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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs

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B

balddemon

Banned
TheRagnCajun said:
Regarding swimming, one thing you can do is just show up for laneswim and ask a lifeguard to judge your form. Most of them are swim instructors too, and generally bored during laneswim. Its really hard to improve your form on your own because you can't see what you're doing wrong.

Regarding 2 workouts a day, I don't think they're time-effective. Its what the pros do, but for regular people I think 2 visits per day is one too many.
Click to expand...

Thanks for the swimming tip, and about 2 a days, I might try what Veezy said - only I'll switch it and do weights in the morning and some cardio at night.

Appreciate the answers guys.

Veezy said:
It depends on what your two workouts are. For example, a fasted walk in the AM with strength training in the PM is fine. A light jog in the AM and strength training in the PM is cool, too. A legit-kick-the-shit-outta-you series of barbell complexes in the AM probably wouldn't work too good with strength work in the evening.
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T

Tater Tot

"My God... it's full of Starch!"
Snowman Prophet of Doom said:
So, I'm kind of considering trying Insanity; it's really stuck itself into my brain the last few days. Any thoughts?
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I tried it for 2 weeks. I got very skinny, It was kinda bad as I lost a lot of muscle. It could have been my diet or genetics but I lost a lot of weight in those two weeks. It is pretty fun and you don't get bored. But it really depends what your goals are. If you want to build muscle it is obviously not the route to go
 
S

Snowman Prophet of Doom

Member
Tater Tot said:
I tried it for 2 weeks. I got very skinny, It was kinda bad as I lost a lot of muscle. It could have been my diet or genetics but I lost a lot of weight in those two weeks. It is pretty fun and you don't get bored. But it really depends what your goals are. If you want to build muscle it is obviously not the route to go
Click to expand...

Losing weight is my primary goal right now, so maybe I'll give it a try. It's not too expensive if you get a Like New used version from Amazon or eBay.
 
F

Fleet_of_Foot

Member
So I brought up Jack3d yesterday and didn't get much response. I was under the impression that Jack3d is a pretty common supplement people use. Maybe not?

As I said yesterday, I was only using one scoop a day pre-workout. I wasn't feeling much effect, so this morning I upped it to two scoops.

I noticed an immediate difference. This stuff seems pretty great. Just mix it into water, and it tastes a lot like lemonade (Crystal Light or something similar).

For lack of a better description, the results are like I'm in beast mode. I get jumpy, my body tingles. Honestly I wouldn't call it a 100% pleasant feeling. Basically I feel like "OK LET'S LIFT SOME FUCKING WEIGHTS." I destroyed my chest and triceps this morning. My arms and shoulders were shaking afterwards like it was the first time I'd ever lifted.

Anyway, I've been reading about the potential side effects and it's definitely not something I brush aside. But so far it seems like pretty much all upside. I'm not trying to make this sound like a commercial. Just trying to recommend something that might be helpful to some of you.

http://www.jack-3d.com/
 
F

Fleet_of_Foot

Member
Jason's Ultimatum said:
They're a waste of money, and i'm sure you can find foods that have same benefits.
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I don't claim to know it all, but all you two have said is "they're a waste of money." Why?

I woke up at 5:50, drank the Jack3d, and was on fire to lift 30 minutes later. I'm not sure what kind of food would have had the same effect.

If you go back and read what I said, and take it all to be true...then you're going to have to tell me something other than "they're junk and a waste of money."

This morning, there was no denying that they worked (for me). I can only speak for myself but I'm definitely willing to listen if you have something to back up what you're saying.
 
J

Jason's Ultimatum

Member
Drink yourself a shake with papaya, mango, and a banana, and you'll explode with energy. I remember drinking a shake with those fruits in it before work, and when I got to work I couldn't stop moving. I had so much energy.
 
V

Veezy

que?
Jason's Ultimatum said:
The workout plan in the OP that's mainly compound exercises like DL, squats, bench, pullups, clean n presses, what about triceps?
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Heavy or high rep presses, both military and bench, will rock your triceps plenty. This is especially true for a novice. An intermediate or advanced lifter may need skull crushers or close grip triceps to get extra tricep stimulation, but when first beginning standing presses with mess them up enough.

As for pre-workout, I like the stimulants. I enjoy the feeling of my skin being on fire and feeling itchy. It's especially good in the morning, as if I work out with food in my stomach I throw up.

Different strokes.
 
S

shamanick

Member
I have a question (sorry if this has already been addressed). I have been using a modified version of the beginner's routine in the OP for the last week and a half. I am unable to complete a pullup, so I've been substituting lat pulldowns. Is this an effective way to work up to a pullup?
 
P

Petrie

Banned
shamanick said:
I have a question (sorry if this has already been addressed). I have been using a modified version of the beginner's routine in the OP for the last week and a half. I am unable to complete a pullup, so I've been substituting lat pulldowns. Is this an effective way to work up to a pullup?
Click to expand...

