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[FleckSplat]

Try now, sorry, I think I uploaded it as private but just changed it to Unlisted, so it should work since you have the link.

She has pretty good form--she's a natural athlete.

One thing, though: never lock your knees at the top.

 

[Wark]

Getting whey protein should be okay since it can be tough to get all that protein throughout the day. If you can get it through eating normal (healthy) foods then that's good as well. While I'm not an ectomorph, I use to think myself as a hard gainer because I was suppose to be the skinny asian kid with fast metabolism but I just decided eat a lot/drink lots of milk and started lifting heavy using Rippetoe's starting strength program and here I am 30 lbs heavier. (110 lb to 140 lb at 5'4") Best of luck.

People know me as the "skinny Asian kid" too. Haha. I'm about 5'7" or 5'8" at around 130-ish. I used to weigh much less, but I've been gaining weight at a slow rate lately. I was about 135 in high school and then a year or two after that I was vegetarian/vegan and then my weight dropped a lot.

 

[Deadly Cyclone]

Deadly cyclone, your diet is lacking in both calories and protein. You'll get muscle wasting, fuck your metabolism and end up looking and feeling like shit.

If you want to lose weight, there are better ways to do it. IF you want to lose weight crazy fast, then there are better ways to do that too.

Well I wasn't trying to lose weight ultra fast, I do need to lose about 25 pounds though, just eating healthier. What should I add in each day? I like to have set meals during the week which is why the yogurt, salad, chicken/veggies days worked well.

Any help would be welcome, I just don't know what to add to what I am eating now to still stay under the calories I burn, but stay healthy too.

 

[parrotbeak]

mm... your gf is rolling her lower back just a little at the bottom of the squat. she's doing this: http://www.youtube.com/watch?v=QylNkkWBJUE

it's not egregious or anything (not like this http://www.youtube.com/watch?v=eLUeVQ9tiB4&feature=related) but I would try to remove that to prevent any future lower back injuries

everything else looks perfect

I noticed that but her lower back seems to maintain lordosis. But I guess that butt wink should be corrected to avoid problems at heavier weights. I need to watch it a few more times to be sure I'm seeing the problem.

Everything else does look perfect.

The step to rerack looked very awkward though; I like to practice reracking correctly even with warm up sets just so it goes smoother when I'm exhausted, but that's me.

 

[Maxim726X]

Try them on at a local retailer, then buy online.

What is the benefit of these? I was thinking about changing the foot apparel whilst at the gym, but I don't really know too much about these.

 

[Anton Sugar]

One thing, though: never lock your knees at the top.

I disagree. Why do you say that? It's not like muscular tension is being lost.

mm... your gf is rolling her lower back just a little at the bottom of the squat. she's doing this: http://www.youtube.com/watch?v=QylNkkWBJUE

it's not egregious or anything (not like this http://www.youtube.com/watch?v=eLUeVQ9tiB4&feature=related) but I would try to remove that to prevent any future lower back injuries

everything else looks perfect

Yeah, the ol' butt wink. Her and I share that--we both have looong torsos. And these videos were from her second week of squatting, as well.

 

[Domino Theory]

Could you describe what you did exactly? I had trouble hearing him cuz I can't turn the volume up at work. Just press your tongue hard against the top of your mouth?

I pressed my tongue against the roof of my mouth for each set. This caused me to naturally (not forcefully) lock my stance in place which kept me more stable which allowed me to work better/harder for each exercise.

Anyways, I have a question about squats. I've been doing squats on the smith machine ever since I incorporated the exercise into my regime, but I've been hearing that smith machines don't allow your stabilizer muscles to work and basically add a crutch to your workout which slows your gains. I got pretty scared because of this since now I know I shouldn't use the smith machine anymore for squats and I worry about my form when doing squats via a free barbell.

I have a feeling that using the same weight from squat smith to squat free will cause me to wobble over because it might be too heavy. And if it's too heavy, I'll be forced to lower the weight which will discourage me and ruin my self-esteem. I also worry about proper form for squat free. How far apart should the legs be? Can your knees go past your toes when going down? Can your feet face outward? Should the weight rest completely on your spine?

So many variables, ugh.

