Yeah I have this problem too. I'm never sore after my squat workouts. Do it 3 times a week. I actually wish I'd feel soreness so I'd mentally think it is working.
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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Yeah I have this problem too. I'm never sore after my squat workouts. Do it 3 times a week. I actually wish I'd feel soreness so I'd mentally think it is working.
fredrancour
Member
the lack of soreness by itself doesn't mean anything. Don't stress out. wait for the proper form check.
HarryHengst
Member
Probably, yes. You are most likely either not going deep enough for the glutes to active, which would be a flexibility issue, or doing all the lifting with the quads. A video of your form would help though.
I had the same problem when i started out, and it still takes me a conscious effort to use my glutes. Its way to easy to use your quads for the entire lift. :lol
DrBaalzamon
Member
Oh they're fairly close to my torso, similarly when I do dips they dont go very far out. Just straight back as possible. Its very strange, I think I may just hold up for a few days and see if it clears up and re-analyze my form!
justjustin
Member
Thanks for the tips. I'll incorporate more protein and less carbs into my diet, and check out the starting strength book/program. Until I join a gym, I'll stick with my makeshift routine and try to get one of those multipurpose bars to add chin-ups and dips into the mix.
Post workout I drink a pure whey shake, and then ON's Casein before bed.
If I switch to trutein for my post workout shake, is it overkill to still have the casein at night?
I generally workout around lunch hour so like taking the casein before bed to fuel those muscles while sleeping.
It's fine if you feel you need it. It is something like half whey and half Casein. On workout days I usually take post workout and right before bed. On non workout days i just take right before bed unless I needed extra protein and didn't have time for an actual food source.
I don't really believe you NEED to eat protein before bed but since I do intemitent fasting and only eat between 4pm and midnight, I just have the shake as my last thing at midnight.
If you are one that doesn't mind the price and wants something that tastes amazing you should try it. It is so good and by that I mean really good not ON good.
The profile is really great too. Low carb, low fat, pre-biotics, omega 3s, and 25g of whey, casein, and some egg white.
Edit: I think I actually misunderstood you. You could either use the Trutein at night (40% Casein) or stick with the ON Casein if you want. I don't really believe that the type of Protein really matters. Same for having protein every 3 hours.
Oops, wrong thread. Guess I'll add to the protein discussion!
I just got Chocolate Cake Batter Casein from ON. Tastes pretty good. I try and switch it up everytime I order a new tub. I usually drink a casein shake in the morning on the way to work (after breakfast), whey immediately after working out, and casien before going to sleep.
I just got Chocolate Cake Batter Casein from ON. Tastes pretty good. I try and switch it up everytime I order a new tub. I usually drink a casein shake in the morning on the way to work (after breakfast), whey immediately after working out, and casien before going to sleep.
I'm pretty certain that this is what I do.
Not sure how to fix it.
Yeah, it's very common for people to forget to use their glutes, especially since we think of squats as a leg exercise and not a hip/glutes/total body developer.
When you go below parrellel, feel for that stretch in your back of your legs/bottom of your ass. When you do, drive up with your glutes/hips and at the top flex them forward.
It's very important to make sure that your legs are far enough apart and pointed out to really use your hips and feel it right. check out this video:
http://www.youtube.com/watch?v=-OoVQPmfZ4o&feature=relmfu
That's the new flavor, right? I can't seem to find it on Amazon.
Also, I don't know you guys drink Casein. I like to make my casein into a pudding by taking 2 scoops of casein and mixing it with 2.5 to 3 scoops of water. It makes a fun treat and tastes well with milk too.
No idea, I usually buy my stuff off bodybuilding.com. It tastes good but the smell when you open the tub is pretty intense.
PartlyCloudlike
Member
Appreciate the advice everyone. I will get that form check done. That video was very helpful too. I think I'm going to take the advice of one of the comments! lol
"I pretend I'm a stripper. Stick my butt out and lower it to get my monies, and bring it back up to not get raped."
That's where I always get all of my stuff. Fast shipping and endless 10% off discount codes can be found on the forum.
