Brolic Gaoler
formerly Alienshogun
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
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Brolic Gaoler
formerly Alienshogun
The cheapest most palatable one.
I have heard a 2:1 carbohydrate to protein ratio. No fat.
why not go to the gym now? I don't have time to go to the gym, that's why I wake my ass up at 5am to go lift.
I remember you posted pics a few years back. By looking at them I could have sworn that you benched around 250+ jaja
Depending on your exercise intensity and length of exertion, you need .7g to 3g of carbohydrates per kg of body weight every two hours after physical activity for 24 hours in order to completely replenish your muscle glycogen stores. So, on that note, healthy carbs through the day that are part of your diet.
As for protein, you just need enough that fits your current diet structure.
So, to answer your question, scoop some protein powder into whole milk. Shake. Drink. Doesn't matter what brand. Or, eat a meal complete with plenty of water.
EDIT: As a side note, while consuming a bulk amount of protein after your workout is generally a good thing, it's more important that you eat plenty of food throughout the day So, don't worry about to much, so long as you're eating.
entremet
Member
Front squats are tough, man. Didn't know it would be much harder than back squats.
mr stroke
Member
Spiritreaver
Member
Man, I had the most conflicted gym experience today. I had a great workout, even on the cut I went up on my OHP and I noticed how sickeningly vascular I'm getting.
On the other hand there were some guys in there that just kinda made me question my path of bodybuilding. I've been in a rut lately mentally. Everything has been going well. My short bulk definitely caused me to add about 5 lbs of mass or so, strength went up, my cut is going super smoothly. I've really hit no real issues, but I just don't feel like I'm as knowledgeable as I should be for someone looking to get into bodybuilding on a serious note.
I really think I need to just go back to the basics, read a shitton, and just sit and learn. Make contacts that are in the sport and stuff. Just lurking this thread has kinda made me realize I don't know anywhere near as much as I thought I did.
On the other hand there were some guys in there that just kinda made me question my path of bodybuilding. I've been in a rut lately mentally. Everything has been going well. My short bulk definitely caused me to add about 5 lbs of mass or so, strength went up, my cut is going super smoothly. I've really hit no real issues, but I just don't feel like I'm as knowledgeable as I should be for someone looking to get into bodybuilding on a serious note.
I really think I need to just go back to the basics, read a shitton, and just sit and learn. Make contacts that are in the sport and stuff. Just lurking this thread has kinda made me realize I don't know anywhere near as much as I thought I did.
CliqWriter
Member
So today I had to start using my apartment building gym instead of my normal university gym. The problem comes to hand when I realized that the gym at my apt. does not have a barbell or squat bar. The closet thing it has is a smith machine, not even an ez curl bar ( but I have my own since its not a problem). So today I just used the SM for everything I would just use a BB for, but I went up in weight in everything. They do have dumbbells and I'm stuck deciding which one is better for me/ gaining. ( SM/DB )? What would you do? Dumbbells only go up to 80 as well 
Brolic Gaoler
formerly Alienshogun
So today I had to start using my apartment building gym instead of my normal university gym. The problem comes to hand when I realized that the gym at my apt. does not have a barbell or squat bar. The closet thing it has is a smith machine, not even an ez curl bar ( but I have my own since its not a problem). So today I just used the SM for everything I would just use a BB for, but I went up in weight in everything. They do have dumbbells and I'm stuck deciding which one is better for me/ gaining. ( SM/DB )? What would you do? Dumbbells only go up to 80 as well
Find a gym.
CliqWriter
Member
Should have added that I'll be back in my normal gym in 2 weeks. So this temporary fix is only for that allotted amount of time.
Find a gym that gives a 2 week trial.
D
Deleted member 12837
Unconfirmed Member
Some of you might remember me complaining of hip flexor irritation/inflammation in February. I stopped all lower body exercises, and only re-introduced deadlifts 2 weeks ago. Those have been going great; no pain of discomfort.
