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

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Just wanted to thank everyone for the various advice thus far in this thread. I've been taking the gym seriously for about 3 months, but about 3 weeks ago switched to the beginner routine from the OP and have already been seeing greater results. The suggestions about pull-ups were spot on: got a pullup bar and have it on the closet door on the way out of my room and try to do at least a few various gripped pullups as I pass by it throughout the days, and already I can do 5 pullups, 7 chinups, and have seen my other lifts like bench press go up quite a bit in the process. Fantastic advice, and anyone having trouble should definitely heed that advice 100%.

If only it were as simply to improve myself with dips, but I've already achieved my first major goals at the gym (doing a pullup, benching my body weight, squatting over 200) and a lot of that is thanks to you guys. This is an amazing thread filled with awesome people who give out info that trainers charge a boatload just to give 10% of, and you guys are really awesome for doing so. Thank you.

*edit*

Scratch that, hadn't tried in awhile and decided to try and do some dips today, and was able to do 3 sets of 5, 5 and 6 reps. I couldn't be more excited right now.
 
Petrie said:
Just wanted to thank everyone for the various advice thus far in this thread. I've been taking the gym seriously for about 3 months, but about 3 weeks ago switched to the beginner routine from the OP and have already been seeing greater results. The suggestions about pull-ups were spot on: got a pullup bar and have it on the closet door on the way out of my room and try to do at least a few various gripped pullups as I pass by it throughout the days, and already I can do 5 pullups, 7 chinups, and have seen my other lifts like bench press go up quite a bit in the process. Fantastic advice, and anyone having trouble should definitely heed that advice 100%.

If only it were as simply to improve myself with dips, but I've already achieved my first major goals at the gym (doing a pullup, benching my body weight, squatting over 200) and a lot of that is thanks to you guys. This is an amazing thread filled with awesome people who give out info that trainers charge a boatload just to give 10% of, and you guys are really awesome for doing so. Thank you.
Click to expand...

Wait till you see the bill!
 
So I'm looking to make some major self-improvements and I have a question for you guys:

The Starting Strength routine seems to make good sense. I've lifted in the past, but always seem to lose steam after a few months. That being said, how many of you guys are actually doing the power cleans? I'm 28, my knees hurt sometimes, and I'm pretty damn out of shape (5'8'' and 190 lbs). Power cleans just seem like an injury waiting to happen. Are they absolutely essential for the program?
 
Fourth Storm said:
So I'm looking to make some major self-improvements and I have a question for you guys:

The Starting Strength routine seems to make good sense. I've lifted in the past, but always seem to lose steam after a few months. That being said, how many of you guys are actually doing the power cleans? I'm 28, my knees hurt sometimes, and I'm pretty damn out of shape (5'8'' and 190 lbs). Power cleans just seem like an injury waiting to happen. Are they absolutely essential for the program?
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I was in the same boat and honestly, do them if you can. Just don't do a weight you can't manage. I'd worry more about hurting yourself on Deads than Power Cleans, given the weight your handling on them. They've become one of my favorite parts of my workout.
 
Petrie said:
I was in the same boat and honestly, do them if you can. Just don't do a weight you can't manage. I'd worry more about hurting yourself on Deads than Power Cleans, given the weight your handling on them. They've become one of my favorite parts of my workout.
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Thanks for the advice. That's what I was thinking of doing - just going real light and getting the technique down at first. It's just a very intimidating and seemingly complex lift.
 
Fourth Storm said:
Thanks for the advice. That's what I was thinking of doing - just going real light and getting the technique down at first. It's just a very intimidating and seemingly complex lift.
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Do not be afraid to just do it with the bar for awhile to get the form down, forget trying to impress people or whatever. My roommate stopped going to the gym with me because of that and it sucks. He couldn't handle power cleans with weight or squats with very much weight, and became frustrated and embarrassed as he'd keep trying to do the stuff with too much weight and couldn't properly, so now he just doesn't go instead. Don't fall into that trap.
 
mooooose said:
Hey, so I'm a beginner. Currently doing:

Stuff

general gist of the week plus shoulders that im too lazy to type up right now. how is this plan? my chest is going well but i really feel my triceps are holding me back on taking to the next level. ive been at my plateau for awhile but my triceps have been getting stronger.

thoughts? any tips on getting good form for bentover rows/deadlift as well as a good shoulder routine for a beginner?
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Like leftfoot said, you need more legs. Specifically, you should add squats in because they're an awesome workout for...well, everyone. When you do them correctly, squats work a ton of muscles in the body. Also, I'd suggest adding some pullups and dips into your routine. I've gotten so much stronger from doing them.

