cuevas. PhD.
Member
The only thing you can do is the body weight stuff in the OP.
-
Hey, guest user. Hope you're enjoying NeoGAF! Have you considered registering for an account? Come join us and add your take to the daily discourse.
Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
- Start date
- Status
The only thing you can do is the body weight stuff in the OP.
Yep. You either need to invest in more equipment, or pay for a gym.
HarryHengst
Member
You cant do much with such limited equipment. If you got a playground in the neighbourhood you could use that to workout. Or you can do a prison workout, basically a lot of bodyweight exercises. Google can help you with ideas for exercises.
I guess you could see if someone on craigslist or something has some stuff for sale for a low price, because without at least a squat rack and enough plates for your barbell to go to at least 100kg you are really limited.
You can make some sandbags for cheap and lift those in your home
Heavy sandbag "bench" press (on the floor) is hard as hell
Heavy sandbag squats are hard too because you have to clean and press it first
FallingEdge
Member
Fantastic. Thanks a lot. I the next question I have is should I even being doing other lifts? I saw that deadbeef, you mentioned that you still did squats/deadlifts. So if I want to Smolov Jr. for bench, can I still do OHP? And I'm assuming these are % off your max. And of course, diet is going to be very important during this routine.
I would not do OHP. All that benching will fry your shoulders. You can do lower body stuff but just watch out if you start missing your reps on the bench
Diet is important in that you should eat alot. It's just 3-6 weeks - you won't get fat
Link? Not finding anything that low in price.
I posted it like a week or so ago. Deals like that never last though, you have to jump on them that day.
kevo_huevo
Member
on pull days, i like to do pull/chins in between sets of deadlifts and sometimes pendlay rows. i was thinking of just doing them weighted at the end of my workout and scrapping curls.
right now a typical a pull day is:
dls 1x6, 2x5, 2x3
pendlay rows 4x5
bb curl/db shrug super set
pull ups/chins = usually 8-9 sets of 6-10 reps each time
proposed:
dls
pendlay
weighted pull/chins 5 sets to failure, 15lbs (adding weight every session)
farmer's walks (new to me, going to try 60lb dbs my first time, and figure out the distance i can walk in my gym
thoughts?
right now a typical a pull day is:
dls 1x6, 2x5, 2x3
pendlay rows 4x5
bb curl/db shrug super set
pull ups/chins = usually 8-9 sets of 6-10 reps each time
proposed:
dls
pendlay
weighted pull/chins 5 sets to failure, 15lbs (adding weight every session)
farmer's walks (new to me, going to try 60lb dbs my first time, and figure out the distance i can walk in my gym
thoughts?
That's funny, I've been doing the following on back days for a bit now:
Deadlift - 2 sets
Pull-ups - 3 sets weighted, 1 not
Pendlay rows - five sets of five
Farmer's walks - a lot
The first two movements are done reverse pyramid style, starting at my heaviest rep max weight after my warm-up and decreasing the weight as I fatigue. I haven't come up with a good way of measuring farmer's walks in my gym. Muscle hypertrophy isn't a main priority (I'd be lying if I said I didn't care so I stuck with this phrasing, lol) but I've noticed weighted chins and pull-ups have added size on my biceps over the past year, which is great since I don't do curls at all. More power to people who do, I just don't consider them essential to my own goals.
So - my thoughts are that you're considering doing what I've been doing, for whatever that's worth.
Deadlift - 2 sets
Pull-ups - 3 sets weighted, 1 not
Pendlay rows - five sets of five
Farmer's walks - a lot
The first two movements are done reverse pyramid style, starting at my heaviest rep max weight after my warm-up and decreasing the weight as I fatigue. I haven't come up with a good way of measuring farmer's walks in my gym. Muscle hypertrophy isn't a main priority (I'd be lying if I said I didn't care so I stuck with this phrasing, lol) but I've noticed weighted chins and pull-ups have added size on my biceps over the past year, which is great since I don't do curls at all. More power to people who do, I just don't consider them essential to my own goals.
So - my thoughts are that you're considering doing what I've been doing, for whatever that's worth.
FallingEdge
Member
The most pump I have ever gotten in the gym has always been after pullups/chins. It is ridiculous to see how much of an impact they can have on you.
Okay, that sounds good. I have an idea of what I want to do. Still do some accessory exercises (if at all) but still do deadlifts and squat. Make bench the main priority and go from there.
