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[parrotbeak]

bah, Sams Club is discontinuing EAS Whey Protein 5 pound bag and bringing in Muscletech which has less protein, more carbs per serving scoop.

Ah, I guess we still have it here in Hawaii cuz it probably took a long time to get here. Guess I'll stock up.

 

[Chinese Electric Batman]

http://www.youtube.com/watch?v=2lvX4rr_8hc&t=10m13s

 

[Brolic Gaoler]

http://www.youtube.com/watch?v=2lvX4rr_8hc&t=10m13s

Wasn't he juicing among other things?

Why are people so up on that kid?

 

[PumpkinPie]

Wasn't he juicing among other things?

Why are people so up on that kid?

Because he represented us skinny geeks


I tried squats for the first time today...I managed 65!









noooo pounds, not kilos -_-

Would you believe it if I told you my job is heavy lifting?

 

[Carbonox]

Abdomen can fuck right off. I'm getting back to the gym this coming week. Had a week off to help ease my abdomen and its' better but still. I miss the gym big time.

Gonna return to primarily compound exercises as it's been a while since I was focusing on them. If I stuck with them as I did for the first few months of joining the gym, I'd have much better gains than I do now. Still, I'm slowly pushing towards/over the 80kg body weight target without gaining too much fat.

 

[Brolic Gaoler]

Because he represented us skinny geeks


I tried squats for the first time today...I managed 65!









noooo pounds, not kilos -_-

Would you believe it if I told you my job is heavy lifting?

Everyone has to start somewhere bud.

 

[Petrie]

Everyone has to start somewhere bud.

When I went to the gym the first time 4 months ago, I struggled to squat 95lbs, and wasn't going deep enough with that weight. Now im up to 3 sets of 215 with 7 reps a set, ass to the grass. Keep at it.

 

[Brolic Gaoler]

When I went to the gym the first time 4 months ago, I struggled to squat 95lbs, and wasn't going deep enough with that weight. Now im up to 3 sets of 215 with 7 reps a set, ass to the grass. Keep at it.

Exactly.

Just be sure to maintain proper form Pumpkin.

 

[patri0tic]

Age: 28
Height: 5'9"
Weight: 149
Goal: 200lbs, get big, get strong and get a defined body.
Current Training Schedule: Stronglift 5x5 Mon,Wed,Fri
Current Training Equipment Available: a pair of 28lbs dumbells, 8.5kg barbell with 48kg weights
Comments: I've done weightlifting many years ago and like many others I didn't have a proper training plan and strict diet so I just gained little bit of strength and and very little muscle gains also it was on and off to the gym. But now this is my 4th week of doing SL5x5 and I can see that I'm gaining strength and muscle as currently on my workout it's 80lbs and only the overhead press with 76lbs. I add 2kg each work out. With work and family life going to the gym is hard so I workout at home, squats is hard without a rack and heavy weights Im planning to buy some wood and make a squat rack out of it looking at the OP.

my bmr when i started was 2600 kcal and i aim to get between 3000-3500 kcal with 146 - 210g of protein daily.

my diet consists of

2 fried eggs, bowl of dried fruit and nuts muesli, bacon, cottage cheese, a can of tuna, milk(2L), beef steaks, pork chops, chickens and protein whey. these varies from day to day.

Workout A
Squat
Bench Press
Inverted Rows
Push Ups
Reverse Crunch

Workout B
Squat
Overhead Press
Deadlift
Pull Up/Chin Up
Prone Bridges(plank?)


I'm beginning to struggle with my 4th and 5th sets as the weights get heavier and heavier. so I'm thinking if I stay with SL5x5 or switch to SS3x5? or just lessen the sets to 3 instead of 5?

 

[ItAintEasyBeinCheesy]

Been using this for a few days, has added at least 5kg to everything I have been doing.

Fun, fun, fun.

 

[Jason's Ultimatum]

Wonder if I should squat today. When I was about to exit Publix last night, my vision went blurry, I felt light headed and almost fell to the ground. Never had that happen to me before. Maybe it was working so many days straight at Sports Authority (I work in apparel which constantly has you moving around). My head still feels a little weird.