 

[Brolic Gaoler]

I pressed my tongue against the roof of my mouth for each set. This caused me to naturally (not forcefully) lock my stance in place which kept me more stable which allowed me to work better/harder for each exercise.

Anyways, I have a question about squats. I've been doing squats on the smith machine ever since I incorporated the exercise into my regime, but I've been hearing that smith machines don't allow your stabilizer muscles to work and basically add a crutch to your workout which slows your gains. I got pretty scared because of this since now I know I shouldn't use the smith machine anymore for squats and I worry about my form when doing squats via a free barbell.

I have a feeling that using the same weight from squat smith to squat free will cause me to wobble over because it might be too heavy. And if it's too heavy, I'll be forced to lower the weight which will discourage me and ruin my self-esteem. I also worry about proper form for squat free. How far apart should the legs be? Can your knees go past your toes when going down? Can your feet face outward? Should the weight rest completely on your spine?

So many variables, ugh.

Better to break and start again free weight. Just drop down one day and see where you're at and do it right. Correct it now before you get further along and wish you had.

Yes, your knees can pass your toes, but most people try to prevent that. Yes your feet should be at about 45 degree angles from your body. You can do high or low bar squats.

Here, watch these.

http://www.youtube.com/watch?v=mC5-g1Ugmgc

http://www.youtube.com/watch?v=_i60dzS84n8

http://www.youtube.com/watch?v=kawBY5p29fQ&feature=relmfu

http://www.youtube.com/watch?v=yha2XAc2qu8&feature=relmfu

Those are all Rippetoe explaining squat.

 

[parrotbeak]

I have a feeling that using the same weight from squat smith to squat free will cause me to wobble over because it might be too heavy. And if it's too heavy, I'll be forced to lower the weight which will discourage me and ruin my self-esteem. I also worry about proper form for squat free. How far apart should the legs be? Can your knees go past your toes when going down? Can your feet face outward? Should the weight rest completely on your spine?

So many variables, ugh.

Before trying to squat I would read Starting Strength squat chapter. At the very least read the OP description of the squat, but as you said, there are so many variables, and I think SS pretty well covers all the basics.

Yes, you should lower your weight when starting real squats. In fact, I would start with air squats just to stretch out and make sure you have the form down, then add the bar, and then add increments of 5-10 lbs until it's hard.

Just think of it as a completely different exercise. Numbers are there just to help you keep track of progress. Ignore the numbers when you're starting. Ignore what other guys are lifting, or saying they're lifting. Lifting weights is to improve your health, not give you some number to judge yourself by.

You'll need to get over that if you are going to lift regularly, as you'll hit periods when you have to drop your weight. That's frustrating to everyone, but I just think about how lifting correctly and at weights that are appropriate for me at that given time will improve my health and make me better in the future. Lifting too heavy will only lead to eventual injury.

 

[SeanR1221]

Whey powder...5 pounds for 33.00 at BJs.

Nice.

 

[gburgess10]

Before trying to squat I would read Starting Strength squat chapter. At the very least read the OP description of the squat, but as you said, there are so many variables, and I think SS pretty well covers all the basics.

Yes, you should lower your weight when starting real squats. In fact, I would start with air squats just to stretch out and make sure you have the form down, then add the bar, and then add increments of 5-10 lbs until it's hard.

Just think of it as a completely different exercise. Numbers are there just to help you keep track of progress. Ignore the numbers when you're starting. Ignore what other guys are lifting, or saying they're lifting. Lifting weights is to improve your health, not give you some number to judge yourself by.

You'll need to get over that if you are going to lift regularly, as you'll hit periods when you have to drop your weight. That's frustrating to everyone, but I just think about how lifting correctly and at weights that are appropriate for me at that given time will improve my health and make me better in the future. Lifting too heavy will only lead to eventual injury.

I swear when I do air/empty barbell squats it feels like I'm doing it wrong, though everything starts moving along (right) when I put some weights on (like 25 lbs.). The only reason I do that is to make sure my body has no cramps, I set the safety pins to the right height (high enough to save me in case, and low enough to not get in the way of the bar on the way down- everyone needs to do this), and that I can achieve the correct depth.

But that's because I'm going from novice to intermediate right now- for beginners that is some solid advice.

