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[J Tourettes]

I fucking hate being sick. Sore throat and exhausted yesterday all day, today feel somewhat better, but body is still beat. Having to fight the urge to go to the gym regardless, knowing the rest will be better for me than any workout I might have today.

I had that last week so missed all three workouts. I probably could've done Friday's workout but it was my gf's last day in London before moving away for six months, so thought I'd give my body a full weeks rest. Sucks but I know I'm better off leaving it than doing it when I'm rundown as fuck with insomnia and a cold.

 

[Brolic Gaoler]

Any easy recipes for whey protein in water? Ideally, I want to cut out the milk (I am trying to lose weight, after all).

A water shake doesn't sound too tasty :/.

Skim?

 

[parrotbeak]

How old are you?

I think he has some major back pains?

Anyway, off for a morning swim.

 

[gdt]

Skim?

Oh, never even crossed my mind. I've always drank 2%, I'll give skim a shot.

 

[Brolic Gaoler]

I think he has some major back pains?

Anyway, off for a morning swim.

I understand that, it's just when someone says "at my age" I get curious.

It wasn't meant as an aggressive probing question in the least.

 

[Petrie]

Any easy recipes for whey protein in water? Ideally, I want to cut out the milk (I am trying to lose weight, after all).

A water shake doesn't sound too tasty :/.

Any decent Whey tastes just fine in water. Just down it quickly (which is much easier in water) and move on.

I think he has some major back pains?

Anyway, off for a morning swim.

Build some muscle back there to alleviate said pains!

 

[deadbeef]

I accidentally ordered a stupid weight-gainer (Mass Tech by MuscleTech). I guess I'll drink it so I don't waste my money. I looked at the nutrition facts and it said 155 grams of carbs per serving and I was like "Whaaaa?" Of course a serving is 5 whole scoops. Oh well.

 

[parrotbeak]

I understand that, it's just when someone says "at my age" I get curious.

It wasn't meant as an aggressive probing question in the least.

Haha, ya, the "I used to do ___ but now I'm too old." How old? "30." ... *smack*

 

[Houston3000]

Hey fitness GAF, so a couple of weeks ago I decided to finally join a gym in the city. Seeing how much I tend to procrastinate, I just joined the fitness club that has locations everywhere throughout town so I am always only a few blocks away whether I'm at work or home (NYSC for those that may be in NYC). Here's the thing...

I am super weak, like embarrassingly so... I really couldn't even do the bicep curl machine because it bottomed out at 5kg (12lb) - I had to use the 8lb freeweights :-/. So I'm 5'10" and 163lb, I don't really need to lose weight; I've been jogging on the treadmill anyways in the hope to maybe burn off some body fat and keep my heart healthy but I'm not sure how necessary it is if my main goal is to simply gain strength. I've basically been going every day switching between arms/chest then core/legs every other day with atleast 30min of straight cardio everytime. Any general advice for someone in my condition with my goal?

 

[Mecha_Infantry]

Wondering the same thing. Can't imagine too many GAFers are old enough where they shouldn't be doing the big lifts.

OHP is for different people. For power lifters its fine, for people looking for mass then seated OHPs are fine

 

[parrotbeak]

Hey fitness GAF, so a couple of weeks ago I decided to finally join a gym in the city. Seeing how much I tend to procrastinate, I just joined the fitness club that has locations everywhere throughout town so I am always only a few blocks away whether I'm at work or home (NYSC for those that may be in NYC). Here's the thing...

I am super weak, like embarrassingly so... I really couldn't even do the bicep curl machine because it bottomed out at 5kg (12lb) - I had to use the 8lb freeweights :-/. So I'm 5'10" and 163lb, I don't really need to lose weight; I've been jogging on the treadmill anyways in the hope to maybe burn off some body fat and keep my heart healthy but I'm not sure how necessary it is if my main goal is to simply gain strength. I've basically been going every day switching between arms/chest then core/legs every other day with atleast 30min of straight cardio everytime. Any general advice for someone in my condition with my goal?

Read the OP but maybe start with push ups, body squats and pull up negatives (hang from the bar in the top position as long as you can and lower slowly) before starting the OP program. 45 lb bar might seem heavy to you at first but you won't be curling it.

 

[deadbeef]

Haha, ya, the "I used to do ___ but now I'm too old." How old? "30." ... *smack*

All the guys in my gym have a story from "back in the day" that explains why they never squat.