For your bentover rows, I suggest starting off with no weight and teaching your body proper form. Focus on getting each section of the body( legs, torso, arms) in the correct position, then do the movement with no weight in your hands to feel how your arms and back should pull the bar towards you. Now add weight that you can do, and repeat. Slow and controlled movement throughout.

If you want to work shoulders just add in some upright rows and overhead press. You don't have to focus on them too much.
 
Left my house around Noon today to pick up some New Balance Minimus Trainers at my local mall -- but 3 stores didn't even sell them.

Then left my house around 3 PM to get a hair cut but for some damn reason people were tail-gating outside, drinking beers and music and when I walked into there were no joke 20 people waiting for 4 barbers. So I left.

And just now I went to my gym to lift only to arrive in an empty parking lot and a sign that said the gym will close at 4:30 PM for Staff Picnic.

GAHHH. 0/3 today!!! This is why I like to do nothing on weekends. Lol.
 
Built the weight sled and will try it out tomorrow with weights if it doesn't rain. Thing is solid. We made it out of 2x4/2x6 and used a thick nylon safety belt with a metal clamp and some metal chain to pull, which works perfectly.
 
SpaceBridge said:
Hey FitGAF:

Any reference site you guys could recommend that helps you put together a work out routine with suggestions plus diet based on the muscle you'd like to target?
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Are you an advanced lifter that's already carrying a good deal of lean mass?
 
sebajuNujabes said:
Like leftfoot said, you need more legs. Specifically, you should add squats in because they're an awesome workout for...well, everyone. When you do them correctly, squats work a ton of muscles in the body. Also, I'd suggest adding some pullups and dips into your routine. I've gotten so much stronger from doing them.

For your bentover rows, I suggest starting off with no weight and teaching your body proper form. Focus on getting each section of the body( legs, torso, arms) in the correct position, then do the movement with no weight in your hands to feel how your arms and back should pull the bar towards you. Now add weight that you can do, and repeat. Slow and controlled movement throughout.

If you want to work shoulders just add in some upright rows and overhead press. You don't have to focus on them too much.
Click to expand...
I'm not doing legs right now because I stand on my legs for 9 hours a day and I'm too sore when I get home to think of them. I usually do leg press, calf raises, and squats.

So, overall, is that a good routine? If all done correctly I mean.

And I'm trying to do bent over rows and get the form down with no weight, but I can't get my back "straight" like everyone says. Is there any tips for getting into that position? What in my back should I be feeling when I do bent over rows?
 
mooooose said:
I'm not doing legs right now because I stand on my legs for 9 hours a day and I'm too sore when I get home to think of them. I usually do leg press, calf raises, and squats.
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Squats are such a full body exercise though that not having them as part of your routine unless for medical reasons is blasphemy.
 
I will start doing them in 10 days when I have access to a better gym and no more standing on my feet for 9+ hours a day to the point where at 1030 at night I can't stand.
 
mooooose said:
I'm not doing legs right now because I stand on my legs for 9 hours a day and I'm too sore when I get home to think of them. I usually do leg press, calf raises, and squats.

So, overall, is that a good routine? If all done correctly I mean.

And I'm trying to do bent over rows and get the form down with no weight, but I can't get my back "straight" like everyone says. Is there any tips for getting into that position? What in my back should I be feeling when I do bent over rows?
Click to expand...
Alright, just as long as you don't write them off altogether.

Bentovers: Focus on your hips and shoulders when doing them. Make sure you're pinching your shoulder blades together. Keep your shoulders back. If you're rounding out in the middle/at the bottom, then make sure your hips/butt are up and behind the heels. Lower back should have a small arch in it. Concentrate on locking your body in that position; the magic is all in the movement.
 
mooooose said:
I will start doing them in 10 days when I have access to a better gym and no more standing on my feet for 9+ hours a day to the point where at 1030 at night I can't stand.
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No excuses! My job has me on my feet for just as many hours!

In reality, I totally feel you.
 
mooooose said:
I'm not doing legs right now because I stand on my legs for 9 hours a day and I'm too sore when I get home to think of them. I usually do leg press, calf raises, and squats.