I was told to use the assisted pullup machine in order to build up to where I can do one on my own, or if unavailable use a resistance band to provide some assistance.
 
R

reilo

learning some important life lessons from magical Negroes
Jason's Ultimatum said:
I was doing clean n presses today, and the left side between the area where my leg and groin meet felt sore. I tried stretching but that didn't really help.
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Left labia?
 
J

J Tourettes

Banned
Was looking into buying a power rack/squat cage to save some money by nixing my gym membership. However it quickly became obvious that I was going to have to fork out at least £400 for a semi-decent one.

Being a tight bastard, I thought 'Fuck that, £400 for a metal frame, some fucker must've built one from scaffold or something'. I searched Google for scaffold squat rack and came upon this site: http://www.joeskopec.com/scaffold.html

This is basically the design I'm doing, except I have two additional bars for reinforcement at the base of the rack. I'll let people know how it went once I've built it.

If anyone is tempted to do this the measurements and materials I used are as follows:

4 x 75 inch poles (uprights)
6 x 36 inch poles (depth horizontal)
3 x 50 inch poles (width horizontal)
1 x 35 inch pole (diagonal brace)
24 fixed right angle couplings (18 + 6 for J hooks)
2 swivel couplings (diagonal pole)

I also ordered end caps for the poles.

Including delivery and VAT, a total sum of £126, quite a decent saving.
 
C

cuevas. PhD.

Member
J Tourettes said:
Was looking into buying a power rack/squat cage to save some money by nixing my gym membership. However it quickly became obvious that I was going to have to fork out at least £400 for a semi-decent one.
Click to expand...

Shoulda read the OP ;)
 
P

parrotbeak

Member
reilo said:
Left labia?
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Hahaha, that's one droopy labia.

Anyway, i think the groin is kind of a common place to get a hernia? My friend got that from lifting something heavy (he thinks, wasn't exactly sure when it happened). Is there a bulge at all?
 
Z

Zalasta

Member
How sick do you guys have to get before you decide to skip a work out and let your body rest instead? Just wondering if it's counter productive to stick to the schedule if you are coming down with a cold.
 
B

Brolic Gaoler

formerly Alienshogun
Ristamar said:
Weighted dips!

I loves me some weighted dips.
Click to expand...


Me too, I'm up to 55lbs now for my routine.

Nothing like doing 4 sets weighted, then dropping the belt and doing them unweighted to muscle failure. You feel like you're floating at first.

Zalasta said:
How sick do you guys have to get before you decide to skip a work out and let your body rest instead? Just wondering if it's counter productive to stick to the schedule if you are coming down with a cold.
Click to expand...


Depends on the symptoms.

You also have to take into account you're an asshole if you're really sick and go to the gym anyway. You run the risk of infecting a shit load of people.
 
J

Jason's Ultimatum

Member
I used to do 3 45lb plates when doing dips. I R AWESOME WITH ME DROOP TIT.

But seriously, no bulge. The soreness is gone now.

What I'm really pissed is the tiny bone next to my elbow that's still tender and sore. It has been almost a month, and the pain is still there. And I haven't done biceps since then. Maybe too many pullups?
 
R

Ristamar

Member
At the beginning of the summer I was at 3x8 using 125lbs with my dips with a 4th set of 5 or 6 reps, but I think that number has probably dropped since I stopped my old full body routine and switched to 5/3/1. Truth be told, I think my triceps and chest strength have fallen off a bit overall (I used to hit them pretty hard), but all my other lifts seem to be improving. I guess like Wendler says, though, you can't expect dramatic gains everywhere. There's always a sacrifice. I'm doing more squats and deadlifts these days, though, and that's a definite plus, so I can't really complain.
 
S

suffah

Does maths and stuff
Snowman Prophet of Doom said:
Losing weight is my primary goal right now, so maybe I'll give it a try. It's not too expensive if you get a Like New used version from Amazon or eBay.
Click to expand...

Do it! I've lost >12 lbs after phase one (combined with a low-carb diet).

If you want to gain muscle though, stay away. Far away.
 
E

ezrarh

Member
Alienshogun said:
Me too, I'm up to 55lbs now for my routine.

Nothing like doing 4 sets weighted, then dropping the belt and doing them unweighted to muscle failure. You feel like you're floating at first.
Click to expand...

Yes! It feels amazing once you drop the weights. It's like you're moving air. Once you get to 2 45 plates, you're finally adding on some steel balls as some of my friends would say.
 
P

Petrie

Banned
Question for you guys, hopefully my noob tendencies don't annoy too much:

Tonight I upped the weight on a few of the things I've been doing, it was my day 3 of the starting workout in the OP, so I went up and was fine, then got to my bench press and did 5 reps at 165 just barely, on the 3rd set I failed at the 4th rep. My question is does this mean I need to go back down or am I at just about the perfect wait considering I almost got there (and if I had a spotter may have pulled it off). The same thing happened on my 3rd set of curls doing 40lbs for the first time, 3rd set failed on the 4th rep.

