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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
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ItAintEasyBeinCheesy
it's 4th of July in my asshole
JB1981 said:
Lets fight him and find out.
He has some solid muscle on him. I'm sure he's not pulling 405 off the ground for reps, but he's in pretty great shape.JB1981 said:
I mean, fuck muscle, he can afford bodyguards and is stupid rich. I'd take that over my deadlift max any day of the weak. I don't give a damn about being a sell out.
Jason's Ultimatum
Member
Who gives a fuck if he's weak as hell? Does he really have a job where he's required to be physically strong? If he sets a new PR in bench, what's going to happen to him the next day? NOTHING. He'll continue living his stupidly rich life. I'd rather have women flock to my sexy body (which they do) than be strong.
cuevas. PhD.
Member
This man gets itJason's Ultimatum said:
Gary Whitta
Member
This is 100% true, I've been around some movie stars while they're prepping for a role and they are HARD-CORE, up at 6am to work out for several hours every day, and they're on super-strict diets with personal chefs making their meals and nutritionists and trainers supervising everything closely. I imagine almost anyone could pull off the Green Lantern/Captain America physique when they're on that kind of bootcamp regimen.kylej said:
Ketchup Boy
Junior Member
Veezy said:
lol this kid is like 20 years old and only 170-something pounds. He's really ripped, but doesn't really have a lot of mass. From what I heard, he says he's natty.
http://www.facebook.com/pages/Josef-Rakich-Fitness/118339324905728
His routine here if interested:
http://www.simplyshredded.com/josef-rakich-interview.html
And honestly, if Ryan Reynold's body is the limits that genetics can take you, I'd be incredibly disappointed. But I don't think it is. I don't believe you can have the body of the Mr. Olympia competitors today without steroids (and very hard training), but I definitely believe the body of this kid I posted is definitely achievable and definitely should be a goal for anyone. Even I believe Zyzz's body is achievable if you work hard at it and are consistent for enough years. Steroids just let you achieve these results at a much quicker rate and I guess people who use them just don't have the patience to wait. But people who want to stay natural and are willing to work hard and gain the knowledge required can and should achieve these results with good genetics or no good genetics.
Jason's Ultimatum
Member
Define big and strong.
The women I talk to like lean and muscular. Only low class women I see at the gym flock to the overly tanned huge motherfuckers with all the tattoos all over their body.
The women I talk to like lean and muscular. Only low class women I see at the gym flock to the overly tanned huge motherfuckers with all the tattoos all over their body.
cuevas. PhD.
Member
Everyone has different goals, nothing wrong with that.abuC said:
Once you've become truly injured and at the brink of not being able to do basic lifts around the house again, aesthetics take a back seat to rehab and getting functionally strong.
I am around 13-14% BF and have no plans on going lower for years until I have re-built my frame and ironed out all my weak links and demolished my injuries. 180 now but when I hurt my shoulder in 2007 I was around 11% and 200 pounds. Much different person then, I looked a lot better and was strong but I had terrible strength/flexibility imbalances that came with the standard SS/5x5 routines.
I had no knowledge with prefab work, anatomy of the problem joints like shoulder, lower back, knees -- I just blinding hammered away week in and week out at squats, deadlifts, bench, etc without giving tendons/ligaments chances to rest, the smaller stabilizer and secondary muscles a chance to catch up, etc. Then I injured myself. Out for 4 years.
Looking good on the beach doesn't mean anything if the next time I go to the gym I tear my labrum because of my genetically lax shoulder joints or herniate a disc (which I may have now) because of my previous injuries, leaving me with a numb leg for the next 5 years.
I am around 13-14% BF and have no plans on going lower for years until I have re-built my frame and ironed out all my weak links and demolished my injuries. 180 now but when I hurt my shoulder in 2007 I was around 11% and 200 pounds. Much different person then, I looked a lot better and was strong but I had terrible strength/flexibility imbalances that came with the standard SS/5x5 routines.
I had no knowledge with prefab work, anatomy of the problem joints like shoulder, lower back, knees -- I just blinding hammered away week in and week out at squats, deadlifts, bench, etc without giving tendons/ligaments chances to rest, the smaller stabilizer and secondary muscles a chance to catch up, etc. Then I injured myself. Out for 4 years.
Looking good on the beach doesn't mean anything if the next time I go to the gym I tear my labrum because of my genetically lax shoulder joints or herniate a disc (which I may have now) because of my previous injuries, leaving me with a numb leg for the next 5 years.
Would someone at a beginner level want to look into the fish oil, creatine, or any of the other stuff I see talked about? Currently I have one shake with ON Whey a day with a second one one lifting days, but I'm looking to perhaps get a bit more scientific with my approach to nutrition and such.