 

[Petrie]

Just got my first batch of creatine in the mail. Couple questions that the internet isn't helping with:

I know normally its taken before working out, but that you won't use the creatine you've just taken, but what is currently stored. Does that mean being my first day I should take it now? Or a larger amount?

is 45 mins before working out about that standard typically?

 

[Veezy]

Just got my first batch of creatine in the mail. Couple questions that the internet isn't helping with:

I know normally its taken before working out, but that you won't use the creatine you've just taken, but what is currently stored. Does that mean being my first day I should take it now? Or a larger amount?

is 45 mins before working out about that standard typically?

You don't really need to load the creatine for a period of time before you jump on your standard dose. I mean, you can, and several people feel better about doing that, but I've never noticed a difference.

The general consensus, and I'm stealing this from 70sbig since Justin references Dr. Kilgore when discussing this topic, is (if you want) to load for 5 days at .3g per kg of body weight and then go down to .03g per kg of bodyweight. I tend to take it split up in two doses, once in the morning and then once in the evening or 30 minutes before my workout.

The important thing is to remember is that creatine monohydrate needs to be absorbed in the body to do anything. I take mine with some fish oil and a meal. Dr. Kilgore recommends chocolate milk.

 

[Petrie]

You don't really need to load the creatine for a period of time before you jump on your standard dose. I mean, you can, and several people feel better about doing that, but I've never noticed a difference.

The general consensus, and I'm stealing this from 70sbig since Justin references Dr. Kilgore when discussing this topic, is (if you want) to load for 5 days at .3g per kg of body weight and then go down to .03g per kg of bodyweight. I tend to take it split up in two doses, once in the morning and then once in the evening or 30 minutes before my workout.

The important thing is to remember is that creatine monohydrate needs to be absorbed in the body to do anything. I take mine with some fish oil and a meal. Dr. Kilgore recommends chocolate milk.

when would I want to take it once I'm just maintaining? Some say 45 minutes before, some right after, some morning.

 

[cuevas. PhD.]

when would I want to take it once I'm just maintaining? Some say 45 minutes before, some right after, some morning.

I take 5g with some fruit 30 minutes before my workout.

 

[Veezy]

when would I want to take it once I'm just maintaining? Some say 45 minutes before, some right after, some morning.

There's probably a "medically best" time to take your pill/drink, but I'm not sure if it even really matters. Others here may comment with more authority on the subject, but the important thing is it gets in your system.

I've always heard that the best time to take it is 30-45 minutes before working out. This allows you time to digest the supplement and will give a bit of a rush before you work out. Also, from a BroScience standpoint, if it’s in your system right before you workout you’ll be a little stronger. This, of course, isn’t true. However, it feels true, so it’s good enough advice.

Personally, I've never noticed much of a difference in the timing of when I took it. It might be best to take it a particular time before you work out, but as long as it's in your system it shouldn't matter too much. I really wouldn't sweat it. Take it before you hit the gym and on your off days take it with breakfast and you'll be fine.

 

[abuC]

My strength is starting to vary wildly from week to week, should I deload or take a week off? I'm on my 5th week of PHAT and most of my lifts in the last week or so are going down in weight or reps.

 

[Drealmcc0y]

I go to the gym 7 times a week, but its not enough, I want more.

Is it bad to go to the gym during the morning doing biceps then go at night and do biceps again?

Its just like normal where you do a different muscle every day but i go twice a day instead? Is it too much? or is it a good thing if you have the time?

 

[cuevas. PhD.]

I go to the gym 7 times a week, but its not enough, I want more.

Is it bad to go to the gym during the morning doing biceps then go at night and do biceps again?

Its just like normal where you do a different muscle every day but i go twice a day instead? Is it too much? or is it a good thing if you have the time?

Doing biceps 14 times a week ain't so bad.