Also, if I do fail like that, should I lower the weight and finish/do another set, or is that detrimental to progress?
 
I

ItAintEasyBeinCheesy

it's 4th of July in my asshole
Do what feels right, if you went to failure you still might have trouble once you drop to a lower weight. Stick with it and you will be able to get it up 5 times within a few weeks.

Anyone know some good muscle movies for inspiration? watched Pumping Iron and The Unbelievable with Ronnie Coleman.
 
P

parrotbeak

Member
Personally, if I fail on the 4th rep, I just make sure to note it in my log. I'll try to finish the last set at the same weight, but I'll rest longer in between, and if I fail there too, oh well. I keep the same weight the next session and I can almost always complete the sets the next time.

Lots of factors can change how hard it is to progress in one session--warm up, diet, stress, sleep, how recovered you are from previous workout. Just keep at it and make notes on how you feel.

Do you guys add up your total volume per workout (weight x reps x sets all added up), including warm up sets? I just started, since I'm now concentrating on upper, figure I can start from the beginning and see if I can find anything interesting in the numbers.
 
Wark

Wark

Member
Fleet_of_Foot said:
I don't claim to know it all, but all you two have said is "they're a waste of money." Why?

I woke up at 5:50, drank the Jack3d, and was on fire to lift 30 minutes later. I'm not sure what kind of food would have had the same effect.
Click to expand...

I'm really new at this and I'm not going to act like I'm a veteran or anything, but I feel the same way about Jack3d. I'm not sure if it's a placebo effect or something, but I feel more energized and seem to have success in lifting more weight than I have previously.

With that said -- and what others have told me in this thread -- I'm not going to try to rely on mainly on supplements, but my own strengths.
 
I

Idde

Member
Just a quick question: does anybody know how musclerecovery works exactly? Minimum of eight hours of rest, or eight hours of sleep? Unfortunately I've been having some trouble sleeping, so sometimes I lie awake randomly for three hours, but I'm still in bed. Does that fuck up my recovery?
 
R

Ranvier

Member
I just got back into working out (been semi-consistent for 3 weeks now) and I, like most everyone want to lose a bit of fat and gain a bit of muscle. I'm around 5'9, 165 pounds and I've been trying this thing where I lift at the gym one week and do P90x the next week. While I don't know if this is the best regimine to get results it fits into my work/study schedule really well.

My biggest problem right now is that I have really skinny wrists. As I'm starting to lift again I do see my forearms get bigger but my wrists remain the same. I understand its probably pretty hard to gain muscle there and the size is largely determined my bone size but does anyone know of any exercises that would help? I'm getting pretty desperate here and though the idea of creating micro-fractures in my Ulna and Radius is less then ideal I am very close to employing a dramatic practice of Wolff's Law which basically states bones that are constantly broken down will grow back bigger and stronger.

On a side note I've been getting a strange tingling sensation in my left arm when getting close to finishing my last few reps. Back in March I went to Cabo for a bachelor party and I slammed my left elbow on some rocks pretty hard and I got this terrible funny bone tingling sensation which lasted a couple of weeks. This same tingling sensation comes back when I've done a lot of push-ups or tricep exercises and while it doesn't keep me from working out, it is quite annoying. Has anyone experienced something like this?
 
V

Veezy

que?
Jason's Ultimatum said:
What I'm really pissed is the tiny bone next to my elbow that's still tender and sore. It has been almost a month, and the pain is still there. And I haven't done biceps since then. Maybe too many pullups?
Click to expand...
If there's some sort of irritation in the joint, movement is going to irritate it.

Have you tried using a NSAID and ice to keep the pain away and get rid of the inflammation?
 
M

MjFrancis

Member
Ranvier said:
My biggest problem right now is that I have really skinny wrists.
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Some people would consider this a blessing rather than a burden. From a bodybuilding perspective, small joints accentuate muscles more than thicker joints. Work with what fate has handed you.
 
J

Jason's Ultimatum

Member
Veezy said:
If there's some sort of irritation in the joint, movement is going to irritate it.

Have you tried using a NSAID and ice to keep the pain away and get rid of the inflammation?
Click to expand...

I'll ice it down and see if that works for a few days.
 
V

Veezy

que?
Jason's Ultimatum said:
I'll ice it down and see if that works for a few days.
Click to expand...
I strongly recommend it. That, and Motrin, 200mg-600mg, 3 times a day.

Personally, my patella isn't designed correctly and will, forever, cause irritation in my which will lead to inflammation, if I don't take care of it. I have to stretch daily to keep space in the joint, ice, and pop pills every few days or I have to get a cortisone shot to walk right. That problem didn't catch up to me till 25 years of not worrying about it.

You may have a similar issue, as the elbow and knee are, basically, the same sort of joint. If the OTC methods don't work after a week or so, you may want to make an appointment with an orthopedist in your area.
 
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