So, overall, is that a good routine? If all done correctly I mean.

And I'm trying to do bent over rows and get the form down with no weight, but I can't get my back "straight" like everyone says. Is there any tips for getting into that position? What in my back should I be feeling when I do bent over rows?
Click to expand...
Widen your stance slightly and bend your knees a bit more. Practice with your profile in a mirror if possible. You're likely struggling due to hamstring inflexibility.
 
Does not having a rest day have any benefit at all or is it detrimental to muscle building? Say, for example, I work on arms for five days straight, the alternative would be a day on, day off, day on, day off, day on. Would even that be too much? I mean, there must be a point where you don't gain anything just like there is with excessive reps, right?

If that was a little long winded, basically: how often is it possible to exercise one muscle group before you stop gaining anything.
 
PumpkinPie said:
Does not having a rest day have any benefit at all or is it detrimental to muscle building? Say, for example, I work on arms for five days straight, the alternative would be a day on, day off, day on, day off, day on. Would even that be too much? I mean, there must be a point where you don't gain anything just like there is with excessive reps, right?

If that was a little long winded, basically: how often is it possible to exercise one muscle group before you stop gaining anything.
Click to expand...
You grow muscles while resting, not while exercising.
 
PumpkinPie said:
If that was a little long winded, basically: how often is it possible to exercise one muscle group before you stop gaining anything.
Click to expand...

Tricky question. It depends on how much volume you performed on that muscle, how much volume you performed overall on your whole body, how much you're eating, your genetics, how much you're sleeping, etc.

Generally though, if you're a beginner, you do not need to hit a muscle group more than 2-3 times a week. Arms, for example, should be something you spend the LEAST amount of time on if you're a beginner (which I am assuming you are). Your body will get the stimulation it needs to grow it's arms from doing bigger exercises like rows, pull-ups, pressing, etc.
 
I do legs once a week and unfortunately I can't go as heavy as I'd like, I tore a meniscus when I was younger and already have early arthritis in the same knee. The good thing though is that I've had naturally strong legs all my life, I was able to dunk @ 210lbs despite never working out my legs. It still sucks that I can't push as hard as I do with other lifts.
 
cR2Nh.jpg
 
Petrie said:
I just want a body like Ryan Reynolds. However I can do that.
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Yeah pretty much lol.



I've noticed my arms (lolwut) are falling behind. I need mass, especially on my biceps. Anyone have a good workout I can try? This is what I'm currently doing:

Alternating one arm curls 3x10
Barbell curls 3x10
Concentration curls 3x10

Should I just stick with that and continue to add weight? Or switch it up?
 
Anth0ny said:
Yeah pretty much lol.



I've noticed my arms (lolwut) are falling behind. I need mass, especially on my biceps. Anyone have a good workout I can try? This is what I'm currently doing:

Alternating one arm curls 3x10
Barbell curls 3x10
Concentration curls 3x10

Should I just stick with that and continue to add weight? Or switch it up?
Click to expand...
What makes you think they are falling behind?
 
I was wondering the opinion of some of the people that post in this thread. Which do you think would be a better beginner routine?


I've been doing this routine (from 2buildmusclefast.com / hodgetwins) for a few weeks:
Chest, Triceps, Shoulders
Military Press (Overhead Shoulder Press) 2 sets 8-12 reps
Bench Press 2 sets 8-12 reps
Captain's Chairs 1 set till failure
Ball Crunches 1 set till failure

Quads, Hamstrings, Calves
Leg Press 2-3 sets 10-20 reps
Glute Ham Raise 2 sets 10-15 reps
Standing Calf Raises 2-3 sets 25 reps

Back & Biceps
Pull-ups or Lat Pull-downs 2sets 8-12 reps
V-Bar Pull-downs 2 sets 8-12 reps

Captain's Chairs 1 set till failure
Ball Crunches 1 set till failure
Click to expand...


Here's the one listed in the OP.
Monday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 1 set of 5
Pull-Ups - 3 sets of 8-15

Wednesday
Squat - 3 sets of 5
Overhead Press - 3 sets of 5
Power Cleans - 5 sets of 3
Abdominal work

Friday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlift - 1 set of 5
Bent Over Rows - 3 set of 5
Arm work, if desired
Click to expand...

I'm sure everyone has their opinion and experiences, but I just wanted to hear them. Either way, I'm having fun trying to improve my body.
 