 

[Domino Theory]

Thanks, Shogun and Parrot. I'll suck it up and lower the weight as much as is needed to make sure I can do the exercise while having proper form throughout.

 

[Delio]

Ok i know this isnt following the Op but i doesnt seem to approach disabilities. I was shot when i was younger and thus my legs are in the best shape they could be. I cant really do much work on them without them hurting. My doctor really wants me to lose weight but i have no idea what to do seeing as everyone always recommends cardio when i cant do much of it.

Age: 25
Height: 5;9
Weight: 320
Goal: 220

I basically need help i just dont know what to do.

 

[Lamel]

Ok i know this isnt following the Op but i doesnt seem to approach disabilities. I was shot when i was younger and thus my legs are in the best shape they could be. I cant really do much work on them without them hurting. My doctor really wants me to lose weight but i have no idea what to do seeing as everyone always recommends cardio when i cant do much of it.

Age: 25
Height: 5;9
Weight: 320
Goal: 220

I basically need help i just dont know what to do.

I think the weight loss thread is what you want to go to first. You're pretty overweight so may want to start there. And if you're 5'9", you wanna hit a goal of around 170. You can do it dude.

 

[Delio]

I think the weight loss thread is what you want to go to first. You're pretty overweight so may want to start there. And if you're 5'9", you wanna hit a goal of around 170. You can do it dude.

Alright i'll hit up the weight loss thread. I just figured this was a better place to ask for work out stuff. 170 eh? Nice to know the proper goal.

 

[OpinionatedCyborg]

Alright i'll hit up the weight loss thread. I just figured this was a better place to ask for work out stuff. 170 eh? Nice to know the proper goal.

Yup, you'll lose that weight by changing your diet. As you lose weight, consider adding some low impact exercises if that is possible. Walking is perfect for larger people losing weight. If walking for 20 - 30 minutes is an issue, maybe swimming? Good luck. I've known people who have shed 100lbs+ purely by making some liveable changes to their diet and walking a bit each day.

 

[Delio]

Yup, you'll lose that weight by changing your diet. As you lose weight, consider adding some low impact exercises if that is possible. Walking is perfect for larger people losing weight. If walking for 20 - 30 minutes is an issue, maybe swimming? Good luck. I've known people who have shed 100lbs+ purely by making some liveable changes to their diet and walking a bit each day.

I can do 30 minute walks. (Just not in this insane heatwave). I will change my diet as best i can.

 

[Brolic Gaoler]

Thanks, Shogun and Parrot. I'll suck it up and lower the weight as much as is needed to make sure I can do the exercise while having proper form throughout.

No problem bud, keep us updated!

 

[The Lamp]

My chest, back, and core muscles are just not growing as fast as the rest of my body. I doubled my squatting weight, but my other muscles have only increased by about 10 lbs. in the past month, if even. Ughhh. Should I just start focusing on my upper body and ignore my lower body for now?

 

[Brolic Gaoler]

My chest, back, and core muscles are just not growing as fast as the rest of my body. I doubled my squatting weight, but my other muscles have only increased by about 10 lbs. in the past month, if even. Ughhh. Should I just start focusing on my upper body and ignore my lower body for now?

I wouldn't, just adjust your upper body routines.

 

[kehs]

My chest, back, and core muscles are just not growing as fast as the rest of my body. I doubled my squatting weight, but my other muscles have only increased by about 10 lbs. in the past month, if even. Ughhh. Should I just start focusing on my upper body and ignore my lower body for now?

How are you judging growth?

A 10% increase in a squats vs a 10% increase in shoulder press will have a huge gap in terms of LBS.

 

[Sarye]

My chest, back, and core muscles are just not growing as fast as the rest of my body. I doubled my squatting weight, but my other muscles have only increased by about 10 lbs. in the past month, if even. Ughhh. Should I just start focusing on my upper body and ignore my lower body for now?

This is actually pretty normal as you started out your squat weight at a low number.. 75lb as Rippletoe recommended right? As you squat more, your body quickly gets used to the load which is why most people increase their squats like crazy when they first start out. Plus you're essentially using everything under the bar when you're squatting.

