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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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Brolic Gaoler
formerly Alienshogun
None
I just take fishoil and creatine sometimes.
You really think this place is elitist?
Generally no one gets "mean" until the person who asked for critique or help turns around and either ignores the critique or flat out tells them they are wrong.
I'd call it less "elitist" and more tired of the same trends. Sure patience is a virtue, but sometimes it's hard to maintain that virtue when the person seeking assistance throws your advice back in your face.
Almost every weightlifting thread I've been to is far more harsh than this place.
Anton Sugar
Member
BeautifulMemory
Member
I want to echo what everyone has been saying here. And I am a noob, ok? So I can't be elitist
This place/thread is not elitist. Think about it. The fact that you ask for help and so many people are willing to give you feedback at the same time shows that this place is not elitist. There are elitist elements within GAF, but not here.
You can't workout like that for long with such a huge caloric deficit. Part of it is maintaining the routine and thus developing a healthy, active lifestyle. Your body needs to energy to continue to push and grow over the duration of any program you use, which in this case is Insanity. Where is your body going to get all the energy/nutrients from if you don't supply them through food?
Health. You can not eat and work out all you want, but you need to be healthy. Give your BMI there's at least a certain of calories you must and your body isn't just going to get "fat" if you overeat. There's the quality of food, what kind you eat, and what kind of exercise/how long you do.
Anyway, my point is that while we all love muscles and fitness, the other side is really about being able to maintain it and keep going, and being healthy. What was suggested about the caloric intake is not the right way, and an unhealthy way of being fit.
This place/thread is not elitist. Think about it. The fact that you ask for help and so many people are willing to give you feedback at the same time shows that this place is not elitist. There are elitist elements within GAF, but not here.
You can't workout like that for long with such a huge caloric deficit. Part of it is maintaining the routine and thus developing a healthy, active lifestyle. Your body needs to energy to continue to push and grow over the duration of any program you use, which in this case is Insanity. Where is your body going to get all the energy/nutrients from if you don't supply them through food?
Health. You can not eat and work out all you want, but you need to be healthy. Give your BMI there's at least a certain of calories you must and your body isn't just going to get "fat" if you overeat. There's the quality of food, what kind you eat, and what kind of exercise/how long you do.
Anyway, my point is that while we all love muscles and fitness, the other side is really about being able to maintain it and keep going, and being healthy. What was suggested about the caloric intake is not the right way, and an unhealthy way of being fit.
I can certainly see how a newcomer to the thread would think that.
Elitist may not be the best word, but insular certainly is - this place is pretty much just an echo chamber. Over 1/3 of the posts come from the top 7 posters. So it's pretty easy to get drowned out if you are a newbie.
D
Deleted member 12837
Unconfirmed Member
Which do you guys think is a better assistance exercise, LTEs or weighted dips? I've been doing dips and I'm getting to the point where I need to start adding weight to continue to progress, but I'm considering switching it up.
Dips hit the chest and triceps while LTE is more shoulder and tricep, is that right?
Dips hit the chest and triceps while LTE is more shoulder and tricep, is that right?
It depends on what you are trying to assist. A dip will hit your chest or triceps more prominently based on your body angle, I think. I can't see how a triceps extension would really hit your shoulders.
The answer to your first question depends on what you are trying to assist. Are you trying to increase your bench press? If so, and dips help your bench go up better than LTEs do, then you should do dips. If LTEs help more, you should use them instead of dips. If there is another exercise that works better than both of those, you should use that instead.
So the same people try and help all the noobs who come in ready to make the same mistakes, and its a bad thing that they provide the same sort of sounds advice each time?
Yeah...
Brolic Gaoler
formerly Alienshogun
That's true enough, although, a lot of new comers are probably like most people who get into fitness. That being that they don't stick with it.
In that respect this thread is kind of like how the gym looks. There's the regulars that you see every day, that guy that does shit you can't stand, and the constant turnover of new faces.
That's not what he's saying.
He's saying this thread/community has the appearance that it's hard to "join/be accepted."
LTEs are more important than dips for tricep development IMO.
Have you seen this video?
http://vimeo.com/25983467
If not, you should watch it all the way through. It might even change how you're curling.
