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[ZackieChan]

When I say "heavy" I mean when your grip begins to noticeably fail. At that point switch grips. You get weaker when your grip gets weaker because your CNS notices a break in stablilty.

This is also a big reason why lifting belts make you stronger.

Warm up with double over hand, then when you do your working set switch to alternated grip.

Did the 185 deadlift again, but this time with the switched grip. It was like lifting nothing. Now I don't know if I should attempt to do it with regular grip, to get stronger, or keep going on Stronglifts with a switch grip.

Thanks again for the advice.

 

[Lamel]

Ok so here is a sciency question for you experts.

Let's say I am eating enough to gain 1 pound a week (excess of 3500 calories per week). Usually 70% of the 1 lb will be muscle, and the rest fat.

HOWEVER, if for one week I gained 1lb doing small exercises (such as biceps curls, CGBP etc...) will I gain more fat proportionally? Since those muscles are smaller so how much could possibly be added to them?

In other words...

If I did a bunch of exercises that worked bigger muscles (squat, deadlift), will more of the 1 pound I gain be muscle? (like 70/30)

As compared to relatively smaller exercises (Bench press, curls, planks etc..), where I may gain more fat proportionally (so like 50/50).

 

[Visualante2]

Went to my local gym today, had a look around. Was too intimidated so I left without signing up. I'll stick to the pool for now.

Wish there was a 24 hour gym I could go to at like 4am and not be bothered by others.

 

[Prologue]

Went to my local gym today, had a look around. Was too intimidated so I left without signing up. I'll stick to the pool for now.

Wish there was a 24 hour gym I could go to at like 4am and not be bothered by others.

It won't bother you after a week. Bring some tunes and you easily forget about everyone else.

 

[FallingEdge]

Carb up days are the greatest thing ever.

Waffles, rice, potatoes. So damn delicious.

 

[RBH]

Went to my local gym today, had a look around. Was too intimidated so I left without signing up. I'll stick to the pool for now.

Wish there was a 24 hour gym I could go to at like 4am and not be bothered by others.

One of the worst things you can do in a gym is to be exceedingly conscious of others.

Listen to some music and just do what you need to do and you'll be fine.

 

[ZackieChan]

Went to my local gym today, had a look around. Was too intimidated so I left without signing up. I'll stick to the pool for now.

Wish there was a 24 hour gym I could go to at like 4am and not be bothered by others.

If you do things right, they will be super jelly of you in just a few months. Don't let the gym intimidate you! We've all been where you are, and now we are kings!

 

[IceCold]

What would you guys say would be a good combo of exercises to work out your back (barring barbell rows).

What about something like this:

deadlift
pull ups/chin ups
cable seated rows with the v-handle
what about reverse flies and/or hammer strength rows?

 

[Lamel]

Went to my local gym today, had a look around. Was too intimidated so I left without signing up. I'll stick to the pool for now.

Wish there was a 24 hour gym I could go to at like 4am and not be bothered by others.

Hey I started at 140 lbs (5'10") at my gym. Yeah there are some huge guys there, but I didn't let that effect me at all. Those guys are just there to work out, they aren't gonna do anything to you! And They started the same way you are now.

 

[Mr.City]

Went to my local gym today, had a look around. Was too intimidated so I left without signing up. I'll stick to the pool for now.

Wish there was a 24 hour gym I could go to at like 4am and not be bothered by others.

What was going to happen? Were hordes of meatheads ready to pounce the second you signed up?

Ok so here is a sciency question for you experts.

Let's say I am eating enough to gain 1 pound a week (excess of 3500 calories per week). Usually 70% of the 1 lb will be muscle, and the rest fat.

HOWEVER, if for one week I gained 1lb doing small exercises (such as biceps curls, CGBP etc...) will I gain more fat proportionally? Since those muscles are smaller so how much could possibly be added to them?

In other words...

If I did a bunch of exercises that worked bigger muscles (squat, deadlift), will more of the 1 pound I gain be muscle? (like 70/30)

As compared to relatively smaller exercises (Bench press, curls, planks etc..), where I may gain more fat proportionally (so like 50/50).

More or less. The big lifts cause a much larger hormonal reaction in the body than curling.

I'm doing Starting Strength, and last night I jerked off twice and then again this morning, and I really struggled with my workout, just had no energy. I'm assuming this has something to do with a lack of testosterone or something, how long should I abstain before a workout?

1. That's not how testosterone works
2. Get a girlfriend.

 

[TheBear]

1. That's not how testosterone works
2. Get a girlfriend.

1. I had very little energy, but I got 8 hours of sleep in. I guess whacking off effecting performance has been mythbusted?
2. I have a girlfriend, but I only see her on weekends. Hence the mid-week beating off.

