifts on thursday. Should I be worried?

 

[Draft]

So when I started doing weighted squats today on my first rep it felt like I pulled a muscle in my inner thigh on the left leg. That area of my legs were sore after last Thursday's workout as well, i had started deadlifts on thursday. Should I be worried?

It was just your balls dropping.

 

[eissan]

So, let me make sure I'm getting all this right. You're a soccer player looking to lose body fat. You train body builder style, while may not best given your sport.

Your diet is...troublesome to say the least. You eat 4 very small meals, the caloric intake and macros I'm not entire sure of, with a protein shake at the end. What seems to be the issue is this huge amount of work and this little amount of food.

http://www.bodyrecomposition.com/fat-loss/what-defines-cardio-in-terms-of-too-much-qa.html
http://www.bodyrecomposition.com/fat-loss/not-losing-fat-at-20-deficit-what-should-i-do-qa.html

You mentioned that you wanted to burn some fat and gain some muscle. That's probably not going to happen at the same time, and if it does, it will happen very slowly. Where exactly are your lifts around? (Squat, Press, Deadlift, Bench, etc), and how has your conditioning been?

I know my diet is ass ... it's the one area I've never been able to fix...I either eat too much or too little or not nutritious meals.

In terms of exercises I do mainly machines for the reason that the last time I did free weights I destroyed my left shoulder(4 years ago) and since I do not have a work out buddy I am afraid of doing most free weights without a spotter. I stick with resistance machines and just regular weight machines.

My routine is usually 10reps for 4 sets with about 30 seconds to a min between each set and exercise. I recently went towards doing 4 sets but each set increasing the weight and reducing reps which has helped with the max weight I can do.

I do apologize, I am fairly new to this but I am learning quickly thanks to threads like this and google.

 

[Mr.City]

I know my diet is ass ... it's the one area I've never been able to fix...I either eat too much or too little or not nutritious meals.

In terms of exercises I do mainly machines for the reason that the last time I did free weights I destroyed my left shoulder(4 years ago) and since I do not have a work out buddy I am afraid of doing most free weights without a spotter. I stick with resistance machines and just regular weight machines.

My routine is usually 10reps for 4 sets with about 30 seconds to a min between each set and exercise. I recently went towards doing 4 sets but each set increasing the weight and reducing reps which has helped with the max weight I can do.

I do apologize, I am fairly new to this but I am learning quickly thanks to threads like this and google.

First, I would read the sticky, some of the articles at body recompostion.com (the site I linked you to), and some articles from Starting Strength.com. After that, reassess your goals and work from there.

How did you destroy your shoulder by the way?

 

[Mr.City]

It was just your balls dropping.

 

[eissan]

First, I would read the sticky, some of the articles at body recompostion.com (the site I linked you to), and some articles from Starting Strength.com. After that, reassess your goals and work from there.

How did you destroy your shoulder by the way?

Thanks will do!

I was with a friend and I was using dumbells to do my chest and lets just say you're shoulder + doing too much weights to handle(I was young and dumb) and spotter fucking off and not actually spotting = rotator cuff ripped up .

 

[Petrie]

Thanks will do!

I was with a friend and I was using dumbells to do my chest and lets just say you're shoulder + doing too much weights to handle(I was young and dumb) and spotter fucking off and not actually spotting = rotator cuff ripped up .

Training on machines will only set you back more later, you're cheating yourself.

 

[Brolic Gaoler]

Thanks will do!

I was with a friend and I was using dumbells to do my chest and lets just say you're shoulder + doing too much weights to handle(I was young and dumb) and spotter fucking off and not actually spotting = rotator cuff ripped up .

Jesus how much was it?

 

[kylej]

If you need a spotter for DB bench (getting the weight up?) yeah you're probably gonna snap some shit up. that sucks. Rotator cuff and lower back injuries scare the shit out of me

 

[Petrie]

If you need a spotter for DB bench (getting the weight up?) yeah you're probably gonna snap some shit up. that sucks. Rotator cuff and lower back injuries scare the shit out of me

Yeah, I can't blame the spotter on a DB bench, you shouldn't need one.

