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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
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FallingEdge
Member
Jason's Ultimatum said:
Here are two articles that I found to be interesting that is focused on push/pull:
http://www.t-nation.com/free_online_article/sports_body_training_performance/the_40day_program
http://www.t-nation.com/free_online_article/most_recent/2_times_a_week_for_twice_the_gains
Escape Goat
Member
May have scored a job at my gym. No more paying monthly dues. hooray!
Brolic Gaoler
formerly Alienshogun
yacobod said:
Or you could use vibrams to avoid the nasty ass gym floor, haha.
Happened to me a few weeks ago where I felt a sharp pain/crackle where my collar bone meets my shoulder. Take it easy/light, treat it, and make sure to learn proper technique on everything.Gary Whitta said:
What I mean by that is, make sure that you are rotating your elbows outward as you are at the top of a pushup and keep your arms closer to your body (think of how your arm is at a natural rest point when you are standing, make note which direction the inside of your elbow and bicep is pointing to, that's the direction it should be facing when you are at the top of your pushup). It's a tougher push up to do, but it's more natural and it won't put undue stress on your joints. I hope that makes sense.
This.yacobod said:
Proper lifting shoes are going to be your best bet for the gym if all you're doing is free weights. If you can't afford a top end shoes, Chuck Taylors work just fine. Anecdotally, Louie Simmons, owner of West Side Barbell, prefers Chucks to your standard lifting shoe as you can push out with the sides of your feet for the sumo squat, adding more power to the drive back up. The man has people at his gym squatting 1k, he's probably onto something.
Lifting barefoot or in Vibrams works better than using running shoes, certainly, as there will be no cushioning to reduce the power of lifts. However, you still don't have complete foot contact with the ground. Plus, socks are slippery. Additionally, proper lifting shoes have a slight heel on them, anywhere from .5 to a full inch in additional height. This extra bit of heel adds, believe it or not, more control for the shoulder. To quote Dr. Kilgore:
"A higher heel allows the shin angle to become more parallel to the floor, shifting the hips closer to the heels, thus allowing the torso to be more upright in the bottom of a squat without significant vertebral deformation."
Also:
"The upright torso enables the lifter to use more shoulder musculature to better control the barbell he is holding overhead, more so than the same lifter would have in flatter shoes in a more forward leaning torso."
Some people have a squat shoe and a deadlift shoe. Some people like Vibrams for everything. However, if there's one thing that everybody who's serious about strength training will agree on, it's if your shoe is squishy it's wrong.
Lifting barefoot or in Vibrams works better than using running shoes, certainly, as there will be no cushioning to reduce the power of lifts. However, you still don't have complete foot contact with the ground. Plus, socks are slippery. Additionally, proper lifting shoes have a slight heel on them, anywhere from .5 to a full inch in additional height. This extra bit of heel adds, believe it or not, more control for the shoulder. To quote Dr. Kilgore:
"A higher heel allows the shin angle to become more parallel to the floor, shifting the hips closer to the heels, thus allowing the torso to be more upright in the bottom of a squat without significant vertebral deformation."
Also:
"The upright torso enables the lifter to use more shoulder musculature to better control the barbell he is holding overhead, more so than the same lifter would have in flatter shoes in a more forward leaning torso."
Some people have a squat shoe and a deadlift shoe. Some people like Vibrams for everything. However, if there's one thing that everybody who's serious about strength training will agree on, it's if your shoe is squishy it's wrong.
Jason's Ultimatum
Member
FallingEdge said:
So in the first link, he's suggesting doing this 5 times a week, 2 sets of 5:
deadlift
Bench press
snatches-one set 20 reps
bicep curl
Ill substitute ab wheel for pull ups
Do you guys think it's not wise to continue doing this beyond 40 days? Looks kinda fun to do with little sets for a long term routine, but do them 3 times a week instead of 5.
I could maybe do an alternate type thing, like:
Monday:
Deadlift
Bench press
Snatches
Dips
Pull ups
Wednesday:
Squats
incline bench press
military press
bicep curls
Stiff deadlifs
Friday: Repeat Monday workout
Does that sound good?
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Question about beer and exercise:
How detrimental are a couple beers after working out/exercising?
I did about two hours of hard calisthenics today, plus a five-mile run. Would a few drinks, say, four hours later, be that detrimental to my progress?
I feel like I deserve it!
How detrimental are a couple beers after working out/exercising?
I did about two hours of hard calisthenics today, plus a five-mile run. Would a few drinks, say, four hours later, be that detrimental to my progress?
I feel like I deserve it!
Discotheque
Banned
I just did 3 sets of 20s with 30 lb dumbbells. That sounds like bitchmade weight but I'm pretty scrawny dude
Did it to some "Push it to the Limit" from Scarface soundtrack lololol
Did it to some "Push it to the Limit" from Scarface soundtrack lololol
Jason's Ultimatum
Member
Why the fuck would you do reps of 20s? That's just pointless.