I tried to re-introduce squats today. Started my work weight really low (135 lbs) but still felt some weirdness in my groin and hip flexor. Tonight, it's irritated again. This is getting really frustrating, because I clearly gave it the rest it needed (3 months!). Early on I iced and took Advil. The only thing I probably didn't do a great job of was stretching it, but it never felt tight so it didn't seem like I needed to do that. Even now it still doesn't feel tight, I can't tell if the stretches are effective.
I'm going to try to see a doctor when I'm at home next (my Dad is a retired doc, has several friends I could talk to without needing to set up and pay for an appointment).
On a more positive note, I hit 200x3x5 on my bench press for a PR today, so I'm pretty pumped about that. I really want to hit 2 plates by the end of the summer, but that might be tough on a cut. I also started weighted dips after stalling around 18-12-9 when unweighted to failure. It definitely made them a lot more fun, I'm looking forward to progressive loading!
I tried to re-introduce squats today. Started my work weight really low (135 lbs) but still felt some weirdness in my groin and hip flexor. Tonight, it's irritated again. This is getting really frustrating, because I clearly gave it the rest it needed (3 months!). Early on I iced and took Advil. The only thing I probably didn't do a great job of was stretching it, but it never felt tight so it didn't seem like I needed to do that. Even now it still doesn't feel tight, I can't tell if the stretches are effective.
I'm going to try to see a doctor when I'm at home next (my Dad is a retired doc, has several friends I could talk to without needing to set up and pay for an appointment).
On a more positive note, I hit 200x3x5 on my bench press for a PR today, so I'm pretty pumped about that. I really want to hit 2 plates by the end of the summer, but that might be tough on a cut. I also started weighted dips after stalling around 18-12-9 when unweighted to failure. It definitely made them a lot more fun, I'm looking forward to progressive loading!
BruceLeeRoy
Banned
Then you can clearly understand the pain I am going through! I can only tell people so many times that my wrist hurts and I have to take it easy before they realize something is up...4 years of to many times.
When you're talking about 185 is that your max or for reps? What does your workout schedule look like (how many sets, how many reps in each set, what exercises)? What is your diet like? How often do you workout and do you tend to miss workouts a lot or take extended breaks? Or do you even really have a set schedule/workout plan?
I know that feel about being frustrated with lower body issues.
My left patella is shaped wrong. After years of, well, living, the cartilage between the patella and the knee has deteriorated. The amount of pain from any movement in that area is pretty intense at times. It comes and goes, but i ended up having a stabbing pain in my knee from warming up with the bar on my back today.
The lowest I felt about my training was when the Dr. said "we can cut into it, but we can really permanently fix it. And it could make it worse. You're best bet is to wait until you're older and see if knee tech has changed by then. Hopefully you won't need a fake joint in your 60s." Feels bad.
I kept having hip flexor strains too, even at light weights, and it took forever to heal up. I moved to front squats to address it, personally. Maybe give that a shot.
BruceLeeRoy
Banned
Its for reps. Even then I can only squeeze about 5 out. My "only one rep with tears streaming down my face" max is 225. Its the same as its been since I was in High School which sadly enough was 8 years ago.
I have a really good routine and have for 10+ years. I go 3 times a week:
Monday: Chest/Back Tuesday: Legs/Abs Wednesday: Run 6miles Thursday: Shoulders/Arms Friday: Run 4miles/abs.
Outside of bench I am pretty strong everywhere else. The problem with chest is if I don't keep my reps around 6-8 my chest actually starts to shrink on me. I get the most results from staying in that 6-8 range and employing supersets and staggered set(ect.) to really get me to grow. I spent 2 months focused primarily on just strength training and I actually lost a noticeable amount of size which really didn't make any sense to me.
My diet also might be part of the problem. I have cut back on my overall calories a lot the last couple years because I want a tapered V shaped waist to shoulder shape. I maintain that the best with a high protein low carb eating lifestyle with lots of running.
