Domino Theory
Crystal Dynamics
So what specific exercise, # of sets, and # of reps are you guys doing for getting big calves? I"ve been all over the place with calf exercises, I'm just looking for the right one. 
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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If you want diet advice, you should probably tell us how you eat.
Chicken is easy.
If you want you can wrap it in foil, add seasoning and olive oil and leave it in the oven for around 30 minutes. Turn the heat to 180.
I prefer adding some olive oil to a griddle pan and throwing some seasoned chicken on. 5 minutes per side roughly. Make sure the pieces are thin.
Lasthope106
Member
But its scawy
I will cook with youtube today....or I'll die trying.
Must resist to avatar quote.
Get a boneless chicken breast, put it on a skillet at medium-high heat. Sprinkle some pepper. Cook each side for 8 minutes. Get some frozen vegetables on the microwave. Grab a glass of water. BAM. Dinner done!
entremet
Member
But its scawy
I will cook with youtube today....or I'll die trying.
Damn, dude, and you have a Saracen avatar
But seriously, cooking is easy and an essential life skill. It'll save you tons of money in the long run as well.
They're tons of free resources online, plus countless youtube videos.
So what specific exercise, # of sets, and # of reps are you guys doing for getting big calves? I"ve been all over the place with calf exercises, I'm just looking for the right one.
The exercise that I feel works the best for me is standing rocking calf raises.
I do them in the smith machine and place two 45lb plates on the ground to step on and dothe calf raises. For these I usually do 5-6 sets of 15 reps (now at 270lbs) with minimal rest in between sets--like 10-30 seconds at the most.
Mecha_Infantry
Banned
So what specific exercise, # of sets, and # of reps are you guys doing for getting big calves? I"ve been all over the place with calf exercises, I'm just looking for the right one.
I'm black, we dont grow calves :'(
Seriously though, from my knees down I have nothing..I'm like a chicken legs. Thick thighs and nothing else.
So far just doing seated and standing calve raises, 4 sets to failure
Brolic Gaoler
formerly Alienshogun
I think you're right deadbeef, I'll just ride out my routine and not skip ahead. I managed 335x11 for squats today and it felt beast. I shouldnt get in a hurry to stall.
Mecha_Infantry
Banned
Just took some bathroom shots quickly (I like the mirror in the womens toilet)...
Excuse the look of rounded/flatness, this shirt and bulk give me a bigger but less defined look. Last few weeks of the bulk too. You can probably see I carry a lot of weight on my arse too, but hopefully a little cardio will work that back off again. Last few weeks of the bulk anyway, off the weightgainer and back onto cardio, can't wait!
I have no idea about body fat either, I cut to everyday 15-17% in about 3 months, but for competition mode I need to dig deeper, so I need another 2 or so months. Think I might weight for January to be honest...
*seems like the images have turned to links, NSFW either*
*edit, that's not my belly! Just the shirt
Excuse the look of rounded/flatness, this shirt and bulk give me a bigger but less defined look. Last few weeks of the bulk too. You can probably see I carry a lot of weight on my arse too, but hopefully a little cardio will work that back off again. Last few weeks of the bulk anyway, off the weightgainer and back onto cardio, can't wait!
I have no idea about body fat either, I cut to everyday 15-17% in about 3 months, but for competition mode I need to dig deeper, so I need another 2 or so months. Think I might weight for January to be honest...
*seems like the images have turned to links, NSFW either*
*edit, that's not my belly! Just the shirt
fastford58
Member
* Age: 34
* Height: 5'7
* Weight: 164lbs
* Goal: Lose the gut, build some muscle
* Current Training Schedule: none lol
* Current Training Equipment Available: None
* Comments: I want to get in to shape. My goal is to trim my slowly growing mid-section and build some muscle. I'm not looking to get super built or cut, just slightly less embarrassing than I am now.
I have been sedentary for the better part of 8 years and I can really see the toll that is taking on my body. At the beginning of the 8 years, I was a svelte 135lb. I don't want to be that weight. Optimally, I would like to balance, as much as possible, fat weight loss with muscle growth in order to maintain my current weight or maybe even gain a bit (in muscle).
I am not super disciplined when it comes to exercise, especially weight lifting, so I would like to come up with a program that avoids weight lifting per se. I am wiling to do push ups etc. I also have access to a fairly formidable playground that has equipment that could be used for chin ups and other types of body resistance exercises.
I plan on working out for at least an hour 3 or four times a week, and then at least 30 minutes on the other days. I am thinking a heavy workout on the three or four days and then maybe some roller blades on the other days for cardio.
I have no idea where to begin as far as a regimen is concerned, nor do I have a clue of what type of nutritional intake I would need. I heard 1g of protein for every lb of weight, but that seems like a lot.