"Oh I blew my knee out during football" or something.

 

[Brolic Gaoler]

Haha, ya, the "I used to do ___ but now I'm too old." How old? "30." ... *smack*

Yeah, pretty much. lol

 

[Houston3000]

Read the OP but maybe start with push ups, body squats and pull up negatives (hang from the bar in the top position as long as you can and lower slowly) before starting the OP program. 45 lb bar might seem heavy to you at first but you won't be curling it.

I read the OP but I'm not sure how well the full body workout outlined in it would work out for me.

First thing I noticed is it recommends Squats every single time. I don't want it to sound like a cop-out but from past experience Squats do a hell of number on your Quads - I live in New York City, I'm not sure I can manage that pain in my thighs with the shear amount of stairs I climb every single day (in and out of the subway system and an immense amount of walking since I don't have a car). I used to do workouts when I started college about 7 years ago and just getting around the campus in super flat Florida after a few sets of squats was pretty tough and I drove almost everywhere. If I do squats it would have to be taken into strong consideration.

Second thing is I have no spotter and I can't afford a personal trainer. I have access to a lot of machines but I'm not too keen on trying something like a Deadlift for fear of hurting my back (is there deadlift machines??) and the Bench Presses would have to be all weight-selector machine assisted. I also highly doubt I can do pull-ups... I'll give it a shot but if I'm struggling with 15lbs I have a feeling it would be a while before I can lift my own body weight that high and hold it there for any significant amount of time - let alone doing it 45 times like the OP suggests.

 

[Petrie]

I read the OP but I'm not sure how well the full body workout outlined in it would work out for me.

First thing I noticed is it recommends Squats every single time. I don't want it to sound like a cop-out but from past experience Squats do a hell of number on your Quads - I live in New York City, I'm not sure I can manage that pain in my thighs with the shear amount of stairs I climb every single day (in and out of the subway system and an immense amount of walking since I don't have a car). I used to do workouts when I started college about 7 years ago and just getting around the campus in super flat Florida after a few sets of squats was pretty tough and I drove almost everywhere. If I do squats it would have to be taken into strong consideration.

Second thing is I have no spotter and I can't afford a personal trainer. I have access to a lot of machines but I'm not too keen on trying something like a Deadlift for fear of hurting my back (is there deadlift machines??) and the Bench Presses would have to be all weight-selector machine assisted. I also highly doubt I can do pull-ups... I'll give it a shot but if I'm struggling with 15lbs I have a feeling it would be a while before I can lift my own body weight that high and hold it there for any significant amount of time - let alone doing it 45 times like the OP suggests.

You don't need a spotter to bench or any of that. If all you're going to use is machines, you aren't going to get the results you are after.

 

[barnone]

Should planks be working my triceps/arms and legs? They're wearing out faster than my abs haha.

 

[Houston3000]

You don't need a spotter to bench or any of that. If all you're going to use is machines, you aren't going to get the results you are after.

Well, maybe that came out wrong. I was using dumbbells not the machines (at least not for everything, I was doing some core workouts on the machine) - thinking about it I guess I actually doing Bench Presses but for some reason I always relate those to barbells.

Here was my routine, I had figured I should use some low weights to build up at least a morsel of real strength before I start pushing the heavy hitters... all with dumbbells:
1) Wrist Curl (Wrist Flexor)
2) Bicep Curl (Bicep)
3) Hammer Curl (Forearm)
4) Shoulder Press (Deltoid)
5) Tricep Extension (Tricep)
6) Bent-Over Row (Back)
7) Bench Press (Chest)

That's just for the upper body. I could even get some of them into the same motion (Wrist Curl + Bicep and Hammer Curl / Shoulder Press + Tricep Extension). It's just that the OP made it seem like it was a bad idea to do isolated workouts and I don't think I can get away will pull-ups right now... and the Deadlift is that a different muscle than the Row, if so is it possible to do it with dumbbells? The only Deadlift I know about is with an unassisted barbell.

 

[ianp622]

I read the OP but I'm just a little weary of some of the suggestions.

