I see. If you don't mind me asking, how big are your arms? Have you measured them?
(I felt creepy typing that out haha.)
-
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
I see. If you don't mind me asking, how big are your arms? Have you measured them?
(I felt creepy typing that out haha.)
Brolic Gaoler
formerly Alienshogun
Never measured them, couldn't tell you. I think they are above average, but that doesn't say much. I don't really focus on appearance or arm size. I only work triceps for the benefits I get in other lifts.
Also, if you ARE looking to increase arm size, focus on triceps, they make up most of your arm size.
BlueScrote
Member
Would you say the same applies to chins/pull ups?
I think doing weighted pullups has made my pullup endurance go down. Used to be able to do 17+ solid form pullups in a row, now I can only do around 10.
Brolic Gaoler
formerly Alienshogun
I would, yeah, but others here are better at chins than me.
I won't be loading chins at all until I hit 20/20/20. Same as dips. Then when I load, I won't load more until I hit the same rep scheme.
BlueScrote
Member
Fair enough. I think that topic might require some additional investigation on my part.
Good god so many apologists in that thread. I'm glad I didn't see that thread until now.
Brolic Gaoler
formerly Alienshogun
That's the society we live in now. Nothing is "my" fault, it's all out of "my" control. People need to take accountability for their actions.
Shit makes me sick, and I avoid that crap like the plague. Unfortunately for petrie it was like a peanut butter baited rat trap, lol.
Are chin ups better than pull ups?
Well, I do biceps and triceps on the same day.
Brolic Gaoler
formerly Alienshogun
No, just a little different. You should do all grip variations of pull/chin as you can.
Personally I do chin, pull, and parallel grip.
Brolic Gaoler
formerly Alienshogun
Well if you want more bicep work do chins more. Just be sure to use full ROM.
Also, be careful, it's very easy to overtrain biceps.
I feel the same way, but that's with me even having an arms day.
Can't seem to ever get my biceps/triceps sore ):
What is ROM? Range of Movement?
Before I started the Strong Lifts program I used to do a lot of isolations. Triceps would get sore from extensions and dips while biceps would get sore from curls and preacher curls. I miss that
parrotbeak
Member
Soreness isn't a reliable indicator that you are training sufficiently.
FallingEdge
Member
chins/close grip bench/pullups all give me an amazing pump. I love it.
I get a good pump going always, but I never get that sore feeling the next day like I used to...or like I still do with chest, legs, back, shoulders, etc.
I will try to incorporate chins and pullups into my workout though. (already do cg bech)
I just don't know if I should do them on back day or arm day.
I usually go:
Day 1: Legs
Day 2: Chest/Shoulders
Day: 3 Rest
Day: 4 Back
Day: 5 Arms
Brolic Gaoler
formerly Alienshogun
If you're not going to use a premade routine I would at least advise you make this change.
Make back/biceps the same day and make chest/triceps the same day.
I would also move "legs" and "shoulders" to the same day.
That's of course without knowing what exactly you're doing.
My main advice would be to use a premade routine though or alter one. Especially if you're a beginner.
Yep.
I've actually been doing this for about 4 years now, but what do you mean by a premade workout?
I usually plan out which exercises I'm going to do before I get to the gym. I don't write everything out, but for example, I will think to myself "okay, I did bb bench press, dumbell incline, and machine decline, so this week I'll do db bench, bb incline, and machine flys."
Is that what you mean?
I've also been thinking about switching out what you mentioned, but I wasn't sure where to put shoulders.
I can go into more detail if you want to know.
Brolic Gaoler
formerly Alienshogun
I'm talking about a program like SS, 5/3/1, westside barbell, etc.
Oh, oh, oh I see.
Well, my routine was worked out with my friend who is really into lifting, and is a nutriotons major (I think he wants to be a Personal Trainer when he finishes).
That's how that came about.
I haven't been able to lift for him for quite a while because he has moved away from where I live, and I've actually been contemplating trying another program just to see, but so far I've stuck with what I know.