The only ON protein I ever tried was cookies and cream and it was pretty gross. It was ok with milk but since I don't eat carbs, I usually have it with water or heavy cream. I'll stick to Trutein for now. On my 5th tub and still haven't gotten tired of it.
light workout today. i love these days (every wednesday). maybe cuz i'm lazy or something, idk. but i love them.
squat (light) - 235. ass to grass. easy.
ohp (light) - 95. uhhhh i did these really slow, and it was still super easy. maybe i should do 90% instead of 80%. oh well.
bench (normal) - 180. fuck yeah. hard. fuck. yeah.
squat (light) - 235. ass to grass. easy.
ohp (light) - 95. uhhhh i did these really slow, and it was still super easy. maybe i should do 90% instead of 80%. oh well.
bench (normal) - 180. fuck yeah. hard. fuck. yeah.
PwnCakes193
Member
So I'm ready to fully commit to a diet and workout routine. I've gained over 60 pounds since I was in High School 2 years ago, and it's time to lose the weight.
Age: 19
Height: 6'0"
Weight: 215
Goal: 160
Current Training Schedule: Nothing
Current Training Equipment Available: Outside, might be able to get to a gym. Back at home I have an eliptical, stationary bike, bench and tricep lifts, and a boxing bag.
I am planning to put a routine into action around the middle of May, maybe start eating healthier now, which I am willing to do. I prefer doing activities outside because I can take my dog for runs with me, and he loves the exercise. I would like to find a workout and diet regimen that will allow me to lose weight at a reasonable pace. Any help for a newcomer who wants to change?!
Age: 19
Height: 6'0"
Weight: 215
Goal: 160
Current Training Schedule: Nothing
Current Training Equipment Available: Outside, might be able to get to a gym. Back at home I have an eliptical, stationary bike, bench and tricep lifts, and a boxing bag.
I am planning to put a routine into action around the middle of May, maybe start eating healthier now, which I am willing to do. I prefer doing activities outside because I can take my dog for runs with me, and he loves the exercise. I would like to find a workout and diet regimen that will allow me to lose weight at a reasonable pace. Any help for a newcomer who wants to change?!
I went to the doctor's today, and after asking me questions and looking me over and feeling my abs and stuff, he said that it's likely abdominal strain.
He told me to undress, and then to bend down (as if I were about to poop) and he said that there were no signs of a hernia. My only concern was that he didn't do a cough test; said there was no need and I didn't reply. He told me to come back in a couple weeks to check up on me.
So I'm a little easier now, but I'm still worried that he didn't do the cough test.
He told me to undress, and then to bend down (as if I were about to poop) and he said that there were no signs of a hernia. My only concern was that he didn't do a cough test; said there was no need and I didn't reply. He told me to come back in a couple weeks to check up on me.
So I'm a little easier now, but I'm still worried that he didn't do the cough test.
I don't understand how that's not overtraining.
He's a saiyan. As long as he doesn't die, he gets stronger.
If your goal is to lose weight, the first thing you must change is diet since diet is far more important in losing weight than exercise
The first step you must take is stop drinking your calories. Only drink Water, Tea, or Coffee. After that, eliminate or drastically reduce all sugar, high fructose corn syrup, and hydrogenated oils from your diet.
If you are serious about weight loss, you can go another step and stop eating grains. Yes, grains are bad, and carbs are bad (if you want to lose weight). By far the quickest way to lose weight is to purposely go into ketosis. That is where you limit your carb intake to about 30-50 grams a day. Now, those grams dont mean bread, they mean veggies and what not. When you lose all the weight you want, you can bump up your carb intake to about 150 grams a day np.
If you dont want to do ketosis, thats fine, youll still lose weight, just make sure you are eating mostly meat and veggies. Fruit and Dariy is fine in moderation. A grain wont kill you, but its not good for you. And sugar is just bad.
The beauty of this diet is that you dont calorie count. You eat until you are full and you will lose weight. basically, you want to eat a lot of meat and veggies.