Any input would be appreciated!
Oh...and I eat like ass right now.
* Height: 5'7
* Weight: 164lbs
* Goal: Lose the gut, build some muscle
* Current Training Schedule: none lol
* Current Training Equipment Available: None
* Comments: I want to get in to shape. My goal is to trim my slowly growing mid-section and build some muscle. I'm not looking to get super built or cut, just slightly less embarrassing than I am now.
I have been sedentary for the better part of 8 years and I can really see the toll that is taking on my body. At the beginning of the 8 years, I was a svelte 135lb. I don't want to be that weight. Optimally, I would like to balance, as much as possible, fat weight loss with muscle growth in order to maintain my current weight or maybe even gain a bit (in muscle).
I am not super disciplined when it comes to exercise, especially weight lifting, so I would like to come up with a program that avoids weight lifting per se. I am wiling to do push ups etc. I also have access to a fairly formidable playground that has equipment that could be used for chin ups and other types of body resistance exercises.
I plan on working out for at least an hour 3 or four times a week, and then at least 30 minutes on the other days. I am thinking a heavy workout on the three or four days and then maybe some roller blades on the other days for cardio.
I have no idea where to begin as far as a regimen is concerned, nor do I have a clue of what type of nutritional intake I would need. I heard 1g of protein for every lb of weight, but that seems like a lot.
Any input would be appreciated!
Oh...and I eat like ass right now.
Who do you think knows more about the matter? A strength coach with 30 years of experience or some random curl bro at the gym?
parrotbeak
Member
What's his rationale for not? I believe the rationale for it is to prevent momentum from making it easier, and make it a pull from a dead stop each time.
FallingEdge
Member
5 reps @ 165 for OHP.
FUCK YOUUUUUUUUUUUUUUUUUUUUUUUU.
170 next week. Let's do this. MORE FOOD!
#getonmylevel
FUCK YOUUUUUUUUUUUUUUUUUUUUUUUU.
170 next week. Let's do this. MORE FOOD!
#getonmylevel
FallingEdge
Member
squats, leg press, leg curls, etc.
HarryHengst
Member
Curling dumbbells with your legs. In the squat rack.
FallingEdge
Member
Why is there no ship and save option for Twinlab protein? -_-
Let me first apologize for the thread's sarcasm and non-answers.
What is your goal with your lower body?
opticalmace
Member
What do you guys think of personal trainers?
I've been doing P90X for a month or so and it's going well but I was thinking of hitting the local (free, university) gym. I checked it out and there are so many fucking machines, I have no idea what to use or how to properly use them.
If I do 4 sessions with a trainer would that be sufficient to get a good idea of a routine?
I've been doing P90X for a month or so and it's going well but I was thinking of hitting the local (free, university) gym. I checked it out and there are so many fucking machines, I have no idea what to use or how to properly use them.
If I do 4 sessions with a trainer would that be sufficient to get a good idea of a routine?
MrToughPants
Brian Burke punched my mom
When doing high bar full squats or front squats looking up or even cocking your head back is common.
Mecha_Infantry
Banned
I like the stair climber
Fuck me and these front levers.
I am going to need to atrophy my lower body and ass before I stand a fighting chance of doing these. Tucked front levers are still as hard as ever and when I try and extend my legs out even an inch it feels like my arms are going to be ripped off and my core is going to explode.
Front levers and bodybuilding don't seem to mix -- at least when starting the levers after you've already built a decent frame.
I am going to need to atrophy my lower body and ass before I stand a fighting chance of doing these. Tucked front levers are still as hard as ever and when I try and extend my legs out even an inch it feels like my arms are going to be ripped off and my core is going to explode.
Front levers and bodybuilding don't seem to mix -- at least when starting the levers after you've already built a decent frame.
Thx, I'm just trying to lose the fat. ( I'm not fat haha just my legs) I think my legs are pretty strong.
Brolic Gaoler
formerly Alienshogun
Just took some bathroom shots quickly (I like the mirror in the womens toilet)...
Excuse the look of rounded/flatness, this shirt and bulk give me a bigger but less defined look. Last few weeks of the bulk too. You can probably see I carry a lot of weight on my arse too, but hopefully a little cardio will work that back off again. Last few weeks of the bulk anyway, off the weightgainer and back onto cardio, can't wait!
I have no idea about body fat either, I cut to everyday 15-17% in about 3 months, but for competition mode I need to dig deeper, so I need another 2 or so months. Think I might weight for January to be honest...
*seems like the images have turned to links, NSFW either*
*edit, that's not my belly! Just the shirt
Nice dude, it's going to be cool to see your transition with your cut.
Grats man!
You can't spot reduce fat, so quit focusing on your legs to burn fat off your legs.