Brolic Gaoler
formerly Alienshogun
Well, if you're happy doing what you're doing, keep doing it. Depending on your goals your work routine may change. Just something to keep in mind, that's all.
Yea I realize that, I just miss it
I don't especially after squats. I have to walk across campus every day and my classes are on the top floors and bottom floors alternating this semester.
Feels bad man, lol.
I don't know though.
I'm feeling like I'm starting to plateau in a lot of my workouts, and I'm not sure if I'm making the gains I want, size wise.
Brolic Gaoler
formerly Alienshogun
If that's how you feel, then yeah, you may want to read up on some programs and see if any of them fit your goals.
I'm slowly beginning to dread them.
It's great to have the audience when I do them, since apparently no one else in my gym does them that heavy (no way that's true), but they are definitely becoming harder, and harder.
Glad, you're enjoying 5/3/1. I'm really loving it too.
Deload week is boring as hell though.
Anything you'd suggest for someone who's been doing it for a while?
Brolic Gaoler
formerly Alienshogun
SS until you stall (or a variation of it), just to be sure you're actually done with progression, then 5/3/1.
I've actually read up on SS. I might follow that up.
As others said though, I might be a little worried about not working my arms enough though.
Brolic Gaoler
formerly Alienshogun
Are you looking more for body building or strength?
Because that too will determine your program.
(I don't know any BB programs, not my thing, but there are most definitely some out there).
Not really like intense BB. I just want to look good, you know.
My goals, from the beginning, was to look big and cut.
King of like how the dude in X-Frame's avatar looks.
http://www.neogaf.com/forum/showpost.php?p=34998255&postcount=12681
Not too crazy big, but not skinny by a long shot. And I think the strength I want will come along with that, and it's kind of crazy to think how far I've come strength wise from 4 years ago.
I feel like I'm about 75% on the way to that goal, but I think I may need to switch it up to get the rest of the way to where I want.
fredrancour
Member
curls, pullups, and maybe tricep extensions can be added to the end of SS routines very easily. If you do, do them at the end of the workouts. Keep rest days, rest days.
I say maybe tricep extensions because I can imagine beginners potentially working their triceps to the max off just bench and OHP, and thus not needing the assisstance for a month or more.
Brolic Gaoler
formerly Alienshogun
Well, I honestly think a good strength routine will do you well. Since you're not going for any giant powerlifting numbers or anything there's nothing stopping you from adding in some bi/tri work at all. There's absolutely nothing wrong with experimentation, so far as you don't blame your lack of progress (if this is even an issue) on the program that you've changed.
Well, I honestly think a good strength routine will do you well. Since you're not going for any giant powerlifting numbers or anything there's nothing stopping you from adding in some bi/tri work at all. There's absolutely nothing wrong with experimentation, so far as you don't blame your lack of progress (if this is even an issue) on the program that you've changed.
Cool! Thanks for the advice.
Brolic Gaoler
formerly Alienshogun
No problem man, just killing some time eating some cottage cheese and fruit before I go out tonight anyway.
Wife brought home 2 cases of Bluemoon, so awesome.
HarryHengst
Member
One of the Starting Strength variations, Practical Programming, has both chinups and pullups, which should be enough workout for your arms together with the other lifts.
Monday
3x5 Squat
3x5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
Wednesday
3x5 Squat
3x5 Press / Bench Press (Alternating)
1x5 Deadlift
Friday
3x5 Squat
3x5 Bench Press / Press (Alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
Monday
3x5 Squat
3x5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
Wednesday
3x5 Squat
3x5 Press / Bench Press (Alternating)
1x5 Deadlift
Friday
3x5 Squat
3x5 Bench Press / Press (Alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
No problem man, just killing some time eating some cottage cheese and fruit before I go out tonight anyway.
Wife brought home 2 cases of Bluemoon, so awesome.