MickeyKnox
Member
And thus the thread descends into a quagmire of piss and bullshit as parties that can't or won't subscribe to a certain fitness lifestyle denigrate said lifestyle all the while declaring theirs as superior and ascribing seemingly desirable male qualities to it.
Long and short of it, this has been a great and successful series of fitness threads so piss off with the juvenile squabbles.
Long and short of it, this has been a great and successful series of fitness threads so piss off with the juvenile squabbles.
Petrie said:
I posted this a while back: http://www.informationisbeautiful.net/play/snake-oil-supplements/
I think it's a useful website since it links to a corresponding scientific paper for each supplement and their supposed benefit.
Domino Theory
Crystal Dynamics
What's the best way to get rid of imbalances? My left arm is weaker than my right arm and my right leg is weaker than my left leg.
Jaladinozozo
Banned
Domino Theory said:
switch to dumbells if youve been using barbells/machines
You really dont think that women would flock to him based on just his fame and money, not even considering his abs?Jason's Ultimatum said:
If thats the look he wants, then good for him. I dont see how being built for strength and still looking fit is a bad choice. Whatever floats your boat, I'd rather push bench pr than have a 6-pack but thats just me
shamanick said:
I don't want to get too crazy, since the majority of people I assume can go years lifting without much trouble or significant, long-term injuries -- but to be on the safe side if I could go back to my early college days when I started I would do things a bit differently.
To directly help you out though, here's what I would do:
1) Plan a deload week, or a week off (whichever you prefer). When I was lifting after a couple years and started getting into 5x5 and making great progress I would go for months with continued progress, feel great, until injuries and soreness popped up. It really shouldn't come to that. You can say every 8 weeks, regardless of my progress, I'm going to deload. Or every 6 weeks deload, 12 weeks take a week or two off. I helps your joints, lets your CNS recover and desensitizes your muscles for when you ramp up again next cycle. The longer you've been training, the sooner you should be deloading/taking time off.
2) To go along with No. 1, listen to your body. That tweak in your knee, or pinch in your shoulder might not feel like much but it could be something significant building up just waiting to reach systemic threshold and then BAM, injury. Don't be afraid to take a step back every once in awhile.
3) Work on tissue quality. Buy a foam roller on Amazon for 10 bucks and roll around on it throughout the whole body. You can grab a couple lacrosse balls for $2 each on there too for more precise massaging. Cheap as hell, and very effective when lifting a lot.
4) Assess yourself for imbalances. This would be more tough for novices to determine, so for example most people are much stronger with their PUSHING muscles (pecs, front delts, lats) than they are in their PULLING muscles (external rotators, scapula stabilizers, upper back). If you're doing horizontal/vertical pressing at a 1:1 ratio of horizontal/vertical pulling that is generally the minimum you want to maintain. Personally, I am doing 2:1 pulling to pushing. Your shoulder health will greatly improve the more back exercises you do. Doing 25 sets of chest and 10 of back is bad bad bad.
It doesn't help that most people sit all day in a hunched over posture only contributing to this. The stronger the muscles at the front are they pull your whole body forward. Another one, you might have strong glute maximus muscles for squatting and deadlifting but weak glute medius/minimus muscles. These are worked more with single-leg training for stabilization, as well as abduction/adduction exercises like clamshells.
Most people can bench press 300 pounds, but how many pushups can they do? Most of the time, very little. Similarly, they can bench press 300 pounds but how much weight can they do for external rotations? Again, could be very little and that would show you have some serious imbalances in your shoulder.
5) Posture. Probably the most important for overall health and function, what your posture is like. Do I have hunched shoulders? My odds at shoulder impingement skyrockets. Do I have significant anterior-pelvic tilt? My odds at a lower back injury skyrockets. These are things that I would look at before I started loading 300 pounds on my back.
What about more obvious things like do I walk with my feet pointed out? Do I have a forward head posture? Most people might think they were born this way, or just normal -- but most can be fixed.
6) Check if you can even safely perform squats, deadlifts, etc. I don't really like to just recommend left and right, "You should be squatting" or "You should be deadlifting." Problem is, a lot of people, especially at first, shouldn't even go near a back squat or deadlift until they've be coached or spend time assessing if they can safely do said exercises.
For example, if you can't squat down without any weight to parallel without rounding your back you shouldn't squat with weight until you can IMO. If you can't bend over enough in getting ready for a deadlift without rounding your back you shouldn't be pulling off the floor, but pulling off raised pegs in a power rack.