Focus more on your diet.
Mecha_Infantry
Banned
Thanks. Yeah should be something impressive if I get my fat loss and muscle preservation down to a T. I really dont know what method to use though. Think the 30 mins of cardio x2 a week seems wise for the first two months!
My knees feel like they are filled with liquid. whenever I crouch down, it's super uncomfortable. Same goes for my finger joints and my wrists. Wonder if it has to do with my illness i'm just getting over or my body getting used to my new job standing all the time.
What are some good shoes for constant standing?
What are some good shoes for constant standing?
hey fitness gaf, i need help
I've started a weight training class this semester, unfortunately it is not as educational as I thought it was going to be, it is mostly just an hour and fifteen minutes of free gym time.
I have to do a minimum of 20 reps in any combination of any exercise, and I have been doing what I know, but I feel like I don't have any kind of a proper routine or sense of order when it comes to the exercises that I do to work out each part of my body sufficiently.
Currently I go to the gym monday, wednesday, and saturday to weight train, on thursdays I do 2 hour of yoga in class, and am supposed to do at least 20 minutes a day. Id like to have an upper body monday, combo day wednesday, and lower body saturday. I want a combo day on wednesday to avoid being overly sore or worked out on one part of the body or the other for when I take yoga the next day.
I am linking my fitocracy profile, which outlines the exercises I have been doing "routinely" but I don't have the sense that I am doing these in correct sequence, and am possibly overstressing the same muscles.
Please help!
http://dl.dropbox.com/u/8787144/Fitocracy - Briangmoreno's Profile.pdf
I've started a weight training class this semester, unfortunately it is not as educational as I thought it was going to be, it is mostly just an hour and fifteen minutes of free gym time.
I have to do a minimum of 20 reps in any combination of any exercise, and I have been doing what I know, but I feel like I don't have any kind of a proper routine or sense of order when it comes to the exercises that I do to work out each part of my body sufficiently.
Currently I go to the gym monday, wednesday, and saturday to weight train, on thursdays I do 2 hour of yoga in class, and am supposed to do at least 20 minutes a day. Id like to have an upper body monday, combo day wednesday, and lower body saturday. I want a combo day on wednesday to avoid being overly sore or worked out on one part of the body or the other for when I take yoga the next day.
I am linking my fitocracy profile, which outlines the exercises I have been doing "routinely" but I don't have the sense that I am doing these in correct sequence, and am possibly overstressing the same muscles.
Please help!
http://dl.dropbox.com/u/8787144/Fitocracy - Briangmoreno's Profile.pdf
I'm definitely getting stronger while maintaining my weight at 185. I'm not sure how or why but it is happening. In the past it was hard to get 130s on flat bench DB more than 3 or 4 and I would always need a spotter. Today I got 6 all by myself. On incline BB bench two plates was my max for 3 or 4. Today I got 245 4 times. This is the 4th week of the increased weight so it's not some fluke. Could it be the muscle ups? That's the only thing I can think of.
Any time you burn fat, it comes from your entire body. You cannot reduce fat in only one specific area, like your legs. With whatever way you choose to lose fat (diet or exercise), that's just how it works.
FallingEdge
Member
Strong in what way? What is your measurement for strength?
*edit, that's not my belly! Just the shirt
Awesome arms. Good work.
BlueScrote
Member
Strangers never ever comment on my lifts at my gym. Strange to hear that in other places people do.
They took it away about a week ago.
lazybum131
Member
First time posting in this thread, Ive been lifting for exactly a year now and the Fitness threads have been one of my main resources. Heres a pic I took earlier this afternoon:
I started off by doing Stronglifts 3x5 at 142lb, with 0.7 GOMAD (two pouch bags of whole milk a day, Im Canadian) for four-and-a-half months up to 163lb. Started to cut in July and went all the way back down to 143lb by December, but didnt lose strength on my lifts while deadlifts continued going up. So I had no problem gaining weight but couldnt keep the muscle on.
I started intermittent fasting (Leangains) in December, since I didnt want to drop any more weight. I dont count calories though, generally just carb cycle, and try to eat a bit less fat on workout days.
My stats - Start / July-163lb / Current:
Squat 3x5 - 135lb / 255 / 270 (2x5)
Deadlift 1x5 - 125lb / 225 (1x5) / 300 (2x5)
OHP 3x5 - 60lb / 100 / 112.5 (2x4)
Bench 3x5 - 125lb / 145 / 145
DB Bench - 68lb - 3x6
My bench is lagging behind, three times now I've reached 145lb only for my left wrist to hurt the next day. After the third time in December, I switched to dumbbells, and went to see the family doctor, but he didnt think it was anything serious and just suggested physiotherapy.
