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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs

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B

Brolic Gaoler

formerly Alienshogun
Wtf is going on in here?

Anyway, took today off since it was deload anyway. Hip is still a little bothersome so didn't feel like risking it doing squats today. Want my hips to be fresh for cycle 2 next week. Going to up BBB assistance up to 50% and work with that. Rest of the week is as planned.
 
D

deadbeef

Member
Petrie said:
Agreed. I do planks but I hate the things. Most boring shit ever.
Click to expand...

Seems too difficult to load, unless you do crazy stuff like balance plates on your back. There's always chains, but then you have to drag chains around to the gym, just for planks.
 
L

lenovox1

Member
deadbeef said:
Seems too difficult to load, unless you do crazy stuff like balance plates on your back. There's always chains, but then you have to drag chains around to the gym, just for planks.
Click to expand...

You don't really load planks; you increase the amount of time you can hold them. You can also do stuff like plank up downs, planks on a stability ball, or planks with alternating legs (or anything else you can think of to shake up your stability).
 
D

deadbeef

Member
lenovox1 said:
You don't really load planks; you increase the amount of time you can hold them. You can also do stuff like plank up downs, planks on a stability ball, or planks with alternating legs (or anything else you can think of to shake up your stability).
Click to expand...

That sounds miserable. I mean, I know they're hard - I've done them before. I guess it's a supplemental abdominal exercise, because I don't really think of isometric exercises as real strength builders, but hey maybe Charles Atlas was right!

ODQCe.jpg
 
M

Mully

Member
deadbeef said:
That sounds miserable. I mean, I know they're hard - I've done them before. I guess it's a supplemental abdominal exercise, because I don't really think of isometric exercises as real strength builders, but hey maybe Charles Atlas was right!
Click to expand...

I'm really interested in what your workout routine is like. I think this thread could help you out.
 
D

deadbeef

Member
Mully said:
I'm really interested in what your workout routine is like. I think this thread could help you out.
Click to expand...

5/3/1 or some variant thereof for the past 3 years. More or less

Monday Squats + Assistance
Wednesday Bench + Assistance
Friday Deadlift + Assistance
Sunday OHP + Assistance


This all started because I said I was doing decline crunches a page back and it started some side discussion on how horrible they were for my back. I never said that I was a "Crunch Advocate" or anything like that! I appreciate you guys' help with the link on back health and crunches, I do.
 
M

Mr.City

Member
deadbeef said:
That sounds miserable. I mean, I know they're hard - I've done them before. I guess it's a supplemental abdominal exercise, because I don't really think of isometric exercises as real strength builders, but hey maybe Charles Atlas was right!

ODQCe.jpg
Click to expand...

Jesus, does he even lift?
 
C

cdyhybrid

Member
This is probably a longshot, but I figure I'd try anyway. Also posted in the Seattle thread.

Anyone in Seattle familiar with the 24 Hour Fitness Super Sport at Northgate? Does it have squat racks and deadlifting platforms? I dunno how much longer I can
keep sneaking into the IMA
and am looking for somewhere else to go. Ideally somewhere that doesn't cost a fortune like 24, but I might not have a choice.
 
S

Spruce

Neo Member
Hey guys I need some advice on whats the most effective workout plan to increase my bench in a short time.

Age: 23
Height: 6'3
Weight: 170
Goal: Bench-Press over 300 before April
Current Training Schedule: Everyday
Current Training Equipment Available: Gym
Comments: I have a bet going with my brother that I can reach over 300 by April. I'm not sure what my 1rm is. I tried maxing on Friday, I could get up 270 once. I didn't have someone to spot me, but I think i might have had enough strength left for 275.

My workout schedule is M/W/F chest & arms. T/TH/Sa back & legs.
 
D

deadbeef

Member
Spruce said:
Hey guys I need some advice on whats the most effective workout plan to increase my bench in a short time.

Age: 23
Height: 6'3
Weight: 170
Goal: Bench-Press over 300 before April
Current Training Schedule: Everyday
Current Training Equipment Available: Gym
Comments: I have a bet going with my brother that I can reach over 300 by April. I'm not sure what my 1rm is. I tried maxing on Friday, I could get up 270 once. I didn't have someone to spot me, but I think i might have had enough strength left for 275.