 

[Lamel]

What was going to happen? Were hordes of meatheads ready to pounce the second you signed up?



More or less. The big lifts cause a much larger hormonal reaction in the body than curling.

Alright makes sense, just making sure since I don't have a heavy enough barbell to effectively do deadlifts, I am trying to find ways to keep training those big muscles.

 

[Para bailar La Bomba]

Hey guys I think neogaf threads have a 20,000 post limit before they are locked. We need a new thread.

 

[MrOogieBoogie]

Why's it so difficult to find sample diet plans for people who want defined abs?

Just a nice, concrete breakdown of protein/fat/carb percentages, with example foods to eat in a particular day.

Based off my very limited knowledge on the subject, I've devised this:

1st meal: 4 egg whites + 1 cup of cottage cheese

2nd meal: 1/2 cup almonds

3rd meal: Grilled chicken + salad

4th meal: Apple/banana + 1/2 cup almonds

5th meal: Chicken/fish + brown rice + vegetables + salad

6th meal: 1 cup oatmeal + couple scoops of peanut butter

I have no idea why I chose those specific meals, but whatever. Let's roll with it. How does that look? I hate counting calories, so I bet my "proportions" are off.

 

[balddemon]

Hey guys I think neogaf threads have a 20,000 post limit before they are locked. We need a new thread.

anton or someone else is probably in the process of making one

i'tll come

i think

 

[HarryHengst]

1. I had very little energy, but I got 8 hours of sleep in. I guess whacking off effecting performance has been mythbusted?
2. I have a girlfriend, but I only see her on weekends. Hence the mid-week beating off.

Stop jacking off every day? Its not like you will die if you dont masturbate for a few days.

 

[Enco]

Why's it so difficult to find sample diet plans for people who want defined abs?

Just a nice, concrete breakdown of protein/fat/carb percentages, with example foods to eat in a particular day.

Based off my very limited knowledge on the subject, I've devised this:

1st meal: 4 egg whites + 1 cup of cottage cheese

2nd meal: 1/2 cup almonds

3rd meal: Grilled chicken + salad

4th meal: Apple/banana + 1/2 cup almonds

5th meal: Chicken/fish + brown rice + vegetables + salad

6th meal: 1 cup oatmeal + couple scoops of peanut butter

I have no idea why I chose those specific meals, but whatever. Let's roll with it. How does that look? I hate counting calories, so I bet my "proportions" are off.

:lol I wouldn't consider some nuts a meal

Pretty healthy but be careful with the pb and all those nuts. They're loaded with calories. Also chicken twice a day, every day would make me go crazy.

Oh and eat the whole egg. 4 might be a bit much but 2-3 whole eggs would be better in my opinion.

 

[OG Kush]

Yeah whats wrong with the yolk of an egg? I've heard great things about then, got b12 and other shizzle

 

[Onemic]

There's a link to a complete 5/3/1 calculator applet in the 3rd post of this thread.

How does this work? I do more than one set, so do I combine all the reps or something? Or do I go to the gym and do each exercise to failure and record how many reps I did?
And why does the big but boring workout not have any armwork accessories? My biceps are something that I really want to work on because they are flat as a board.

 

[HarryHengst]

How does this work? I do more than one set, so do I combine all the reps or something?

And why does the big but boring workout not have any armwork accessories? My biceps are something that I really want to work on because they are flat as a board.

It has you do rows, bench and military press and chin-ups. Your biceps should be fine. And you can always add some curls once or twice a week if you really feel the need to work more on your biceps.

 

[ant3b]

Im after a bit of advice.

Ive been going to the gym for a 1 year or so now. Have been making gains etc.

My posture though has stayed the same.

My shoulders are hunched forwards slightly and my ass is pushed out.

I have spoke to a few mates and PT's they have said my shoulders are big hence the posture looks off.

Is there any advice for some good exercises to correct this?

I already doing bent over rows.. pull ups/chin ups.. face pulls. arm rows .. deadlifts you name it i do it..

It is really pissing me off now.

Im no lightweight in the weights department

Im benching 100kg, squatting 160kg, deadlifting 160kg just to name a few.. oh and 20kg weighted chin ups

I try to actively correct my posture aswell when walking etc

 

[L0st Id3ntity]

I try to actively correct my posture aswell when walking etc

I'm not sure if it's the same level of bad posture as yours (my lifts are much lighter), but I was advised to always imagine my head being pulled upwards, especially while seated, but without exaggerating it too much. Helped me quite a bit.

 

[Mr.City]

Why's it so difficult to find sample diet plans for people who want defined abs?

