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[hawkshockey11]

So I got to 210 one workout for deadlifts and tried 220 the next and couldn't even kind of lift it. I had to deload to 185 and work back up. Do you think I should start using straps? I tried alternate grip but I ended up hurting myself somehow.

Also does anyone know any secondary exercises to help my OHP and bench. They are really lagging behind (110 bench, 85 OHP).

 

[Brolic Gaoler]

So I got to 210 one workout for deadlifts and tried 220 the next and couldn't even kind of lift it. I had to deload to 185 and work back up. Do you think I should start using straps? I tried alternate grip but I ended up hurting myself somehow.

Also does anyone know any secondary exercises to help my OHP and bench. They are really lagging behind (110 bench, 85 OHP).

Is your grip failing or can you just not lift it? That's important. If it's your grip use chalk, but I wouldn't use straps just to make lifting it a possibility. I only use straps for volume.

OHP helps bench, bench helps OHP.

Dips, lying tricep extensions, closegrip bench, tricep pushdowns all help both.

 

[grumble]

So I got to 210 one workout for deadlifts and tried 220 the next and couldn't even kind of lift it. I had to deload to 185 and work back up. Do you think I should start using straps? I tried alternate grip but I ended up hurting myself somehow.

Also does anyone know any secondary exercises to help my OHP and bench. They are really lagging behind (110 bench, 85 OHP).

Grip can get in the way sometimes. I found weights that I could barely lift overhand easy with alternate. Something about your body refusing to lift something you can't hold onto, a brain thing.

Anyhow, 220 isn't so heavy that you need to use straps. I got up to 295 before I went for alternate grip, though I have pretty big hands. What I'd do if I were you is first off use chalk, which will help. Then once that stops working use alternate grip PROPERLY on your working set only. Properly means you make sure to keep the supine hand's elbow straight! Don't want to rip the bicep off your arm. Alternate what you have supine every set.

There's also a hook grip, I'd use that mostly for low-rep sets as it hurts the thumb a bit.

That should take you as high as you want to go. Remember to grip the bar far down your palm so your skin doesn't fold and give you big calluses or tears, and keep managing your hands to keep it even and smooth.

Straps are used for rack pulls and shrugs where you need to keep the traps symmetrical which means overhand grip.

 

[ToyMachine228]

I need some suggestions for exercises to work my neck. I've gained size in my shoulders, chest and arms over the past year or so, but my neck is pretty much still the same as it always has been. Any suggestions? Thanks!

 

[cryptic]

I've been doing the leangains approach for about a year now.

I do three days of reverse pyramid sets a week.

It'll go M Squats, Bench, Pullups then W Deadlift, Bench, Pullups finally F Clean and Press(I enjoy the feel of these), Bench, then Pullups

I know I shouldn't do the bench three times a week if I want gains but I'm having trouble finding other accessory exercises to lengthen my workouts as they're only taking 30 minutes or less and it doesn't feel right, so I incorporate the bench, which I read long ago is viable if done only three days.

I someone can help me lengthen my workouts catering to the muscles used during squats, deads, and benchs I'd appreciate it so I can just cater to those areas. I also know I need to do pullups for the back, should I incorporate clean and presses into that day or the bench day.

Please help me put together a three day plan, thanks.

 

[Timedog]

130 x 3sets x 5reps today on OHP today yeeeaahhhhh, next week I move up to a plate.

 

[gdt]

Okay, need some tips for the last part of my police exam (I can pass every other requirement, except situps, but I'm almost there). Tests start May 14-22.

I need to be able to sprint 300 meters in 66 seconds. I haven't really done any sprint work at all :/. Just more long distance stuff (1.5 mile run is part of the test). So I'm integrating that HARD into my routine. I just don't really know what to do, and how to get my body able to run at 100% for a minute and some change.

 

[Joel Was Right]

Age: 25
Height: 5 ft 6
Weight: 64kg
Goal: I get tired too easily. Need to improve stamina
Current Training Schedule: None
Current Training Equipment Available: None
Comments: Beside squats, what are the best techniques to improving cardio at home?