First thing I noticed is it recommends Squats every single time. I don't want it to sound like a cop-out but from past experience Squats do a hell of number on your Quads - I live in New York City, I'm not sure I can manage that pain in my thighs with the shear amount of stairs I climb every single day (in and out of the subway system and an immense amount of walking since I don't have a car). I used to do workouts when I started college about 7 years ago and just getting around the campus in super flat Florida after a few sets of squats was pretty tough and I drove almost everywhere. If I do squats it would have to be taken into strong consideration.

Is doing isolation work-outs at this level really that bad? I had figured I should use some low weights to build up at least a morsel of real strength before I start pushing the heavy hitters. For example, I chose dumbbells and I was basically doing a routine of:
1) Wrist Curl (Wrist Flexor)
2) Bicep Curl (Bicep)
3) Hammer Curl (Forearm)
4) Shoulder Press (Deltoid)
5) Tricep Extension (Tricep)
6) Bent-Over Row (Back)
7) Bench Press (Chest)

I could even get some of them into the same motion (Wrist Curl + Bicep and Hammer Curl / Shoulder Press + Tricep Extension).

1. If you sit back on your squats and do low-bar (as in Starting Strength), your quads will be fine. Lift your toes up - this will force you to generate most of your power from your hips.
2. Using the Smith machine for deadlift is arguably worse for your back. It decides the path for you, and it's not the path you want to take. Start with low weights (prop up the bar if you need to), go slowly, and scrape your shins on the way up. If you do deadlifts correctly, your back will be in better shape, and you'll be less likely to injure it in everyday life.
3. You don't need to build up strength using dumbbells. Just use the bar. If the bar is too heavy, use one of the set bars. Isolation work probably isn't going to do much for you right now, and it could even slow your progress.

Look at it another way - if you can hit all of those muscle groups with 3 exercises instead of 7, why not save time? Your body will look better for it too - not all bubbly.
4. There are assisted pull-up machines, but even 3 unassisted pullups will help you get stronger.

 

[IceCold]

I read the OP but I'm not sure how well the full body workout outlined in it would work out for me.

First thing I noticed is it recommends Squats every single time. I don't want it to sound like a cop-out but from past experience Squats do a hell of number on your Quads - I live in New York City, I'm not sure I can manage that pain in my thighs with the shear amount of stairs I climb every single day (in and out of the subway system and an immense amount of walking since I don't have a car). I used to do workouts when I started college about 7 years ago and just getting around the campus in super flat Florida after a few sets of squats was pretty tough and I drove almost everywhere. If I do squats it would have to be taken into strong consideration.

Second thing is I have no spotter and I can't afford a personal trainer. I have access to a lot of machines but I'm not too keen on trying something like a Deadlift for fear of hurting my back (is there deadlift machines??) and the Bench Presses would have to be all weight-selector machine assisted. I also highly doubt I can do pull-ups... I'll give it a shot but if I'm struggling with 15lbs I have a feeling it would be a while before I can lift my own body weight that high and hold it there for any significant amount of time - let alone doing it 45 times like the OP suggests.

The immense soreness from doing squats will only last the first couple of weeks. After that you'll feel mild soreness or no pain at all. The first week you won't be able to walk properly though and stairs will be your enemy lol. But it's worth it. Trust me.

 

[Brolic Gaoler]

The immense soreness from doing squats will only last the first couple of weeks. After that you'll feel mild soreness or no pain at all. The first week you won't be able to walk properly though and stairs will be your enemy lol. But it's worth it. Trust me.

Depends on the program.

I feel soreness all week from squats on Monday.

Hell, even my chest and shoulders are sore for several days post work.

 

[thomaser]

First thing I noticed is it recommends Squats every single time. I don't want it to sound like a cop-out but from past experience Squats do a hell of number on your Quads - I live in New York City, I'm not sure I can manage that pain in my thighs with the shear amount of stairs I climb every single day (in and out of the subway system and an immense amount of walking since I don't have a car).

Sorry, but this does sound like a lousy reason to not do squats. Your quads (and hams, legs, core and, and...) will hurt after squatting, very much so the first two or three sessions you have. After you get more used to it, this lasting kind of pain ("doms", or delayed onset muscle soreness) will disappear, and you can stay fairly pain free after training if you do the movements right, and stretch or massage your muscles regularly. I always work the whole day after squatting, and I spend all day standing and walking. It's never a problem. Sometimes, on Sundays when I have the day off, I do the training routine first and then go for a long mountain walk afterwards. Very tiring, but it really feels great!