My workout schedule is M/W/F chest & arms. T/TH/Sa back & legs.
Click to expand...

Smolov Junior for Bench press is what you want. You should be able to add 30 pounds to your bench in about 3 or 6 weeks (I know because I just did it a few months ago) It's a bench specialization program, so don't plan on doing much else, but it should get you there.
I ran it back to back (2 times) for 6 weeks total. You can probably do the same.
 
A

Ashhong

Member
So today I did

Squats - 5x5
Incline Iso-Lateral(?) Machine - 3x10
This pulley thing where I grab a 2 headed rope and pull down...works triceps (name?) - 3x10
Bench Press - 3x10
Assisted Dips - 3x10

I was short on time and didn't get to do deadlifts. Is my routine ok? The thing is, I started taking Craze and I feel even more tired than when I wasn't taking it, and I feel like I'm doing less. My theory is either I am working harder and I don't even know it, or the Craze is just making my heart beat faster and somehow making me more tired.
 
P

Petrie

Banned
Ashhong said:
So today I did

Squats - 5x5
Incline Iso-Lateral(?) Machine - 3x10
This pulley thing where I grab a 2 headed rope and pull down...works triceps (name?) - 3x10
Bench Press - 3x10
Assisted Dips - 3x10

I was short on time and didn't get to do deadlifts. Is my routine ok? The thing is, I started taking Craze and I feel even more tired than when I wasn't taking it, and I feel like I'm doing less. My theory is either I am working harder and I don't even know it, or the Craze is just making my heart beat faster and somehow making me more tired.
Click to expand...
If you are short on time skip machines, not deadlifts.
 
A

Ashhong

Member
Petrie said:
If you are short on time skip machines, not deadlifts.
Click to expand...

Well they were also full and didn't really see an opening. Plus I had never done them before so I need to take my time on my first time to get my form right. You're right though, I'll do it next time.
 
D

Davidion

Member
Ashhong said:
Well they were also full and didn't really see an opening. Plus I had never done them before so I need to take my time on my first time to get my form right. You're right though, I'll do it next time.
Click to expand...

Why not keep the squats and bench presses, and replace the rest with pull ups? tricep extensions and dips seems a bit redundant if you're already doing bench presses.
 
S

Spruce

Neo Member
deadbeef said:
Smolov Junior for Bench press is what you want. You should be able to add 30 pounds to your bench in about 3 or 6 weeks (I know because I just did it a few months ago) It's a bench specialization program, so don't plan on doing much else, but it should get you there.
I ran it back to back (2 times) for 6 weeks total. You can probably do the same.
Click to expand...

This looks great. Thanks.
 
A

Ashhong

Member
Davidion said:
Why not keep the squats and bench presses, and replace the rest with pull ups? tricep extensions and dips seems a bit redundant if you're already doing bench presses.
Click to expand...

I do pullups on my back/bicep days. I guess the tricep ext and dips are accessory workouts? Is that the term? I know you guys like to focus on compound exercises, but I kinda wanted to focus on certain body parts each time. ie, chest/triceps, back/biceps

parrotbeak said:
How did you decide on your reps/sets and why?
Click to expand...

The beginners guide recommended 3x5 but my friend said to try out 5x5 so thought I would give it a go. He said it builds base strength and is good for linear progression. I am just barely developing a good routine so open to suggestions. The 3x10 is just what I have always done in the past, and kinda thought it was a good amount to do.

My plan is to do Squats every day, bench/deadlifts every other day. Or maybe I will throw deadlifts onto my back/biceps days?

Day 1- Squat, bench, dip, tricep ext, incline press, seated military press
Day 2 - Squat, some kind of row exercise, pullups, lat pulldown machine, deadlift, hyperextensions
 
P

Petrie

Banned
Ashhong said:
I do pullups on my back/bicep days. I guess the tricep ext and dips are accessory workouts? Is that the term? I know you guys like to focus on compound exercises, but I kinda wanted to focus on certain body parts each time. ie, chest/triceps, back/biceps



The beginners guide recommended 3x5 but my friend said to try out 5x5 so thought I would give it a go. He said it builds base strength and is good for linear progression. I am just barely developing a good routine so open to suggestions. The 3x10 is just what I have always done in the past, and kinda thought it was a good amount to do.

