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[Lamel]

No. Thats why you do 3x5, at a weight you can do all reps with proper form. Although i sometimes fail the last rep of the third set when i just upped the weight, so i guess that can count as doing it to failure. Usually the next workout i can do the weight just fine.

That's what I have been doing for 6+ months now, I fail the last rep of the third set. But usually in my 3x5 I know I wouldn't be able to do the 6th rep, so is that failure? I started SS a long time ago and always have thought it.goes to "failure."

And yeah doing squats 3 Times a week is super tough that way...

 

[whitehawk]

Oh man. I am exhausted. I'm not overweight in anyway, but I am out of shape. I'm about 7 pounds more than I thought I weighed when I checked yesterday. So I decided to start working out.

I started today by running for 60 seconds, then walking for 30. I only lasted like 15 minutes. I almost felt like I was going to throw up at one point. But I know it will get easier every day.

I've also been doing some in-house exercises. Sit-ups, push-ups and the bycicle exercise. Now I have to add weights to the equation.

 

[balddemon]

This is it. The most dumb post in this thread.

lolwat

I could list everything I find unattractive about her and her face would be at the top of the list...she's got a rockin' bod, just, you know, too daywalker-esque.

But that's not the point, she overcame a huge obstacle and crushed it with what appears to be enormous willpower. Good for her.

Spoiler

I would so smash

--

HIIT time! question about that.

I want to do suicides on a basketball court for HIIT. Would it be better to do a couple in a row as fast as possible, then jog around the court for a minute then do some more? Or just constant suicides til I pass out/reach 10-20 minutes?

 

[HarryHengst]

As a beginner i've never been able to put 10 pounds each workout on my squat. I dont know how people do it, but i can put at most 5 pounds per week.

 

[Lamel]

lolwat

I could list everything I find unattractive about her and her face would be at the top of the list...she's got a rockin' bod, just, you know, too daywalker-esque.

But that's not the point, she overcame a huge obstacle and crushed it with what appears to be enormous willpower. Good for her.

Spoiler

I would so smash

--

HIIT time! question about that.

I want to do suicides on a basketball court for HIIT. Would it be better to do a couple in a row as fast as possible, then jog around the court for a minute then do some more? Or just constant suicides til I pass out/reach 10-20 minutes?

I think the HIIT is done best by sprinting for a bit then jogging and repeating.that. so I think doing around 30 seconds worth of suicides and then 90 seconds worth of jogging would be fine if you're a beginner. Do that for 6-8 cycles.

 

[IceCold]

That's what I have been doing for 6+ months now, I fail the last rep of the third set. But usually in my 3x5 I know I wouldn't be able to do the 6th rep, so is that failure? I started SS a long time ago and always have thought it.goes to "failure."

And yeah doing squats 3 Times a week is super tough that way...

When I started doing SS I was not doing it to failure but as I progressed, and increased the weight, I find myself doing to failure in almost every exercise. I don't know how to cope with that though. It's getting harder and harder to increase the weight...I think it's because I'm not eating enough.

 

[Trey]

As a beginner i've never been able to put 10 pounds each workout on my squat. I dont know how people do it, but i can put at most 5 pounds per week.

I think it's more that the weight is just catching up with my body. I have always been "in shape" my entire life. Ran track, played football, etc. Now that I'm applying myself in a focused manner, the gains are just coming fast because I'm woefully undertrained and never ate right. I'm putting on ten lbs with 1-2 reps left in the tank on my last set. That'll change soon enough, though. Still working on keeping my knees out consistently, but I'm much better on that front than before.

Just ran into my first bout with grip failure. Was on my PR set in the deadlift, and got to rep four when the bar would not stay in hand. Shit has irked me, since I know I could have completed the set if my grip held. Thinking of buying straps for my workset. What do you guys think?

 

[Petrie]

Just ran into my first bout with grip failure. Was on my PR set in the deadlift, and got to rep four when the bar would not stay in hand. Shit has irked me, since I know I could have completed the set if my grip held. Thinking of buying straps for my workset. What do you guys think?

Are you using a mixed grip?

 

[Trey]

Are you using a mixed grip?