One thing I would check is whether your squat form is still correct at heavier loads and that you are going parallel or under parallel still. I've noticed that sometimes newbies tend to not squat all the way down as they progress. Not saying you're doing it, but it's always good to check your form. I had to do a couple of form corrections months in that I didn't realize I was doing.

As for chest and press. Your press will be the slowest in progression followed by chest. While squats you can easily add 10lb every session, but with chest and press you may be able to only add 5lb or even 2.5lb every session.

You seem to be a hardgainer so it may be even harder for you but don't give up. If you can't do 2.5lb every session, maybe try keeping the same weight and increase every other. Make sure you're eating and sleeping enough. If you're still having issues and failing after 3 workouts, then deload and try again.

 

[deadbeef]

So I made my chicken tortilla wraps with light olive oil tonight and they taste fine this way. Thanks for the heads up on how bad vegetable oil was. I completely forgot about all that stuff.

Avocado + shredded chicken, good stuff.

 

[The Lamp]

This is actually pretty normal as you started out your squat weight at a low number.. 75lb as Rippletoe recommended right? As you squat more, your body quickly gets used to the load which is why most people increase their squats like crazy when they first start out. Plus you're essentially using everything under the bar when you're squatting.

One thing I would check is whether your squat form is still correct at heavier loads and that you are going parallel or under parallel still. I've noticed that sometimes newbies tend to not squat all the way down as they progress. Not saying you're doing it, but it's always good to check your form. I had to do a couple of form corrections months in that I didn't realize I was doing.

As for chest and press. Your press will be the slowest in progression followed by chest. While squats you can easily add 10lb every session, but with chest and press you may be able to only add 5lb or even 2.5lb every session.

You seem to be a hardgainer so it may be even harder for you but don't give up. If you can't do 2.5lb every session, maybe try keeping the same weight and increase every other. Make sure you're eating and sleeping enough. If you're still having issues and failing after 3 workouts, then deload and try again.

Sounds good, thanks. The only thing I wanted to note is that I use a leg press machine, since my gym doesn't have barbells, so they're not real squats, but still.

Good to know about the chest growth compared to the other muscles, now I'm not worried.

I was wondering, though. I know that mass is better gained with lower reps, more weight, right?

So I'm in awkward transitioning stages between moving weights. Is it more beneficial for me to use, for example, a 20 or 25 lbs. dumbbell that I have perfect form and can do 15-20 reps with, or a 30 lbs. dumbbell that I can do about 5-8 reps with, although with shaky form, some momentum involved towards the end, and/or slow or yanky concentric phases?

Should I just work with the heavier weight, even if it's harder and not as pretty, until I can wield it perfectly, or should I work with the lower weight until I can graduate to the higher one without messing up?

This is a big problem in my dumbbell bench presses because just 5 lbs. can make the difference between perfect form for me and struggling to just wobbily push it up.

 

[parrotbeak]

This is a big problem in my dumbbell bench presses because just 5 lbs. can make the difference between perfect form for me and struggling to just wobbily push it up.

It's why I mainly strength train with bbs and use lighter dbs during rest weeks, rather than as a regular strength training -- you're really increasing by 10 lbs total, unlike with bbs where you can do 5 lb increments, and even that can be really tough. How many reps of the 30 lb can you do with good form? I would probably just do that, and alternate with the 25 lbs.

What's your program again?

 

[kehs]

Sounds good, thanks. The only thing I wanted to note is that I use a leg press machine, since my gym doesn't have barbells, so they're not real squats, but still.

Good to know about the chest growth compared to the other muscles, now I'm not worried.

I was wondering, though. I know that mass is better gained with lower reps, more weight, right?

So I'm in awkward transitioning stages between moving weights. Is it more beneficial for me to use, for example, a 20 or 25 lbs. dumbbell that I have perfect form and can do 15-20 reps with, or a 30 lbs. dumbbell that I can do about 5-8 reps with, although with shaky form, some momentum involved towards the end, and/or slow or yanky concentric phases?

Should I just work with the heavier weight, even if it's harder and not as pretty, until I can wield it perfectly, or should I work with the lower weight until I can graduate to the higher one without messing up?

This is a big problem in my dumbbell bench presses because just 5 lbs. can make the difference between perfect form for me and struggling to just wobbily push it up.

