That has it's own issues. For now I prefer the foam until my flexibility gets better.
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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That has it's own issues. For now I prefer the foam until my flexibility gets better.
Dips and flat bench aggravate some sort of old injury in my left clavicle. Can usually only get 10 of them before it starts to have a sharp pain. Sucks, as I'd love to get to the point where I could be adding weight.
Good for you though. Keep it up!
Thanks, try not to lean too far forward when you do your dips and it'll take pressure off your shoulder region.
Brolic Gaoler
formerly Alienshogun
Good shit man!
J Tourettes
Banned
It must've been cooked wrong and probably pig liver. I hated it as a child but I love liver now that I've had it cooked properly.
I've been lifting weights without doing any stretching, although I'm worried this is going to injure me in the long run. I used to just use a light-medium weight for warm up for a big exercise, e.g. squat or bench and then continue working out as normal.
What kind of warm up and stretch routine do you guys follow?
What kind of warm up and stretch routine do you guys follow?
You don't have to stretch before a workout.
I run for five minutes; usually enough to make me break a sweat and get the blood going. Then I go through a series of stretches and hold them for twelve seconds, no bouncing. All told I'm warmed up in 8-10 mins.
Why not?
Why not?
It doesn't increase your range of motion any more than a warm-up does, it doesn't make you less likely to injure yourself during your workout, and it doesn't reduce the muscle soreness that comes after a workout (DOMS). Studies have even shown that static stretching reduces your muscle response a bit, meaning you get a worse workout. So if all you're doing is squatting, deadlifts, or arm curls, stretching before your workout is not going to do anything for you that warming up won't.
If you're a weight lifter, your goal should be to increase your blood flow and circulation before a workout so that oxygen gets to all the right areas when you need it. If you want to stretch, do it after the warm-up and do dynamic stretches. So things like leg swings, arm circles, split lunges, etc. ETA: And always do a warm-up set, of course.
ETA2: I was speaking in absolutes here, but I'm not trying to stop anyone from static stretches before a workout if they like doing them. I know that they always get me to relax and release (NOTE: I'm not sure that should be a goal before lifting big, heavy weights). They're just not necessary to do.
Superhero Workout: Build An Avengers Physique in Six Weeks
http://www.muscleandstrength.com/workouts/superhero-workout-build-avengers-physique-6-weeks
screw it, I am trying this for 6 weeks and see what happens.
http://www.muscleandstrength.com/workouts/superhero-workout-build-avengers-physique-6-weeks
screw it, I am trying this for 6 weeks and see what happens.
Superhero Workout: Build An Avengers Physique in Six Weeks
http://www.muscleandstrength.com/workouts/superhero-workout-build-avengers-physique-6-weeks
screw it, I am trying this for 6 weeks and see what happens.
This is a great link cause it tells you exactly what to do and eat. Could be useful...
Brolic Gaoler
formerly Alienshogun
Yeah, you guys have fun with that.
Superhero Workout: Build An Avengers Physique in Six Weeks
http://www.muscleandstrength.com/workouts/superhero-workout-build-avengers-physique-6-weeks
screw it, I am trying this for 6 weeks and see what happens.
I got some pills that'll make your dick 6 inches longer too if you want to try that out.
parrotbeak
Member
If you really want to look like the Avengers you should take a class in cgi.
I remember when 300 came out, all these guys at the gym were trying to do that workout.
I remember when 300 came out, all these guys at the gym were trying to do that workout.
There's no difference in muscle response after stretching IF you then do warmup weights before attempting your maximum load, interestingly enough.
Stretching is something people should do; mobility and less tight muscles are good for posture, injury prevention, pain reduction and athleticism. Doing heavy stretching before a workout isn't a great idea, but maybe stretching after is...
I'm going to do the Fight Club diet and deload to cigarettes, stims and caffeine. I'll be shredded in a few weeks.
Brolic Gaoler
formerly Alienshogun
I prefer the Punisher method. Bottles of Wild Turkey and nothing else.
Back from the gym. More 3x5 Stronglifts.
Benchpress: fucking finally got through 155. 3x5 instead of 5x5 probably helped.
Squats: 205. Screwed up my form a bit on a couple reps, although it was more laziness/exhaustion/forearm pain distracting me* than anything.