 

[Timedog]

Okay, need some tips for the last part of my police exam (I can pass every other requirement, except situps, but I'm almost there). Tests start May 14-22.

I need to be able to sprint 300 meters in 66 seconds. I haven't really done any sprint work at all :/. Just more long distance stuff (1.5 mile run is part of the test). So I'm integrating that HARD into my routine. I just don't really know what to do, and how to get my body able to run at 100% for a minute and some change.

Have you actually tried it yet? If so, how far off were you? It doesn't seem like that tough of a requirement.

 

[reilo]

300m in 66 seconds? That's 1:28 400mi (.25mi) which is a sub 6min mile. If you can run a mile in 7m30s, you can do 300m in 66 seconds, I reckon.

 

[Neffarias_Bredd]

There were actually some people doing their police test up at the track today during practice...everyone made the 300 time, and theirs was 62, although a few people failed their mile and a half. Like other people here have said, 66 isn't very fast, you can pretty much jog that and if you can run a mile and a half easy, you shouldn't die. But, if you really want to train for it, 350's would be good to do, maybe some 250's and 150's for speed

 

[gdt]

Hah, I'm just at the point where I can do a 10 minute mile (1.5 in 15minutes). I can go a bit faster, sure, but nowhere near 7:30. But I haven't ran just a mile in a long time, so maybe I can be faster when only doing a mile.

 

[Neffarias_Bredd]

when you run the 300, make sure not to go out too fast. Pretty much everyone went out like a bolt of lighting, high stepping and everything, and died the entire last 100m

 

[Timedog]

Hah, I'm just at the point where I can do a 10 minute mile (1.5 in 15minutes). I can go a bit faster, sure, but nowhere near 7:30. But I haven't ran just a mile in a long time, so maybe I can be faster when only doing a mile.

That 7:30 estimate is pretty meaningless, as a 300m and a mile are not comparable. I don't know if I could do a mile in 7:30 and I could do a 300m in probably 50ish seconds. Again, have you attempted it and timed yourself yet?

 

[muntersaur]

Oh don't tell me that! Are you certain it's a rotator cuff injury?

It's been two days since my injury and my shoulder feels much better. No burning sensation, no pain. The only thing now is that when I rotate my arm backwards I can feel a "clicking" in the shoulder. Will this go away soon? Will working out tomorrow only aggravate the recovery process?

I did a handstand this morning, some dips, and a couple push-ups--very light work just to see if anything hurt, and I was fine.

What do you guys think? I'm mostly concerned with the clicking. I've had lower back injuries before that healed over time even though I continued working out during the injury, so I'm pretty optimistic about my shoulder.

Here was the post I made two days ago:

A bit of clicking is fine if you feel no pain. If you gave up working out every time you felt clicking you wouldn't get very far. Just monitor it and ignore going heavy in the movements which inflame it. I've got a slight clicking in my right shoulder and believe that came from muscle-ups (I put up my left side slightly before my right which is forced to embrace my weight for a split second), and noticed a recent drop of strength in pull-ups. I've taken these out of my routine for now and can do everything else as normal.

 

[HarryHengst]

I can read it, but I don't quite understand... most of it. Looks like I have a lot to learn about this. I'll take it as it comes up, I think. It took a while to convince myself to get started, so I'll keep it simple for now. Do what the instructor suggested, then follow up on that in a few months. I suppose I just wanted to announce semi-anonymously to the world that I've finally conquered my laziness.

Honestly, the only question I have that's relevant for now, is what to do with DOMS? I'm fairly sure that question will be really relevant for me by tomorrow. Just stretch and otherwise bear with it?

DOMS just mean you are taking your first steps to becoming a man. So yes, bear with it and if possible use a foam roller or get a massage. But it goes away after working out a few times. Just dont be like my roommate, who still has muscle aches everywhere after every single workout, even after working out for two years, because he is dumb and always does just a bit too much.

 

[Mecha_Infantry]

I'm not really worried about fat loss.... I'm fairly skinny as is. I have just never heard that you can get good obliques solely by doing those compound excercises.