Anth0ny said:
Just looking in the mirror. chest looks good, shoulders look good, back looks good, arms look small =(
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Still making gains with sets/weights? Could just be a density phase of gaining muscles.
 
Wark said:
I was wondering the opinion of some of the people that post in this thread. Which do you think would be a better beginner routine?


I've been doing this routine (from 2buildmusclefast.com / hodgetwins) for a few weeks:



Here's the one listed in the OP.


I'm sure everyone has their opinion and experiences, but I just wanted to hear them. Either way, I'm having fun trying to improve my body.
Click to expand...

I was doing a similar routine when I began, and can say without a doubt the beginner routine in the OP is far superior. If you are just starting out, you really want more full body stuff like squats and deadlifts and such.

Also, the routine you're doing has way too many reps.
 
I really didn't get the hate about people using the squat racks to do curls till today when I saw a guy wearing sunglasses doing curls that maxed out at about 65 pounds. Just the bar and two 10 pound weights and after every set acted like he was doing 150 pounds..

Now I get it.
 
Wark said:
I was wondering the opinion of some of the people that post in this thread. Which do you think would be a better beginner routine?


I've been doing this routine (from 2buildmusclefast.com / hodgetwins) for a few weeks:



Here's the one listed in the OP.


I'm sure everyone has their opinion and experiences, but I just wanted to hear them. Either way, I'm having fun trying to improve my body.
Click to expand...

I"m no expert on Fitness compared to the rest of FitnessGAF, but if there's one thing I've always taken away from this subject, it's that less is more. Go with the OP's routine.
 
Ripclawe said:
I really didn't get the hate about people using the squat racks to do curls till today when I saw a guy wearing sunglasses doing curls that maxed out at about 65 pounds. Just the bar and two 10 pound weights and after every set acted like he was doing 150 pounds..

Now I get it.
Click to expand...

I wouldn't be able to curl much more than that.

*sadface*
 
Ripclawe said:
I really didn't get the hate about people using the squat racks to do curls till today when I saw a guy wearing sunglasses doing curls that maxed out at about 65 pounds. Just the bar and two 10 pound weights and after every set acted like he was doing 150 pounds..

Now I get it.
Click to expand...

How big was he?

Don't hate on the small framed.
 
Anth0ny said:
Yeah pretty much lol.



I've noticed my arms (lolwut) are falling behind. I need mass, especially on my biceps. Anyone have a good workout I can try? This is what I'm currently doing:

Alternating one arm curls 3x10
Barbell curls 3x10
Concentration curls 3x10

Should I just stick with that and continue to add weight? Or switch it up?
Click to expand...
Monday: bis.

Wednesday: Tris.

Friday: Bis and tris.
 
Copernicus said:
How big was he?

Don't hate on the small framed.
Click to expand...

Well, I'm sure Ripclawe has no issues with someone curling 65 lbs, it's someone curling any amount of weight in the squat rack. Added asshattery for wearing sunglasses not only indoors, but while lifting.

I mentioned several months ago I started to keep a log book of my lifting. I'm really, really glad I have. It's nice to read through it and see where I was and where I am now... unfortunately, it has been downhill for me since May. I'm 13 lbs lighter, all of my lifts are below my previous personal bests, and I'm not hitting the gym often enough. In fact, I've been to the gym only 16 times in the past 100 days. That's barely once a week. I have got to get back in there more often. Restructuring my free time begins now.
 
Draft said:
Monday: bis.

Wednesday: Tris.

Friday: Bis and tris.
Click to expand...

I should separate them? Cause I've been doing Bis/Tris together or Bis/Back together for as long as I could remember.

Current routine:

Alternating One Arm Curls 3x10
Barbell Curls 3x10
Concentration Curls 3x10
Weighted Dips 3x10
Tricep Kickbacks 3x10
Pulldowns 3x10
 
Reposted from old thread, thanks Soka.

Hey guys, I just wanted to make question since I don't know if I should be worried or not. I have searched Google and I really haven't found anything to make me feel like I don't need to worry. I have been working out very hard for a while now, eating a lot making sure I'm taking in enough protein and results are showing and I'm happy with where I'm going. What's worrying me is that I tend to eat one can of solid white tuna almost every day and I don't know if that's healthy or not. I'm thinking about the mercury that tuna has. Do I need to back off from tuna or do I keep going with it? It tastes pretty decent and has a ton of protein and almost no fat/carbs.
 
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