*bent over rows: didn't do them. I jumped out of bed this morning when a loud fucking noise woke me up and I landed on my right palm really hard, which led to my forearm hurting for the rest of the morning. I thought it was better until I started doing squats tonight. I could tell I wasn't going to be doing any pulling exercises after that, so I just quit then. I'm gonna wrap a heating pad around it tonight and hope that it's normal by friday.
Also, Mr-Ripped-Korean-Dude-Who-Always-Does-Bicep-Curls-In-The-Squat-Rack came up to me at the end of my warmup squats and asked if I was almost done. I just rolled my eyes and said "I don't think so". Fuck that dude I hate him.
Benchpress: fucking finally got through 155. 3x5 instead of 5x5 probably helped.
Squats: 205. Screwed up my form a bit on a couple reps, although it was more laziness/exhaustion/forearm pain distracting me* than anything.
*bent over rows: didn't do them. I jumped out of bed this morning when a loud fucking noise woke me up and I landed on my right palm really hard, which led to my forearm hurting for the rest of the morning. I thought it was better until I started doing squats tonight. I could tell I wasn't going to be doing any pulling exercises after that, so I just quit then. I'm gonna wrap a heating pad around it tonight and hope that it's normal by friday.
Also, Mr-Ripped-Korean-Dude-Who-Always-Does-Bicep-Curls-In-The-Squat-Rack came up to me at the end of my warmup squats and asked if I was almost done. I just rolled my eyes and said "I don't think so". Fuck that dude I hate him.
Some background first...I'm 5'9", 160 lbs, < 10% body fat. In early March I decided it was time to get ripped for summer and I started doing high intensity workouts (run 4 miles 6 times a week plus all workouts were high reps, low weight). I shed all of the fat i had but lost muscle too (I got down to 150 lbs). A buddy of mine suggested I start carb cycling about a month ago and I'm here to say that it's got me in the best shape of my life.
The diet is simple...on days when I lift Chest/Tris, Back/Bis, Legs or Shoulders (4 out of 7 days a week) I have roughly 50 grams of additional carbs, compared to my usual amount (maybe two extra slices of wheat toast plus an extra couple servings of fruit). All other days (whether I lift, do cardio, or nothing) I have 50 grams less than I typically would. I'm up to 165 lbs (still <10% bf) and feeling/looking better than ever.
Sorry so long, just trying to help anyone who was interested in bulking (or at least not losing muscle) while losing fat.
The diet is simple...on days when I lift Chest/Tris, Back/Bis, Legs or Shoulders (4 out of 7 days a week) I have roughly 50 grams of additional carbs, compared to my usual amount (maybe two extra slices of wheat toast plus an extra couple servings of fruit). All other days (whether I lift, do cardio, or nothing) I have 50 grams less than I typically would. I'm up to 165 lbs (still <10% bf) and feeling/looking better than ever.
Sorry so long, just trying to help anyone who was interested in bulking (or at least not losing muscle) while losing fat.
Khalifa Jayy
Banned
Post your meal plan for your typical on and off day?
Yes. Same issue. I overdid it at work a few days ago and my lower back needs some support. I had it happen to me in the winter and that was the only machine that was able to give me the support while still being able to do squats.
First off...whether I'm on or off, I have a gallon of water everyday. Also, once a week (usually corresponding with a Saturday workout), I'll have a cheat day (food + drink). Luckily I don't like sweets that much so my cheat day is usually a steak, sausage and peppers, chicken parm, etc.
On:
Breakfast - large bowl of natural cereal (usually kashi) or oatmeal with a cup of strawberries / blueberries, skim milk.
Mid morning - 1/2 cup of nuts (whole almonds or shelled walnuts) and an apple
Lunch - Tuna or turkey or low sodium ham on wheat bread with cheese
Mid afternoon - Two scoops of chocolate whey protein mixed with ice and coffee (delicious!)
Dinner - (whatever my wife makes, which is usually) 8 - 12 oz. of lean beef, chicken, or fish...a serving of vegetables...a serving of carbs (quinoa, barley, brown rice, sweet potato)
Post gym - Two scoops casein-based protein, cup of skim milk, whole banana, tablespoon of natural peanut butter, tablespoon of flax meal
Off:
Breakfast - small bowl of natural cereal (usually kashi) or oatmeal with a 1/2 cup of strawberries / blueberries, skim milk.