 

[Drealmcc0y]

Doing biceps 14 times a week ain't so bad.

lolwut

I never said that

 

[cuevas. PhD.]

lolwut

I never said that

I was messing with you. Lifting weights 14 times a week seems a but excessive, especially when you are repeating isolation exercises twice a day. Remember, you grow during rest not while working out.

If you have the time, instead of lifting twice do cardio for one of those sessions.

 

[Drealmcc0y]

I was messing with you. Lifting weights 14 times a week seems a but excessive, especially when you are repeating isolation exercises twice a day. Remember, you grow during rest not while working out.

If you have the time, instead of lifting twice do cardio for one of those sessions.

Yeah you're right. I didnt make this suggestion because im obssessed with getting big quick, its because I have alot of free time and I want to spend as much time working out as possible.

I hate doing cardio though. Any cardio suggestions for someone like me?

 

[rando14]

Doing biceps twice a day is really overkill. Biceps are easy to overtrain.

 

[Drealmcc0y]

Doing biceps twice a day is really overkill. Biceps are easy to overtrain.

Hey rando, I watched a youtube vid of Arnold the other day and he said he worked out 5 hours a day D:

I cant go much longer than an hour before that muscle is just too tired to carry on. How did he do it?

 

[Veezy]

Yeah you're right. I didnt make this suggestion because im obssessed with getting big quick, its because I have alot of free time and I want to spend as much time working out as possible.

I hate doing cardio though. Any cardio suggestions for someone like me?

Here's a few fun ones taken from "50 Greyskull Approved Conditioning Workouts for the Modern Viking":

5 Burpies followed by 10 pushups ten times
400m lunge followed by 400m sprint
Find a suburban neighborhood, track out a mile worth of running. Sprint from stop sign to stop sign. At every stop sign, to 5 pushups, 5 burpies, or 5 air squats.

I really hate cardio/conditioning, so I go for the short grueling sessions versus long running. Deus Ex just came out, I don't have time for that shit.

EDIT: Drealmcc0y, he used steroids.

 

[cuevas. PhD.]

Hey rando, I watched a youtube vid of Arnold the other day and he said he worked out 5 hours a day D:

I cant go much longer than an hour before that muscle is just too tired to carry on. How did he do it?

Roids.

 

[OpinionatedCyborg]

Roids.

and years of work

 

[rando14]

Hey rando, I watched a youtube vid of Arnold the other day and he said he worked out 5 hours a day D:

I cant go much longer than an hour before that muscle is just too tired to carry on. How did he do it?

Like other guys said, a big part was steroids. It's also really important to notice that he used to sleep a TON. Seriously, if you see Pumping Iron and other recounts from his friends, he used to sleep a lot on the beach mid-day. That much rest would probably be really beneficial for growth, but is of course impractical for those of us who have jobs.

 

[Brolic Gaoler]

and years of work

This, also I don't think he did it all in one sitting.

I would imagine 2 sessions a day.

I do a two hour session 4/5 times a week, so it's not unfathomable tha someone who does that for a living could/would double it.

I don't roid, just wanna make that clear in case it may seem I'm aluding that I do.

 

[Jason's Ultimatum]

My strength is starting to vary wildly from week to week, should I deload or take a week off? I'm on my 5th week of PHAT and most of my lifts in the last week or so are going down in weight or reps.

Happens to me sometimes, too. Take a week off. Well, I do that for me, and I'm back even stronger.

 

[MjFrancis]

The Twenty Pistol Squat Challenge - Al Kavadlo

Al Kavadlo posted a challenge on his website to pull off a set of 20 consecutive pistol squats on each leg back to back. Since I do pistols semi-regularly, I figured I could give it a go. He posted three separate challenges to account for varying levels of skill:

Beginner
Alternating legs, perform 40 total pistol squats (20 each leg) in as little time as possible. Rest in between reps only for as long as you need to in order to maintain good form. This may be anywhere from a couple of seconds to a couple of minutes depending on your fitness level. You can break the reps up however you like. Do them one at at time with long breaks in between if you need to – however you do it is fine as long as you get your reps in. With enough practice you should be ready to move to the next step relatively quickly.