Over-under? Yeah. I do double over for my warm up sets, then on my work set I do mixed. Surprised me that it was my underhand grip which was failing.

 

[IceCold]

Over-under? Yeah. I do double over for my warm up sets, then on my work set I do mixed. Surprised me that it was my underhand grip which was failing.

Have you tried switching which hand is over/under? I noticed that my grip was weaker when I held the bar with my left hand over, and right hand under. Switching it fixed that problem for me.

 

[deadbeef]

I think it's more that the weight is just catching up with my body. I have always been "in shape" my entire life. Ran track, played football, etc. Now that I'm applying myself in a focused manner, the gains are just coming fast because I'm woefully undertrained and never ate right. I'm putting on ten lbs with 1-2 reps left in the tank on my last set. That'll change soon enough, though. Still working on keeping my knees out consistently, but I'm much better on that front than before.

Just ran into my first bout with grip failure. Was on my PR set in the deadlift, and got to rep four when the bar would not stay in hand. Shit has irked me, since I know I could have completed the set if my grip held. Thinking of buying straps for my workset. What do you guys think?

Try using some chalk. After that, your grip will just need to get stronger. It will with time.

 

[Trey]

Have you tried switching which hand is over/under? I noticed that my grip was weaker when I held the bar with my left hand over, and right hand under. Switching it fixed that problem for me.

I couldn't even get the bar off the floor when I switched.

This is how it went down:

Chalked my hands, started the lift over/under, got to four reps. Couldn't get the bar off the floor.

Switched grips, couldn't get the bar off the floor.

Waited two minutes, rechalked my hands, went with my original over/under grip, got to four reps and halfway on the last one before my underhand grip fell out and I set the bar back down.

 

[abuC]

Ah, I thought this might be a potential effect. Has anyone asked a doctor about how to combat that? I've always felt that multivitamins were unnecessary, but it might be possible that vitamin deficiencies could be the cause.

There's a line I draw regarding fat loss. Shredded is cool, but health is all of our priorities.

Yeah, like Alien said I've gotten sick twice in the last month and a half while doing IF. I rarely get colds, but this was back to back and there was maybe a week between the times I got sick which just doesn't happen for me.

The results are fantastic, I've lost 2 inches on my waist while my weight has been steady and my strength was still increasing. I might try it again, but more on a bi-weekly basis instead of an everyday thing.

 

[Retro_]

How do you guys deal with knee pain

I'm about 6'3 and 230 pounds so I figured this comes with the territory

Been trying to run a bit for a few weeks now, but in combination with how I'm standing on it at work I'm left with pretty bad joint pain in the knees.

It's nothing crippling, but I've had the pain for about 5 days now and feel myself sort of overcompensating with my right leg during work outs and walking in general(pain is far worse in left knee)

Was wondering if there was any kind of stretching I'm unaware of that I could incorporate into my routine.

Also started following the Mobility WOD blog in the OT. Made me aware I was getting up from squats incorrectly and I'm sure that's a factor in it. Luckily I found out before I began any heavy squatting.

 

[Lamel]

There's really no point in making a "I'm not going to respond to you anymore!" post, just quit responding.

If someone wants to give me attitude for no reason, I'll give them attitude back. I've had like 2 dickheaded replies in this thread, but only in response to people not actually wanting to have a discussion, yet still replying to my posts (i.e. they were being dickheads). And I'm not ignoring information in this thread. I'm doing compound exercises, no longer going to exhaustion because of information in this thread.

My forearms and calves aren't fully worked by those excercises, so I'll add a couple extra isolation sets at the end of my workout. That's not a big deal. AT ALL. The OP says he adds extra stuff for arms. It's not abnormal to do this sort of thing. It's not weird. It's not wrong. If it is, then you're gonna have to show me how/why. That is what discussion is all about.

Hey dude its not that big of a deal. Just make sure you do the main exercises as priority, and for forearms and calves...

Add wrist curls once a week. 10-15 reps at 3 sets.

Add high weight calf raises 5-10 reps at 3 sets once a week. Also do hiit, the sprinting will stimulte calves.

