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[LogicStep]

Man I've been putting on a lot of weight it's great, love feeling like a big dude. I'm at 210lbs now, up from 180, but I can't help but feel I've put on some fat and I'm not liking it. I'm not fat but I feel like I'll get there if i keep going like this. Sucks because I'm not as big as i want to get yet.

 

[Parch]

I just want to point out how good this thread actually is compared to everything else on gaf. We all try to give our two cents but recognize there are different approaches that work without flaming each other.

Sometimes I cringe because there is some really bad advice here. It really depends on a lot of factors. What is good for someone's goals is bad advice for somebody with different goals. Training for a sport is very different from training for bodybuilding. Some are trying to gain weight, others are trying to lose weight. Good advice for one person can be horrible advice for another.

 

[Deleted member 12837]

You want to maintain your natural arch through the movement. When you stand and before you get under the bar, you need to get tight everywhere. Chest out, core tight, squeeze your glutes and you'll naturally slide into neutral alignment. Now get under the bar and don't move anything, keep everything tight (not blue in the face tight, but contracted) and perform your reps.

If you're losing your natural arch on the way down you're not tight enough throughout your body.

Thanks. So when you say "natural arch", do you just mean the way my body curves when in a standing, resting position? I'm starting to think I have a few flexibility issues, because if I were to keep my body completely rigid while squatting, I feel like I'd tip over or wouldn't be able to drop to slightly below parallel without shifting position slightly.

I also move a lot slower on the downward movement than a lot of people/videos I've seen, so maybe that's the problem too.

I think I remember hearing good things in here about the Squat Rx series on Youtube, so I'll check that out for tips/advice.

 

[MjFrancis]

Man I've been putting on a lot of weight it's great, love feeling like a big dude. I'm at 210lbs now, up from 180, but I can't help but feel I've put on some fat and I'm not liking it. I'm not fat but I feel like I'll get there if i keep going like this. Sucks because I'm not as big as i want to get yet.

That's thirty pounds in a month, right? A good portion of that is bound to be fat. Muscle doesn't get slapped on your hide at that rate at all, no matter who you are or how hard you're working.

Veezy had a great post in the last page. A lot of it has relevance for your goals. Slow and steady, man.

 

[reilo]

Man I've been putting on a lot of weight it's great, love feeling like a big dude. I'm at 210lbs now, up from 180, but I can't help but feel I've put on some fat and I'm not liking it. I'm not fat but I feel like I'll get there if i keep going like this. Sucks because I'm not as big as i want to get yet.

How tall are you?

 

[LogicStep]

That's thirty pounds in a month, right? A good portion of that is bound to be fat. Muscle doesn't get slapped on your hide at that rate at all, no matter who you are or how hard you're working.

Veezy had a great post in the last page. A lot of it has relevance for your goals. Slow and steady, man.

2 months and 2 weeks

@reilo: 6'3

 

[Parch]

No ive been going gym for 4 years lol.

Its just the last few months ive been going incredibly hardcore and the last few days I have changed the way i do weights so im feeling pretty sore from it and just wanted to know if thats the right sensation for it.

How old are you? It's not uncommon to have increased soreness as you age. A little less hardcore will probably help with that.

DOMS isn't only a beginner problem so somebody telling you "you'll get used to it" isn't necessarily correct. You can be a regular for years but DOMS becomes worse as you age no matter how often you work out. It sneaks up on you. Recovery time is going to take longer as you age. Getting old sucks.

I'm 51 and DOMS is really a pain in the ass (no pun intended). I've been working out for decades but I now need extra recovery time and heavy sets especially cause soreness. Making sure to get enough protein and supplementing with glutamine is supposed to help with DOMS recovery, but it really hasn't helped me much. I've discussed this with my doctor and he says it's just part of the aging process. I've decided to back off on the frequency of heavy sets and now do more reps with lighter weights. I've found the right balance and can enjoy a workout without being in pain all the time.

 

[sixteen-bit]

From the fuckarounditis article: http://i.imgur.com/avIzc.png

I love that picture, bad photoshop and all.

Have no idea the context, but this is hilarious.

 

[Bealost]

Well guys, I've been looking to add some cardio into my program to get into better "shape".

Currently doing SS, so lifting 3x/week.
currents stats are:
bench 175x3x5
squat 245x3x5
deadlift 240x3x5
press 105x3x5
and doing chinups instead of powercleans - 5/5/4/3/3 reps

I'm thinking about dropping to lifting twice a week, but doing all 4 major compound lifts and chinups on the same day.
It would be something like this
A-
Squat
OHP
Deadlift
Bench
Chins

B-
Alternating HIIT/longer run to be able to perform well in 5k's.

ABxABxx

I feel Like my A day would kill me, that's a ton of lifting to do at once.
What are your thoughts?

 

[cuevas. PhD.]

No ive been going gym for 4 years lol.

I wanted to address this, don't take it as a personal attack. That blogged that was linked is spot on. Most of the people in the gym are jerking around.