Intermediate
Perform 10 consecutive pistols on each leg in a single set with as little time between reps as possible. Don’t sacrifice good form to do them quickly – keep your reps clean. Rest for as long as you want and then do the other leg. Take another break and then do it all over again.

Advanced
For the advanced version, the objective is to perform 20 consecutive clean reps on each leg without stopping. A true master of this challenge will be able to perform all 40 reps in less than two minutes. I’m still working on perfecting it, but I’m getting close.

I did the Intermediate challenge, and timed myself like the Advanced challenge. My time was 2:40. I'm still a good way off from doing twenty consecutive pistol squats. Even Al looked a little tired for the last few on his right leg in the video, but that's how I look by reps eight or nine on my half-sets (usually just for the left leg).


Also, I've made incremental progress on my pull-ups. Three sets of seventeen and one of sixteen for my four max effort sets. Slightly better than 16-16-17-16.

 

[LogicStep]

Yo fellow fitness junkies! I have a question. I have been hitting the gym hard for a month and a half now and eating like a motherfucker to get big. Results have been good so far, going up in weight at a pretty decent pace and my strength is going up a lot (raising the weight I can do for each exercise every 2 weeks more or less). I'm sure I will get bigger and my muscles will grow, just need to give them time and keep feeding the body (I'm making sure to eat at least 1g of protein per lb of weight, but I try to go over that as much as I can which is almost always). Now obviously I'm putting on some fat, not much though thankfully, but I don't do any cardio at all.

I was wondering if doing say 20 minutes of cardio every day would be overkill to keep the fat steady or lose some of it. The cardio I would do would be either walking/jogging on the treadmill or get on a spinning bike. Should I do this every day after working out, or would 3-4 times a week be enough?

 

[Enco]

Yo fellow fitness junkies! I have a question. I have been hitting the gym hard for a month and a half now and eating like a motherfucker to get big. Results have been good so far, going up in weight at a pretty decent pace and my strength is going up a lot (raising the weight I can do for each exercise every 2 weeks more or less). I'm sure I will get bigger and my muscles will grow, just need to give them time and keep feeding the body (I'm making sure to eat at least 1g of protein per lb of weight, but I try to go over that as much as I can which is almost always). Now obviously I'm putting on some fat, not much though thankfully, but I don't do any cardio at all.

I was wondering if doing say 20 minutes of cardio every day would be overkill to keep the fat steady or lose some of it. The cardio I would do would be either walking/jogging on the treadmill or get on a spinning bike. Should I do this every day after working out, or would 3-4 times a week be enough?

Don't do anything too intense.

I would say walking on off days would be plenty enough.

 

[dmshaposv]

I tried doing squats two consecutive days since last week. Murdered my (not sharp) knees.

 

[MrOogieBoogie]

After three months of near daily calisthenics and body-weight workouts, I have finally reached my goal of being able to do ten perfect dead-hang pull-ups in a row without stopping on a consistent basis (a week now). If I really try, I can make it to 11. This may not sound impressive to most of you, but when I started I could barely do three dead-hang pull-ups, and it was always with terrible form.

I can also maintain a perfect L-sit on parallel dip bars for about 15 seconds, and then immediately pull my legs back and switch into a handstand (granted, it's not a perfect handstand, and I'm still not strong enough to fully straighten my arms out while my legs are straight above me).

The only exercise I still can't seem to get on a consistent basis is the muscle up. I've done it before on very thin bars, but I have trouble with thicker ones (that's what she said). Any special tips on executing perfect muscle ups? I can do other fancy shit on pull-up and dip bars, but this is the holy grail for me.

 

[deadbeef]

3 weeks in to my diet and I'm down 10 pounds so far. I figure about 5 pounds was water bloat so that puts me at 1.66 lbs lost per week of additional weight which should be all fat. I forgot how fun it is to see my abs coming in each morning - the only good thing about a diet.