The only reason all the people in this thread discourage such isolation is that some people lose sight of the priority goals, but adding these exercises once a week shouldn't be detrimental. Once again, just remember the main compound lifts should always, ALWAYS be given priority. And always do these exercises at the very end of your session

 

[abuC]

How do you guys deal with knee pain

I'm about 6'3 and 230 pounds so I figured this comes with the territory

Been trying to run a bit for a few weeks now, but in combination with how I'm standing on it at work I'm left with pretty bad joint pain in the knees.

It's nothing crippling, but I've had the pain for about 5 days now and feel myself sort of overcompensating with my right leg during work outs and walking in general(pain is far worse in left knee)

Was wondering if there was any kind of stretching I'm unaware of that I could incorporate into my routine.

Also started following the Mobility WOD blog in the OT. Made me aware I was getting up from squats incorrectly and I'm sure that's a factor in it. Luckily I found out before I began any heavy squatting.

What kind of surface are you running on, I have a bad right knee and stick to mostly grass or tracks. The football field near where I live has a soft track as well, but I like grass a lot better since it's easier on impact. Try to get away from hard surfaces, or only go for short distances, if you only have a treadmill do HIIT.

For the knee pain and stuff, look on youtube for rehab videos like this:
http://www.youtube.com/watch?v=4hklBS5UQaw

 

[Jason's Ultimatum]

What's the nicest fitness-related comment someone's made about you or asked you?

"Hey, are you a stuntman or something?" today at the park.

Feels good, man.

"You have an amazing body."

And both sexes have told me this.

I think my favorite detail of that transformation is the loss of glasses and addition of facial hair.

Looks like he's losing hair after he shaved it off.

 

[abuC]

What's the nicest fitness-related comment someone's made about you or asked you?

"Hey, are you a stuntman or something?" today at the park.

Feels good, man.

Currently people ask me if I play professional football, Im not sure if that's good or bad, do they think Im an O-linemen or a Linebacker lol.

I'm around the same height and weight as a NFL linebacker.

 

[balddemon]

Currently people ask me if I play professional football, Im not sure if that's good or bad, do they think Im an O-linemen or a Linebacker lol.

I'm around the same height and weight as a NFL linebacker.

 

[abuC]

Im not that tone yet, more like this:

http://blog.justsports.net/wp-content/uploads/2011/10/3-ray-lewis.jpg

 

[Retro_]

What kind of surface are you running on, I have a bad right knee and stick to mostly grass or tracks. The football field near where I live has a soft track as well, but I like grass a lot better since it's easier on impact. Try to get away from hard surfaces, or only go for short distances, if you only have a treadmill do HIIT.

For the knee pain and stuff, look on youtube for rehab videos like this:
http://www.youtube.com/watch?v=4hklBS5UQaw

My neighborhood road. Since it's all flat

Was excited because of the convenience(the outer road is almost exactly 2 miles circumference so it's easy to track distance on it too) didn't expect to mess up my knees though.

 

[NomarTyme]

Eddie Murphy is doing riods?

 

[Timedog]

Oh man. I am exhausted. I'm not overweight in anyway, but I am out of shape. I'm about 7 pounds more than I thought I weighed when I checked yesterday. So I decided to start working out.

I started today by running for 60 seconds, then walking for 30. I only lasted like 15 minutes. I almost felt like I was going to throw up at one point. But I know it will get easier every day.

I've also been doing some in-house exercises. Sit-ups, push-ups and the bycicle exercise. Now I have to add weights to the equation.

Is the 60 seconds sprinting, jogging, or somewhere in-between? If it's jogging and you're that out of shape and you keep at it you should improve pretty dramatically at first. A few years ago I went from not being able to jog for more than say 2-3 minutes, to being able to jog 4 miles after about a month and a half(and this was when I was still a smoker). Just keep at it every day and make sure you're pushing yourself further each time.

Hey dude its not that big of a deal. Just make sure you do the main exercises as priority, and for forearms and calves...

Add wrist curls once a week. 10-15 reps at 3 sets.

Add high weight calf raises 5-10 reps at 3 sets once a week. Also do hiit, the sprinting will stimulte calves.