Second thing is I have no spotter and I can't afford a personal trainer. I have access to a lot of machines but I'm not too keen on trying something like a Deadlift for fear of hurting my back (is there deadlift machines??) and the Bench Presses would have to be all weight-selector machine assisted. I also highly doubt I can do pull-ups... I'll give it a shot but if I'm struggling with 15lbs I have a feeling it would be a while before I can lift my own body weight that high and hold it there for any significant amount of time - let alone doing it 45 times like the OP suggests.

Just start with the lightest weight and build up from there. No shame in that, and you won't need spotters if you go slow and progress sensibly. You might not be able to do a pull-up now, but you can definitely do modified ones. F.ex. just the downward movement: grab the bar, jump up to the "top" position, and try to lower yourself as slowly as you can. You'll do a real one in no time.

 

[Houston3000]

1. If you sit back on your squats and do low-bar (as in Starting Strength), your quads will be fine. Lift your toes up - this will force you to generate most of your power from your hips.
2. Using the Smith machine for deadlift is arguably worse for your back. It decides the path for you, and it's not the path you want to take. Start with low weights (prop up the bar if you need to), go slowly, and scrape your shins on the way up. If you do deadlifts correctly, your back will be in better shape, and you'll be less likely to injure it in everyday life.
3. You don't need to build up strength using dumbbells. Just use the bar. If the bar is too heavy, use one of the set bars. Isolation work probably isn't going to do much for you right now, and it could even slow your progress.

Look at it another way - if you can hit all of those muscle groups with 3 exercises instead of 7, why not save time? Your body will look better for it too - not all bubbly.
4. There are assisted pull-up machines, but even 3 unassisted pullups will help you get stronger.

Kind of stealth edited myself there a couple of times but thanks. That's some good information about the squats.

 

[HarryHengst]

I read the OP but I'm not sure how well the full body workout outlined in it would work out for me.

First thing I noticed is it recommends Squats every single time. I don't want it to sound like a cop-out but from past experience Squats do a hell of number on your Quads - I live in New York City, I'm not sure I can manage that pain in my thighs with the shear amount of stairs I climb every single day (in and out of the subway system and an immense amount of walking since I don't have a car). I used to do workouts when I started college about 7 years ago and just getting around the campus in super flat Florida after a few sets of squats was pretty tough and I drove almost everywhere. If I do squats it would have to be taken into strong consideration.

Second thing is I have no spotter and I can't afford a personal trainer. I have access to a lot of machines but I'm not too keen on trying something like a Deadlift for fear of hurting my back (is there deadlift machines??) and the Bench Presses would have to be all weight-selector machine assisted. I also highly doubt I can do pull-ups... I'll give it a shot but if I'm struggling with 15lbs I have a feeling it would be a while before I can lift my own body weight that high and hold it there for any significant amount of time - let alone doing it 45 times like the OP suggests.

Squats only hurt the first week, maybe two at most. I squat three times a week and never suffer from it. If you do 3x5 squats you will be fine once your body is used to doing more than sitting on its ass. The whole program isnt designed to wreck you every workout.

Those numbers of pull-ups arent something you will reach for a while, so dont worry about it. Do 3 sets of whatever you can, or, in case you cant do one, do 3 sets of negative pullups. Or you can even do a wide-grip lat pulldown, although it is a poor substitute, but still better than nothing.

You can replace the barbell benchpress with dumbbells. Thats just fine, and might make you feel a bit more secure.

And no, you wont hurt your back doing deadlifts if you take a few minutes to learn how to do them. Thats why you start at a really low weight and gradually ramp it up. That gives you plenty of time to learn how to do them.


In the end you can complain and make excuses, but it simply is a matter of hardening the fuck up. You want to become stronger then you got to be willing to take the pain.

 

[Enco]

Steak followed my chicken breast?

You bet!

 

[Jokab]

Should planks be working my triceps/arms and legs? They're wearing out faster than my abs haha.

Haha what the hell, no they shouldn't. It's always my lower back that gives in when I do planks, I barely feel anything in my arms or legs. You sure you're using proper form?

 

[barnone]

Haha what the hell, no they shouldn't. It's always my lower back that gives in when I do planks, I barely feel anything in my arms or legs. You sure you're using proper form?

Not completely sure. I keep my back and legs in a straight line and try to tighten my abs. Maybe there's sOmething I am missing?