As for exercise, weight training is much better than cardio if you want to lose weight. For cardio, just do a somewhat fast walk and occasionally do an all out sprint (should work well when you are walking the dog)
It will be, eventually.
Dr. Feel Good
Banned
Alright I could use some help.
I've been pretty good at working out and maintaining a decent diet, the past couple months but would like to see better results. At 6'2 I dropped from about 197 and bottomed out to 178 but mostly fluctuate around 183-185. I did this mostly with diet and cardio, despite knowing lifting would help with fat loss and muscle gain. Recently I've tried adding some more weights into the mix based off knowledge from the OP. So I tried the M/W/F thing, but it's not working.
Basically I guarantee I can get into the gym Monday through Thursday and more often than not Friday as well. It's Saturday and Sunday that I struggle (which I'm sure isn't unheard of). Whether it's being lazy, or out of town, it's tough for me. So my issue is I'd like to be able to hold a solid routine through 4 maybe 5 day in a row routine. Problem is I'm too inexperienced in knowing when I need to let my muscles rest and to work out other muscles the following day.
I'd also love a suggested routine. If I do a four/five day in a row routine could I focus each day on a specific area of the body? Or something else? I've read the OP on the suggested beginner workouts, but would love some specifics on "arm work" or "ab work". Also due to the small size of my gym I really think deadlifts are out of the question -- is that a huge problem? I know people swear by them but I just don't think they are a possibility.
Any help would be greatly appreciated.
I've been pretty good at working out and maintaining a decent diet, the past couple months but would like to see better results. At 6'2 I dropped from about 197 and bottomed out to 178 but mostly fluctuate around 183-185. I did this mostly with diet and cardio, despite knowing lifting would help with fat loss and muscle gain. Recently I've tried adding some more weights into the mix based off knowledge from the OP. So I tried the M/W/F thing, but it's not working.
Basically I guarantee I can get into the gym Monday through Thursday and more often than not Friday as well. It's Saturday and Sunday that I struggle (which I'm sure isn't unheard of). Whether it's being lazy, or out of town, it's tough for me. So my issue is I'd like to be able to hold a solid routine through 4 maybe 5 day in a row routine. Problem is I'm too inexperienced in knowing when I need to let my muscles rest and to work out other muscles the following day.
I'd also love a suggested routine. If I do a four/five day in a row routine could I focus each day on a specific area of the body? Or something else? I've read the OP on the suggested beginner workouts, but would love some specifics on "arm work" or "ab work". Also due to the small size of my gym I really think deadlifts are out of the question -- is that a huge problem? I know people swear by them but I just don't think they are a possibility.
Any help would be greatly appreciated.
Starting Strength
Eat a lot. At 6' 2", I am of the opinion you should weigh 190-200.
I think the SS routine is in the OP.
You can skip the "ab work" probably. Most in here will say that by doing the various lifts like squats and deadlifts, you will sufficiently work out your core. Arm work is just some isolations like bicep curls. The beginner routine in the OP is very good, as well as www.stronglifts.com.
Why are deadlifts not an option? Do you have a squat rack? Do the deadlifts in there.
4 or 5 days in a row isn't going to make lifting faster or more effective. Do starting strength 3 days a week. Eat a lot. Lift heavy with good form.
My arms are bigger than I thought, must be a perception thing due to how long they are, unfortunately my left arm is slightly bigger than my right. I'm right handed, and have always noticed that my left would struggle less with weights, which didn't make sense. Anyway to go about balancing them? Should I do extra reps with the right one, say 2-4 more per set? My left arm is close to being 19", while my right arm is just under half an inch smaller.
Domino Theory
Crystal Dynamics
Tried Overhead Press today for the first time and that shit kicked my ass.
Thank you, Rippletoe!
Thank you, Rippletoe!
Masturbate with your right hand instead of your left
do you lift with dumbbells?
Dr. Feel Good
Banned
Not trying to make it faster. The problem is when I do three days a week, I go in Monday, and Wednesday and then if I don't go in Friday it throws off the routine.
LOL, I knew that would be a response.