The only reason all the people in this thread discourage such isolation is that some people lose sight of the priority goals, but adding these exercises once a week shouldn't be detrimental. Once again, just remember the main compound lifts should always, ALWAYS be given priority. And always do these exercises at the very end of your session

I'm planning on doing a set a wrist curls and one set of reverse wrist curls at the end of my routine once a week, like 10 reps. Then on another day doing 2 sets of calf raises like 10 reps. I'll have to look up what hiit is.

 

[Lamel]

Is the 60 seconds sprinting, jogging, or somewhere in-between? If it's jogging and you're that out of shape and you keep at it you should improve pretty dramatically at first. A few years ago I went from not being able to jog for more than say 2-3 minutes, to being able to jog 4 miles after about a month and a half(and this was when I was still a smoker). Just keep at it every day and make sure you're pushing yourself further each time.



I'm planning on doing a set a wrist curls and one set of reverse wrist curls at the end of my routine once a week, like 10 reps. Then on another day doing 2 sets of calf raises like 10 reps. I'll have to look up what hiit is.

Yeah that should be fine, I am doing SS and always add isolation arm work just for aesthetics mainly. It works out fine as long as it is at the end of the workout.

HIIT is cardio that I recommend everyone do once a week. It helps burn fat, increases HGH to enhance muscle growth, and is short and intense while having the same vo2 effect as slow/long cardio (which can actually be detrimental to muscle development). Hiit is usually like 30 seconds of sprinting, 90 seconds of light jogging or fast walking. That would be 1 cycle. You should do 6-8 cycles as a beginner. Also do this on separate days from your lifting days. You can read up more about it on the web.

I know it is all very overwhelming at first. But just start SS, eat well and shit tons, do hiit once a week, get enough rest. And that's basically it.

 

[HarryHengst]

Be sure that your knees and joints can take HIIT though. I know mine cant.

 

[Timedog]

Cool, HIIT sounds like the sauce. I'mma do dat shit.

 

[whitehawk]

Is the 60 seconds sprinting, jogging, or somewhere in-between? If it's jogging and you're that out of shape and you keep at it you should improve pretty dramatically at first. A few years ago I went from not being able to jog for more than say 2-3 minutes, to being able to jog 4 miles after about a month and a half(and this was when I was still a smoker). Just keep at it every day and make sure you're pushing yourself further each time.

I started off running really fast, but then I realized I couldn't pull that off too much longer so I switch to more of a jog. I'm gonna run for 10-15 minutes first thing in the morning everyday, and then do some other exercises in the day. Should be a good start.

 

[Timedog]

I started off running really fast, but then I realized I couldn't pull that off too much longer so I switch to more of a jog. I'm gonna run for 10-15 minutes first thing in the morning everyday, and then do some other exercises in the day. Should be a good start.

If you're doing HIIT or whatever, I don't know anything about that or what kind of gains you'll make. I thought you just weren't able to jog more than 60 seconds at a time.

 

[lenovox1]

Be sure that your knees and joints can take HIIT though. I know mine cant.

Well, it doesn't have to be running. You could do something like it on the elliptical with 30 seconds of work on resistance A, followed by 60 sec. on much lower resistance B. Or you could just raise and lower the incline on the treadmill without raising your speed. Anything like that.

 

[whitehawk]

Yeah I was doing HIIT.

 

[Mecha_Infantry]

I was just looking at this pic of the peoples champion and it's got me thinking.

WHat is the best exercise for the middle back for thickness instead of a seated row machine (our machine is permanetly broken). I've started to do low rows with a much more narrow grip, but don't think it's enough.

DO one arm seated rows stimulate the mid-back enough?

 

[Lamel]

I was just looking at this pic of the peoples champion and it's got me thinking.

WHat is the best exercise for the middle back for thickness instead of a seated row machine (our machine is permanetly broken). I've started to do low rows with a much more narrow grip, but don't think it's enough.

DO one arm seated rows stimulate the mid-back enough?

Pendlay rows, bent over rows, shoulder press, pullups. Stop using machines, free weights all the way!

 

[Brolic Gaoler]

I was just looking at this pic of the peoples champion and it's got me thinking.

WHat is the best exercise for the middle back for thickness instead of a seated row machine (our machine is permanetly broken). I've started to do low rows with a much more narrow grip, but don't think it's enough.