 

[Jason's Ultimatum]

Yeah, the shoulder part where it connects to your chest always feels strained in part to doing DB chest presses and not having a spotter to help get them up for me.

 

[cuevas. PhD.]

My arm got ripped out in a pile up my senior year during a game, that sucked :/

 

[Brolic Gaoler]

Yeah, the shoulder part where it connects to your chest always feels strained in part to doing DB chest presses and not having a spotter to help get them up for me.

When I used to do chest or shoulder shit with DBs I would just put the weights on my knees and boost them up with my legs, but I don't see anyone else use that trick. It makes that stuff much easier.

 

[Jason's Ultimatum]

Uh, yeah, I do that. Getting them up is a different story. You waste a lot of energy trying to get them up, which is why it's good to have a spotter help lift them up for you. You easily are able to get another 3-4 reps.

 

[balddemon]

It's also nice to have a spotter put their hands under your elbows. Make me feel that much more secure

 

[dtrack]

Hi guys, first time posting here!

So I want to get some muscle and get cut too.

Currently I have a pretty high bodyfat %. (I'm 202lbs, 5ft7inch, 22yrs old).


I've never worked on my muscles at all. Right now I'm on a keto diet to maximize fat loss without exercise.

I just wanted to know if anyone has any any experience or knowledge about weight lifting whilst on keto? I've read that I won't really gain muscle or strength without carbs, is this right?

I'm pretty flabby and weak ( I can't even do a pushup ), I was hoping to lose fat AND gain muscle on keto. Is it possible?

 

[Lasthope106]

How accurate are body fat percentage calculators online like the following:

http://www.healthstatus.com/calculate/body-fat-percentage-calculator

I just calculated my body fat % to be 22% which seems a little high given that I work out.

 

[kylej]

I'm pretty flabby and weak ( I can't even do a pushup ), I was hoping to lose fat AND gain muscle on keto. Is it possible?

Get off that crazy ass diet, start lifting and eating right, and you'll build muscle and lose fat at the same time.

 

[Brolic Gaoler]

Hi guys, first time posting here!

So I want to get some muscle and get cut too.

Currently I have a pretty high bodyfat %. (I'm 202lbs, 5ft7inch, 22yrs old).


I've never worked on my muscles at all. Right now I'm on a keto diet to maximize fat loss without exercise.

I just wanted to know if anyone has any any experience or knowledge about weight lifting whilst on keto? I've read that I won't really gain muscle or strength without carbs, is this right?

I'm pretty flabby and weak ( I can't even do a pushup ), I was hoping to lose fat AND gain muscle on keto. Is it possible?

I find it hard to believe you can't do a single pushup. Also I don't know about the keto diet but I'm not a believer in any "named" diet. You need to change your eating habits permanently. It's a lifestyle change not a flavor of the month change.

Read the op.

 

[X-Frame]

My arm got ripped out in a pile up my senior year during a game, that sucked :/

I dislocated my shoulder diving for a loose basketball my freshmen year because the other team's center fell on me and POP.

Well intentioned but a dumb idea.

 

[ezrarh]

How accurate are body fat percentage calculators online like the following:

http://www.healthstatus.com/calculate/body-fat-percentage-calculator

I just calculated my body fat % to be 22% which seems a little high given that I work out.

I wouldn't trust an online calculator for something like bodyfat. Based on the inputs, if you're more muscular than the average population, then it will definitely overestimate your bodyfat %.

 

[Brolic Gaoler]

I dislocated my shoulder diving for a loose basketball my freshmen year because the other team's center fell on me and POP.

Well intentioned but a dumb idea.

It's a shame you didn't have the beard back then, could have used it as a sling.