Yes, I just started doing curls with a barbell as well, should I dump it, since it seems like the left might be doing more than the lazy right.
Hey guys. So ever since January I have been working on slowly changing my lifestyle habits when it comes to the foods I eat. I have tried and failed in the past when trying to change my habits too quickly and suddenly, so I decided that what would be best is to ease myself into better habits over time.
At this point, I'm pretty confident in how I've begun to alter my food choices and lifestyle habits. In general, I'm snacking a lot less than I used to. I've just about completely cut out soda from my diet entirely, and I drink a lot of water throughout the day (as well as with all of my meals, with a glass of skim milk usually either with breakfast or lunch. I used to drink waaaaay too much milk to where it probably wasn't that healthy, even though it was skim). I make much smarter decisions nowadays in terms of exactly what it is I eat as well. I'm not all the way there yet, but like I said I'm beginning to feel confident in the alterations I've been making since January.
More recently, as in the last month, I've taken up walking through my neighborhood at least once a day for at least 1 hour. I'm not slowly walking, but rather a pretty consistent pace of probably around 3-3.5 m/h on inconsistent terrain (several rather large inclined streets, several declining streets, and areas of consistent flatness as well).
I don't really enjoy running, but I do enjoy walking and cycling. So when I get to my new apartment during the summer (which has a 24/7 gym) I'll probably start cycling for a couple of hours a night while I read a book or something (maybe browse Gaf on my phone lol) at the gym. I also intend to start doing some light resistance training as well on a few of their machines.
Once I'm at the apartment (currently living with parents after just graduating college) I'll also be a lot freer in terms of what foods I allow for myself in the pantry, giving me complete choice over what I eat. I feel like that will be a good thing, and I can continue to refine my diet further.
In any case, I suppose my question is this: Given these alterations to my diet, now that I'm becoming more physically active throughout each day will I start to see some real solid results in terms of a decreasing body weight? I'm 23 years old at around 210 lbs now (I have actually been losing small amounts of weight each month just from diet changes, in January I think I was around 217 lbs). So I know, 7 lbs probably isn't a whole lot of weight to have lost in a span of around 3.5 months, but again that was essentially from diet changes alone. I didn't really start becoming more physically active in an effort to lose weight until this month.
I guess that probably seems like a dumb question, but honestly the last time I lost any significant amount of weight was when I was a younger teenager and went through my growth spurt while subconsciously cutting down on snacking because I spent all of my free time playing Halo 2 online...haha.
I do want to become more healthy, and I want these lifestyle alterations to stick (which is why I've been going about it so gradually), so I hope that I'm on the right track. I'm feeling pretty good about it.
At this point, I'm pretty confident in how I've begun to alter my food choices and lifestyle habits. In general, I'm snacking a lot less than I used to. I've just about completely cut out soda from my diet entirely, and I drink a lot of water throughout the day (as well as with all of my meals, with a glass of skim milk usually either with breakfast or lunch. I used to drink waaaaay too much milk to where it probably wasn't that healthy, even though it was skim). I make much smarter decisions nowadays in terms of exactly what it is I eat as well. I'm not all the way there yet, but like I said I'm beginning to feel confident in the alterations I've been making since January.
More recently, as in the last month, I've taken up walking through my neighborhood at least once a day for at least 1 hour. I'm not slowly walking, but rather a pretty consistent pace of probably around 3-3.5 m/h on inconsistent terrain (several rather large inclined streets, several declining streets, and areas of consistent flatness as well).
I don't really enjoy running, but I do enjoy walking and cycling. So when I get to my new apartment during the summer (which has a 24/7 gym) I'll probably start cycling for a couple of hours a night while I read a book or something (maybe browse Gaf on my phone lol) at the gym. I also intend to start doing some light resistance training as well on a few of their machines.
Once I'm at the apartment (currently living with parents after just graduating college) I'll also be a lot freer in terms of what foods I allow for myself in the pantry, giving me complete choice over what I eat. I feel like that will be a good thing, and I can continue to refine my diet further.