J Tourettes
Banned
Give an outline of your chest/back routine with number of sets, exercises, number of reps in each set, typically rest time between sets, total time working out.
That's 250 pills, not 50
oh shiiit my bad... i may have to make the switch then after my bottle of kre-alakylyn is through
D
Deleted member 12837
Unconfirmed Member
I will definitely look into that. What are the main differences between the front squat and back squat? And are there any good resources or videos to watch to learn the technique?
So today I had to start using my apartment building gym instead of my normal university gym. The problem comes to hand when I realized that the gym at my apt. does not have a barbell or squat bar. The closet thing it has is a smith machine, not even an ez curl bar ( but I have my own since its not a problem). So today I just used the SM for everything I would just use a BB for, but I went up in weight in everything. They do have dumbbells and I'm stuck deciding which one is better for me/ gaining. ( SM/DB )? What would you do? Dumbbells only go up to 80 as well
Be like me and upgrade your squat weight in conjunction with your overhead press.
Psychotext
Member
Can anyone point me towards somewhere I can read about High Intensity Interval Training please? Not sure which type is best (Tabata?) but I'm looking for something that I can do on a bike (turbo trainer).
Unrelated to that, my missus seems to have an issue with her hips "popping". Is there any exercise she can do to strengthen things up? Seems to happen when she's doing exercise on her back with her legs apart (no sniggering!) mostly.
Unrelated to that, my missus seems to have an issue with her hips "popping". Is there any exercise she can do to strengthen things up? Seems to happen when she's doing exercise on her back with her legs apart (no sniggering!) mostly.
Thanks, I'll give that a try one of these days! Most of the time I eat these protein bars but it's nice to mix things up every so often. Hence the experimentation with making a whey protein pancake.
There's some different muscle emphasis (front squats focus on the quads more) and obviously a lot of crossover between the two. There are less potential flexibility issues with being able to go below parallel, but it's a harder movement mechanically so you can only use 50-70% of the weight that you can for the back squat. It's also harder to fuck up and still complete the movement; I was able to do some pretty gnarly back squats that injured me back in the day, but I haven't ever had any injuries front squatting. Are my elbows kept up throughout, and am I going below parallel? Then I'm generally in pretty good shape, because otherwise I probably wouldn't be able to hold onto the bar (like if my center of gravity were too far forward etc.).
Kind of self-correcting, uses less weight, less flexibility requirements = less chance of injury, for me.
http://www.exrx.net/WeightExercises/OlympicLifts/FrontSquat.html
http://www.youtube.com/watch?v=3NRmdtSvmQQ
D
Deleted member 12837
Unconfirmed Member
Thanks! Are there any good complementary exercises that you do to hit the hamstrings and glutes better, since you said front squats are more quad-focused?
FallingEdge
Member
http://www.genghisgrill.com/byo_bowl.php
So amazing and so good. Went there yesterday and oh man. I love me some meats.
So amazing and so good. Went there yesterday and oh man. I love me some meats.
Do you not realize those equal roughly the same rep max? 5 days is too soon to start losing strength unless all your diet is bread and water.
Why do you run 10 miles a week? Also, why are you so concerned about your chest size when your max hasn't moved up at all in 10 years? Not only that, but you're underfeeding your self, doing lots of cardio, eating low carb when you want muscle growth, and think you're losing muscle mass in 2 months. There's a lot wrong with this and suggests a lack of understanding how these things work. Have you read the OP?
For you guys talking about hip flexor pain when you squat, one of your problems might relaxing and letting your knees drift forward at the bottom. At the very bottom, relaxing and letting your knees come forward causes certain pieces of the hip flexor to be pulled very hard and usually takes a while to heal.
BruceLeeRoy
Banned
Here is my basic formula:
- A / denotes superset with no rest in transition.
- Rest time between whole superset is 8 breaths. Each breath held for 5 sec.