Hey guys, I have a question about protein powder that's been plaguing me for years now:
I seem to have some kind of intolerance to protein powder (tried many brands) all of em make me sick and throw up.
The funny thing is, I have no problem with the same brands if they are the "ready to drink" variety that you don't have to mix with water or milk or whatever.
For example, I cannot drink Myoplex Lite powder shakes (using milk OR water), I can't keep it down more than 30 mins. However, I have no problem with Myoplex Lite Ready To Drink. In fact, I enjoy it. I cannot tell what's the difference.
So far I've asked 2 doctors, 1 nutritionist and 1 gym instructor, all of them gave me difference answers that don't seem to make sense. So I figure maybe someone here knows something.
Halp.
I seem to have some kind of intolerance to protein powder (tried many brands) all of em make me sick and throw up.
The funny thing is, I have no problem with the same brands if they are the "ready to drink" variety that you don't have to mix with water or milk or whatever.
For example, I cannot drink Myoplex Lite powder shakes (using milk OR water), I can't keep it down more than 30 mins. However, I have no problem with Myoplex Lite Ready To Drink. In fact, I enjoy it. I cannot tell what's the difference.
So far I've asked 2 doctors, 1 nutritionist and 1 gym instructor, all of them gave me difference answers that don't seem to make sense. So I figure maybe someone here knows something.
Halp.
BronzeWolf
Banned
deadbeef said:
the pump is pointless
High reps can produce hypertrophy, BUT you have to make sure to do them right.
If you start thinking about "sets" as work instead of rep count you can expand your workouts.
I'm gonna use generic units for the sake of simplicity.
Take a set of 5 reps with 10 units.
Now take a set of 10 reps with 5 units.
If you look at them at this point you could say the first set will yield better results, but what happens when you introduce, time a set takes to do? You introduce a very important factor for calculating strength/force.
If you do both of those sets at the same rate the first will yield you better results, but if you condense both sets into the same amount of time, they will both need to yield the same amount of strength.
Like a car engine. Sure most cars can do 100 mphs, but that doesn't make a caravan as powerful as a mustang. Units/time instead of just number of units total. It's the same reason you can have a civic si beating the shit out of a mustang with a smaller engine, higher rpms.
Alot of people will probably disagree with this, but if you can manage to do 10 reps of 5 units in the same amount of time, control, and form as you can 5 reps of 10 units, you're reaching the exact same level of muscle hypertrophy, in ALL muscle fibers.
If you start thinking about "sets" as work instead of rep count you can expand your workouts.
I'm gonna use generic units for the sake of simplicity.
Take a set of 5 reps with 10 units.
Now take a set of 10 reps with 5 units.
If you look at them at this point you could say the first set will yield better results, but what happens when you introduce, time a set takes to do? You introduce a very important factor for calculating strength/force.
If you do both of those sets at the same rate the first will yield you better results, but if you condense both sets into the same amount of time, they will both need to yield the same amount of strength.
Like a car engine. Sure most cars can do 100 mphs, but that doesn't make a caravan as powerful as a mustang. Units/time instead of just number of units total. It's the same reason you can have a civic si beating the shit out of a mustang with a smaller engine, higher rpms.
Alot of people will probably disagree with this, but if you can manage to do 10 reps of 5 units in the same amount of time, control, and form as you can 5 reps of 10 units, you're reaching the exact same level of muscle hypertrophy, in ALL muscle fibers.
Brolic Gaoler
formerly Alienshogun
Jason's Ultimatum said:
Fuck that dude is tiny.
ItAintEasyBeinCheesy
it's 4th of July in my asshole
Alienshogun said:
http://www.youtube.com/watch?v=JqbyVAiL3gU&feature=share
Feel kinda bad for this kid. If its all body weighted exercise it would probably be ok maybe......... but it isnt.
Brolic Gaoler
formerly Alienshogun
ItAintEasyBeinCheesy said:
Yeah, I saw that video a while back, but what does that have to do with the dude you quoted me from?
Also, that kid is doing weighted exercises? Did some research come out to show that it's ok for kids to do weight train?
ItAintEasyBeinCheesy
it's 4th of July in my asshole
Nothing to do with anything, just cause.
There's other vids with him doing curls and stuff and no it isnt good for small kids to be doing weights...... not to mention kinda looks like he's on "supplements".
There's other vids with him doing curls and stuff and no it isnt good for small kids to be doing weights...... not to mention kinda looks like he's on "supplements".
Brolic Gaoler
formerly Alienshogun
ItAintEasyBeinCheesy said:
Yeah, that's messed up, but at least they aren't letting him turn into this.
http://www.youtube.com/watch?v=bcUudYbisLg
So there's at least a silver lining.