 

[HarryHengst]

Well, maybe that came out wrong. I was using dumbbells not the machines (at least not for everything, I was doing some core workouts on the machine) - thinking about it I guess I actually doing Bench Presses but for some reason I always relate those to barbells.

Here was my routine, I had figured I should use some low weights to build up at least a morsel of real strength before I start pushing the heavy hitters... all with dumbbells:
1) Wrist Curl (Wrist Flexor)
2) Bicep Curl (Bicep)
3) Hammer Curl (Forearm)
4) Shoulder Press (Deltoid)
5) Tricep Extension (Tricep)
6) Bent-Over Row (Back)
7) Bench Press (Chest)

That's just for the upper body. I could even get some of them into the same motion (Wrist Curl + Bicep and Hammer Curl / Shoulder Press + Tricep Extension). It's just that the OP made it seem like it was a bad idea to do isolated workouts and I don't think I can get away will pull-ups right now... and the Deadlift is that a different muscle than the Row, if so is it possible to do it with dumbbells? The only Deadlift I know about is with an unassisted barbell.

The reason isolation exercises arent recommended is that it, well, isolates certain muscles. The compound movements train a whole lot of stabilizing muscles as well. Just take a look at this page for the shoulder press, and see how many synergist muscles it also hits. An isolation exercise will use those muscles far less, or not at all, due to the assistance you get from the machine.

 

[Clott]

I read the OP but I'm not sure how well the full body workout outlined in it would work out for me.

First thing I noticed is it recommends Squats every single time. I don't want it to sound like a cop-out but from past experience Squats do a hell of number on your Quads - I live in New York City, I'm not sure I can manage that pain in my thighs with the shear amount of stairs I climb every single day (in and out of the subway system and an immense amount of walking since I don't have a car). I used to do workouts when I started college about 7 years ago and just getting around the campus in super flat Florida after a few sets of squats was pretty tough and I drove almost everywhere. If I do squats it would have to be taken into strong consideration.

Second thing is I have no spotter and I can't afford a personal trainer. I have access to a lot of machines but I'm not too keen on trying something like a Deadlift for fear of hurting my back (is there deadlift machines??) and the Bench Presses would have to be all weight-selector machine assisted. I also highly doubt I can do pull-ups... I'll give it a shot but if I'm struggling with 15lbs I have a feeling it would be a while before I can lift my own body weight that high and hold it there for any significant amount of time - let alone doing it 45 times like the OP suggests.

Well I live in new york city as well, as I also live in a walk up apartment on the 5th floor, and where I work we own the whole town house, so I have to constantly walk up to the fifth floor there to get anything we need. I run in and out of my house all the time, this is after doing squats.

No excuses. Shut up and squat.

 

[X-Frame]

Not completely sure. I keep my back and legs in a straight line and try to tighten my abs. Maybe there's sOmething I am missing?

Contract your glutes. Doing this makes your core (abs/obliques/lower back) work harder. Also contract your quads, make fists and squeeze them hard, pack your shoulders back and make sure your chest is out.

I'll bet it'll feel quite different when you focus on those.

 

[rage1973]

I read the OP but I'm not sure how well the full body workout outlined in it would work out for me.

First thing I noticed is it recommends Squats every single time. I don't want it to sound like a cop-out but from past experience Squats do a hell of number on your Quads - I live in New York City, I'm not sure I can manage that pain in my thighs with the shear amount of stairs I climb every single day (in and out of the subway system and an immense amount of walking since I don't have a car). I used to do workouts when I started college about 7 years ago and just getting around the campus in super flat Florida after a few sets of squats was pretty tough and I drove almost everywhere. If I do squats it would have to be taken into strong consideration.

Second thing is I have no spotter and I can't afford a personal trainer. I have access to a lot of machines but I'm not too keen on trying something like a Deadlift for fear of hurting my back (is there deadlift machines??) and the Bench Presses would have to be all weight-selector machine assisted. I also highly doubt I can do pull-ups... I'll give it a shot but if I'm struggling with 15lbs I have a feeling it would be a while before I can lift my own body weight that high and hold it there for any significant amount of time - let alone doing it 45 times like the OP suggests.

I am not going to sugarcoat it but you need to man the fuck up. There will always be excuses on why you can't work out.