My plan is to do Squats every day, bench/deadlifts every other day. Or maybe I will throw deadlifts onto my back/biceps days?

Day 1- Squat, bench, dip, tricep ext, incline press, seated military press
Day 2 - Squat, some kind of row exercise, pullups, lat pulldown machine, deadlift, hyperextensions
Click to expand...

The beginner program works because of the volume it has you do. You're adding too much and changing things you shouldn't:

Don't do seated press, do standing overhead press.

Do not bench, incline, and military press all in one day as a beginner.

Forget the machines.

3x10 isn't going to develop strength the way 3x5 will.



As a beginner you don't need to focus on specific body parts. That's a fools game and will have you taking over twice as long to get the same results as simply doing the compound lifts. Work smarter, don't just try to add in stuff so you can exhaust one muscle group each workout. You say you're trying to develop base strength and that's why you're doing what your friend said, but then you're ruining that by removing that focus instead using machines to isolate parts, exactly what you don't want to do.
 
A

Ashhong

Member
Ok, I will try harder to follow the beginners guide. Is there a substitute I can do in place of the power cleans? Also what do I do if I miss a day, say Friday, should I skip it or do it on Monday?

What would constitute arm work? Just some bicep/hammer curls?
 
P

Petrie

Banned
Ashhong said:
Ok, I will try harder to follow the beginners guide. Is there a substitute I can do in place of the power cleans? Also what do I do if I miss a day, say Friday, should I skip it or do it on Monday?

What would constitute arm work? Just some bicep/hammer curls?
Click to expand...

Ideally you won't miss a workout, but if you do the general consensus is to just call it a loss and continue with the program the next time you go. You don't try and make up for missed days later.

If you have a legit reason to not do cleans, Pendlay Rows are sometimes recommended. If not, then learn to do them. Practice with just the bar until you feel comfortable. They're a great lift and you're shortchanging yourself if you don't try to learn.

For arm work, dips, Laying tricep extentions, I'd still try and focus on non-isolation stuff.
 
A

Ashhong

Member
Petrie said:
Ideally you won't miss a workout, but if you do the general consensus is to just call it a loss and continue with the program the next time you go. You don't try and make up for missed days later.

If you have a legit reason to not do cleans, Pendlay Rows are sometimes recommended. If not, then learn to do them. Practice with just the bar until you feel comfortable. They're a great lift and you're shortchanging yourself if you don't try to learn.
Click to expand...

I just get kind of busy on Fridays sometimes and cant work out. I will try to do it on Thursday instead if I can then.

I can use dumbbells instead of barbells for any exercise right? I feel like I use more power in my left arm, so would like to separate them.

Thanks for all the help btw. I feel like I should give exercising a serious go for once, instead of doing it halfassed like I was.

edit: I didn't realize dips were isolation. They work out my chest so well it feels like.
 
P

Petrie

Banned
Ashhong said:
I just get kind of busy on Fridays sometimes and cant work out. I will try to do it on Thursday instead if I can then.

I can use dumbbells instead of barbells for any exercise right? I feel like I use more power in my left arm, so would like to separate them.

Thanks for all the help btw. I feel like I should give exercising a serious go for once, instead of doing it halfassed like I was.

edit: I didn't realize dips were isolation. They work out my chest so well it feels like.
Click to expand...

Then do Sunday/Tuesday/Thursday or Tuesday/Thursday/Saturday, or whatever combo of days works best for you.

You should be doing barbell workouts, not dumbbell. You're trying to do full body work and barbell lifts are much better at that.

So long as you're willing to learn and listen this thread is always full of people willing to give advice. I'm in no way an expert, I merely spread the great advice I've been given like many others here.


Ashhong said:
edit: I didn't realize dips were isolation. They work out my chest so well it feels like.
Click to expand...

They aren't. I was suggesting dips and laying tricep extentions because they aren't isolation exercises. I was saying to still avoid isolation stuff (like the curls and such you mentioned).
 
A

Ashhong

Member
Petrie said:
Then do Sunday/Tuesday/Thursday or Tuesday/Thursday/Saturday, or whatever combo of days works best for you.