Anything more than 12 reps should be reserved for warming up. If you don't feel comfortable with a weight you shouldn't lift it. However, your set should be 8-10 but struggling for those last reps. One you get the hang of dealing with adding weight then step down to sets of five reps.

 

[Jason's Ultimatum]

All I have is my girlfriend's form check, I'm afraid. Forgive the sound, we lifted basically in an outdoor garage with a huge fan blowing.

Pop go the weasel cuz the weasel say pop!

 

[TheRagnCajun]

I dont' understand why you wouldn't lock out your kness in squat. Your knees are designed to bear load in that position. Is it to keep the muscles activated? That sounds like silly bro-science.

 

[cuevas. PhD.]

Idk about squats but try not locking your elbows at the top of military press, huge difference.

 

[X-Frame]

Anything more than 12 reps should be reserved for warming up. If you don't feel comfortable with a weight you shouldn't lift it. However, your set should be 8-10 but struggling for those last reps. One you get the hang of dealing with adding weight then step down to sets of five reps.

Are you making a blanket statement or just in terms of Starting Strength? Because I've grown some decent wheels in my past doing high rep leg work. Plus, apparently upper back muscles respond well to higher reps as well.

Even so, 12 reps is a lot for warming up, unless you're not using any weight and just the bar. It's easy for people to actually fatigue themselves warming up. I never went above 5 reps for warm-ups once I added weight.

 

[abuC]

So, I started cycling and while I feel it'll help me I might try a sprinting program too since I'm going to be playing basketball. Anyone do sprinting? I can mix in hill sprints too since I live within walking distance of a track and a nice sized hill.

 

[kehs]

Are you making a blanket statement or just in terms of Starting Strength? Because I've grown some decent wheels in my past doing high rep leg work. Plus, apparently upper back muscles respond well to higher reps as well.

Even so, 12 reps is a lot for warming up, unless you're not using any weight and just the bar. It's easy for people to actually fatigue themselves warming up. I never went above 5 reps for warm-ups once I added weight.

For strength in general, moving into high rep work isn't the best bang for buck workwise.

Yea, I mean 12 reps of low weight, not 12 reps of struggling for the last one for warm up.

 

[Veezy]

I haven't read any study that shows it's good to not lock out your positions. Could be I'm misinformed, but I don't think I am.

However, I have seen plenty of powerlifters have to get surgery, espically on their knees, for not locking out heavy lifts.

 

[parrotbeak]

I still hear people say not to squat to parallel (sometimes while I'm doing ass to ankle squats), but I never heard anyone say not to lock at the top.

But anyway, my knee is tweaked after doing stair runs yesterday while still sore from squat day. That was never a problem before. Did a bunch of stretches and tennis ball massage last night. It's not swollen, but it's tight and pops more than usual when I flex it. Guess I'll just take it easy the rest of the week.

 

[Anton Sugar]

Pop go the weasel cuz the weasel say pop!

 

[Price Dalton]

For the past few weeks, I've been doing pullup ladders. So, say, one day is three ladders of 2, 3, and 4 pullups with 30 seconds in between steps, for a total of 27 pullups. Each ladder I add 2.5 pounds, and I make sure to touch my sternum to the bar and hit every single rep crisply and cleanly. No going to failure.

I did this maybe three days a week, plus random ladders whenever I passed by a ledge or bar. It felt really easy, so I was somewhat skeptical that it was doing anything.

Today I tested myself and was able to do four sets of four straight bar muscle ups. Previously, I could do a single muscle up on a good day.

I used Shaf's ladders as my inspiration. This method also worked well for the other lifts.

So, I started cycling and while I feel it'll help me I might try a sprinting program too since I'm going to be playing basketball. Anyone do sprinting? I can mix in hill sprints too since I live within walking distance of a track and a nice sized hill.

I love sprints. I've had the best success by making them true sprints - that is, by fully recovering in between each sprint. I usually take two minutes or so in between each one. This allows me to actually go as fast as I can each time.

 

[-viper-]

I can do 30 minute walks. (Just not in this insane heatwave). I will change my diet as best i can.

How about a bike? Bike riding doesn't put any stress on the joints like running does so perhaps you could consider that.