I'm most likely being too critical and safe, as I said above, but this is for me. If you look at yourself and notice you can't do pushups, have some postural issues, haven't taken a day off from lifting in 4 months, etc you probably could benefit from this stuff.
X-Frame said:
I'd kill to be able to correct my posture. No matter what I try it seems like my APT will never go away, and I stand with my feet pointed inward unless I think about it constantly, same with posture. I've got a roller and have been working on static stretches and such, but nothing seems to be helping, my natural posture is hunched over it seems.
Gary Whitta
Member
If I'm on a low-carb diet should I be concerned about the sugar content in skim milk if I'm using that as the mixer for a post-workout protein shake? I know mixing it with water doesn't taste anything like as good but I'd be willing to do it if it's better. My weight loss has stalled out a bit lately and I'm wondering if the 12-15g of sugar in the milk I've been drinking every day could be a factor.
MickeyKnox
Member
Define low.Gary Whitta said:
Gary Whitta
Member
I try to stay under 100g carbs per day, usually closer to 50g.MickeyKnox said:
MickeyKnox
Member
Hrm, try this then.Gary Whitta said:
Keep to your diet and exercise regimen so that you're running a good caloric deficit for 5 days out of your week, pick one day to eat BIG followed by a day of fasting, no food just water. If you were making decent progress with fat loss and your results have stalled out that should jump start your metabolism.
OpinionatedCyborg
Member
ya, pretty much.cuevas said:
in the end, for 99% of us, lifting weights is an exercise in vanity. whether we're lifting to increase the weight we can lift, appearance, or a combination of both, it's a pursuit driven by vanity. for most people, there is no good reason to be able to deadlift 600 lbs. nor is there any particular benefit to having abs. Yes, being in proper physical condition is good because it increases our chances of living longer and feeling better, but you can be in good condition without being shredded or squatting 500 lbs.
so work towards your goals and don't worry too much about what everyone else is doing. bodybiulder, powerlifter, endurance athlete, etc -- the only right or wrong choice applies to you and your goals.
X-Frame said:
My shoulders are slightly rounded/hunched and I think I may have an impingement on my left shoulder. Range of motion has been shit, can't fully extend over my head without feeling tightness and a slight discomfort. I know you've dealt with should injuries in the past, any advice/tips?
Excellent post by the way.
I got a virus the week of the big test in Smolov and completely flamed out. Oh well, it was a fun experiment. I may do it again next summer.
Now I'm trying to do the funnest thing in the world, lose no more than 1 pound per week for 12 weeks or so.
Tested my deadlift, and seemed to not lose any weight there. My military press continues to be embarrassing though, especially after I take my max and then use 90% of that to base my 5/3/1 reps on.
Now I'm trying to do the funnest thing in the world, lose no more than 1 pound per week for 12 weeks or so.
Tested my deadlift, and seemed to not lose any weight there. My military press continues to be embarrassing though, especially after I take my max and then use 90% of that to base my 5/3/1 reps on.
parrotbeak
Member
+1 nomination to do injury prevention section of OP.X-Frame said:
Sets and reps. 5x5 = 5 sets of 5 reps. 5/3/1 is 1 set of 5 reps, 1 set of 3 reps, 1 set of 1 rep.Petrie said:
PumpkinPie
Banned
I only started 4 working out 4 days ago and I'm seeing (and feeling) changes already:
14th Aug:
17th Aug:
14th Aug:
17th Aug:
I'm losing the peakiness from my biceps and I think I'm looking altogether more bulky, my chest is definitely looking less boney and more defined. I have been eating 4000 calories per day. What do you think?
I could never stick to working out in the past, but after eating properly and seeing results it just makes me want to work harder.
14th Aug:
17th Aug:
14th Aug:
17th Aug:
I'm losing the peakiness from my biceps and I think I'm looking altogether more bulky, my chest is definitely looking less boney and more defined. I have been eating 4000 calories per day. What do you think?
I could never stick to working out in the past, but after eating properly and seeing results it just makes me want to work harder.
X-Frame said:
Thanks a lot for this. As I am older (34) and been serious for only a few months, this is the kind of information I need. The only thing that is really bothering me is I don't have anyone to check my lifts for incorrect form. I've read a lot and try to be mindful of form but I'm worried that there may be something that I'm missing. Personal trainers want a commitment and I'm just not ready to shell out $500+/month. None of my fat lazy alcoholic buddies want to come to the gym either.
I'll second the pile of useful information X-Frame has up there. Good stuff.
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PumpkinPie - Keep it up. Four days is nothing in the scheme of things, you'll have more progress to come if you maintain this new habit. Take new pics in monthly or quarter-yearly increments so you can compare your own progress if you are going for such a thing.