Warmup: Sliders(I made this name up basically you start in a pushup position soles of your feet against the wall. Bring your hands down as far as comfortable between your chest and waist. Walk your feet up wall then slide your feet as slowly as possible down while keeping your arms locked out and your chest flexed. The majority of your weight is being pushed past your core center putting a lot of stress on your whole chest. / Man Ups
1) Bench Press / Wide Grip Pullup:
4 Sets @ 15,10,8,6 | 4th set I always go to failure on that body part. Bench Press / medicine ball pushups(8 reps) Wide grip pullup to Wide grip pulldowns.
2) Incline / close grip monkey pull ups: 4 Sets @ 8,6,6,4 | 4th set failure. Incline / Incline wall pushups / Close Grip pullups / close grip pulldowns.
3) Incline to flat bench flys(lower angle of bench each set) / Rows
4) Swinging Dips for lower chest / T Bar Rows
5) Pullovers / Lat Pulldowns(only 2-3 sets depends how blasted I feel)
So, what is your goal?
Brolic Gaoler
formerly Alienshogun
Does foam rolling make anyone else sweat like a pig? I swear I sweat more rolling than I do lifting.
parrotbeak
Member
If I do it right after working out, then ya, I'm dripping everywhere. But if I do it cold, like I usually do, cuz I do it at home after showering, then no.
Brolic Gaoler
formerly Alienshogun
I'm doing it prework out in a house at about 70 degrees. Shit makes me sweat like mad. Probably because I'm fat though.
BruceLeeRoy
Banned
Ha that does make me sound like a bit of a nutcase. I didn't really word that very well. I start running a lot in spring cause I do a couple half marathons in the summer plus it's great for my lungs and helps a lot with basketball. My basic diet revolves around protein with vegetables and for carbs rice and potatoes. When I say low carb it's a bit of a misnomer since I really just mean sugar based. Though for recovery shakes and pre workout homemade bars I use fruit and honey for energy and improved absorption of protein.
My body is right where I want it but...I want strength as well. Is that really doable without adding a lot overall mass to my body? Probably not
FallingEdge
Member
Any particular guides you follow for foam rolling?
FallingEdge
Member
You eventually reach a limit. You are going to have to get bigger if you want to get stronger. Can I ask, why are you afraid of adding mass?
Brolic Gaoler
formerly Alienshogun
parrotbeak
Member
Does planking make you sweat? Now that I'm doing shorter durations with more reps, it doesn't really, but when I used to do 1.5 min+ it would get ridiculous.
Brolic Gaoler
formerly Alienshogun
I don't do planking. I do situps and hanging leg raises so I can't answer that!
BruceLeeRoy
Banned
I guess my fear is I really like my proportions. I have a tapered V from shoulders to waist and I've gotten to that very difficult place where I can actually maintain a good set of abs. I don't really know how to up everything without losing that symmetry.
The real problem is that you have conflicting goals. You want to gain strength, but keep the six pack and V taper. You do lots of running and lots of volume and play basketball. And your bench hasn't increased in 10 years. Might I ask what your other lifts (squat, press, deadlift) are at?
If you want strength, I would train for strength while factoring in other stuff you want to keep. A good example of putting this into play would be Justin Lascke's S&C program or running a variant of 5/3/1 with some mid to high rep accessory work that you like so much and some cardio.
And this...this...well, if someone has worked for a certain body image, more power to them. However, this sounds really silly. There's looking good (I hear you coming, Timedog) and there's worrying that your training is going to ruin your action figure-like physique.
This happened to me a few times and at first I thought it was due to eating first, but then I realized it was probably due to me being dehydrated.
BruceLeeRoy, take a week completely off. You could be overtrained and if you're not making any gains anyway, it's not going to hurt anything. Also training for strength isn't going to make your chest smaller, I think that's all in your head. Probably because when doing low reps you don't get the "pump" that makes it look artificially bigger for a little bit after your workout. I didn't work out at all for 8-9 years and only lost maybe 10-15 lbs of muscle (and that's on a tall 6'6" frame). 2 months while you're still working hard isn't going to do anything.
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