ItAintEasyBeinCheesy
it's 4th of July in my asshole
JaHeSus. I'm a big fully grown ass man and she almost weighs twice as much as me.
Both parents should be disgusted with themselves.
Both parents should be disgusted with themselves.
Brolic Gaoler
formerly Alienshogun
ItAintEasyBeinCheesy said:
I wouldn't even call them parents.
People should need a license to breed, but that's another topic.
I'm happy knowing my son is of higher genetic material.
EDIT:
I wouldn't go as far as to say they should be killed, but they definitely need to be taken away from her.
Also, I was wondering why everyone says to do 5x5, and then I did this workout tonight:
Squat 5x5
Bench 5x5
Incline 5x5
rest
Upper Back 1x8 2x5
Upper Back 1x8 2x5
Lats 1x8 2x5
Lats 1x8 2x5
Lower Back 1x8 2x5
And I'm still wondering why people say to do 5x5. It was a good circuit, and got me tired, and I can tell I got a good workout, but whats the advantage over doing 3x8? or 3x10?
Copernicus said:
I wouldn't go as far as to say they should be killed, but they definitely need to be taken away from her.
Also, I was wondering why everyone says to do 5x5, and then I did this workout tonight:
Squat 5x5
Bench 5x5
Incline 5x5
rest
Upper Back 1x8 2x5
Upper Back 1x8 2x5
Lats 1x8 2x5
Lats 1x8 2x5
Lower Back 1x8 2x5
And I'm still wondering why people say to do 5x5. It was a good circuit, and got me tired, and I can tell I got a good workout, but whats the advantage over doing 3x8? or 3x10?
It's perfectly okay for children to weight train. As long as the child is monitored and doesn't do anything stupid, strength training is dramatically faster than, say, Soccer or Football.Alienshogun said:
Using weights won't stunt their grown or effect bone structure. Factually, children that combine SAFE strength training with their sport of choice will actually have LESS injuries than their peers that do not, as their joints will be stronger while their body is developing.
One of my favorite articles on the subject is this here. Rippetoe also has strong opinions on the subject, supporting the activity, of course.
EDIT: That poor girl. Her parents should be arrested. I'm sure the therapy sessions and a strict diet will be much better for her in the long run then allowing mommy and daddy to kill their child.
Brolic Gaoler
formerly Alienshogun
balddemon said:
With 5x5 you go heavier. You should have felt a difference.
Alienshogun said:
Yeah I felt it, especially on the incline and the back exercises. But with bench and squat (mostly bench) I was too scared to put too much weight on...which is why I hate lifting by myself. Alas, after I close up the gym is the only time I have on Saturdays. If I have a spotter, my bench instantly goes up by 10-15 lbs.
ItAintEasyBeinCheesy
it's 4th of July in my asshole
Copernicus said:
There's a follow up vid where she has lost the weight, 320 pounds...... has tonnes of loose skin, wont be able to walk properly ever probably. Her mothers still massively fat though.
http://www.youtube.com/watch?NR=1&v=cNATWsVVwgo
"Caroline didn't realise that excessive eating was putting her daughters life dangerously at risk."
Fusion Pizza
Member
Jesus that video of that girl is just horrifying. How many people are like that in this country?
- Age: 29
- Height: 175 cm / 5'9" (?)
- Weight: 85-90 KG / 185-200
- Goal: Fat Loss - 15-20 KG
- Current Training Schedule: N/A
- Current Training Equipment Available: N/A
- Comments: First, regarding weight: I don't have scale so I'm not sure. But it was a bit lower than that like 1,5-2 years ago when I did som muay thai. Second: I have no idea, really, what I should eat. Breakfast now contains of a bowl of oatmeal with some dried apricots in it. A fruit before lunch, some regular lunch, a fruit, and some dinner.
Should I just begin with the beginner routines from the op? We have a gym at work so that won't be an issue, except that I can't even do a single pull-up.
Midas said:
- Age: 29
- Height: 175 cm / 5'9" (?)
- Weight: 85-90 KG / 185-200
- Goal: Fat Loss - 15-20 KG
- Current Training Schedule: N/A
- Current Training Equipment Available: N/A
- Comments: First, regarding weight: I don't have scale so I'm not sure. But it was a bit lower than that like 1,5-2 years ago when I did som muay thai. Second: I have no idea, really, what I should eat. Breakfast now contains of a bowl of oatmeal with some dried apricots in it. A fruit before lunch, some regular lunch, a fruit, and some dinner.
Should I just begin with the beginner routines from the op? We have a gym at work so that won't be an issue, except that I can't even do a single pull-up.