 

[X-Frame]

For strength in general, moving into high rep work isn't the best bang for buck workwise.

Yea, I mean 12 reps of low weight, not 12 reps of struggling for the last one for warm up.

You're right, for strength-focused purposes high reps doesn't make sense, but they certainly have their place for mass building -- but that would come after a trainee developed a strength foundation.

And even 12 rep warm-ups with light weight could be too much. For example, if I was warming up to a 315 pound squat I would do:

45x10-15
135x5
185x3
225x3
255x1
285x1
315x5

They're more acclimation sets than warm up sets. You're nervous system slowly gets accustomed to the increasing weight without building up fatigue or tiring you out before the work sets even come.

 

[Brolic Gaoler]

Idk about squats but try not locking your elbows at the top of military press, huge difference.

Wat?

http://www.youtube.com/watch?v=GJFjYyA40ss

Between you saying you shouldn't shower after working out, incline bench being useless and now this I'm thinking either every one of your posts here is a joke, or you're talking without knowing what you're talking about.

Perhaps you could clear that up for me.

 

[Interfectum]

What's a good Whey protein to look into? Any particular brands? Any that come with additional vitamins, etc?

 

[TheRagnCajun]

Idk about squats but try not locking your elbows at the top of military press, huge difference.

But thats also just 'constant muscle stimulation' Broscience. It may be more tiring but I don't see how its a more effective way to train. Where are the studies supporting this?

As far as I'm concerned, you should only cut a ROM short to reduce risk of injury, such as with rows or pullups, I'm carefull to not let my shoulders completely dead hang.

 

[deadbeef]

What's a good Whey protein to look into? Any particular brands? Any that come with additional vitamins, etc?

Optimum Nutrition is probably your best bet.

 

[cuevas. PhD.]

Wat?

http://www.youtube.com/watch?v=GJFjYyA40ss

Between you saying you shouldn't shower after working out, incline bench being useless and now this I'm thinking either every one of your posts here is a joke, or you're talking without knowing what you're talking about.

Perhaps you could clear that up for me.

Shower thing was obviously a joke. You posted something about decline being bogus so I made fun of you since it's way more beneficial than incline (think dips), dat wide grip mhhhm.

The thing about military isn't talking about that press, it's talking about seated military press. As I have said before I do not work out to get as powerful or strong as I can, I want to look good. If you don't lock your triceps and don't go all the way down the weight will pull tremendous stress on your traps, making them much stronger and also helping you in your regular press. I also like rotating some arnold press in there.

But thats also just 'constant muscle stimulation' Broscience. It may be more tiring but I don't see how its a more effective way to train. Where are the studies supporting this?

As far as I'm concerned, you should only cut a ROM short to reduce risk of injury, such as with rows or pullups, I'm carefull to not let my shoulders completely dead hang.

The thing is that those studies about bodybuilding or strength training are usually shit, hence all the broscience that gets thrown around.

 

[Brolic Gaoler]

Ah, makes more sense now, not that I agree with it at all anyhow.

 

[Davidion]

Optimum Nutrition is probably your best bet.

To add on to this, I'm a fan of their "natural" line, in the gold labels. Not having that disgusting taste and mouth feel of artificial sweeteners is fantastic.

On amazon there's little difference in price between the two lines. With subscription options the natural can actually be cheaper than their regular line.

 

[Jason's Ultimatum]

but we need face pics, too.

 

[Interfectum]

Thanks for the suggestion on the protein. Just subbed on Amazon for super cheap. <3 Amazon.

 

[Jason's Ultimatum]

I'm finally got back to the 100s for 6 reps on flat DB chest presses, and 90s for 6 reps on incline DB chest press. Took fucking FOREVER for some reason to get back to it.

And I swear to god it's like right when I turned 29 my body started ache more, and the healing process when injured took forever.

 

[cuevas. PhD.]

Thanks for the suggestion on the protein. Just subbed on Amazon for super cheap. <3 Amazon.

Oh yeah amazon is great for it, put it on 6 months and just order whenever you need it.

 

[BlueScrote]

Whey powder...5 pounds for 33.00 at BJs.

Nice.

I picked up a couple bags of that during my free trial membership a couple months ago. Tastes good too.