Is there some article, research findings or academic source you can link that talks about this?

I've just never been told that working out obliques in isolation is worthless.


Thank you.

You're in a thread where most people are training for strength and do not know/care much about isolation techniques.

Spoiler

stealth anti-Rippletoe post

How to strengthen your core + how to cut fat = the advice given to you.

You didn't say you were skinny, you just said to get good obliques. That could mean to many that you need to lose body fat or you need ab exercises. So don't be confused as to why people said to smash up everything that looks good, as most people only need to lose fat to see their abs. Your response to the said post was absolutely arsey and pointless and if you think anyone in here will now try and source "academic sources" for you, then you must be out of your mind.

You should learn some decency before popping off at the mouth

Anyway

Good lift shogun. I'll be coming for you soon though

 

[McNum]

DOMS just mean you are taking your first steps to becoming a man. So yes, bear with it and if possible use a foam roller or get a massage. But it goes away after working out a few times. Just dont be like my roommate, who still has muscle aches everywhere after every single workout, even after working out for two years, because he is dumb and always does just a bit too much.

I thought it might be like that. Actually, it's not as bad as I thought. I've had worse, since the few false starts on getting fit I've tried I actually was stupid and overdid things. I'll take it slower this time. There's no shortcut here, and I should stop looking for one. Besides, it wouldn't be as much fun if there was.

 

[demigod]

Oh man, I went from benching 240 to 205, one month and a half in Vietnam fucked me up. I did do some light benching over there.

 

[Carbonox]

Regarding Creatine, is it fine to use capsules or is using powder the best way to go?

 

[JB1981]

So I got to 210 one workout for deadlifts and tried 220 the next and couldn't even kind of lift it. I had to deload to 185 and work back up. Do you think I should start using straps? I tried alternate grip but I ended up hurting myself somehow.

Also does anyone know any secondary exercises to help my OHP and bench. They are really lagging behind (110 bench, 85 OHP).

Makes absolutely no sense. Sounds like it's a mental thing.

 

[JB1981]

Oh don't tell me that! Are you certain it's a rotator cuff injury?

It's been two days since my injury and my shoulder feels much better. No burning sensation, no pain. The only thing now is that when I rotate my arm backwards I can feel a "clicking" in the shoulder. Will this go away soon? Will working out tomorrow only aggravate the recovery process?

I did a handstand this morning, some dips, and a couple push-ups--very light work just to see if anything hurt, and I was fine.

What do you guys think? I'm mostly concerned with the clicking. I've had lower back injuries before that healed over time even though I continued working out during the injury, so I'm pretty optimistic about my shoulder.

Here was the post I made two days ago:

My right shoulder clicks all the time. I can press/bench do pullups, chins and dips just fine. Probably nothing serious.

 

[Rabbitweed]

I finally managed to drag my ass back to the gym (it's been 3-4 years since I had a gym membership) and was pleasantly suprised about my strength level considering that I nowadays do mostly bodyweight stuff and Crossfit inspired training at home with limited weights. Anyways, did some near max efforts this week to see where I'm at:

Bench - 1 x 250 lbs (was quite suprised about this since I have done nothing but pushups for my chest since I quit the gym. Pushups work!).

Power clean - 1 x 210 lbs (wasn't too pretty)

Squat - 2 x 285 lbs (not sure if I managed to hit parallel)

Deadlift - 1 x 330 lbs (managed to maintain a pretty good lumbar curve)

Really looking forward to get those numbers higher although I'm not too sure how that will work since I'm also trying to cut some weight for the summer. I weigh ca 207 and was planning to drop 8-10 lbs in the next two months or so. Well, we'll see how it goes..

 

[Chinner]

do you guys take any cell-tech? i heard its almost like taking performance-enhancing drugs.

 

[Mr.City]

do you guys take any cell-tech? i heard its almost like taking performance-enhancing drugs.

Worked for Coleman

 

[Petrie]

Regarding Creatine, is it fine to use capsules or is using powder the best way to go?

I'd like to know this as well. I used powder for quite some time, but switched to capsules because the powder is like drinking sand.