Cottage cheese is the protein staple to any meal.
Are you going for size, strength or what?
Brolic Gaoler
formerly Alienshogun
ATM my goal is to get into a power lifting competition, but I'm also "cutting" so I can go sans shirt this summer.
Ah I see, very nice. Hope it ends up well for you.
On a side note: How do you feel about supplements?
My friend who I lifted with was staunchly against them, except for the post workout protein shake, which I still take.
Brolic Gaoler
formerly Alienshogun
Thanks, me too! Hopefully 31 isn't too old to get going in it.
I do protein shakes to fit in my 216 gram minimum when I need to, other than that creatine off and on, that's it. Most of that shit is BS and should be avoided.
I'm off for a bit, gonna go watch some tv with the wife.
Thanks, me too! Hopefully 31 isn't too old to get going in it.
I do protein shakes to fit in my 216 gram minimum when I need to, other than that creatine off and on, that's it. Most of that shit is BS and should be avoided.
I'm off for a bit, gonna go watch some tv with the wife.
31, hell no! You're still young!
Alright, thanks man. Have a good time!
Domino Theory
Crystal Dynamics
Shogun, anything else you're doing to maintain symmetry for your arms? My left arm has improved a lot over time, but it still slightly lags behind my right arm. I'm just wondering if adding one set of dumbbell curls/tricep extension for my left arm will be beneficial.
parrotbeak
Member
Ah, I see. Ya, I've missed it at times too.Yea I realize that, I just miss it
Got a good deep massage today. Feels pretty similar to DOMS right now.
Brolic Gaoler
formerly Alienshogun
They just seemed to balance out over time with my lifts. Although, at times with heavy weight near exhaustion it still comes out. I don't think you can ever be 100% symmetrical in regards to strength on both sides to be honest.
IMO, just keep working your weights and don't worry too much about putting more into your "weaker" side. Just stop the work when the form breaks down. That way both sides get the same work.
Also, just had an amazing 8oz smoked beef brisket sandwich. HNNNNNNNNG!
*drool*
shindoku21
Member
Age: 22
Height: 5'7"
Weight: ~150lbs
Goal: Gain 5-10lbs
Current Training Schedule: Starting Strength
Comments: Last year I was 180lbs and dropped to ~145lbs by fixing my diet and starting a running routine. Last summer-to-fall I started playing pickup basketball a lot more than running. Sometimes I'd substitute a P90x/Insanity video for my cardio. My brother bought all that weightlifting equipment and I'd would try to do SS exercises but never really read the book or followed up on my workouts. I sprained my ankle playing ball so for a week I couldn't really do anything. Read a lot on SS, the wiki and the book and started doing it. For the first month, I was progressing, but at a slow rate so I stopped again because my neck and inner thighs started to ache in a bad way. So now I'm in my second month but I started back to where I was because I've corrected my form (squats especially).
My brother has done SS in the past so I've been asking him questions along the way. He's probably gained 30lbs during the time I was losing 30lbs, haha. My main concerns so far during my routine is I don't progress as much as should be. Especially my bench presses. I've been inconsistent: one workout I'm perfectly fine when I add 5lbs, another workout I just can't do it and I go back. So because of this I'm progressing very slowly. I've gained 5lbs so far but I don't know how much of it is actual muscle or fat. I'm eating more and taking a protein shake + fish oil supplements. Is this OK? I have creatine but I haven't used it. Should I?
Random story: I've told my friends about SS and tried to encourage them to do it. They were too worried about having huge legs because of the squats and deadlifts. Also, they just wanna look sexy, not necessarily caring about gaining mass or strength. Now one of them is going to do CrossFit and I told him that he's probably going to incorporate the same exercises and I reiterated that he should do SS with me... ah I have dumb friends. because of his stupidity, I took a $50 bet that he could dunk a basketball by June as a result of his CrossFit training, which he hasn't started yet. He is 5'8, 180lbs, Asian. He can touch the backboard, as can I, but I don't think I would ever be able to dunk a ball even after SS. Am I going to win this bet?