Just a nice, concrete breakdown of protein/fat/carb percentages, with example foods to eat in a particular day.

Based off my very limited knowledge on the subject, I've devised this:

1st meal: 4 egg whites + 1 cup of cottage cheese

2nd meal: 1/2 cup almonds

3rd meal: Grilled chicken + salad

4th meal: Apple/banana + 1/2 cup almonds

5th meal: Chicken/fish + brown rice + vegetables + salad

6th meal: 1 cup oatmeal + couple scoops of peanut butter

I have no idea why I chose those specific meals, but whatever. Let's roll with it. How does that look? I hate counting calories, so I bet my "proportions" are off.

There is no six pack sample meal. You eat on a deficit, you lose weight. That food above needs you about 2000 or so calories with about 150 grams of protein and 100 ish grams of carbs and fats. If your body requires more than 2000 calories on a daily basis, then you are set.

 

[AdventureRacing]

Is it common for numbers for squats, deadlifts and bench press to look like that? Much like the above my bench press is way behind the other 2 for me.

Right now for squats i do 80kg, deadlift 65 and bench press 40 (3 x 5 sets and reps for all). Also at those weight i find it really hard to get the form right for bench press and struggle a bit. Whereas with squats i pretty much sit my arse right on the ground.

Not sure why but bench press is proving to be so much harder than the other two. Doesn't bother me in anyway though just wondering if that tends to be common. I've only really been doing them for about 2-3 weeks so it may take me a while to get the form down.

 

[MrOogieBoogie]

There is no six pack sample meal. You eat on a deficit, you lose weight. That food above needs you about 2000 or so calories with about 150 grams of protein and 100 ish grams of carbs and fats. If your body requires more than 2000 calories on a daily basis, then you are set.

Thanks. I'll give it a try for a couple weeks and see what happens.

 

[Spiritreaver]

Heading back in the gym today after a week off, forgot the gym was closed yesterday and I was quite sad. I'm gonna have a sore as FUCK back tomorrow.

 

[ant3b]

Is it common for numbers for squats, deadlifts and bench press to look like that? Much like the above my bench press is way behind the other 2 for me.

Right now for squats i do 80kg, deadlift 65 and bench press 40 (3 x 5 sets and reps for all). Also at those weight i find it really hard to get the form right for bench press and struggle a bit. Whereas with squats i pretty much sit my arse right on the ground.

Not sure why but bench press is proving to be so much harder than the other two. Doesn't bother me in anyway though just wondering if that tends to be common. I've only really been doing them for about 2-3 weeks so it may take me a while to get the form down.

Everyone is different mate. I struggled at first but it came on infact im not happy with 100kg.

My shoulders and triceps are super strong compared to most parts of my body.

 

[ant3b]

I'm not sure if it's the same level of bad posture as yours (my lifts are much lighter), but I was advised to always imagine my head being pulled upwards, especially while seated, but without exaggerating it too much. Helped me quite a bit.

Thanks i know what you mean mate

 

[L0st Id3ntity]

Not sure why but bench press is proving to be so much harder than the other two. Doesn't bother me in anyway though just wondering if that tends to be common. I've only really been doing them for about 2-3 weeks so it may take me a while to get the form down.

I've started weight lifting about 3 months ago, my bench press was 40kg as well, yesterday I did 65kg 3x5.

Fellow noob tips: find your comfortable grip width, use your back muscles, fix a point in the ceiling with your eyeballs to press to.

 

[AdventureRacing]

I've started weight lifting about 3 months ago, my bench press was 40kg as well, yesterday I did 65kg 3x5.

Fellow noob tips: find your comfortable grip width, use your back muscles, fix a point in the ceiling with your eyeballs to press to.

Those actually sound like pretty good tips considering where i've been struggling.

 

[Anton Sugar]

Alright lads, I've had a good run as Fitness thread OP, but I think it's time to pass the reigns onto someone else. I lift just as frequently as I did when I started the new OP's, but I just don't have as much time to post nor update the OP as I used to. There are a lot more people here who frequently post and have good info to contribute.

YOU MUST CHOOSE AMONGST YOURSELVES

 

[kylej]

Alright lads, I've had a good run as Fitness thread OP, but I think it's time to pass the reigns onto someone else. I lift just as frequently as I did when I started the new OP's, but I just don't have as much time to post nor update the OP as I used to. There are a lot more people here who frequently post and have good info to contribute.

YOU MUST CHOOSE AMONGST YOURSELVES

Doesn't ToughPants bench over 400lbs? I nominate him as the next to hold the torch.