Well in this case, he was told to get off his "crazy diet". He is actually eating pretty well, though perhaps not enough, but that could be debated, rather than being called a woman, which was happened almost immediately after that, because no man would eat that little. It just smacks of internet douchebaggery to me, and rubs me the wrong way. But whatever dude.
A callous ripped off yesterday, yay. I'll need to tape that part up until it heals.
I think I'm going to update my routine slightly by replacing OHP with Hang-Clean and Jerks.
Monday:
Squats: 3x5 (+ 2 sets of warm-ups)
Deadlifts: 2x5
Hang-Clean and Jerk: 3x5
Bench Press: 3x5 (+ 2 sets of warm-ups)
Dips: 5xFailure
Wednesday:
Squats: 3x5 (+ 2 sets of warm-ups)
Deadlifts: 2x5
Hang-Clean and Jerk: 3x5
Bench Press: 3x5 (+ 2 sets of warm-ups)
No Accessory Workout
Friday:
Compound Lift + Metcon (varies depending on what my strength coach has me do that day)
Saturday:
If I desire, light metcon or play basketball.
I think I'm going to update my routine slightly by replacing OHP with Hang-Clean and Jerks.
Monday:
Squats: 3x5 (+ 2 sets of warm-ups)
Deadlifts: 2x5
Hang-Clean and Jerk: 3x5
Bench Press: 3x5 (+ 2 sets of warm-ups)
Dips: 5xFailure
Wednesday:
Squats: 3x5 (+ 2 sets of warm-ups)
Deadlifts: 2x5
Hang-Clean and Jerk: 3x5
Bench Press: 3x5 (+ 2 sets of warm-ups)
No Accessory Workout
Friday:
Compound Lift + Metcon (varies depending on what my strength coach has me do that day)
Saturday:
If I desire, light metcon or play basketball.
If you think its open for debate whether a 5'9 150lb male on Insanity eating 1300 or so calories a day when he wants to get "toned" is doing it wrong, well, there's no helping you. There isn't a debate, that is not enough fuel.
He said 1300-1600. I still contend there's a better way to talk to the guy than telling him to "eat right" and asking "you're a woman right?".
If you use a 12x bodyweight multiplier as a starting point, which is not unreasonable, then you end up with 1800 calories as a goal, which is just 200 off his high-range. So why didn't someone just say, "I would add another meal" or something like that?
Because he is doing Insanity and talking about wanting muscle.
And because when given proper advice he came back with the usual "but, but, but..."
Hey AlienShogun, knowing your history a bit I have a quick question for you. I've recently found a new interest in hiking, and was looking to make it more of a workout. What are your experiences with ruck marching? Other than that it sucks, is it something I can work into my training? What are your recommendations as far as loading etc?
I've been hiking on my rest days now, its really just a 2-3 hour walk, so I figure no big deal, but would like to get into some more serious hiking and figured some ruck marching would help me prepare for that. any opinions?
I've been hiking on my rest days now, its really just a 2-3 hour walk, so I figure no big deal, but would like to get into some more serious hiking and figured some ruck marching would help me prepare for that. any opinions?
Brolic Gaoler
formerly Alienshogun
They don't call us straight leg ground pounders for nothing (Infantry). I'm well versed in ruck marching.
If you're going to ruck long distance, it's going to put a huge strain on your body. Between the ruck marching and body armor/gear in Iraq, my knee and back took a beating. I would recommend against it unless you're training for the military/SOF.
What exactly are you looking to do? How much gear are you looking to pack? It doesn't sound like much, but a 45lb ruck even over 8+ miles will break off just about any civilian I know (if they even made it that far.)
If you read this and are still interested, let me know.
FallingEdge
Member
Yo, fuck pistol squats.
I am. I've been doing between 2.5-6 miles at a time (between 2-3 hours depending on the terrain) but I was thinking about doing a hike into the grand canyon over the summer which I imagine will require me to carry a ton of stuff to stay a few days.
I'm not interested if its going to cause me huge problems in my legs/back, but I can't imagine doing it a couple times a week over relatively short distances is going to be that much of a problem.