"Regular lunch" and "some dinner" doesn't really tell people anything when you're asking about diet.
parrotbeak
Member
They're out there. A friend who was in nursing school had to go take care of a super obese teen girl who had to be bathed with a hose outside cuz she was too big for the shower.Megalodactyl said:
Petrie said:
Haha, I guess you're right. Regular for me equals some pasta with some kind of soy protein product, or some white rice with falafel and yoghurt. Where as dinner is usually some of the same, in different variations. Frutti di mare or something like that. And some times it can be one of those "meal replacement" bars, when I get home too late and don't feel to cook.
Fuck being sick. Ran around 15kms at gym and worked abs for a while, ate lunch, dinner and then went out for a few quiet drinks, had 2, got home and couldn't stop vomiting for around 5 hours. Totally emptied my body and i'm exhausted now, just drinking light sips of water and electrolytes.
Is it possible my immune system got drained by cardio and then got blood poisoning from food or drinks? Gonna go doc tomorrow anyway :/
Is it possible my immune system got drained by cardio and then got blood poisoning from food or drinks? Gonna go doc tomorrow anyway :/
J Tourettes
Banned
Does the Google+ link in the OP work for anybody else? I get 404 error.
MrToughPants
Brian Burke punched my mom
Rur0ni said:Adidas Power Lift Trainer
Bought a pair of these a week ago or so. Not sure how I did lifts without proper shoes to be honest. Never going back.
Those look almost identical to the Power Perfect II except the heel might be lower.
Just an update but I started using the numbers from this 5x5 calculator
http://www.vicjg.com/aspx/madcowint.aspx
I got to admit after 4 weeks, its working, maybe not on the numbers but I am gaining strength
http://www.vicjg.com/aspx/madcowint.aspx
I got to admit after 4 weeks, its working, maybe not on the numbers but I am gaining strength
All I can say is, my feet now feel bolted to the floor when doing squats.MrToughPants said:
Edit: Oh and something random. Is there a legitimate reason to do quarter squats? This morning a crew of guys came in, quarter squatting over 300lb staring at the ceiling. Maybe I'm just ignorant.
parrotbeak
Member
There's a lot of ignorance in the gym that gets passed down to new people. Most people don't read much. Even if you do read a lot, anyone who first learned how to lift in the gym will have incorrect beliefs that we just take for granted.Rur0ni said:
Lots of people think the partial squat is the safest squat for your knees. This is not correct, but it gets passed around. Same with staring at the ceiling. I bet everyone has been told to look up while lifting at some point.
Gonna go back to basics once I return to the gym. Abdomen still giving me issues. 4 weeks it's been!
In terms of basics, I mean a simple layout such as SL 5x5 which did wonders for me for a good two months when I started. Good gains in that space of time.
IIRC (I'll have to check on the website again) it involves:
Bench Press
Deadlift
Squat
Overhead Press
Barbell Bent-Over Rows
Probably one other thing.
How many additional months should I do with this before I move on to something more advanced? Suggestions on advanced bulking setups would be good too.
In terms of basics, I mean a simple layout such as SL 5x5 which did wonders for me for a good two months when I started. Good gains in that space of time.
IIRC (I'll have to check on the website again) it involves:
Bench Press
Deadlift
Squat
Overhead Press
Barbell Bent-Over Rows
Probably one other thing.
How many additional months should I do with this before I move on to something more advanced? Suggestions on advanced bulking setups would be good too.
parrotbeak
Member
You got it right. I'd say keep doing it as long as you are progressing. At least 6 months, probably longer, but depends on your goals.Carbonox_Ratchet said:
parrotbeak said:
Thanks. I'll stick with it, bring my diet and protein intake back up to speed and I'll evaluate and plan in 6 months. The true goal is sticking to it. After 2 months doing it at the beginning of the year, I sorta dozed off and did anything in the gym. Not a good idea. If I'd stuck with 5x5 all year, shit would be so different.
elitehebrew
Member
I am now slowly losing weight and i'm down 10 pounds in the past month from 230 - 220. I really don't feel overweight but by height/weight ratio tables i'm quite a bit overweight. I'm 5"11/6" depends on the day and weigh 220. I've been working out for 4 years now and after 2 i took almost a year off just being a lazy ass. I hope to get down to 200, but we will see. Can anyone out there tell me if i'm overweight or just some stupid old school scaling system that doesn't apply much to people who lift. I appreciate the help and sorry if i'm not the best at describing my concerns.
405 - Full Squat
315 - Bench
230 - Dumbbell bench
405 - Full Squat
315 - Bench
230 - Dumbbell bench
Jason's Ultimatum
Member
http://www.youtube.com/watch?v=m5axfjEkq30&feature=relmfu
Is he deadlifting properly? I know he mentions about guys who like to keep their ass low to the ground, and I've been told many years back by these powerlifters to do that.
Is he deadlifting properly? I know he mentions about guys who like to keep their ass low to the ground, and I've been told many years back by these powerlifters to do that.
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