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PumpkinPie - Keep it up. Four days is nothing in the scheme of things, you'll have more progress to come if you maintain this new habit. Take new pics in monthly or quarter-yearly increments so you can compare your own progress if you are going for such a thing.
Gary Whitta said:
Post workout carbs will burn immediately, especially if you have some resistance training in your workout instead of just cardio.
If you're stalled, give yourself a recharge day, eat good, fibrous carbs and whole grains, cut back on fat (assuming you're doing a ketosis kind of low carb diet). After that go back to steady training, that should help muscle development and a week or two down the road you'll see the results (besides the immediate water flush you'll see a few days later)
TheRagnCajun
Member
H3xum said:
Agreed. After a workout your body is depleted of glycogen stores, and will use the sugar from your milk to replenish. It shouldn't really affect fat.
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Anyone here try the one hundred push-ups challenge?
I started at Week 3 on Monday (recommended based on my current fitness level), and this morning I had completed the second day middle set. Gotta say, I just barely did it. Arms were trembling on the fifth set as I tried to knock out 19 reps.
I started at Week 3 on Monday (recommended based on my current fitness level), and this morning I had completed the second day middle set. Gotta say, I just barely did it. Arms were trembling on the fifth set as I tried to knock out 19 reps.
Saadster said:
Haven't posted here in a while, feel left out
Just echoing this, looking in the mirror and seeing changes and knowing how much improvement has been made, is what keeps me going. Being confident to go to the beach and walk around with no shirt is a great feeling.
Keep it up PumpkinPie!
I got a new whey protein mix and it has 27g of protein per scoop. I think I have read that if you take too much protein in one go your body won't take it all in and some of it will be wasted, how true is this? I was thinking on making my shakes with 2 scoops but I don't know if 54g in one shake is too much. I also read that the body will get used to what you give it and adjust so that it takes it all in if you keep feeding it whatever amounts you give it so there is as little waste as possible. Can someone enlighten me? I want to get as much protein as possible but I don't want to waste it either.
Trying to eat as much as I can too but it's hard to eat a ton of food during the day. I'm 6'3 204lbs if that matters.
Trying to eat as much as I can too but it's hard to eat a ton of food during the day. I'm 6'3 204lbs if that matters.
D
Deleted member 12837
Unconfirmed Member
X-Frame said:
shamanick said:
I'm also curious.
I had surgery on a herniated disk when I was 18. Once I recovered (fully, thankfully), I was always a bit nervous in the gym, but did some weight training on and off and stayed in shape running or playing basketball. I also went through periods of being a slob, gained a little bit of unfavorable weight.
I'm now almost 23, have been doing SL 5x5 for ~6 months now and have been loving it. My lower back and core have gotten so much stronger, and I feel a lot more safe/secure about my previous injury. I'm in the best shape of my life (pre- or post-injury) and only getting stronger.
Are the issues with SS/5x5 that you're speaking of only applicable for someone who's been on the program a little longer and lifting bigger weights?
edit: oops, saw you actually already responded. well, if you have anything to add after reading my comment, feel free to quote this
Also
X-Frame said:
I've had a suspicion I might have slight anterior-pelvic tilt, but it's hard for me to tell. Any good tests for this?
Fleet_of_Foot
Member
Petrie said:
I've been doing a lot of research on this lately and what I'm reading consistently is that you need to have 1-1.5 grams of protein per pound of body weight every day, not just the days you're lifting. Your muscles will be rebuilding for 48 hours after you've lifted, not 24. So taking a second shake only on lifting days isn't helping you. (Well it is, but you should be doing it every day.)
If you weigh 150 pounds, aim for at least 150 grams of protein every day.
FallingEdge
Member
Aight, my goal is to do Greyskull LP for the next 10-12 weeks Add a few more iso exercies, nothing crazy. Pullups everyday along with chinups. Regain my strength and lose the fat I gained in the past 3 weeks. Then focus on bulking. Maybe do PHAT or Lyle's generic bulking routine.
Let's gooooooooooooooo!
Let's gooooooooooooooo!
Brolic Gaoler
formerly Alienshogun
Slowly but surely getting there.
I'm finally up to 285 5x5 squat. (and full squats, none of that half shit I see everyone and their mother doing in the gym)
Pretty soon my legs will be as strong as my upper body.
Thinking of posting Calf pictures. I have the best calves I've ever seen on a person. They are ridiculous.
I'm finally up to 285 5x5 squat. (and full squats, none of that half shit I see everyone and their mother doing in the gym)
Pretty soon my legs will be as strong as my upper body.
Thinking of posting Calf pictures. I have the best calves I've ever seen on a person. They are ridiculous.
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