Okay, that sounds good. I have an idea of what I want to do. Still do some accessory exercises (if at all) but still do deadlifts and squat. Make bench the main priority and go from there.
parrotbeak
Member
The Vitamin World whey tastes the same as EAS chocolate to me.
Okay, I'll keep checking this thread then. Cheapest I've seen 5 pounds of whey for online was $35 I think on Amazon.
Jason's Ultimatum
Member
It's the reason why I have that V-shape going on.
Yeah. I'll admit I started by doing some accessory work for back / triceps on bench exclusive days (wed/sun) but it tailed off near the end as the weights got heavier
Brolic Gaoler
formerly Alienshogun
I think my diet is beginning to effect my strength/energy. I'm beginning to tire a lot easier than ever before.
parrotbeak
Member
Are you cutting? Not enough Beefaroni?
haha yeah pretty much. After 4 months of lifting in a tiny ass university gym where you had to fight bros and legit lifters for every square foot of room, I'm really not too intimidated by the chubby dude who wants to do chest flies on my bench.
Brolic Gaoler
formerly Alienshogun
I removed all the bullshit from my diet. Soda, chips, etc, and yeah, beefaroni. It's definitely having an effect on my lifts. Especially press.
Echoes of Pink
Member
You've cut a lot of salt/sodium out of your diet then. Maybe your body is missing the extra electrolytes?
Brolic Gaoler
formerly Alienshogun
I think it's the lack of calories to be honest. I don't think sodium will ever be an issue (missing) from my diet, lol.
Echoes of Pink
Member
Yeah I've also had the problem of eating better simply turning into eating less. One thing that worked for me was replace the extra calories lost from skipping the bad food by eating more small meals or snacks in place. Something like skip the fries and eat a peanut butter wrap or chicken breast later.
Brolic Gaoler
formerly Alienshogun
This isn't a problem. I'm just noticing the energy that was there before isn't there now. Gains are going to come slower. Which is fine since 5/3/1 is a slow gain program.
Well, perhaps it's partially just that at the weights you're lifting the gains are going to be slower anyways.
Almost sounds like an addiction to the unhealthy foods that will take some time to get over though.
Brolic Gaoler
formerly Alienshogun
]
Wat? That doesn't even make sense. It's not craving a food (which I don't) that's an issue, lol.
As for the slower gains, that's a no brainer, that's why I'm on 5/3/1. However, the energy/tiredness I feel is more than it has been. I'm simply attributing it to the diet change.
Brolic Gaoler
formerly Alienshogun
Holy fucking shit, I'm not asking for help, lol. I already did all of that.
I've been on this "cut" since just before Jan. I'm simply making conversation here folks.
I'm saying your body is addicted to the quick energy those foods provide. Not that you're craving the foods mentally, just physically.
Wasn't trying to help either, as it isn't an issue, just hypothesizing.
Brolic Gaoler
formerly Alienshogun
My body is simply working with less of a caloric reserve and is having to find other methods to get fuel, which is the purpose of a cut. That will inherently translate into tiring quicker than before.
I'm keeping protein maxed out while keeping calories to a minimum. Less muscle break down, more fat usage.
Might want to go back to the drawing board.
Brolic Gaoler
formerly Alienshogun
Probably not, I was thinking that earlier today. I'll see how next week goes. I may just need an extra minute between sets to recover, even for accessory work. I'd like to keep that type of work in though.
mr stroke
Member
+1
I personally never tried 5/3/1 but it seems like more of a mass gaining routine?
If you are trying to lean out I would suggest circuit training/crossfit/HIIT etc, try that for a couple weeks and see if your results change
FallingEdge
Member
I will keep that in mind.
I wouldn't doubt it. Calories are calories. Maybe eat more protein/carbs?
And I was able to get 5 reps @ 240 on bench. And it was easy. Like, scary easy.
Brolic Gaoler
formerly Alienshogun
Already doing hiit too. Like I said I'm still going heavy on protein so I'm trying to cut and put on muscle. I realize it will be a slow and painful process, but it's still achieveable. This isn't a traditional cut, so cut is probably the wrong word. I'm just not eating a surplus of calories.