 

[Sarcasm]

So I been too busy to do much. I have never really exercised for a point in my life. I did do sports and kept active - but my previous job was catching up faster. Than I moved to Taiwan. It has been over a month and just with diet change I have lost 4 kg.

My stomach is much smaller. Now I need for more of it to go away as with my butt.

The place I am lving at currently has a 3 lane lap pool and a small weight room. Besides doing ab crunches what else can I do?

And yes rice is a large part of the diet. I been pretty much in taking carbs. I can squeeze some time to do this morning or late night.

Age: 27
Height: 182cm
Weight: 74kg
Goal: 65kg
Current Training Schedule: Nil - Can do early morning or late nights
Current Training Equipment Available: 3 Lane Lap pool & small weight room. I think no free weights.
Comments:

 

[Jason's Ultimatum]

I think I found out why my elbows are sore. It's gotta be from squatting. I noticed they started hurt when I did squats yesterday.

 

[Brolic Gaoler]

I think I found out why my elbows are sore. It's gotta be from squatting. I noticed they started hurt when I did squats yesterday.

Too narrow of a grip?

I'm still betting it's from bicep work. That's what made mine hurt. I think it's just getting irritated from regular use in everything else.

Now that I cut back bicep days my elbow is almost completely better.

 

[jmdajr]

(moved here*)

Man not sure what the deal is but I guess I've plateaued because I've just felt completely whipped out these past two weeks. I think the fact that I haven't slept that well hasn't helped either. Some days I feel like I'm literally going to pass out on my desk. I like to challenge myself but maybe I've gone as far as I can go.

Does anybody every take into consideration their target heart rate? After looking into it I think I might be working too close to my maximum heart rate (at least while I'm running) and it's being detrimental. Maybe I also need more nutrition.

Anyhow, just wondering if any of you ever get into these ruts and how you get out of them.

stuff I do
1)gym stuff (push ups, lunges, planks, free weights ,etc.) (2 x week)
2)yoga(3 x week)
3)running (2x week)

 

[MjFrancis]

The only exercise I still can't seem to get on a consistent basis is the muscle up. I've done it before on very thin bars, but I have trouble with thicker ones (that's what she said). Any special tips on executing perfect muscle ups? I can do other fancy shit on pull-up and dip bars, but this is the holy grail for me.

I don't know if you are familiar with it already, but Beast Skills has a solid muscle-up tutorial: The Muscle-Up.

I'm still not in the muscle-up club. I'd have to significantly decrease my pull-up volume, I suspect. And spend time training the movement more than once every blue moon.

 

[Poindexter]

Welp, I fell off the wagon about 2 months ago. I took about 3 weeks off and half assed it for about a week. I got back on it and surprisingly didn't gain any weight but I lost of a lot of strength.

So now I've been back on it for about a month and I'm feeling good. I finally stopped being in a deficit and decided that my 4 month long cut was over for now. I'm at about 18-20% bf and I'm just going to do a clean bulk.

I started feeling lethargic from the long deficit and long period with minimal gains. The weight loss also slowed down so my only motivation was gone.

But I'm back to it and I'm eating around maintenance and can already feel a difference. I've added 2 pullups to each set already with feels good because pullups have always been a weak spot. I'm on a 3 day split with the other days just taking long walks/runs with my dogs.

I've also decided to drop protein shakes. I started hating them on my cut and when I replaced that protein/calorie intake with real food I felt much better physically.

 

[MrOogieBoogie]

I don't know if you are familiar with it already, but Beast Skills has a solid muscle-up tutorial: The Muscle-Up.

I'm still not in the muscle-up club. I'd have to significantly decrease my pull-up volume, I suspect. And spend time training the movement more than once every blue moon.

Thanks for the link, man.

http://www.youtube.com/watch?v=2q8KMnWUsvg&feature=player_embedded#!

That is absurd strength. Something like that is far more impressive to me than gym rats curling or benching large weights.