In any case, I suppose my question is this: Given these alterations to my diet, now that I'm becoming more physically active throughout each day will I start to see some real solid results in terms of a decreasing body weight? I'm 23 years old at around 210 lbs now (I have actually been losing small amounts of weight each month just from diet changes, in January I think I was around 217 lbs). So I know, 7 lbs probably isn't a whole lot of weight to have lost in a span of around 3.5 months, but again that was essentially from diet changes alone. I didn't really start becoming more physically active in an effort to lose weight until this month.
I guess that probably seems like a dumb question, but honestly the last time I lost any significant amount of weight was when I was a younger teenager and went through my growth spurt while subconsciously cutting down on snacking because I spent all of my free time playing Halo 2 online...haha.
I do want to become more healthy, and I want these lifestyle alterations to stick (which is why I've been going about it so gradually), so I hope that I'm on the right track. I'm feeling pretty good about it.
I have a question, brosephs. I've been drinking a gallon of milk a day to help me with my weight gain and strength increases for the past 2 months, and I think I may be gaining too much weight. I started at around 180 and i'm now around 205. I actually like drinking a gallon a day, since I don't have to worry about making so many meals, but the fact I've gained so much fat is kind of bothersome. I don't fit into my old pants and shirts anymore and had to go out and buy larger ones :/ Should I drop the gallon a day?
Hey, that could seriously be a factor lol. But seriously, I'd just throw in some dumbbell isolations then. Or you could try using more strength using your right arm when using barbells.
Hey, your weight loss depends mostly on two things: how much food your body tends to need and how many calories you're eating. Eating healthier food will make you feel better and can improve body composition somewhat as well as keep you full longer or faster if that's a goal but at the end of the day it's pretty much calories.
Exercise mostly alters the kind of weight you gain or lose. Gain more muscle, lose more fat. (The caloric deficit can add up over time, but it tends to be somewhat small and studies show people will be lazier during the rest of the day if they work out, offsetting the burn to some degree.)
As for the rate of fat loss, it depends on the deficit. A good rule of thumb is 1 pound fat = 3500 calories. If you're short 500 calories a day, that's a pound a week on average. Usually you lose more in the first week or so due to water weight (especially on low carb diets which dry you out), but the smaller losses in future weeks are genuine sustainable progress.
I'd also focus on the mirror first scale second. At the end of the day it's what you look like (and feel like), not your weight, right?
I dunno, could just be a genetic thing. Even though it feels easier to lift with your non-dominant side, maybe it's working harder to move the weight thus leading to a little more muscle growth? I have the same thing going on with my right arm (left-handed).
Either way I really don't think someone's going to notice a half inch difference on your arms. 18.5" or 19" arms, people are just gonna think "wow that dude's got big arms".
Go Friday.
Yes absolutely. I lost nearly 40lbs before I started lifting just by slightly tweaking my diet and walking every night.
Really man? Brosephs?
Well, if you're gaining too much weight then eat less food (or drink less milk, even better). As you gain muscle you'll often have to buy new clothes, but you gained 25 pounds in two months. That's probably way too much.
Try switching to a half gallon of 2%.
I'm curious, how did your gains improve with such a rapid weight increase in a short amount of time?
I can assure you that most of what you're gaining is fat. You need to cut out the gallon of milk or reduce your calories elsewhere by several hundred calories. You don't need a large caloric surplus to gain muscle, especially if you're consuming a lot protein.
Gaining lots of fat quickly is bad and can possibly cause irreversible metabolic damage. You could also develop sleep apnea, which fucks you up in all kinds of ways.
Thanks for the reply!
I've actually been eating less than 2,000 calories a day for the past month or so. I used to eat more than that I'm sure, because now I'm making an effort to eat less and before I started this I never really paid much attention to how many calories I would consume.
I'm not exactly sure how many calories my body needs to burn per day, not sure how to calculate that, but I have heard that the 2,000 calories a day thing isn't actually all that accurate and it depends entirely on you individually. Like I said, I'm a 23 year old dude, 210 lbs and 6'1" tall. I figure if what I heard about that is true, my body might burn more than 2,000 a day from daily functions (but I'm not really all that educated in this matter, so maybe that can be enlightened upon?).
