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[Ace 8095]

I've been keeping relatively low carb but am not sure if I should add sweet potatoes post workout or not considering I'm not really gaining muscle but just developing leanness it seems. Don't get me wrong I want to just add muscle and remove fat but am not sure how to go about that. I've had trouble consuming sweet potatoes in the past as even loaded with cinnamon and butter paired with a huge steak I would get insulin spikes and anxiety and I'd come close to redeveloping my sweet addiction because I'd get sugar cravings from the potatoes, I presume.
Should I stay low carb because of this and continue to see only moderate gains as I have for the past few months with no noticeable improvement in form/strength regarding my workouts or is there something I should try adding as far as carbs or just stick with sweet potatoes?

Why not stay low carb but eat more fat and protein?

 

[ShaneB]

Anyone else using Fitocracy?

I was given an invite a while ago, and made my account, but just never started using it. It actually seems like a pretty awesome idea, I really should look into it again and use it. Anything that adds an addiction to working out is a plus.

 

[Decado]

The next time I do my shoulders I plan on starting heavy and then dropping weight every set but hopefully increasing reps. Example would be:


Dumbell press
105x6
85x8
65x10
45x12

Is this a good plan, my shoulder growth has slowed a bit lately, and figured I'd switch it up.

Holy shit! 105 lb dumbells? I don't think I've seen anyone do that before :0

Have you ever tried drop-sets or some of the workouts Scott Herman (youtube guy) suggests?

 

[cryptic]

Why not stay low carb but eat more fat and protein?

I've read about people eating 4000 plus calories on a low carb diet and gaining relatively no weight/muscle so I'm not sure if it's possible that way. Plus, it sounds very expensive to do that while remaining healthy regarding food choices.

 

[Brolic Gaoler]

New pb 405x1 deadlift

Now excuse me while my back falls off

 

[ipukespiders]

The 8 glasses of water a day myth was debunked long ago. This snopes article is a good summary. http://www.snopes.com/medical/myths/8glasses.asp

Oh really?

The next time I do my shoulders I plan on starting heavy and then dropping weight every set but hopefully increasing reps. Example would be:


Dumbell press
105x6
85x8
65x10
45x12

Is this a good plan, my shoulder growth has slowed a bit lately, and figured I'd switch it up.

You shoulder press 105lb dumbells and you want advice? Uh, keep doing whatever you're doing.

 

[Price Dalton]

I've read about people eating 4000 plus calories on a low carb diet and gaining relatively no weight/muscle so I'm not sure if it's possible that way. Plus, it sounds very expensive to do that while remaining healthy regarding food choices.

How about regular potatoes? If sweet potatoes give you issues, just eat other tubers.

White rice is a decent source of pure starch.

 

[abuC]

Holy shit! 105 lb dumbells? I don't think I've seen anyone do that before :0

Have you ever tried drop-sets or some of the workouts Scott Herman (youtube guy) suggests?

Yeah I used to do drop sets when I started out but moved away from them once the weights got heavy, I thought it might get me hurt.

 

[abuC]

Oh really?



You shoulder press 105lb dumbells and you want advice? Uh, keep doing whatever you're doing.

I've started using 105lbs at the end of the set, but struggled to get to 5 which is why I think it might be smart to start heavy while I'm fresh. Just looking for advice, and to avoid injury.

 

[Prez]

How should I deal with being incredibly weak? Just tried to work on my triceps and I can no longer lift anything after 3 sets of 10 bench dips. Best I can do after that is a couple sets of 4-5 tricep overhead extension until I can no longer lift anything. And for the extensions I use only 7 lbs (for both arms, not per arm) which is considered very weak.

I got this starters program from dentoomw for my arms:

3 x 10-12 Dumbbell Curls
3 x 10-12 Hammer Curls
3 x 10-12 Concentration Curls

3 x 10-12 Tricep Overhead Extensions
3 x 10-12 Lying Tricep Extensions
3 x 10-12 Tricep Kickbacks
3 x 10 Bench / Chair Dips

But I can't even get to half of that with just a 6 lbs weight. I feel like there's no hope if I can't even handle a beginner's program with a lower than recommended weight...

How long should I wait between each set anyway?