Height: 5'7"
Weight: ~150lbs
Goal: Gain 5-10lbs
Current Training Schedule: Starting Strength
Workout A: 3x5 Squats, 3x5 Bench Press, 3x5 Deadlift
Workout B: 3x5 Squats, 3x5 Press, 5x3 Power Clean
Current Training Equipment Available: A squat/press stand (I think that's what it's called?) 25, 35, 45lbs bumper plates, 10,5,2.5lbs regular platesWorkout B: 3x5 Squats, 3x5 Press, 5x3 Power Clean
Comments: Last year I was 180lbs and dropped to ~145lbs by fixing my diet and starting a running routine. Last summer-to-fall I started playing pickup basketball a lot more than running. Sometimes I'd substitute a P90x/Insanity video for my cardio. My brother bought all that weightlifting equipment and I'd would try to do SS exercises but never really read the book or followed up on my workouts. I sprained my ankle playing ball so for a week I couldn't really do anything. Read a lot on SS, the wiki and the book and started doing it. For the first month, I was progressing, but at a slow rate so I stopped again because my neck and inner thighs started to ache in a bad way. So now I'm in my second month but I started back to where I was because I've corrected my form (squats especially).
My brother has done SS in the past so I've been asking him questions along the way. He's probably gained 30lbs during the time I was losing 30lbs, haha. My main concerns so far during my routine is I don't progress as much as should be. Especially my bench presses. I've been inconsistent: one workout I'm perfectly fine when I add 5lbs, another workout I just can't do it and I go back. So because of this I'm progressing very slowly. I've gained 5lbs so far but I don't know how much of it is actual muscle or fat. I'm eating more and taking a protein shake + fish oil supplements. Is this OK? I have creatine but I haven't used it. Should I?
Random story: I've told my friends about SS and tried to encourage them to do it. They were too worried about having huge legs because of the squats and deadlifts. Also, they just wanna look sexy, not necessarily caring about gaining mass or strength. Now one of them is going to do CrossFit and I told him that he's probably going to incorporate the same exercises and I reiterated that he should do SS with me... ah I have dumb friends. because of his stupidity, I took a $50 bet that he could dunk a basketball by June as a result of his CrossFit training, which he hasn't started yet. He is 5'8, 180lbs, Asian. He can touch the backboard, as can I, but I don't think I would ever be able to dunk a ball even after SS. Am I going to win this bet?
BlueScrote
Member
Thanks for the linkage. This is a really interesting twist on SS. Currently I'm doing
A: squat/bench/row/pull ups
B: squat/dead lift/chins/dips
I've been meaning to add Press back to my "B" workout, but I'm always gassed after deadlifts.
You could reorder your workout like this:
A: squat/bench/deadlift/pull ups
B: squat/military press/rows/chins/dips
Slightly annoyed that the intervals program on the Stairmaster only does 50/50. I wanted to do intervals at 60/30.
Last night I did a 3 min warm-up on the Stairmaster and then did interval training for 14 min. Highest level was level 10. I was drenched with sweat by the time it was over. Very tough and I will probably continue to do it since it is low impact and doesn't seem to bother my back.
Anyone else do Palof Presses for their core work? I love them
Last night I did a 3 min warm-up on the Stairmaster and then did interval training for 14 min. Highest level was level 10. I was drenched with sweat by the time it was over. Very tough and I will probably continue to do it since it is low impact and doesn't seem to bother my back.
Anyone else do Palof Presses for their core work? I love them
Has anyone put their workouts into an Excel spreadsheet (or something alike) to keep track of past and future workouts?
I don't know anything about Excel but want a sophisticated and easy system of tracking progress without going through an external iPhone app or anything.
Any ideas?
I don't know anything about Excel but want a sophisticated and easy system of tracking progress without going through an external iPhone app or anything.
Any ideas?
- Status