Mid morning - 1/2 cup of nuts (whole almonds or shelled walnuts) and an apple
Lunch - 8 - 12 oz. lean beef, chicken, or fish...a serving of vegetables
Mid afternoon - Two scoops of chocolate whey protein mixed with ice and coffee (delicious!)
Dinner - (whatever my wife makes, which is usually) 8 - 12 oz. of lean beef, chicken, or fish...a serving of vegetables
Post gym - Two scoops casein-based protein, cup of skim milk, 1/2 banana, tablespoon of natural peanut butter, tablespoon of flax meal
FallingEdge
Member
Carb up this Sunday. I'm eating so many pancakes, I'm going to pass out.
D
Deleted member 12837
Unconfirmed Member
I'm shutting myself down from regular squats for a while. I've been having some lower back issues that stem from my jobs (landscaper and handyman at a catering hall). I'll most likely switch to this puppy to give myself some back support until everything clears up.
I'd be interested to hear others' thoughts on this piece of equipment. It seems like it would clearly be better than a smith machine, and not as good as a normal barbell squat. I'm wondering where it lies between the two.
I wonder if that thing would bother my hip flexors (I'm still considering front squats as well).
Are you wondering what to eat to reach certain amounts of fat, or how much to aim for?
Wondering what you guys eat to get enough fat. I assumed I should be aiming higher than 50-70, but maybe I'm wrong?
Jason's Ultimatum
Member
I think it sucks. Just feels awkward, but that's just me.
And my Greek body is starting to elevate beyond Greek body. Reducing my carb intake is doing wonders.
D
Deleted member 12837
Unconfirmed Member
Nuts and avocado would be two favorites of mine (separately). No idea about what that goal as far as the amount should be.
Spiritreaver
Member
Nuts are awesome! Made my own sugar free sunbutter (sunflower seeds) and pb yesterday. Good shit!
While I will agree with Jason that it is awkward, I find that it bothers my knee significantly less than barbell squats. You have to hit it in a "machine mentality" (trademark), if you will. After years of doing barbell squats it's a bit odd, but you warm up to it after a medium set of 10 reps or so. You can't think "drop down keeping the pads beneath the center of my feet, keep the ass back, etc." because it doesn't travel in the path that a barbell does. If you think of it more as "drop down, use my glutes, hams, and upper back to push the center of the pad back into position" you'll do fine.
I do find it better than the smith machine as the path is much more natural than the straight line the smith machine follows, and for whatever reason that path seems to apply a lot less pressure on the knee.
ZackieChan
Member
Back from the gym. More 3x5 Stronglifts.
Benchpress: fucking finally got through 155. 3x5 instead of 5x5 probably helped.
Squats: 205. Screwed up my form a bit on a couple reps, although it was more laziness/exhaustion/forearm pain distracting me* than anything.
*bent over rows: didn't do them. I jumped out of bed this morning when a loud fucking noise woke me up and I landed on my right palm really hard, which led to my forearm hurting for the rest of the morning. I thought it was better until I started doing squats tonight. I could tell I wasn't going to be doing any pulling exercises after that, so I just quit then. I'm gonna wrap a heating pad around it tonight and hope that it's normal by friday.
Also, Mr-Ripped-Korean-Dude-Who-Always-Does-Bicep-Curls-In-The-Squat-Rack came up to me at the end of my warmup squats and asked if I was almost done. I just rolled my eyes and said "I don't think so". Fuck that dude I hate him.
Awesome dude. I'm on week 8 or so, and had to deload a few weeks ago on my shoulder presses. Tonight I did the same weight (90lbs) almost effortlessly. I'm a few weeks away from a 200 squat @ 5x5, and I don't feel any sign of failure as of yet. Feels good man.
Also feels good that I was lifting more weight, as a noob, than like 80% of the people in the free weight area. BEAST MODE!
Alright! I'll be starting next month with the beginner routine.
I can work out the weight for myself, but would 30 seconds to a minute of rest time be the norm for inbetween sets/exercises? And just to be sure, I'd finish one exercise before moving onto the next (i.e. on Monday I'd finish all Squat sets before moving onto Bench Presses), right?