 

[Cudder]

I've started using 105lbs at the end of the set, but struggled to get to 5 which is why I think it might be smart to start heavy while I'm fresh. Just looking for advice, and to avoid injury.

The reps in which you struggle most give you the most.

 

[parrotbeak]

Yeah I used to do drop sets when I started out but moved away from them once the weights got heavy, I thought it might get me hurt.

Isn't what you described basically a drop set? Sorry, I don't know anyone db pressing that much, so I don't know. What about switching to bb press for a while, since you should be able to press heavier, and then go back to dbs. Just throwing that out there, I really don't know. Are you doing assistance shoulder work?

 

[TheRagnCajun]

How should I deal with being incredibly weak? Just tried to work on my triceps and I can no longer lift anything after 3 sets of 10 bench dips. Best I can do after that is a couple sets of 4-5 tricep overhead extension until I can no longer lift anything. And for the extensions I use only 7 lbs (for both arms, not per arm) which is considered very weak.

I got this starters program from dentoomw for my arms:

3 x 10-12 Dumbbell Curls
3 x 10-12 Hammer Curls
3 x 10-12 Concentration Curls

3 x 10-12 Tricep Overhead Extensions
3 x 10-12 Lying Tricep Extensions
3 x 10-12 Tricep Kickbacks
3 x 10 Bench / Chair Dips

But I can't even get to half of that with just a 6 lbs weight. I feel like there's no hope if I can't even handle a beginner's program with a lower than recommended weight...

How long should I wait between each set anyway?

Honestly thats a stupid amount of arm volume, especially for a beginner.

Look to the OP for a good full body workout with compound excercises.

 

[DogWelder]

Isn't what you described basically a drop set? Sorry, I don't know anyone db pressing that much, so I don't know. What about switching to bb press for a while, since you should be able to press heavier, and then go back to dbs. Just throwing that out there, I really don't know. Are you doing assistance shoulder work?

He's talking about reducing the weight after every set. You don't rest in a drop set.

 

[Prez]

Honestly thats a stupid amount of arm volume, especially for a beginner.

Look to the OP for a good full body workout with compound excercises.

Still, the OP's program isn't very detailed. Like how long should you pause between each set? How do you decide how much weight to start with?

 

[abuC]

The reps in which you struggle most give you the most.

Thanks, I know its best to push on when you struggle however I'm afraid of pushing too hard without anyone to spot.

 

[abuC]

Isn't what you described basically a drop set? Sorry, I don't know anyone db pressing that much, so I don't know. What about switching to bb press for a while, since you should be able to press heavier, and then go back to dbs. Just throwing that out there, I really don't know. Are you doing assistance shoulder work?

I used to do bb press but my left shoulder was becoming significantly stronger than my right, even though I'm right handed. A drop set has no resting in between, you can't go as heavy when you do it, well atleast I can't. If I were to do one I'd start with 90lbs, then 70s etc.

I saw a trainer at my gym doing what I was describing, he started out heavy then worked the weight down and increased reps. Most of my knowledge of weight training is from watching others, reading forums and my brother in law helping me out.

 

[DogWelder]

I used to do bb press but my left shoulder was becoming significantly stronger than my right, even though I'm right handed. A drop set has no resting in between, you can't go as heavy when you do it, well atleast I can't. If I were to do one I'd start with 90lbs, then 70s etc.

I saw a trainer at my gym doing what I was describing, he started out heavy then worked the weight down and increased reps. Most of my knowledge of weight training is from watching others, reading forums and my brother in law helping me out.

Try it out, Martin Berkhan of Leangains found it to be his most successful training style: http://www.leangains.com/2008/12/reverse-pyramid-revisited.html

 

[mr stroke]

Still, the OP's program isn't very detailed. Like how long should you pause between each set? How do you decide how much weight to start with?

If your just starting then take as much time as you need between sets and start with what ever weight you can start with. There are no set amounts as a beginner.

Honestly thats a stupid amount of arm volume, especially for a beginner

+1

All that arm work won't do much over time. Sub all those arm work outs for compound lifts(Bench, Chin ups/Pull ups, Dips, Squats, Deads) and it will save you time+produce better results

 

[X-Frame]

How should I deal with being incredibly weak? Just tried to work on my triceps and I can no longer lift anything after 3 sets of 10 bench dips. Best I can do after that is a couple sets of 4-5 tricep overhead extension until I can no longer lift anything. And for the extensions I use only 7 lbs (for both arms, not per arm) which is considered very weak.