 

[abuC]

When I used to do chest or shoulder shit with DBs I would just put the weights on my knees and boost them up with my legs, but I don't see anyone else use that trick. It makes that stuff much easier.

I do that too, my issue has always been what to do with the weights when Im done, when I started using 100lbers I made a bad mistake. I was doing shoulder press, and instead of just dropping the weights at my sides or raising my legs up to meet them I just plopped them down on my thighs. Needless to say, it felt like my leg was going to snap in two and I had a huge bruise on my thigh for like 2 weeks lol.

Now I just look around to make sure nobody is there and drop them on the ground.

 

[Mr.City]

An interesting study:http://www.medicalnewstoday.com/articles/239854.php

 

[Brolic Gaoler]

An interesting study:http://www.medicalnewstoday.com/articles/239854.php

Isn't that basically just saying a calorie dense diet with low protein will result in more fat, but a protein dense diet will result in more muscle and increased metabolism?


I thought that was pretty much already understood.

I might be misreading that though.

 

[Mr.City]

Isn't that basically just saying a calorie dense diet with low protein will result in more fat, but a protein dense diet will result in more muscle and increased metabolism?


I thought that was pretty much already understood.

I might be misreading that though.

That is correct, however it's also dispelling the notion that protein causes you to bulk up (people thinking that whey is like a steroid for instance) rather then total amount of food you eat. It also mentions the benefits of a protein high diet.

 

[MjFrancis]

Lyle McDonald's material should be the nutrition advice of the thread OP, with small links to GOMAD and IF stuff. There, I said it.

 

[Cooter]

Almost embarrassed to post this but I got 10 plates on each side 6 times on leg press today......runs and hides.

 

[X-Frame]

It's a shame you didn't have the beard back then, could have used it as a sling.

I think you're mistaking me for Francis, lol.

 

[Mr.City]

Lyle McDonald's material should be the nutrition advice of the thread OP, with small links to GOMAD and IF stuff. There, I said it.

Alan Aragon gets no love?

 

[MjFrancis]

Of course he gets love, he poked holes in T-Nation.

 

[Mr.City]

Sounds like T-Nation got plenty of 'loving' then.

 

[MjFrancis]

No! Did you ever read the controversy of him blasting their marketing shtick? It's a good read:

Supplement Marketing on Steroids by Alan Aragon

Lyle kicks it up a notch in the comments, too.

So, let’s sum up:
1. Christian Thibdeau claims, using a top secret protocol that he gained 27 lbs of muscle in 6 weeks, putting him at a lean body mass that not only exceeds (by far) the muscularity of any natural bodybuilder but that of many (known to be steroid using) Mr. Olympia contenders.
2. In doing so, he claims that he reached a strength level in the overhead press that, as Casey Butt os clearly showed, would put him at a strength level above and beyond just about every top athlete EVER.
3. Thib claims that a supersecret training protocol, utilized with the new Anaconda product allowed his athletes (using steroids) to gain 30 lbs of muscle in 9 weeks. Pretty amazing that he gained 27 lbs in 6 weeks ‘naturally’ but they only gained 30 in 9 weeks?
None of the above claims, so far as can be told, have any proof beyond Thib’s assertion that they are true. No video, no before and after photos, just his claim that that’s what happened.
In contrast, science clearly shows a limit to how much lean body mass can be held by natural bodybuilders. And, as Alan showed in this piece, and as mentioned above, Thib would now be carrying more muscle (claiming he is natural) than many Mr. Olympia competitors.
The product, released by T-nation, called anaconda has as its primary ingredient hydrolyzed casein. Which objective science shows is not only NOT superior to intact casein but is infact inferior as hell and providing less amino acids to skeletal muscle because more is lost to digestion, more is used for energy in the live, and more is used in the gut for protein sythesis.

 

[Draft]

Almost embarrassed to post this but I got 10 plates on each side 6 times on leg press today......runs and hides.

YEAH BUDDY.