I can work out the weight for myself, but would 30 seconds to a minute of rest time be the norm for inbetween sets/exercises? And just to be sure, I'd finish one exercise before moving onto the next (i.e. on Monday I'd finish all Squat sets before moving onto Bench Presses), right?
Drealmcc0y
Banned
Need some advice.
2 days ago I did a group session ab workout and my abs this morning are aching still.
Yesterday I done a very hard chest session and my chest and especially my triceps are aching.
Today im thinking of doing 4 sets of squats and 3-4 sets of leg presses and calling it a day.
So the question is.... is going to do legs today making me over training? Or will it be ok?
2 days ago I did a group session ab workout and my abs this morning are aching still.
Yesterday I done a very hard chest session and my chest and especially my triceps are aching.
Today im thinking of doing 4 sets of squats and 3-4 sets of leg presses and calling it a day.
So the question is.... is going to do legs today making me over training? Or will it be ok?
As long as you are eating enough and hydrating you should be fine...just don't overdo it...abs/chest/tris aren't going to have any bearing on your legs.
Drealmcc0y
Banned
Thanks. I realise they have no bearing on legs, but alot of my upper body is aching. I was just wondering if my body can handle it all.
Right im off to feel the pain of squating! Wish me luck!
What's the advantage of deloading over just skipping a workout on that muscle group or that exercise and then continuing at the same weight? If you're not able to progress because you're overtrained, it seems like an easier and quicker fix to just give it a little extra rest time than to spend all that extra time working your way back up. There's probably factors I'm not taking into account though?
I'm shutting myself down from regular squats for a while. I've been having some lower back issues that stem from my jobs (landscaper and handyman at a catering hall). I'll most likely switch to this puppy to give myself some back support until everything clears up.
that is the exact machine that hurt my back!
I'm sure I'm not alone in this, but my first exposure to bodybuilding was the Arnold Schwezeneggar's Encyclopedia of Bodybuilding. My friends and I would treat the book like a bible and follow the programs to the letter. I remember doing 30 sets alone for our arms and thinking that we hadn't done enough!
Later on, my parents bought me a membership to a Nautilus/HIT gym which was a really good experience. They only let you workout 3 or 4 days a week and you had to follow their program. It was all 1 set to positive and negative failure. I would routinely puke after doing one of their workouts! We would do full body workouts with the hips as the focal point and on every compound exercise we would either do a pre-exhaustion set or follow it up with an isolation exercise.
I may even go back to that to change it up...
BTW- did 315x3 today on the squat and 250x3 on the bench. OHP is stuck at 155x3 and my deadlift is also stuck at 405x3
Later on, my parents bought me a membership to a Nautilus/HIT gym which was a really good experience. They only let you workout 3 or 4 days a week and you had to follow their program. It was all 1 set to positive and negative failure. I would routinely puke after doing one of their workouts! We would do full body workouts with the hips as the focal point and on every compound exercise we would either do a pre-exhaustion set or follow it up with an isolation exercise.
I may even go back to that to change it up...
BTW- did 315x3 today on the squat and 250x3 on the bench. OHP is stuck at 155x3 and my deadlift is also stuck at 405x3
I do 2-3 minutes of rest time, a little more if I really killed myself. There have been studies that show the 2.5 minutes is the minimum for the best muscle gain, I believe.
GasProblem
Member
Just went to the gym for the first time. Had to leave my schedule there and don't remember exactly what every machine was called, but I'll take a pic and ask for some advice next time.
Had to do 12 machines with 3 sets and 15 reps each, and after that 30 minutes of cardio. Couldn't finish 15 reps 3 times on every machine, sometimes my arms/abs just couldn't do it. Also not sure I was doing the right thing on the cardio machines, I'll ask a trainer what a good program is when you're just starting out.
Can barely move my arms right know.
Had to do 12 machines with 3 sets and 15 reps each, and after that 30 minutes of cardio. Couldn't finish 15 reps 3 times on every machine, sometimes my arms/abs just couldn't do it. Also not sure I was doing the right thing on the cardio machines, I'll ask a trainer what a good program is when you're just starting out.
Can barely move my arms right know.
Just go to the OP and you will find a great program.
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