I got this starters program from dentoomw for my arms:

3 x 10-12 Dumbbell Curls
3 x 10-12 Hammer Curls
3 x 10-12 Concentration Curls

3 x 10-12 Tricep Overhead Extensions
3 x 10-12 Lying Tricep Extensions
3 x 10-12 Tricep Kickbacks
3 x 10 Bench / Chair Dips

But I can't even get to half of that with just a 6 lbs weight. I feel like there's no hope if I can't even handle a beginner's program with a lower than recommended weight...

How long should I wait between each set anyway?

Drop isolated arm work completely, for one. As I said on a previous page, you really should consider doing something that incorporates compound, multi-joint movements that hit multiple muscle groups at once. That's how you deal with being very weak.

Also, are you very skinny? If so, you're going to need to make sure you eat, eat, and eat some more. And sleep. You don't grow in the gym, you grow at home while resting.

It sounds like you lack a lot of muscle endurance as well, so you probably will grow the most at first if your volume is low. I'm talking less frequent training per weak, and less sets per bodypart than most people. You need to make sure you are recovering first as strength progression is the ONLY measure that you're recovering and that the program is working.

I'll try and find some stuff for you, but here is a good place to start as you sound like someone who might get labled as a "Hardgainer".

This is a post by Iron Addict who was a great trainer:

Hardgainer Training Manual

Still, the OP's program isn't very detailed. Like how long should you pause between each set? How do you decide how much weight to start with?

Stuff like that you learn with experience. For the most part, rest periods when you're on a program designed to illicit strength gains means you take as long as you feel you need in between sets so that you hit the designed reps. Sometimes you might take 2-5 minutes depending upon how you feel and the exercise.

Starting weight you want to obviously start light. So if you're doing something like a Squat you'll start with just the bar and you'll do 5 reps. Add some weight and do another 5 reps. Keep doing it until the weight feels challenging but not difficult and do 5 reps and then stop. Next time that'll be your weight and then just slightly increase each time.

 

[abuC]

Try it out, Martin Berkhan of Leangains found it to be his most successful training style: http://www.leangains.com/2008/12/reverse-pyramid-revisited.html

Cool, I'll check this out, thanks!

 

[Jason's Ultimatum]

When you do snatches, do you keep your knees slightly bent when you have the bar above your head or do you lock your knees out standing straight?

 

[Prez]

Drop isolated arm work completely, for one. As I said on a previous page, you really should consider doing something that incorporates compound, multi-joint movements that hit multiple muscle groups at once. That's how you deal with being very weak.

Also, are you very skinny? If so, you're going to need to make sure you eat, eat, and eat some more. And sleep. You don't grow in the gym, you grow at home while resting.

Yeah I think I'll give up on the isolated arm work.

I'm skinny but not very skinny. My legs are naturally muscular though (pretty huge compared to others really), pretty big contrast with my upper body. Though I do have broad shoulders and apparantly some people think I play sports while I don't, heh.

It sounds like you lack a lot of muscle endurance as well, so you probably will grow the most at first if your volume is low. I'm talking less frequent training per weak, and less sets per bodypart than most people. You need to make sure you are recovering first as strength progression is the ONLY measure that you're recovering and that the program is working.

I'll try and find some stuff for you, but here is a good place to start as you sound like someone who might get labled as a "Hardgainer".

This is a post by Iron Addict who was a great trainer:

Hardgainer Training Manual

Okay I've read this and now I've got to make some sense of that huge article, but judging from the article I'd say the program in the OP is okay? And I should add 1-2 pounds for small and 1-5 pounds for big movement, but should I add this amount each week or after each training session (= 2-3 times a week)?

Starting weight you want to obviously start light. So if you're doing something like a Squat you'll start with just the bar and you'll do 5 reps. Add some weight and do another 5 reps. Keep doing it until the weight feels challenging but not difficult and do 5 reps and then stop. Next time that'll be your weight and then just slightly increase each time.