Besides preparing specifically for something like a grand canyon trip, I would imagine its going to get me into much better shape as well, I was thinking about replacing one of my lifting days with two ruck days. Something like
Sat: Heavy lifting
Sunday: Ruck
Monday: HIIT
Tuesday: Rest
Wed: Heavy Lifting
Thurs: Ruck
Fri: Light cardio.
I'm not interested if its going to cause me huge problems in my legs/back, but I can't imagine doing it a couple times a week over relatively short distances is going to be that much of a problem.
Besides preparing specifically for something like a grand canyon trip, I would imagine its going to get me into much better shape as well, I was thinking about replacing one of my lifting days with two ruck days. Something like
Sat: Heavy lifting
Sunday: Ruck
Monday: HIIT
Tuesday: Rest
Wed: Heavy Lifting
Thurs: Ruck
Fri: Light cardio.
If you're a beast you could try front levers/front lever pullups.
http://www.youtube.com/watch?v=SFicccDgjUI
A friend who has been gymming with fuckarounditis for 12 months leading to minimal gains is trying to convice me working muscle groups in a split program is a bad idea. I wish I could tell him that he didn't make gains because he never tries, eats like shit and is overweight.
Brolic Gaoler
formerly Alienshogun
Ok, well in that case I would recommend starting light (25lbs) and walking 2 miles, and upping the pounds and mileage from there. Also, I would look into getting an old school Alice pack and get a camel back.
Dehydration and loss of energy/salt will be your biggest enemy when you ruck, especially the longer distances you go.
Also, you have to realize, Rucking (especially twice a week) is going to severely impact everything else you do, especially if you're going a good distance.
The nickname for a rucksack is "tick" (like the insect)because it sucks the life out of you.
How far are you looking to ruck? How much weight? (when you get to what you want to do I mean).
Edit: When you say "I do/I am" and mention up to 6 miles, I'm assuming that's without gear, right? If so you're going to discover walking with gear is much, much, more taxing.
That said, if you get good at it you can do some pretty cool shit. I went hiking with packed bag in Alaska west of Anchorage back in 2006 in May, it was amazing.
Edit: Found a pic.
Obviously when I was in running/rucking shape, and not lifting like I am now, lol.
Pic moved to next post.
BlueScrote
Member
FitnessGAF is one thing that keeps me going with my workout routines. I don't post much, but seeing the discourse on various routines and PBs help me push for that next milestone on squats and bench.
cuevas. PhD.
Member
.Just because your friend is in the wrong doesnt mean you aren't
Just because your friend is in the wrong doesnt mean you aren't
Of course, however I never implied I was correct.
Did I read this correctly, or am I seeing shit?
Ok, well in that case I would recommend starting light (25lbs) and walking 2 miles, and upping the pounds and mileage from there. Also, I would look into getting an old school Alice pack and get a camel back.
Dehydration and loss of energy/salt will be your biggest enemy when you ruck, especially the longer distances you go.
Also, you have to realize, Rucking (especially twice a week) is going to severely impact everything else you do, especially if you're going a good distance.
The nickname for a rucksack is "tick" (like the insect)because it sucks the life out of you.
How far are you looking to ruck? How much weight? (when you get to what you want to do I mean).
Edit: When you say "I do/I am" and mention up to 6 miles, I'm assuming that's without gear, right? If so you're going to discover walking with gear is much, much, more taxing.
That said, if you get good at it you can do some pretty cool shit. I went hiking with packed bag in Alaska west of Anchorage back in 2006 in May, it was amazing.
Edit: Found a pic.
Obviously when I was in running/rucking shape, and not lifting like I am now, lol.
That picture isn't working for me. But that kind of hiking is exactly what I'm talking about. I've been overweight my entire life so I never really considered it. Now that I'm in the best shape of my life I want to get into that kinds of stuff. And yeah I'm currently doing it without gear, just jeans and a sweatshirt, wearing workboots. I'd Imagine I should drop some money into good hiking boots though. How much of a cardio workout is it? Is it enough that I could just drop my HIIT and still manage to run a few 8-9 minute miles at some point?
I don't have a defined end goal at the moment, I'd just like to be able to do some decent hiking in the actual wilderness maybe a year from now. I was planning on just getting a decent day pack and put 15 or so lbs of sandbags in it to get started, and definitely something with a bladder.