So cutting calories in terms of food choices, as well as factoring in the calories burned from daily exercises means I should be in good shape (don't mind the pun) as long as I keep this up.
And yep, honestly I don't have a specific weight goal. I'm just doing this to become healthier in life, and so that I can be absolutely comfortable with the way I look. Whatever that weight is when I get there, so be it.
Great to hear! That's some awesome motivation, to hear that I'm doing that and you've seen great results from it.
I disagree. A calorie isnt a calorie. What types of calories you put into your body has a HUGE impact.
I am 6'3 and 1 month ago i weighed 200 pounds with a fair amount of pudge. Right now, I weigh 180 with a great deal of that pudge gone (probably 10 more pounds to go). All of that was done just by eating right. I havent done anything else different. In fact, I dont even exercise. Now, to get to that 170, i might have to start limiting my food intake a bit, lift weights, etc, but you seriously do not need to count calories or anything like that if your goal is to lose 40-50 pounds
I lost 20 pounds of fat (maybe some muscle too, who knows), by eating more meat and veggies, cutting out sugar completely, and drastically limiting my intake of grain. I still ate the same amount, I still snack when I am bored/hungry. The thing is, when I snack i eat fruit, cheese, or carrots, not crap. It makes a HUGE difference.
Cutting sugar, HFCS, Hydrogenated oils and grain is by far the best way to lose weight. You dont have to do any of that counting calories bullshit to make it work either. Eat till your full, and if your full and still eat, well, youll still probably lose weight if that food is god for you
http://www.marksdailyapple.com/#axzz1t6e15e79
Check out this website. Very good source of information, and has links to other similar sites
Well, I haven't lifted in quite some time, so I don't know how much of my gains were due to muscle memory or newbie gains, but I have gained a decent amount of muscle.
Thanks for letting me know about this. I'm definitely going to revise my diet.
Of course it made a huge difference. You cut out all the shitty calorie dense food from your diet. Just because you didn't count, doesn't mean you weren't reducing calories
Are you lifting at all? I got down to 195lbs at 6'3 and I looked ridiculously thin and ill - I can't even imagine what I'd look like at 170. I'm 220lbs now and I look way better than I ever did at lower weights. You're really doing yourself a disservice if you're not hitting the gym a few times a week to do some big compound lifts.
Brolic Gaoler
formerly Alienshogun
Yep, that's exactly the policy I take. Wendler is a great man with great ideas.
Also, has anyone read his piece "The walk on?"
It's great and way more than just about football. http://www.t-nation.com/free_online_article/most_recent/the_walk_on
It would be if I did it every day/week. And I'm not. I did 200 this time just to do it. It's like when I did that 315x20 widowmaker. I don't plan to do that shit again for a LONG time. The 200 pull/chin up thing is the same deal.
Overtraining is one of those buzzwords people throw around way too much. You can't be overtrained from a day, a week or even a month. Your body takes time to become "overtrained."
If only it were that easy.
Bout the only thing I do is push ups, air squats, and planks at home for about 15 minutes for like 4 days a week (been doing that for a while). And I definitely dont think I look sickly thin. I definitely am thin though, but that is just the body type I have.
As for the weight loss, I definitely lost a lot of fat, so losing that, even if i got thinner, was definitely a good thing. Could I put on some more muscle? Probably, but i have a feeling that i am a hard gainer due to my body type, so id probably max out at around 185-190
Oh, and by far my biggest change in diet was drastically cutting down grain intake. I really didnt eat that many sugary foods to begin with, and havent drank anything besides water or tea in a long long time. So yea, getting rid of grain, HUGE difference. Eating more meat and veggies is just so much more filling since you are using fat as the energy source and not glucose.
I have the same problem, except with Military Press and Bench Press. I'm training with a strength coach so I know I have proper SS form, and it's hard as fuck but I just don't feel like any muscles are particularly in use or sore afterward.
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