 

[MjFrancis]

So I got to 210 one workout for deadlifts and tried 220 the next and couldn't even kind of lift it. I had to deload to 185 and work back up. Do you think I should start using straps? I tried alternate grip but I ended up hurting myself somehow.

If you hurt yourself with an alternate grip (one hand pronated, one hand supinated) I'm guessing you are starting your pull with the bar too far forward. Did you strain the bicep on your arm with the underhand grip? When the weight got heavier and you aren't starting with the bar over mid-foot the deadlift becomes unnecessarily difficult.

When the weight gets heavy, you can drop your hips as low as you want to and push the bar as far forward as it takes to make you happy, but what actually happens before the bar leaves the floor is always the same: the bar comes back toward the mid-foot, the hips come up until the shoulders settle into position just in front of the bar, and the bar comes up in a straight line, if you haven't fucked up the pull too badly.

I am again guessing that you aren't pulling the bar back over midfoot and bearing the majority of the load with your back so that why 210lbs gets off the ground and 220lbs doesn't budge. Even if this isn't the case the article this quote originates from is worth a read: Are You Ignorant When It Comes to the Deadlift? by Mark Rippetoe 12/06/2011.

Read it once, then a second time more thoroughly. I've probably read it three or four times already and never wasted a moment doing so.

 

[Mecha_Infantry]

I inject the powder personally

 

[Carbonox]

I'd like to know this as well. I used powder for quite some time, but switched to capsules because the powder is like drinking sand.

I looked in to it some more and it seems it's literally down to personal preference - as in there is no difference whatsoever.

I'll probably go with capsules as my protein shakes and water is enough liquid for me, without having extra shite haha.

 

[MrOogieBoogie]

My right shoulder clicks all the time. I can press/bench do pullups, chins and dips just fine. Probably nothing serious.

Well, I know it's not normal because I've never had clicking this bad and audible before.

Anyway, day four of rest. You guys were right: no need to aggravate this injury anymore.

I did get my shoulder massaged last night for about half an hour, though. Felt really good. But the "clicking," which sounds like a muscle or vein or something "popped" out of place and is grinding against whatever else is in there, has increased this morning--probably due to how loose and relaxed my shoulder is after the massaging.

The only reason why I was so worried in the first place was because most of the exercises I do are very shoulder-heavy: pull-ups, muscle-ups, levers, planches, handstands, flags, push-ups, etc., so it'd be a complete killer if this was a serious injury. Which I'm 99% certain it isn't. Probably just strained my rotator cuff a bit.

I'll keep you guys updated so that I stay sane.

 

[Luscious LeftFoot]

I'd like to know this as well. I used powder for quite some time, but switched to capsules because the powder is like drinking sand.

Are you using regular creatine or micronized? My understanding is micronize dissolves better in liquid.

Personally I don't even mix, I pop a scoop in my mouth and chug water, goes down on the first glup. No muss no fuss.

 

[MjFrancis]

The only reason why I was so worried in the first place was because most of the exercises I do are very shoulder-heavy

All the more reason for a short layoff or deload. I've said before that resistance is resistance, whether it come from a barbell or your own bodyweight. Accommodating deload weeks in your programming makes just as much sense in bodyweight calisthenics as barbell training, especially with the volumes you endure.

I'll keep you guys updated so that I stay sane.

In your shoes I'd still hit pistols and sprint hills and stadium steps. I wouldn't increase the volume much if at all ("Let's hurt my shoulder and my ankles!) but your legs still work, right?

Every now and again, though, especially in your shoes, a total layoff seems appropriate. The leg work might not be a bad idea if the clicking doesn't go away after a mere seven days of rest. That way you're still keeping up with something and not making a bad situation worse with your shoulder.

 

[FallingEdge]

I been taking beta alanine for the past week and that stuff is no joke. Gonna be a few more weeks until my body is fully saturated but I like it so far.

Still doing my thing at the gym and I been getting comments that I have been getting bigger even though my aim is fat loss. Being more cut gives the appearance that I look bigger so maybe it is that. Been focusing on more of a BB type of routine and it is fun so far. I will get back to strength training in the winter but for now, I just want volume.