 

[Lamel]

Man HIIT is brutal. I do SS MWF and HIIT twice a week (not on the same day as lifting).

Does anyone know what type of nutrition I should be getting on the HIIT days? Also what times are best to eat relative to the running?

 

[IceCold]

Almost embarrassed to post this but I got 10 plates on each side 6 times on leg press today......runs and hides.

I saw a guy doing a leg press today with....skinny jeans.

 

[snoopen]

The only time I use a spotter is for deadlifts - they hold my balls up.

 

[eissan]

Jesus how much was it?

when I first started I start with 35kg dumbells and I was able to do them fairly easily, I took about 3 weeks moved up to 40 kg and at the end of one day my friend says to me to try 50's as he thought I shouldnt have a problem...well after about 3 reps I felt my left arm giving out but before I knew it my arm snapped and my shoulder took the brunt of the force .

It wasn't much weight but when you are still starting out and only worked out for several weeks doing some stupid shit like I did ends up only in pain, fear of re injuring and suffering.

I will try to do some free weights again soon as I get more comfortable but from what I've read here and google searches I think it might be easier to go hard on cardio and keep my calorie count nice and low(about 25% deficit) and reduce my body fat first to below 12-13% then start pushing on the weights again, unless I should increase cardio but still do weights on the side?

 

[Mr.City]

when I first started I start with 35kg dumbells and I was able to do them fairly easily, I took about 3 weeks moved up to 40 kg and at the end of one day my friend says to me to try 50's as he thought I shouldnt have a problem...well after about 3 reps I felt my left arm giving out but before I knew it my arm snapped and my shoulder took the brunt of the force .

It wasn't much weight but when you are still starting out and only worked out for several weeks doing some stupid shit like I did ends up only in pain, fear of re injuring and suffering.

I will try to do some free weights again soon as I get more comfortable but from what I've read here and google searches I think it might be easier to go hard on cardio and keep my calorie count nice and low(about 25% deficit) and reduce my body fat first to below 12-13% then start pushing on the weights again, unless I should increase cardio but still do weights on the side?

Welp, the problem was that you and your friend were brobuilding. Making huge jumps on a lift that take well to huge jumps with probably questionable form. Hopefully, you'll learn not to do that anymore. At an early age, I done goofed with dumbbell benching which messed up my rotator cuff. It always pops when I rotate however, there's almost no pain now.

It would be easier to go hard on cardio, but better? Hmmm. I fixed a lot of my shoulder be learning how to properly overhead press. It fixed a lot of my shoulder problems and helped my bench improve ( like 225x10-11). Getting back into the weight room after an injury is always an uncertain time, however fear is no reason to remain ignorant.

Best of luck.

 

[parrotbeak]

Looking for front squat videos I discovered Ashley.

http://www.youtube.com/watch?v=BvgozItUkvY&feature=related

Thank you

when I first started I start with 35kg dumbells and I was able to do them fairly easily, I took about 3 weeks moved up to 40 kg and at the end of one day my friend says to me to try 50's as he thought I shouldnt have a problem...well after about 3 reps I felt my left arm giving out but before I knew it my arm snapped and my shoulder took the brunt of the force .

It wasn't much weight but when you are still starting out and only worked out for several weeks doing some stupid shit like I did ends up only in pain, fear of re injuring and suffering.

I will try to do some free weights again soon as I get more comfortable but from what I've read here and google searches I think it might be easier to go hard on cardio and keep my calorie count nice and low(about 25% deficit) and reduce my body fat first to below 12-13% then start pushing on the weights again, unless I should increase cardio but still do weights on the side?

That's like 110lb dbs? Quite a bit, but I don't think it takes much weight to rip a joint if it's bad positioning.

I think X-Frame linked these for shoulder work previously:

http://www.t-nation.com/free_online...formance_repair/pushups_face_pulls_and_shrugs

http://www.youtube.com/watch?v=kexr7CqnVng

http://www.youtube.com/watch?v=_G0feLqXA0E

Cardio won't help getting your shoulder strong again. I wouldn't jump into benching yet though, but I would start resistance work, maybe in the higher 10-15 rep range. I would think you want to build up stability in the joint first before working in the lower 3-5 range for strength.