 

[Cheeto]

Doesn't ToughPants bench over 400lbs? I nominate him as the next to hold the torch.

Yeah but I leg press like 2000 pounds

 

[deadbeef]

Yeah but I leg press like 2000 pounds

Yeah but how much do you wrist curl, brah?

 

[Enco]

Bought a couple different whey samples.

Choc coconut - sucks

Yet to try chocolate nut, vanilla and banoffee.

 

[entremet]

I nominate Mr. City!

 

[muu]

vanilla whey works great w/ water/milk, strawberries and banana whipped up into shakes.

 

[blackflag]

Anyone ever experience anything like this?

I usually work out in my garage. I have squat rack, benches, dumbbells etc. Everything I need.

I went on vacation to see my daughter and used a gym on the army base while I was there. All my lifts were way down.

Usually I bench 250 3x5 but could only get 350 1x4 then had to keep dropping all the way back to 225.

Same thing happened for squats.

Is it possibly just a difference of equipment? The benches at the gym were much lower to the ground than mine. Their barbells weren't as long. Didn't feel all that comfortable.

Sucks because now I'm back and it is constantly 100+ degrees here so I'm going to have to find a gym for the summer.

I like working out at home. Super focused, no waiting, etc. Now I gotta start going to LA fitness or 24 hour fitness or some crap.

 

[Mr.City]

I nominate Mr. City!

Why, thank you. I've been speaking to Anton Sugar about the fourth fitness thread, and unless anyone has objections, I'll be taking care the OP for the fourth thread.

Alright, guys, when you see the thread, don't start posting right away until I have posts reserved for the OP and future additions.

Edit: I'll need about 6 posts, so please restrain yourselves from posting right away.

 

[Petrie]

Well, just screwed up the new thread. My bad kids.

I had not been in this thread, saw the new one, and got excited. It was not intentional. Hopefully a mod can fix it?

Usually I bench 250 3x5 but could only get 350 1x4 then had to keep dropping all the way back to 225.

Perhaps their actual barbells are heavier.

 

[Complex Shadow]

is there any exersise i can do at home to get abs? somthing that won't be as painful as situps.

 

[Petrie]

is there any exersise i can do at home to get abs? somthing that won't be as painful as situps.

Yes. You do it in the kitchen. You take some plain chicken, and eat it a lot, along with salads, tuna, and lots of other boring, high protein, low carb, low calorie foods.

Abs are built in the kitchen.

 

[Complex Shadow]

Yes. You do it in the kitchen. You take some plain chicken, and eat it a lot, along with salads, tuna, and lots of other boring, high protein, low carb, low calorie foods.

Abs are built in the kitchen.

oh sweet i love chicken and (not so much) salad. not so hot on tuna though. but will look into more high protein low carb foods. also i saw an earlier post on someone eating egg whites. do i have to eat only egg whites or can i just eat the whole egg?

 

[Enco]

oh sweet i love chicken and (not so much) salad. not so hot on tuna though. but will look into more high protein low carb foods. also i saw an earlier post on someone eating egg whites. do i have to eat only egg whites or can i just eat the whole egg?

Eat the whole egg.

The yolk tastes best anyway. Plus it has load of good stuff in it.

 

[Petrie]

oh sweet i love chicken and (not so much) salad. not so hot on tuna though. but will look into more high protein low carb foods. also i saw an earlier post on someone eating egg whites. do i have to eat only egg whites or can i just eat the whole egg?

The point was that you get abs by having very low body fat %. Situps won't give you well defined abs.

 

[Complex Shadow]

edit. ill respond in the other OT. this one seems to be on life support.

 

[OG Kush]

eat your yolks people:
http://www.truthaboutabs.com/whole-eggs-or-egg-whites.html

 

[kylej]

Anyone ever experience anything like this?

I usually work out in my garage. I have squat rack, benches, dumbbells etc. Everything I need.

I went on vacation to see my daughter and used a gym on the army base while I was there. All my lifts were way down.

Usually I bench 250 3x5 but could only get 350 1x4 then had to keep dropping all the way back to 225.

Same thing happened for squats.

Is it possibly just a difference of equipment? The benches at the gym were much lower to the ground than mine. Their barbells weren't as long. Didn't feel all that comfortable.

Sucks because now I'm back and it is constantly 100+ degrees here so I'm going to have to find a gym for the summer.

I like working out at home. Super focused, no waiting, etc. Now I gotta start going to LA fitness or 24 hour fitness or some crap.

Some barbells can weigh up to 65lbs. Could've been that.

 

[Enco]

New thread here by the way:

http://www.neogaf.com/forum/showthread.php?t=475941

 

[Syphon Filter]

edit:nm