You really have to change your mindset of "going to the gym" or "going to workout" to "I'm going to go train today". Someone said this before or something very similar. You can be "working out" for 4 years but not really do shit over that period of time. If you are training for 4 years, you will see a huge difference. I am about 2 years removed from when I stopped working out and started training and it has really changed everything.

Well guys, I've been looking to add some cardio into my program to get into better "shape".

Do your cardio after your SS stuff, done.

When I first started I was just running on my off days, but lately my legs just don't want to do it. Maybe I just need to stop being a chump and suck it up.

Stick to it, the soreness will go away once you get used to it.

 

[Bealost]

Do your cardio after your SS stuff, done.

I really don't think I can do a 5 mile run, or good HIIT session after squatting and DLing, I can hardly walk.

When I first started I was just running on my off days, but lately my legs just don't want to do it. Maybe I just need to stop being a chump and suck it up.

 

[The Last Wizard]

Keep track of what you eat? Absolutely. Use pencil and paper so you can take it with you everywhere. Or an app on your phone if you're one of those people.

Remember, whether you're on a full gallon of milk a day, half GOMAD, quarter GOMAD or whatever, it will only help you so long as you're lifting with great intensity on a tried and true program (where intensity = high % in relation to your one-rep maximum for any given lift). GOMAD is only helpful if your caloric intake is seriously deficient and your weightlifting is done heavy. Cease once a true plateau in strength gains emerge.

What program will you be using?

Probably the fitday.com

How would I go about tracking the exact amount that I eat in one serving.

 

[ezrarh]

Probably the fitday.com

How would I go about tracking the exact amount that I eat in one serving.

You could try getting a scale for the kitchen and measure out the weights of what you're eating. This is especially helpful if you cook and prepare your own food.

 

[The Last Wizard]

You could try getting a scale for the kitchen and measure out the weights of what you're eating. This is especially helpful if you cook and prepare your own food.

what would the scale weigh exactly? I'm trying to keep track of calories as I need to be getting about 3500 a day.

 

[MjFrancis]

It would weigh the slab of meat you're about to eat. That way you could look up how many calories a 12 oz sirloin will run you and write it down.

 

[Struct09]

Man I've been putting on a lot of weight it's great, love feeling like a big dude. I'm at 210lbs now, up from 180, but I can't help but feel I've put on some fat and I'm not liking it. I'm not fat but I feel like I'll get there if i keep going like this. Sucks because I'm not as big as i want to get yet.

Of course some of it is fat. But shedding it will be relatively easy, it's much easier to lose fat than it is to gain quality weight.

 

[ezrarh]

what would the scale weigh exactly? I'm trying to keep track of calories as I need to be getting about 3500 a day.

What Mj said. If you know what you put into your food, you can just look it up at the end and calculate your caloric intake.

 

[MjFrancis]

Yeah, as long as the lifts are going up, some extra padding isn't so bad. Thirty pounds in ten weeks isn't bad for an underweight beginner, again providing the iron he's pushing has increased in a similar fashion.

And just a quick FYI/question for Bealost - are you squatting with the tops of your thighs parallel to the ground? I only ask because a red flag some strength experts put out for high squats is squatting with weights higher or on parity with their deadlift.

squat 245x3x5
deadlift 240x3x5

 

[Yami]

So, been squatting 90KG for a few weeks consistently, but tried to up it to 100KG today. Didn't happen. Ended up crashing out and everyone looking at me haha.

Oh well, gonna inch it up in increments. Should be good in a few weeks! Love having a goal in mind. Keeps you focused. Going to try a deload week as I feel like I'm plateauing a bit and a little bit lethargic, so hopefully this will get me back on track.

Feels good man.

 

[Luscious LeftFoot]

So, been squatting 90KG for a few weeks consistently, but tried to up it to 100KG today. Didn't happen. Ended up crashing out and everyone looking at me haha.

Oh well, gonna inch it up in increments. Should be good in a few weeks! Love having a goal in mind. Keeps you focused. Going to try a deload week as I feel like I'm plateauing a bit and a little bit lethargic, so hopefully this will get me back on track.

Feels good man.

Way too much of an increase my man. 5lb-10lb (whatever kg equivalent of that is) is what you should be aiming for.

 

[MjFrancis]

Awesome! The goal-oriented approach is what sets apart training from fuckarounditis, after all.

 

[The Last Wizard]

Alright, thanks for the info guys. I can't wait to see the results of working out once I start to get my diet going.

edit: is Velveeta shells & cheese a good side to go with baked chicken?

 

[Bealost]

My squats are deep. The reason my DL is low is because I do it half as often as squats, and I was very, very cautious with it at first, afraid to hurt myself. For comparison, My squats are very hard by the end of a set. I do my DL's slowly, taking a couple of breaths between reps, and I could probably squeeze out another couple of reps if I really wanted to. I definitely wouldn't be able to sneak in another rep of squats.

It has more to do with me being pretty confident in my squat form, and not as confident in my DLs so I tend to push myself closer to my limit doing squats.