 

[MjFrancis]

I've been doing the leangains approach for about a year now.

I do three days of reverse pyramid sets a week.

It'll go M Squats, Bench, Pullups then W Deadlift, Bench, Pullups finally F Clean and Press(I enjoy the feel of these), Bench, then Pullups

I know I shouldn't do the bench three times a week if I want gains but I'm having trouble finding other accessory exercises to lengthen my workouts as they're only taking 30 minutes or less and it doesn't feel right, so I incorporate the bench, which I read long ago is viable if done only three days.

I someone can help me lengthen my workouts catering to the muscles used during squats, deads, and benchs I'd appreciate it so I can just cater to those areas. I also know I need to do pullups for the back, should I incorporate clean and presses into that day or the bench day.

Please help me put together a three day plan, thanks.

The program on the following link has been followed to the letter by the author with satisfying results:

http://rippedbody.jp/reverse-pyramid-training/

A 3-day-split can work particularly well and may look something like this:

Monday
1. Deadlift

Warm-up sets
Top Set 4-6reps
3mins rest
Set 2 (-10-15%) 6-8
2mins rest
Set 3 (-10-15%) 8-10
3mins rest
2. Weighted Chin-Ups*

Warm-up sets
Top Set 6-8reps
3mins rest
Set 2 (-10-15%) 8-10
2mins rest
Set 3 (-10-15%)10-12
3mins rest

Cooldown 5-10mins cardio, stretch.

Wednesday
1. Bench

Warm-up sets
Top Set 6-8reps
3mins rest
Set 2 (-10-15%) 8-10
2mins rest
Set 3 (-10-15%)10-12
3mins rest
2. Push-ups (2 sets, 3 mins rest. Raise feet off floor when too easy. 15-20reps)

Cooldown 5-10mins cardio, stretch.

Friday
1. Squat

Warm-up sets
Top Set 6-8reps
3mins rest
Set 2 (-10-15%) 8-10
2mins rest
Set 3 (-10-15%)10-12
3mins rest

Cooldown 5-10mins cardio, stretch.

Not a suggestion but an idea, but you could do your clean & presses before your bench pressing on Wednesday and drop the push-ups should you care to keep the C&P in your programming.

Almost more important to consider, even after I posted all of this, is that if you can recover from RPT benching three days a week, why aren't you doing a novice program like Starting Strength or 5x5 to take advantage of your capacity to recover?

 

[The Chef]

Personally I don't even mix, I pop a scoop in my mouth and chug water, goes down on the first glup. No muss no fuss.

Like a boss.

So I have some Jacked3D that I got cuz my animal friend said it kicked ass. Whats the story with this stuff? I was planning on getting some creatine soon so is it a bad idea to mix the two?

 

[kevo_huevo]

combination of back pain, not working out, getting sick & losing my appetite, i've lost a few lbs over the past six weeks, but a lot of my mass gains have been lost (esp in my legs).

good news is i've started physical therapy for my back and i should be hitting the gym tomorrow for some bench, squat, and hopefully bb rows. i dont think my lower back is ready yet for pendlays, and dead lifts are still out of the question for now. if i cant handle rows, i'll probably opt for a weighted pullup/db ohp superset. getting motivated to startup my push/pull split and basketball sessions again.

 

[Natural]

Been using a chocolate coconut flavoured whey protein recently and I have to say its by far the best tasting flavour I've had so far. Tastes quite nice with either milk or water. Unlike that 2.5kg bag of banana flavour I had to get through - worst flavoured protein I've ever tasted.

 

[MjFrancis]

Age: 25
Height: 5 ft 6
Weight: 64kg
Goal: I get tired too easily. Need to improve stamina
Current Training Schedule: None
Current Training Equipment Available: None
Comments: Beside squats, what are the best techniques to improving cardio at home?