 

[gatti-man]

(moved here*)

Man not sure what the deal is but I guess I've plateaued because I've just felt completely whipped out these past two weeks. I think the fact that I haven't slept that well hasn't helped either. Some days I feel like I'm literally going to pass out on my desk. I like to challenge myself but maybe I've gone as far as I can go.

Does anybody every take into consideration their target heart rate? After looking into it I think I might be working too close to my maximum heart rate (at least while I'm running) and it's being detrimental. Maybe I also need more nutrition.

Anyhow, just wondering if any of you ever get into these ruts and how you get out of them.

stuff I do
1)gym stuff (push ups, lunges, planks, free weights ,etc.) (2 x week)
2)yoga(3 x week)
3)running (2x week)

Take a 3 day break and get some sleep. Also what's your diet? Are you taking casein before bed? I would do weights 3 times a week and cut a day of cardiovascular.

 

[ultim8p00]

Hey fitness GAF, today I went to the gym and I tried to work out and I almost passed out. I don't know what the fuck happened as everything was going on just fine. I did 4 sets of flat dumbell presses and 4 sets of incline presses with 20lb dumbells, 10 reps each. I was a little sore, but no problem so far.

Then I went to do some bulgarian squats and all hell broke loose. I did 2 sets of 10 with 40lb dumbells and I started shaking like crazy, so I stopped immediately. But things just kept getting worse. I started feeling like I was going out of my own body and that I was going to pass out. I also felt like I was going to puke. I went to the bathroom. There, my body temperature started to drop at an alarming rate and I was sweating profusely.

What the fuck just happened? I've never experienced anything like this.

Also, I'd like for some advice on a routine because it seems to me like I don't even know what I'm doing as I am not seeing results.

* Age: 22
* Height: 5'10"
* Weight: 150lbs
* Goal: 170lbs
* Current Training Schedule: Monday, Tuesday, Thursday
* Current Training Equipment Available: Dumbells at home, but we have a free gym with equipment
* Comments: I'm not trying to get huge. I want to put on about 20lbs or so of muscle definition and that's about it. I have an insane metabolism.

Current stuff I do:
Mostly dumbell presses and squats, pushups, chin/pull-ups about 2x a week
I run 2 miles about 2x a week

 

[X-Frame]

I started taking ZMA for the past 2 weeks because I heard most people, especially lifters, don't have enough zinc and magnesium in their diets.

I haven't remembered dreams in a long time, at least since I started working full-time but now I am remembering a lot more. Not only that, but man if I wake up in the middle of the night I have RAGING erections like clockwork. I assume that's the increased testosterone production? Lol.

 

[kylej]

I'm all thrown off right now with the different machines at my school gym. Doing higher weights on my tricep rope pulldowns, lower weight on my lat pulldowns. Fuckin' pulleys, how do they work.

 

[deadbeef]

I started taking ZMA for the past 2 weeks because I heard most people, especially lifters, don't have enough zinc and magnesium in their diets.

I haven't remembered dreams in a long time, at least since I started working full-time but now I am remembering a lot more. Not only that, but man if I wake up in the middle of the night I have RAGING erections like clockwork. I assume that's the increased testosterone production? Lol.

I've noticed this too. I've isolated the dream-effect to just magnesium supplementation.

 

[Petrie]

So I've been sticking well with the OP beginner workout, but missed yesterday at the gym because of some serious gf drama. I wont make it today either. What im wondering is if I'm better off say doing mondays workout Wednesday, then wednesdays on Thursday, and fridays Saturday, or if I should just consider Monday missed and move forward at the same rate I have been?

 

[sebajuNujabes]

Thanks for the link, man.

http://www.youtube.com/watch?v=2q8KMnWUsvg&feature=player_embedded#!

That is absurd strength. Something like that is far more impressive to me than gym rats curling or benching large weights.

I've recently adopted the same line of thinking. I lifted weights for a few months but realized it wasn't for me,so I made the change to bodyweight exercises only. Ever read Building the Gymnastic Body? It has loads of good info and strength progressions like Convict Conditioning.