Also 5/3/1 is strength training. Bbb is for mass/hypertrophy
Psychotext
Member
Bollocks. Started working out a couple of months ago... have lost 3/4 stone but half of what I've lost is muscle.
I haven't been eating nearly enough, need to force myself to eat more. =/
I haven't been eating nearly enough, need to force myself to eat more. =/
How do you know?
mr stroke
Member
Brolic Gaoler
formerly Alienshogun
Big but boring. It's an assistance program in 5/3/1. Basically it's 50% of your training max for 5 sets of 10 reps after he main lift.
FallingEdge
Member
5/3/1 is the main part of the routine.
There is an accessory part of the program as well. BBB = boring but big which is just one version of the accessory exercises you can do. Consists of doing the compound lifts at 50% your 1RM (I believe that is the case) for 5x10.
Psychotext
Member
Callipers and a fairly decent Tanita body composition scale. Has been fairly reliable in the past for me.
I'm trying to decide which of these programs I want to switch to when I go off of SS. I love seeing my strength gains, but I'd be lying if I said I didn't want the cosmetic benefits of getting bigger.
FallingEdge
Member
Shit really does suck. I know I want to do a cut for the summer but at the same time, I'm dreading the fact that I will get weaker. I do not want that...
BoobPhysics101
Banned
Has anyone here tried StrongLifts 5x5? I've been using it as an alternative to Starting Strength and the gains have been impressive. I added about 35 lbs to my bench in roughly 4 weeks of usage and I've gotten some great size gains on my back, arms, chest, and shoulders. Every week I notice a sizable increase in strength and endurance, the program really seems to work better for me than what I was doing before (some compound, mostly isolation.)
I think if I keep doing it and add in even more HIIT, I should have a full six-pack by summer and bench a solid 220-240 while being able to do 15-20 pull-ups per set. That's a small goal of mine.
I think if I keep doing it and add in even more HIIT, I should have a full six-pack by summer and bench a solid 220-240 while being able to do 15-20 pull-ups per set. That's a small goal of mine.
Brolic Gaoler
formerly Alienshogun
Well, "getting bigger" can be beneficial for lifts too. For instance, having a bigger back makes for a more stable platform for benching, allowing you to lift heavier weight more efficiently. This is one of the main reasons I switched to Kroc rows. I can tell my back is getting bigger (and stronger) I'm able to do 10 pullps/chins straight at 242lbs (with gas left in the tank) with each grip now. Not sure if there is a relation, but this seemed to really explode when I started doing high rep rows. Also, when I bench now I can definitely feel my back taking the load. I can feel it as a platform for my bench. It was that way before, a little, but it's really beginning to feel "right" now.
The way I'm beginning to see it is that at a certain point, you're going to have to get bigger to get stronger. When you get to that point, you have to do both types of work to progress in a meaningful manner. But I'm not an expert, and I'm only guessing based off of what little I have read and what I'm experiencing now.
Keep your protein up and don't cut severely and this hopefully won't be an issue. It's what I'm attempting now. You will tire faster, but your strength should remain the same if not still improve (albeit slowly).
I think a few here do SL, I think Cuevas does, but I'm not sure.
hawkshockey11
Banned
I started with SL 5x5 with a half gomad (Switching to full soon). Have only been to the gym for a week now but I have already started seeing noticeable muscle and have been filling out. Weight has increased 5 pounds.
I was freakishly skinny to begin with but very lean from sports throughout the years so it is probably just the diet change that is making the muscles I already had more noticeable.
I was freakishly skinny to begin with but very lean from sports throughout the years so it is probably just the diet change that is making the muscles I already had more noticeable.
Anton Sugar
Member
5/3/1 is good to move to off of SS. If you keep doing GOMAD + BBB, you can still keep good size gains going.
5/3/1 is no slouch when it comes to strength gains, either. It's a really nice "slow burn" program. If you are POSITIVE your linear gains have halted, 5/3/1 is good to move to, but make sure you don't have any more linear gains to be had.
Texas Method is another great program to move to after SS.
Pretty sure some guys here do SL--I know a few people who have done them and they've had good results.
I'd be careful with adding more HIIT, just as a general precaution. As the weight gets heavier and you squat/dead more weight, a lot of HIIT could have adverse affects on your strength gains, or vice versa.
I'm in week 5. Did you know you can have muscle definition next to your knee? I didn't until I started squating and dead lifting all the time
- Status