That's pretty clear, but how do I know for sure it's not too much? When exactly should it start feeling challenging? Because for me a weight can not feel challenging at all at first, yet I have to give up after the 2nd set already. So if I pick a weight that feels challenging from the very first rep, I might overtrain.

I'm worrying about this because I did my first biceps exercises with 6 lbs (which was only 3 x 10 concentration curls, NOT the program I've been advised) and that felt enough to me (+ I was extremely sore for a full week). Yet, everyone in this topic has told me that weight is too light. And that's what makes it so difficult for me to find a suitable weight.

Also, I'm looking for a alternative to power cleans. The dumbbells I have are a bit longer than the ones I see in instructional videos, it would be likely to hit myself in the face with the dumbbells.

Not to forget: THANK YOU! Without your useful advice I would have already given up because it's overwhelming me.

 

[parrotbeak]

Also, I'm looking for a alternative to power cleans. The dumbbells I have are a bit longer than the ones I see in instructional videos, it would be likely to hit myself in the face with the dumbbells.

Bent over rows.

I would just do one of the Starting Strength or Stronglift programs if I were you. It's all simple and laid out for you, including starting weights (X-Frame summarized this well in his reply). You'll have to decide a suitable rest time in between sets, but as others have said, you'll figure this out on your own. Even lifting for years, your rest times will change and you'll have to listen to your body and see.

When you do snatches, do you keep your knees slightly bent when you have the bar above your head or do you lock your knees out standing straight?

I was taught to lock knees, but I never completely got the snatch down.

 

[Jason's Ultimatum]

Is this clean n jerk or snatches? Like I've said, I was doing something similiar, but it wasn't like squat position. My knees were slightly bent at the finishing position with the bar above my head. Any YT videos that shows you how to perform this exercise would be great.

 

[Jason's Ultimatum]

I was taught to lock knees, but I never completely got the snatch down.

I wonder which is more beneficial? The pic I posted or how I/you described it?

 

[parrotbeak]

Is this clean n jerk or snatches? Like I've said, I was doing something similiar, but it wasn't like squat position. My knees were slightly bent at the finishing position with the bar above my head. Any YT videos that shows you how to perform this exercise would be great.

Looks like overhead squat or halfway point in snatch.

Clean and jerk: http://www.youtube.com/watch?v=EjSMawMbwMs
Snatch: http://www.youtube.com/watch?v=N_RWv4k-O-I

Snatch is one flowing motion to move bar overhead and clean and jerk is split into two distinct motions. Also snatch has much wider grip usually.

I don't know if I would try to learn these from videos. They take lots of practice and people watching you. I never got good at them; I'm not very coordinated in complex movements.

So you were doing snatches but not standing up all the way at the end? Or not getting down below parallel when you move the bar overhead?

 

[Jason's Ultimatum]

It was definately a snatch now. The only difference in that YT video is that I didn't go back into a deadlift position after pulling the bar up and using my tippy toes to pull the bar above my head. I just got into a deadlift position, pulled the bar up to my waist, then sprung up using my toes and using the momentum to bring the bar above my head, then went back to deadlift position.

 

[parrotbeak]

It was definately a snatch now. The only difference in that YT video is that I didn't go back into a deadlift position after pulling the bar up and using my tippy toes to pull the bar above my head. I just got into a deadlift position, pulled the bar up to my waist, then sprung up using my toes and using the momentum to bring the bar above my head, then went back to deadlift position.

Like a deadlift into hang snatch maybe? I dunno if there's a name for that; probably is.

Hang snatch: http://www.youtube.com/watch?v=WFKDlJyJU08

 

[DogWelder]

It was definately a snatch now. The only difference in that YT video is that I didn't go back into a deadlift position after pulling the bar up and using my tippy toes to pull the bar above my head. I just got into a deadlift position, pulled the bar up to my waist, then sprung up using my toes and using the momentum to bring the bar above my head, then went back to deadlift position.

It's called a power snatch.

 

[Jason's Ultimatum]

Both those videos.......I was reading it isn't a good idea to actually jump, because you end up misplacing your stance?

 

[reilo]

I hired on my friend as a strength and conditioning coach today. Going to visit him once per week and up my workouts to four times a week.

Good times.

Also learned how to do a squat clean.

 

[Prez]

Bent over rows.