 

[parrotbeak]

The reason isolation exercises arent recommended is that it, well, isolates certain muscles. The compound movements train a whole lot of stabilizing muscles as well. Just take a look at this page for the shoulder press, and see how many synergist muscles it also hits. An isolation exercise will use those muscles far less, or not at all, due to the assistance you get from the machine.

To expand on this, much of beginning strength training is teaching your body how to be strong. Machines will teach your body how to move a hinge back and forth in an artificial range of motion. This will not translate into real world strength. Your particular muscle will grow, but your body learns nothing practical. Barbell training will teach your body to move heavy items through space.

 

[Timedog]

I love the way my body feels the day after Deadlifts.




I think that this was posted in the last thread too. He has a couple of amusing videos.

http://www.youtube.com/watch?v=LAl95iEcJl4&feature=related

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

His non-workout videos are some of the best videos on Youtube.

http://www.youtube.com/watch?v=5vh6Sf-_oL4

http://www.youtube.com/watch?v=UjVmDSQCKNs&feature=mfu_in_order&list=UL <----wait til the end

 

[cuevas. PhD.]

His non-workout videos are some of the best videos on Youtube.

http://www.youtube.com/watch?v=5vh6Sf-_oL4

http://www.youtube.com/watch?v=UjVmDSQCKNs&feature=mfu_in_order&list=UL <----wait til the end

Compared to what? Those were awful...

 

[Timedog]

Compared to what? Those were awful...

compared to everything.

 

[Mr.City]

I read the OP but I'm not sure how well the full body workout outlined in it would work out for me.

First thing I noticed is it recommends Squats every single time. I don't want it to sound like a cop-out but from past experience Squats do a hell of number on your Quads - I live in New York City, I'm not sure I can manage that pain in my thighs with the shear amount of stairs I climb every single day (in and out of the subway system and an immense amount of walking since I don't have a car). I used to do workouts when I started college about 7 years ago and just getting around the campus in super flat Florida after a few sets of squats was pretty tough and I drove almost everywhere. If I do squats it would have to be taken into strong consideration.

Second thing is I have no spotter and I can't afford a personal trainer. I have access to a lot of machines but I'm not too keen on trying something like a Deadlift for fear of hurting my back (is there deadlift machines??) and the Bench Presses would have to be all weight-selector machine assisted. I also highly doubt I can do pull-ups... I'll give it a shot but if I'm struggling with 15lbs I have a feeling it would be a while before I can lift my own body weight that high and hold it there for any significant amount of time - let alone doing it 45 times like the OP suggests.

I would advise looking the address of your local Curves.

 

[Mecha_Infantry]

I follow the KISS principle with supplements. All-Natural multi-vitamin, ZMA, Vitamin D, Super Enzymes, and Whey. I might look into probiotics if I can find something of quality for a reasonable price, and BCAA's as well but that's about it.

This bike might be a bit over your budget, and I know they had a lot of sales about a month back but I keep hearing great things about Airdyne bikes.

Schwinn Airdyne Ad2

Maybe the UK Amazon store has something different.

Thanks mate, I was looking for this type of bike, but maybe another brand as I can't seem to find this model in the UK

 

[Houston3000]

I'll start practicing with squats and deadlifts tomorrow, they seem to be pretty well rounded exercises after reading up about them. If my arms are a little less sore I'll try to work in some bench presses and more shoulder presses to. I'm looking into picking up some Whey powder at the local GNC as well, seems to be a pretty good price and it might provide me with that extra protein I'll probably be lacking otherwise. Thanks for the advice fellas, at least for those who actually were willing to dispense some! I'll let you know how it's going in a few weeks.

I would advise looking the address of your local Curves.

I could probably learn something from there, I bet they're all pros at doing squats in Curves... women love to tone their thighs and asses.

 

[ianp622]

I could probably learn something from there, I bet they're all pros at doing squats in Curves... women love to tone their thighs and asses.

You sound serious. You're not serious, are you?

I'm assuming you are. People at Curves have fallen to the same myths perpetuated by popular fitness culture - women should use light weights with an insane number of repetitions. Curves might work if you want to lose weight, but I am positive not a single person in there will be able to tell you how to do a correct squat. Just because women want nice asses doesn't mean they know how to get them.

 

[Houston3000]

You sound serious. You're not serious, are you?