I think my wrist is also holding back my OHP and deadlift. I reached 300lb deadlifts for 2x5 in early December, then messed up my wrist the next week on bench and couldnt do 305lb deadlift for 5 reps. In the new year, I deloaded 30% on all my lifts and worked my way back up, but stalling again past 300lb.
- Age: 27
- Height: 57
- Weight: 144lb
- Goal: Continue gaining strength (aim for 2x bodyweight squat for reps) and add back in conditioning (swimming and running).
- Current Training Schedule: Workout four times a week, a day for each movement: DB Bench, Squat, OHP, Deadlift. After the main lift, do 5x10 at half the weight.
I started off by doing Stronglifts 3x5 at 142lb, with 0.7 GOMAD (two pouch bags of whole milk a day, Im Canadian) for four-and-a-half months up to 163lb. Started to cut in July and went all the way back down to 143lb by December, but didnt lose strength on my lifts while deadlifts continued going up. So I had no problem gaining weight but couldnt keep the muscle on.
I started intermittent fasting (Leangains) in December, since I didnt want to drop any more weight. I dont count calories though, generally just carb cycle, and try to eat a bit less fat on workout days.
My stats - Start / July-163lb / Current:
Squat 3x5 - 135lb / 255 / 270 (2x5)
Deadlift 1x5 - 125lb / 225 (1x5) / 300 (2x5)
OHP 3x5 - 60lb / 100 / 112.5 (2x4)
Bench 3x5 - 125lb / 145 / 145
DB Bench - 68lb - 3x6
My bench is lagging behind, three times now I've reached 145lb only for my left wrist to hurt the next day. After the third time in December, I switched to dumbbells, and went to see the family doctor, but he didnt think it was anything serious and just suggested physiotherapy.
I think my wrist is also holding back my OHP and deadlift. I reached 300lb deadlifts for 2x5 in early December, then messed up my wrist the next week on bench and couldnt do 305lb deadlift for 5 reps. In the new year, I deloaded 30% on all my lifts and worked my way back up, but stalling again past 300lb.
Brolic Gaoler
formerly Alienshogun
Nice dude, what ever the cause, that's awesome. Can't hurt to keep doing what you're doing.
I don't say this to insult you, but you're not very strong. Your current program won't get you any stronger, and I would advise you to read the OP. It give you a good deal of information when it comes to routine, strength, and conditioning.
You might want to consider microloading your bench and press, once that stalls. Also, how are you holding the bar when you bench?
Are you seriously asking us what you should do to workout as you're at the gym? To answer the question, to build strength, squats and deadlifts are the best. Other than that, I don't understand what you're asking.
You can always get stronger without getting bigger (to a degree). Nice job.
lazybum131
Member
Yeah, I'm already going up in 2.5lb increments with 1.25lb plates for bench, press and squat. For bench, the bar is as close to my palms as I can get and with my wrists as straight as I can, following this page for form. The first time I hurt my wrist was probably due to bad form and starting at too heavy a weight.
The third time is what confuses me, I was careful already. At the time I was benching every other workout with three workouts a week, alternating DB and BB on my bench days, and only going up by 2.5lb for each BB bench day and it still hurt after 145.
Right now I've been doing reverse DB wrist curls and DB supination/pronation to strengthen my forearms. The reverse curls in particular hurt, I'm only up to 13lb for 3x7.
It also sucks that it affects my pull-ups, and for someone that couldn't do a real chin-up until I was 23, I was particularly proud of working my way up to 21 reps. Chin and neutral grip are okay as long as I keep the wrists straight, but I can only do around 10 pull-ups before the wrist starts to hurt. Muscle-ups are a pipe-dream...
lazybum131
Member
After the first and second times, I took two weeks off of the pressing movements, and I was icing the wrist until acute pain went away. Then when I started pressing again, I deloaded my OHP, and for bench started back at the bar. I also added those wrist curls, but when the pain went away, I dropped them.
The third time, there was actually only a tiny bit of discomfort the day after benching. But got worse over the next week. I stopped barbell benching, and switched fully to dumbbells at only 43lb and worked my way up to my current 68lb. I plan to stick to DB bench, and get my forearms as strong as I can get them with absolutely no pain before even attempting to go back to BB bench.
The third time, there was actually only a tiny bit of discomfort the day after benching. But got worse over the next week. I stopped barbell benching, and switched fully to dumbbells at only 43lb and worked my way up to my current 68lb. I plan to stick to DB bench, and get my forearms as strong as I can get them with absolutely no pain before even attempting to go back to BB bench.
You have the wrong mentality already. These routines aren't an "I wouldn't mind..." type of ordeal. It takes a solid year's dedication of "I'm going to fuck this shit up backwards and transform myself into a Greek God." Attack your goals, man. Become a legend.
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