I'm just undecided if I should get if I should just get a day pack and find a way to load it with the weight, or just step up and get a decent pack right away. I'll run it by a couple hikers I know and get their opinions on it as well.
Edit:: I suppose being overweight my whole life might actually help me out in this endeavor, my legs are huge. And now I'm carrying around 70 less lbs then I was a year ago.
Brolic Gaoler
formerly Alienshogun
Fixed the pic, I think.
Also, no, it won't replace your cardio even though it is a bit of cardio and weight training at the same time. It's kind of unique really.
Yeah the 15lb sand bag would work fine to get started.
I wouldn't advise doing it more than once a week. Hell, personally, I wouldn't do it more than every two weeks.
informer07
Neo Member
Long time lurker. Here are my stats:
Age and Experience: 25; lifting since June 2011
Height: 5'8
Weight: 205 @ 13% BF
Squat: 315
Deadlift: 375
Bench: 255
Press: 185
Clean and Jerk: 175
Snatch: 125
I started the Olympic lifts this past week, focusing on technique. I established my 1RMs today, for the Olympic lifts. I'm "self-taught," though I owe a lot to Rippetoe, Burgener, Everett, and Lascek, to name a few.
I'm going to start a new routine tomorrow; it's from 70s Big, developed by Justin Lascek.
Monday
Clean and Jerk - work up to 5 x 1
Snatch - 3 x 5 @ 75% of 1RM
Tuesday
Squat - 3 x 5
Press - 3 x 5
Chin-ups - 3 x max
Wednesday
Off
Thursday
Snatch - work up to 5 x 1
Clean and Jerk - 2 x 5 @ 75%
Friday
Squat - 3 x 5
Bench - 3 x 5
Deadlift - 1 x 5
I'm going to reset the four compound lifts to 80% of their respective maxes. I might add pull-ups and dips somewhere, not sure. I'm excited to see how well I progress on the Olympic lifts, and my main goal is to get stronger.
Age and Experience: 25; lifting since June 2011
Height: 5'8
Weight: 205 @ 13% BF
Squat: 315
Deadlift: 375
Bench: 255
Press: 185
Clean and Jerk: 175
Snatch: 125
I started the Olympic lifts this past week, focusing on technique. I established my 1RMs today, for the Olympic lifts. I'm "self-taught," though I owe a lot to Rippetoe, Burgener, Everett, and Lascek, to name a few.
I'm going to start a new routine tomorrow; it's from 70s Big, developed by Justin Lascek.
Monday
Clean and Jerk - work up to 5 x 1
Snatch - 3 x 5 @ 75% of 1RM
Tuesday
Squat - 3 x 5
Press - 3 x 5
Chin-ups - 3 x max
Wednesday
Off
Thursday
Snatch - work up to 5 x 1
Clean and Jerk - 2 x 5 @ 75%
Friday
Squat - 3 x 5
Bench - 3 x 5
Deadlift - 1 x 5
I'm going to reset the four compound lifts to 80% of their respective maxes. I might add pull-ups and dips somewhere, not sure. I'm excited to see how well I progress on the Olympic lifts, and my main goal is to get stronger.
cuevas. PhD.
Member
You obviously know what you're doing, which is nice for a change. How do you plan to add weight (how often and how much?)? Gotta plan for progress.
Jason's Ultimatum
Member
Does anyone here know of any sites that has a good list of dumbell exercises for each body part, and I'm not talking about your standard DB exercises. I'm talking about DB exercises that include using the balance balls and bosu, etc..
informer07
Neo Member
For the four compound lifts, it'll be 5 or 10 pounds a workout until I plateau (10 for Squat and Deadlift, 5 for Press and Bench); I'm going to try and be patient, which is an issue for me. As for the Olympic lifts, I'll probably add 5 pounds a week, but I may try more (every heavy day for each respective lift; e.g., I'll work up to 175 for the C & J tomorrow but if I think I can do more, I'll try) if I feel like I can make it, because I know my technique isn't as sound as it should be (so I could probably lift more than what I'm currently lifting), and I have a decent idea as to what I need to work on (e.g., exploding faster on the second pull for each lift, getting under the bar at a lower point for each lift, keeping the bar straight on the second pull for each lift, and swinging my elbows underneath the bar faster for the C & J).