To improve cardiovascular stamina, bodyweight squats for reps aren't bad, jumping rope is good too, but I would also suggest heeding the jogging advice put forth in this following chart:

I used a similar progression when I first started jogging as a fat sack of crap who couldn't run half a block without getting winded. Since this isn't far off from what I did, I feel comfortable suggesting this. You aren't overweight so that won't be a burden towards your progress. After this time incorporating sprints (be it flat, hill or on stadium steps) and resistance training of some sort might be up your alley.

 

[MrOogieBoogie]

All the more reason for a short layoff or deload. I've said before that resistance is resistance, whether it come from a barbell or your own bodyweight. Accommodating deload weeks in your programming makes just as much sense in bodyweight calisthenics as barbell training, especially with the volumes you endure.

In your shoes I'd still hit pistols and sprint hills and stadium steps. I wouldn't increase the volume much if at all ("Let's hurt my shoulder and my ankles!) but your legs still work, right?

Every now and again, though, especially in your shoes, a total layoff seems appropriate. The leg work might not be a bad idea if the clicking doesn't go away after a mere seven days of rest. That way you're still keeping up with something and not making a bad situation worse with your shoulder.

Already one step ahead of you, man! Planning to run later today. Did a nice 15-minute ab workout early this morning, too.

 

[J-Rod]

I'm extremely skinny and have never been able gain weight. I don't have room in my house for any kind of equipment. I don't have the confidence to go to a gym with my frail tiny body. I work in IT and sit on my ass 9 straight hours a day 5 days a week in front of a monitor. Is there any hope for an ectomorph with some dumbells to gain substantial body mass? Or must I suck it up and go to a well equiped gym? Money is no object if it can help me.

 

[reilo]

I'm extremely skinny and have never been able gain weight. I don't have room in my house for any kind of equipment. I don't have the confidence to go to a gym with my frail tiny body. I work in IT and sit on my ass 9 straight hours a day 5 days a week in front of a monitor. Is there any hope for an ectomorph with some dumbells to gain substantial body mass? Or must I suck it up and go to a well equiped gym? Money is no object if it can help me.

Suck it up.

 

[Petrie]

I'm extremely skinny and have never been able gain weight. I don't have room in my house for any kind of equipment. I don't have the confidence to go to a gym with my frail tiny body. I work in IT and sit on my ass 9 straight hours a day 5 days a week in front of a monitor. Is there any hope for an ectomorph with some dumbells to gain substantial body mass? Or must I suck it up and go to a well equiped gym? Money is no object if it can help me.

No. Get over your issues, suck it up, and find a gym. Then eat, eat, eat, then eat some more. Problem solved.

Serioisly. People aren't paying attention to you in the gym. At all.

 

[Anton Sugar]

I'm extremely skinny and have never been able gain weight. I don't have room in my house for any kind of equipment. I don't have the confidence to go to a gym with my frail tiny body. I work in IT and sit on my ass 9 straight hours a day 5 days a week in front of a monitor. Is there any hope for an ectomorph with some dumbells to gain substantial body mass? Or must I suck it up and go to a well equiped gym? Money is no object if it can help me.

Suck it up, dude. I've had an IT job for the past eight years and was a "hard gainer". Once I graduated college/went full-time and was able to afford a gallon of milk a day, my bodyweight went from 150 to 200+ within a year.

Don't worry about looking like a newb at the gym. That's how everyone starts!

 

[J-Rod]

Alright, I guess that's that. Is it worth getting a personal trainer? If it is advantageous, I have no problems spending the dough. Also, I've always lacked an appetite. Is that something common and do y'all think that is something that will work itself out when I start working out?

 

[fredrancour]

I'm extremely skinny and have never been able gain weight. I don't have room in my house for any kind of equipment. I don't have the confidence to go to a gym with my frail tiny body. I work in IT and sit on my ass 9 straight hours a day 5 days a week in front of a monitor. Is there any hope for an ectomorph with some dumbells to gain substantial body mass? Or must I suck it up and go to a well equiped gym? Money is no object if it can help me.