DO one arm seated rows stimulate the mid-back enough?

I doubt kroc rows miss any part of the middle back, give those a go.

 

[Jason's Ultimatum]

Dude definately was on something. He used to be smaller when he started out.

 

[Petrie]

Dude definately was on something. He used to be smaller when he started out.

He was smaller because he was on-the-road as a wrestler meaning he did not have the same time to dedicate to the gym that he does now. As a movie star, the majority of the job is to keep his physique in tip-top shape. I'd believe he is natural given his genetic lineage.

 

[abuC]

I'd believe he is natural given his genetic lineage.

Eh, his father wasn't natural though.

 

[TheFatOne]

Anyone use Vibrams? I just ordered a pair a few days ago, and I should get them sometime next week. I'm really excited about them because I have wanted to buy a pair for the longest time.

 

[Brolic Gaoler]

Anyone use Vibrams? I just ordered a pair a few days ago, and I should get them sometime next week. I'm really excited about them because I have wanted to buy a pair for the longest time.

Yep, you're probably going to get frustrated when you first try to put them on though. Fear not, you get used to it, and it becomes second nature.

 

[Mecha_Infantry]

I doubt kroc rows miss any part of the middle back, give those a go.

Well I do one arm rows with 140lbs anyway, I honestly can never tell the difference with Krocs and one arms other than Matt doing it with some heavy arse weight

 

[Scarecrow]

I'm planning on joining a gym for the first time. I'd like some advice. What are some good first timer tips for joining a gym? What about basic gym etiquette?

 

[MrToughPants]

Well I do one arm rows with 140lbs anyway, I honestly can never tell the difference with Krocs and one arms other than Matt doing it with some heavy arse weight

Try reverse grip rows. Preferably on an elevated flat bench with a cambered bar, or ez-bar if none are available. Bring the bar around where your sternum is positioned, keep your elbows tucked and squeeze your mid traps so they will be touching at the top.

Kroc/Db rows are primarily to hit the lats. I was also doing the 140sx20 months ago without straps but I just don't bother with them anymore.

 

[Brolic Gaoler]

Well I do one arm rows with 140lbs anyway, I honestly can never tell the difference with Krocs and one arms other than Matt doing it with some heavy arse weight

High reps 15+ they also aren't strict.

 

[TheFatOne]

Yep, you're probably going to get frustrated when you first try to put them on though. Fear not, you get used to it, and it becomes second nature.

Thanks for the advice. the only thing I'm worried about is the smell. It seems like after some time these shoes stink.

 

[Brolic Gaoler]

Thanks for the advice. the only thing I'm worried about is the smell. It seems like after some time these shoes stink.

Wash em.

 

[Dany]

Hey guys! I eat maybe 1000-1200 calories a day + i'm a vegetarion who wants to start gaining muscle.

I was thinking it through the weight loss thread that maybe some whey protein powder should do the trick after a workout. My question is how much, I weigh 135 lbs and some say I should have 130 grams of proteins, some other sites use some weird math to give me 87g of protein.

 

[Ashhong]

looking for some cheap weight lifting gloves for a beginner. are there any that are better than the other?

 

[reilo]

Dude definately was on something. He used to be smaller when he started out.

Or, genetics:

Eh, his father wasn't natural though.

He wasn't? Oh.

 

[Darkman M]

Hey guys! I eat maybe 1000-1200 calories a day + i'm a vegetarion who wants to start gaining muscle.

I was thinking it through the weight loss thread that maybe some whey protein powder should do the trick after a workout. My question is how much, I weigh 135 lbs and some say I should have 130 grams of proteins, some other sites use some weird math to give me 87g of protein.

You are gonna need a shitload more then a post workout shake, and typically it's 1 gram of protein per lb of body weight. You are also gonna need to triple your calorie intake.

 

[kylej]

Hey guys! I eat maybe 1000-1200 calories a day + i'm a vegetarion

wants to start gaining muscle.

I weigh 135 lbs

wants to start gaining muscle.

I eat maybe 1000-1200 calories a day

wat. stop worrying about protein and start shoving food down your throat.

 

[hawkshockey11]

Are there any completely vegetarian body builders?