Good luck!

 

[Brolic Gaoler]

I think you're mistaking me for Francis, lol.

I do that all the god damned time.

I don't know what it is.

Almost embarrassed to post this but I got 10 plates on each side 6 times on leg press today......runs and hides.

You can do muscle ups and aren't fat like I am. I can't fault you for doing whatever the fuck you want.

YEAH BUDDY.

LIGHT WEIGHT!

 

[parrotbeak]

I do that all the god damned time.

I don't know what it is.

They're both smart, give good links and have very helpful online demeanors.

 

[Brolic Gaoler]

They're both smart, give good links and have very helpful online demeanors.

True, but one has a beard that belongs in Valhalla.

 

[parrotbeak]

True, but one has a beard that belongs in Valhalla.

They're on opposite sides of the country too. I don't know if it has been established what X's facial hair is like.

 

[Cooter]

You can do muscle ups and aren't fat like I am. I can't fault you for doing whatever the fuck you want.

At least I squat and DL too. Speaking of muscle ups, I'm going for 5 tomorrow! Kinda anxious. Funny.

 

[Laughlin]

I've asked this before, but don't think I got any responses.

Me and a buddy have been trying this routine some random guy at the gym gave us. It can be found here http://www.projectswole.com/weight-training/werewolf-training-a-weightlifting-routine-to-gain-muscle/

Has anyone heard of this routine? It's called werewolf. Just wondering if anyone's given it a shot or heard of anyone trying it.

 

[parrotbeak]

I've asked this before, but don't think I got any responses.

Me and a buddy have been trying this routine some random guy at the gym gave us. It can be found here http://www.projectswole.com/weight-training/werewolf-training-a-weightlifting-routine-to-gain-muscle/

Has anyone heard of this routine? It's called werewolf. Just wondering if anyone's given it a shot or heard of anyone trying it.

For beginners, this looks too complicated, and I am turned off the large section on supplements. Beginners just need to lift and eat protein. But it doesn't look terrible and as with literally any program, it will work for beginners for a while. It looks like it is a strength program plus sarcoplasmic hypertrophy after the strength training.

In general I would read the opinions of experts who have proven programs over random people in the gym, even if they are jacked up. Like literally, I would ignore everything people in the gym try to tell you and go read instead. So much bad information, even from guys who have lifted for years. If you spend every night in the gym your whole life, you'll get strong and big, but that doesn't mean you have the best info on how to get there. Especially on injury prevention, I see bad things all the time from gym "experts" that are probably fine for years, until tissues wear out or something goes bad.

 

[xuchu]

Quick question: For Pendlay rows is 3x5 good? Or should I do 1x5 like the deadlift? Started SS a couple of weeks ago and I'm seriously thinking about replacing power cleans with Pendlay rows but I'll definitely still try and learn power clean because I understand it's quite an important lift and adds a explosive factor to the full body routine unlike the other four lifts.

All in all, I'm really enjoying lifting and find that I have increased energy levels for the rest of the day. Must be the endorphins or something.

 

[entremet]

Man HIIT is brutal. I do SS MWF and HIIT twice a week (not on the same day as lifting).

Does anyone know what type of nutrition I should be getting on the HIIT days? Also what times are best to eat relative to the running?

Post carb plus protein meal after hiit. I'd avoid refined carbs or dense carbs. before the workout.

 

[Munin]

Good or bad idea to drink a huge shake after workout? I do something like milk + whey + 2 bananas + some low fat coconut milk + peanut butter, but is that overkill? Can the body actually process all that? Or should I split it up a bit more?

Problem for me is after a workout I am so tired that I don't immediately make dinner, and I wanted to try to counteract on that with a meal replacement shake.