I would just do one of the Starting Strength or Stronglift programs if I were you. It's all simple and laid out for you, including starting weights (X-Frame summarized this well in his reply). You'll have to decide a suitable rest time in between sets, but as others have said, you'll figure this out on your own. Even lifting for years, your rest times will change and you'll have to listen to your body and see.

I had a long read on Starting Strength and it's pretty interesting. But something is wrong with it that is wrong with many other methods and that is that they're aimed towards aspiring bodybuilders who admire Arnold. Especially when I read this from Starting Strength:

"Granted, the newcomer wants 'teh big biceps' and wants to get a pump like Arnold and wants a rippling 6-pack, and he wants to do all this while doing easy exercises and eating chocolate cake ...In other words, 8 reps will probably work just fine, but in the long run, you won't progress as fast as you would if you worked the program as it is written, with sets of 5 repetitions. "

Progress towards what? That's a vital question that's not answered here. I don't want "teh big biceps", I just want a little improvement. I think what I'm aiming for wouldn't even be considered muscular by most people (like Zac Efron a few years back perhaps, can't think of a better example right now). I have a pretty small goal and for that I'm not quite prepared to first go through half a year of strength building without any visible results.

 

[Draft]

I had a long read on Starting Strength and it's pretty interesting. But something is wrong with it that is wrong with many other methods and that is that they're aimed towards aspiring bodybuilders who admire Arnold. Especially when I read this from Starting Strength:

"Granted, the newcomer wants 'teh big biceps' and wants to get a pump like Arnold and wants a rippling 6-pack, and he wants to do all this while doing easy exercises and eating chocolate cake ...In other words, 8 reps will probably work just fine, but in the long run, you won't progress as fast as you would if you worked the program as it is written, with sets of 5 repetitions. "

Progress towards what? That's a vital question that's not answered here. I don't want "teh big biceps", I just want a little improvement. I think what I'm aiming for wouldn't even be considered muscular by most people (like Zac Efron a few years back perhaps, can't think of a better example right now). I have a pretty small goal and for that I'm not quite prepared to first go through half a year of strength building without any visible results.

If you think that SS is geared towards body building, you really haven't familiarized yourself with SS. It is the antithesis of a BB program. The hardcore SS advocates take pride in their love handles and stretch marks. It is 100% strength focused.

The progress is towards getting stronger. What that quote is saying is that doing 8 reps is easier than doing 5, because the 8 rep weight will be lighter, and higher reps are more focused on "pump." Lower reps are about grinding out the heaviest shit you can move.

 

[Prez]

If you think that SS is geared towards body building, you really haven't familiarized yourself with SS. It is the antithesis of a BB program. The hardcore SS advocates take pride in their love handles and stretch marks. It is 100% strength focused.

The progress is towards getting stronger. What that quote is saying is that doing 8 reps is easier than doing 5, because the 8 rep weight will be lighter, and higher reps are more focused on "pump." Lower reps are about grinding out the heaviest shit you can move.

That's the problem I'm having in finding a good workout program. They're either 100% strength focused or too much focused on bodybuilding while I just want to get lean. And none of the methods I've encountered was described as a method to be lean, nothing more or nothing less. Which is strange because I think a lot of people strive for that. I know the OP talks about it, but it doesn't quite provide a solution.

Does anyone know a good program for that?

 

[Anton Sugar]

Fitness GAF, let's start a G+ Circle for info sharing: http://gplus.to/MrSnrub

 

[Draft]

That's the problem I'm having in finding a good workout program. They're either 100% strength focused or too much focused on bodybuilding while I just want to get lean. And none of the methods I've encountered was described as a method to be lean, nothing more or nothing less. Which is strange because I think a lot of people strive for that.

Does anyone know a good program for that?

Yes. P90x, or Crossfit, or Insanity. Eat paleo, sweat a lot, boom, lean.

 

[Brolic Gaoler]

Holy hell, I think I overdid it on deadlift today, I just wanted to keep going till I couldn't anymore.

Back is sore as all hell, someone come rub it.

 

[Prez]

Yes. P90x, or Crossfit, or Insanity. Eat paleo, sweat a lot, boom, lean.

But aren't those focused on losing fat? I don't have a lot of fat to lose anyway.

 

[MWS Natural]

But aren't those focused on losing fat? I don't have a lot of fat to lose anyway.