Why would you ever need to use a balance ball or bosu?
HarryHengst
Member
I do like that you consider being a woman an insult. That is a healthy attitude.
I asked because when someone on the internet who is 5"9 wants to be 145 and eat 1300 calories i start to think that person is a woman. I cant read their gender through a username, so i wanted to make sure if i was correct (which i wasnt). I'm 5'10 and male and if i weigh 145 i'm skinny as fuck.
J Tourettes
Banned
Rip's crankiness never fails to amuse me: http://startingstrength.com/resources/forum/showthread.php?t=28760&page=1
ItAintEasyBeinCheesy
it's 4th of July in my asshole
Ninja Chakra Focus.
I seen some woman balancing on a ball today and punching. She was alright looking so I looked for a bit more.
:lol at the people who keep kissing his ass.
J Tourettes
Banned
Yeah, he certainly inspires people to go above and beyond in that regard.
So I've decided to take up Boxing - which i'm starting tomorrow - in addition to my gym work. Training schedule will be gym on Mon/Wed/Fri(or/and Sat) and Boxing Tue/Thur.
Hoping this will get me cut up pretty damn quickly and in time for my trip to Miami in two months aswell as improve my core work.
I'm looking forward to it alot, though not so much seeing how unfit I am!
Hoping this will get me cut up pretty damn quickly and in time for my trip to Miami in two months aswell as improve my core work.
I'm looking forward to it alot, though not so much seeing how unfit I am!
Brolic Gaoler
formerly Alienshogun
Another awesome Monday. Bench 325 3x5 and squat 330 3x5. I didnt think that would have been possible for me not all that long ago. Now I just need to remember to log it when I get back from class lol
Make sure you're getting plenty of sleep and food for this if you don't want to lose too much weight and get worn down. It's a lot of exercise but fun. I managed to do this during my senior year in college when I had a lot of free time and time to sleep. Instead of boxing it was muay thai however. I did 2 days of lifting and 3 days of training instead. Managed to keep my lifts around the same but didn't progress much in terms of lifting heavier. My boxing/kicking conditioning improved dramatically however.
I hate my posture. I have to consciously hold my self in position. If I completely relax, my shoulders roll forward. Luckily I'm kinda trained in holding my posture so I don't look weird in public.
I've started to focus on fat loss and flexibility the past few days. Hopefully things go well. I can't touch my toes which sucks. I'm not fat (fairly small built) but I still have too much torso fat for my liking.
I've started to focus on fat loss and flexibility the past few days. Hopefully things go well. I can't touch my toes which sucks. I'm not fat (fairly small built) but I still have too much torso fat for my liking.
FallingEdge
Member
Oh you read that properly. I mean that in the sense that they are incredibly hard for me. I saw a vid and was like "oh that isn't that bad at all". So then I tried them and my attitude quickly changed. I definitely plan to implement them in my workout but I was just caught off guard at how demanding the exercise really is.
Same here. It's frustrating to say the least.
The worst thing is that even with stretches, pull ups, rows and other back exercises, there has been very little change.
Probably just need to keep going with back stuff.
Deep, heavy squats is what really fixed my APT, and it was bad.
That, and sleep on your back, legs slightly elevated.
It wouldn't be worth doing if it was easy, that's for certain.
Pistol squats are the one other movement, aside from my pulls, that I train on a daily or near-daily basis. I have my sets and reps I perform on leg day, but ever other day I like to do 3-5 sets of singles on each leg just to stretch out. That's the beauty of it, besides maintaining flexibility in the ankles and whatever leg you're dropping down on, your opposite quad is actively stretching to support your leg horizontally in front of you.
So how do you plan on progressing? I'd like to say I used some sort of deliberate mapped-out progression myself, but I tried to do a few one day, failed, waited six months to try again and succeeded spectacularly. The only variable in between was that my barbell squat went up. So, I'd suggest getting your barbell squat up if strength is the limiting factor, otherwise it's just a matter of finding your balance, in which the Convict Conditioning progression might be better or maybe the tutorial on Beastskills might be helpful as well:
One Legged Squat (The Pistol) - Beastskills
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