First, count the calories you eat in a typical day. You'll find you probably aren't actually as much of a hard gainer as you think, and you just don't eat a lot. Most people I know who never gain weight are like this. Eat more to get bigger.

second. yes gyms are the best way to build muscle:
-barbell lifts are awesome for progression because you can generally make smaller jumps than with dumbbells and thus progress more consistently.
-getting stronger is a part of getting bigger. If you only have certain weights of dumbbells, your progress could be capped very early.
-No one is going to care how you're doing. Don't be self-conscious.


EDIT: Not much of an appetite? odds are, that will fix itself if you lift hard enough or do some cardio. I went running for the first time in ages earlier this week and was ravenous afterwards. If eating enough becomes a problem, add a few cups of milk on top of your diet.


Also, a note regarding what you should do once you're there: One incredibly skinny friend of mine who never eats enough is by far the most displeased about how his thin legs look out of everything. If thin legs are something you're trying to fix, then a routine like starting strength is definitely the thing to do.

 

[Bit-Bit]

I'm extremely skinny and have never been able gain weight. I don't have room in my house for any kind of equipment. I don't have the confidence to go to a gym with my frail tiny body. I work in IT and sit on my ass 9 straight hours a day 5 days a week in front of a monitor. Is there any hope for an ectomorph with some dumbells to gain substantial body mass? Or must I suck it up and go to a well equiped gym? Money is no object if it can help me.

I'm also an IT guy. Believe it or not, it's actual the perfect job for gaining weight. I can sit in front of the computer all day and eat whenever I want.

Now all you got to do is join a gym and as soon as you get off work, head straight there. Assuming you get off at the regular hours. I used to think I couldn't gain weight either, but three months of eating and working out, I went from 120lbs to 150lbs.

Good luck!

 

[reilo]

Alright, I guess that's that. Is it worth getting a personal trainer? If it is advantageous, I have no problems spending the dough. Also, I've always lacked an appetite. Is that something common and do y'all think that is something that will work itself out when I start working out?

Your appetite will increase once your body gets used to eating more. It'll be a struggle early on, but the norm later.

For example, I have hit the point right now where "eating big" is just good enough to maintain my weight. A year ago eating this amount of food was enough to gain 25-30lbs.

 

[abuC]

I found a gym that focuses on Olympic lifts, Im thinking about joining, it's really expensive though.

 

[cryptic]

The program on the following link has been followed to the letter by the author with satisfying results:

http://rippedbody.jp/reverse-pyramid-training/

Not a suggestion but an idea, but you could do your clean & presses before your bench pressing on Wednesday and drop the push-ups should you care to keep the C&P in your programming.

Almost more important to consider, even after I posted all of this, is that if you can recover from RPT benching three days a week, why aren't you doing a novice program like Starting Strength or 5x5 to take advantage of your capacity to recover?

I'll follow that program outlined on that site, thanks. I'm not sure what staring strength entails, but I have some idea that it involves bulking, and I don't really want to do that. If you can enlighten me to it's benefits, I'd appreciate it, but keep in mind I'm going for gradual strength increases while maintaining a fairly lean physique.
Thanks again.

 

[demon]

Question about squats (low-bar) and grip. As some of you may know I've complained about my wrists/hands when doing squats. Some days it's okay, other days I just can't do it. I don't know if it's a flexibility issue or what.

Yesterday I did my highest weight yet on squats (180, 5x5) and for the most part was fine aside from a bit of discomfort in my wrists that lasted for a couple minutes after I was done. It seems what works best for me is having a kind of wide grip, and resting my hands on the bar in such a way that the hands themselves are at an angle (bar is at bottom of index finger through middle of pinkie finger), and I'm not really gripping the bar so much as I'm just using my hands to stabilize the bar. Is there any problem with doing it this way?

I'll follow that program outlined on that site, thanks. I'm not sure what staring strength entails, but I have some idea that it involves bulking, and I don't really want to do that. If you can enlighten me to it's benefits, I'd appreciate it, but keep in mind I'm going for gradual strength increases while maintaining a fairly lean physique.
Thanks again.

Programs like Starting Strength and Stronglifts are about strength gains more than anything. I don't think significant gains in strength can be made without putting on muscle....