Then I have no clue what you are looking for. You don't want to build muscle and you don't want to lose fat.

What is this mystical "get lean" idea you seek?

 

[childplease]

Kettlebell swings kill me every time

Also anyone know a good cheap squat rack for home use. Basement needs one

 

[Draft]

But aren't those focused on losing fat? I don't have a lot of fat to lose anyway.

What exactly do you think getting lean entails?

There's two things you can do with your looks via exercise/diet: get bigger, stronger muscles or reduce body fat. The look you are shooting for (I assume) is muscular with little fat. The way to accomplish that look is finding the right balance of lifting to get your muscles big and strong and diet to get your fat level down. Now, that can be tricky, because muscles get bigger and stronger first through lifting (stress), then through eating (recovery.) Eat a lot, your muscles get bigger faster, but so does your belly. Eat too little, your muscles can't recover properly, and your stomach stays tight, but your physique stays tiny.

Lean is hard, period. Crossfit + paleo has been pretty successful at getting people fairly muscular with minimal body fat. It won't get you strong, but it will probably get you that "toned" look that magazines present as the male ideal.

The diet is far and away the toughest part. It will be the true test of your dedication.

 

[Prez]

Then I have no clue what you are looking for. You don't want to build muscle and you don't want to lose fat.

What is this mystical "get lean" idea you seek?

No no, I want to build just a little muscle and lose just a little fat. I just don't care all that much about strength or building muscle to look like a WWE fighter.

 

[Draft]

Kettlebell swings kill me every time

Also anyone know a good cheap squat rack for home use. Basement needs one

Know any welders?

http://startingstrength.com/files/powerrack_plan_rippetoe.pdf

 

[Prez]

What exactly do you think getting lean entails?

There's two things you can do with your looks via exercise/diet: get bigger, stronger muscles or reduce body fat. The look you are shooting for (I assume) is muscular with little fat. The way to accomplish that look is finding the right balance of lifting to get your muscles big and strong and diet to get your fat level down. Now, that can be tricky, because muscles get bigger and stronger first through lifting (stress), then through eating (recovery.) Eat a lot, your muscles get bigger faster, but so does your belly. Eat too little, your muscles can't recover properly, and your stomach stays tight, but your physique stays tiny.

Lean is hard, period. Crossfit + paleo has been pretty successful at getting people fairly muscular with minimal body fat. It won't get you strong, but it will probably get you that "toned" look that magazines present as the male ideal.

The diet is far and away the toughest part. It will be the true test of your dedication.

Yeah, that will be tough. On the other hand, I already eat a lot of meat, whole bread and I've got a milk addiction going on, so it shouldn't be a drastic change.

 

[Draft]

No no, I want to build just a little muscle and lose just a little fat. I just don't care all that much about strength or building muscle to look like a WWE fighter.

So you want to be an Abercrombie model. That's great. Seriously. It's a perfectly fine goal.

Step one is to have good genetics. If you have those, you are already most of the way there. If you don't, don't worry, you can still get some pretty impressive results.

Step two is get your body fat below 10%, ideally closer to 6-7%. This is all diet. Stop worrying about your exercise program. Eat less. Eat only lean things.

Step three is workout. It's step three because it's the least important part of the program. Like I said, Xfit, P90x, whatever. Anything that has you doing plyo stuff, pull ups, push ups, sit ups and maybe some light lifting on a regular basis.

Yeah, that will be tough. On the other hand, I already eat a lot of meat, whole bread and I've got a milk addiction going on, so it shouldn't be a drastic change.

Haha, I have some bad news for you. The bread and milk are right out. Some paleo reformists allow themselves a glass of whole from time to time, but strict paleo is meat, nuts, veggies, shit like that. You will have to lose the bread and milk, or at least eat very, very little.

 

[Brolic Gaoler]

Nice draft, pretty concise too.

 

[Draft]

Nice draft, pretty concise too.

Plus it finally gave me an excuse to post one of my hundreds of Abercrombie photos.

 

[parrotbeak]

At least we're just 2 posts away from a new page.

 

[Anton Sugar]

Plus it finally gave me an excuse to post one of my hundreds of Abercrombie photos.

Am I going fucking nuts or is that a really bad head photoshop?