I'm assuming you are. People at Curves have fallen to the same myths perpetuated by popular fitness culture - women should use light weights with an insane number of repetitions. Curves might work if you want to lose weight, but I am positive not a single person in there will be able to tell you how to do a correct squat. Just because women want nice asses doesn't mean they know how to get them.

It was sarcasm, I've already joined a gym. Plus I thought Curves was a women's gym and that was his attempt at a joke for being a pussy about the pain of squats.

 

[cuevas. PhD.]

You're supposed to start with low weights, and walking around a large campus will only help alleviate your soreness.

 

[Petrie]

I'll start practicing with squats and deadlifts tomorrow, they seem to be pretty well rounded exercises after reading up about them. If my arms are a little less sore I'll try to work in some bench presses and more shoulder presses to. I'm looking into picking up some Whey powder at the local GNC as well, seems to be a pretty good price and it might provide me with that extra protein I'll probably be lacking otherwise. Thanks for the advice fellas, at least for those who actually were willing to dispense some! I'll let you know how it's going in a few weeks.


I could probably learn something from there, I bet they're all pros at doing squats in Curves... women love to tone their thighs and asses.

you need to pick a well designed program. Don't just dick around trying out whatever lifts you feel like. Pick a program and stick to it.

 

[IceCold]

So today while taking a shower I noticed that I had a bruise (dark purple in colour) on my right tight next to my knee. I don't know if it happened from squatting or deadlifting but should I be concerned? I didn't hit my tight with anything so it must have come from lifting.

 

[rando14]

So today while taking a shower I noticed that I had a bruise (dark purple in colour) on my right tight next to my knee. I don't know if it happened from squatting or deadlifting but should I be concerned? I didn't hit my tight with anything so it must have come from lifting.

My only guess is you might have banged it while doing deadlifts. If you can still bend your knees and whatnot without any pain I don't think there should be any issues.

 

[Mully]

He probably did it 5x20 or some ridic shit.

Nope, did a 4 X 12,10,8,6 and then a max out set at 375 at 2 reps.

 

[IceCold]

My only guess is you might have banged it while doing deadlifts. If you can still bend your knees and whatnot without any pain I don't think there should be any issues.

I don't feel any pain whatsoever. Would it be possible that I burst a blood vessel while lifting?

 

[rando14]

Bruises typically form from harsh physical contact (banged by an object), however it is possible that weaker vessels can burst from extreme stress:

http://www.livestrong.com/article/525094-ruptured-blood-vessels-weight-lifting/

According to what I've read, unless it's really painful and inhibiting, it shouldn't be an issue. It's up to you whether or not you want to rest your legs until the bruise heals. Personally I would probably just return to normal and let it heal over time.

 

[Houston3000]

you need to pick a well designed program. Don't just dick around trying out whatever lifts you feel like. Pick a program and stick to it.

Well yeah, I'm talking about the program in the OP, the Beginner's Full Body... hence the squats, deadlifts, and bench presses. When I say practicing I mean learning the movements and how much weight I should start at. Is that not a good program to begin with?

 

[Timedog]

I have the urge to do every exercise with every workout (doing beginner program in OP). I get done with my 4 exercises or whatever and I feel like I didn't get much of a workout compared to my old routine of going to exhaustion with every single set. It's super nice not being sore for 5-7 days though. But I find myself sneaking in a set or two of exercises I shouldn't be doing on that day, just cause I don't really feel that overall spent.

Really bad idea? Time spent at the gym isn't an issue for me.

 

[TheFatOne]

I added the lying triceps extensions to my B days, and holy shit my triceps are sore. I even took it easy to try and avoid soreness.

Edit: I also bought another pair of Vibrams this time the bikilas. They were only $45 so I had to buy them.

 

[entremet]

I have the urge to do every exercise with every workout (doing beginner program in OP). I get done with my 4 exercises or whatever and I feel like I didn't get much of a workout compared to my old routine of going to exhaustion with every single set. It's super nice not being sore for 5-7 days though. But I find myself sneaking in a set or two of exercises I shouldn't be doing on that day, just cause I don't really feel that overall spent.

Really bad idea? Time spent at the gym isn't an issue for me.

Go heavier. Remember you don't necessary want to totally exhaust yourself. Doing so is catabolic. Plus you don't want super long sessions. Those are detrimental to muscle growth and recovery.