You should be doing barbell workouts, not dumbbell. You're trying to do full body work and barbell lifts are much better at that.

So long as you're willing to learn and listen this thread is always full of people willing to give advice. I'm in no way an expert, I merely spread the great advice I've been given like many others here.




They aren't. I was suggesting dips and laying tricep extentions because they aren't isolation exercises. I was saying to still avoid isolation stuff (like the curls and such you mentioned).
Click to expand...

I don't really have a good combo of days where I can work out every other day. The only time I can do it is if I am not busy Friday or if I do back to back days, which should be doable..

Ah ok, I'll do more dips then. Regarding the pullups, I definitely cant do that many reps without assistance. How should I handle that? Should I do one set of as many as I can without assistance, then do 2 more sets with assistance?
 
F

FallingEdge

Member
deadbeef said:
Smolov Junior for Bench press is what you want. You should be able to add 30 pounds to your bench in about 3 or 6 weeks (I know because I just did it a few months ago) It's a bench specialization program, so don't plan on doing much else, but it should get you there.
I ran it back to back (2 times) for 6 weeks total. You can probably do the same.
Click to expand...

Link? I've seen a few on google but no real definite plan.
 
B

blackflag

Member
deadbeef said:
5/3/1 or some variant thereof for the past 3 years. More or less

Monday Squats + Assistance
Wednesday Bench + Assistance
Friday Deadlift + Assistance
Sunday OHP + Assistance


This all started because I said I was doing decline crunches a page back and it started some side discussion on how horrible they were for my back. I never said that I was a "Crunch Advocate" or anything like that! I appreciate you guys' help with the link on back health and crunches, I do.
Click to expand...

Is there no Pendlay row in 5/3/1? I think I would miss those. They hit my back good. Probably not as much as deadlifts but I only do like 1 working set of those.
 
T

Timedog

good credit (by proxy)
I'm the type of guy who knows what he wants. A brand loyalist. I want one type of lip balm, it's my brand, and I want enough of it to last me the next 25 years, dammit. So when I clicked on this link, clicked on the first "5 LB" listing (there's two), then clicked on Vanilla, the flavor that I love, and paid extra for overnight shipping, boy was I disappointed with what the UPS man sent me the next day.

http://www.amazon.com/dp/B000GC7DKC/?tag=neogaf0e-20.
 
M

Munin

Member
Just got my first 5lbs tub of pure whey after being on weight gainers for a year. I had some good results with those but I wanna see if I can reduce my bodyfat % a bit by cutting out all those sugars and making up for the lost carbs with cleaner foods.

The ON 100% whey as more expensive than True Mass though, hope it's worth it...
 
G

gdt

Member
Instead of my usual oatmeal/banana/ground flaxseed, I'm going with a PBnJ on wheat (sugar free jam) for breakfast. I'm thinking of throwing my two tablespoons of flaxseed in my protien shake later. Does anyone do that? My shake is whey strawberry and 12oz of fat free milk.
 
E

ezrarh

Member
That's an interesting program deadbeef. We'll see where I am with my bench after 6 months of 5/3/1 before I'm going to consider it. My bench is definitely lagging behind my squat and deadlift so that could be something to help it catch up.
 
J

Jokab

Member
Jokab said:
  • Age: 19
  • Height: 189 cm (6'2")
  • Weight: 79 kg (174 lbs)
  • Goal: Not be skinny, i.e. grow moderate amount of muscles.
  • Current Training Schedule: Two-split with too many isolation exercises I believe. Honestly I'd like to just trash it. (ask if it's important though)
  • Current Training Equipment Available: Barbell and two dumbbells with total 50 kg weight or something. No racks.
  • Comments: Can't afford to go to the gym atm (really shitting expensive around here), so I'm looking for advice on how I can make the best of the equipment I have. It sucks since both deadlifts and squats are kind of out of the picture for me. Should add that I'm really weak for my height, I can just barely bench 50 kg for a few sets, never attempted squats or deadlifts with any serious weight. I think my biggest problem is my lower back though, it hinders me from doing planks and crunches for any longer amount of time.
Click to expand...
Anyone?
 
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