I actually haven't videoed them recently, I'll take a video and you can give me any criticism you have.

 

[kevo_huevo]

edit: is Velveeta shells & cheese a good side to go with baked chicken?

I'm assuming you mean the processed powdered cheese (similar to Kraft EZ Mac). If you want mac and cheese, get whole grain elbow macaroni (or any other noodle) and actual, solid cheese like this or something:

You could always opt for a something like a spinach salad with blue cheese crumbles and walnuts, and a vinaigrette as a healthier side than mac & cheese.

edit: oh, you're bulking right now. I would go with any whole grain pasta and a tomato based sauce, sprinkle some cheese on top and you're good.

 

[MjFrancis]

My squats are deep. The reason my DL is low is because I do it half as often as squats, and I was very, very cautious with it at first, afraid to hurt myself. For comparison, My squats are very hard by the end of a set. I do my DL's slowly, taking a couple of breaths between reps, and I could probably squeeze out another couple of reps if I really wanted to. I definitely wouldn't be able to sneak in another rep of squats.

It has more to do with me being pretty confident in my squat form, and not as confident in my DLs so I tend to push myself closer to my limit doing squats.

I actually haven't videoed them recently, I'll take a video and you can give me any criticism you have.

You don't need to post anything unless you really want to; your scenario isn't half bad. You have untapped gains to be had in the deadlift. That's awesome, really. Next step is just to make it happen! I know that may not be for a while since you are going to run more, but hopefully it will work out for you.

 

[Chiave]

I wish I never used the Smith machine. Now I feel like I'm going to have to re-learn to squat

.-.

 

[balddemon]

I wish I never used the Smith machine. Now I feel like I'm going to have to re-learn to squat

.-.

I know that feel bro. I'm stuck with a smith machine at my gym, unless I want to pay for a membership elsewhere lol (no). What else is there though? Besides lunges and weighted 1-leg squats?

 

[ezrarh]

You know what's really bad for your squat? When your boxers start to rip as you reach the bottom. This happened today on my last two sets. I could hear and feel them ripping which was obviously really distracting and made it that much harder to finish the sets.

 

[Datwheezy]

I wish I never used the Smith machine. Now I feel like I'm going to have to re-learn to squat

.-.

I know that feel bro. I'm stuck with a smith machine at my gym, unless I want to pay for a membership elsewhere lol (no). What else is there though? Besides lunges and weighted 1-leg squats?

Which is the lesser of two evils: using a smith machine, or replacing squats with different exercises?

 

[ItAintEasyBeinCheesy]

Spotted a woman today......... big fart, was lols.

 

[X-Frame]

I know that feel bro. I'm stuck with a smith machine at my gym, unless I want to pay for a membership elsewhere lol (no). What else is there though? Besides lunges and weighted 1-leg squats?

Um, well I'd say avoiding the Smith Machine is better than doing nothing at all -- so if you can safely incorporate lunge variation and one-legged squat variations you wouldn't be missing a thing in terms of leg development, with the added bonus of increased balance, stability, core work, etc.

 

[The Last Wizard]

Would this be a good protein shake powder for slight bulking?

http://www.gnc.com/product/index.jsp?productId=4447508&ab=CMS%3ACATEGORY%3ACMS%3A5%3APROTEIN&ppg=64&cp=4046467.4430491#showReviews

I've had a friend reccomend it but after looking at reviews people are saying good for weight loss. It has 25.00 grams of protein and 200 calories so i'm assuming it'd be sufficient for me.

Just to add more info of myself and what i'm trying to do; I'm 20 and weigh around 152 lbs and am trying to go up to 175 lbs.

 

[J Tourettes]

You know what's really bad for your squat? When your boxers start to rip as you reach the bottom. This happened today on my last two sets. I could hear and feel them ripping which was obviously really distracting and made it that much harder to finish the sets.

Go commando, problem solved.

 

[cuevas. PhD.]

Would this be a good protein shake powder for slight bulking?

http://www.gnc.com/product/index.jsp?productId=4447508&ab=CMS%3ACATEGORY%3ACMS%3A5%3APROTEIN&ppg=64&cp=4046467.4430491#showReviews

I've had a friend reccomend it but after looking at reviews people are saying good for weight loss. It has 25.00 grams of protein and 200 calories so i'm assuming it'd be sufficient for me.

Just to add more info of myself and what i'm trying to do; I'm 20 and weigh around 152 lbs and am trying to go up to 175 lbs.

Just get whatever protein and add your own shit to the shake (mix it with milk, add PB, etc).

 

[Cheeto]

Just make one of these heavy as you can...
http://www.instructables.com/id/How-to-make-a-sand-duffel-bag-for-weight-training/

Should only cost you about $10-30 depending on how cheap you can find a duffel bag for. Doing various lifts with something like this will hit your core better than any smith or dumbbell exercise.

For instance,
http://shop.captaindaves.com/p-1273-canvas-us-navy-sea-bag.aspx
or
http://www.amazon.co.uk/dp/B0012631I4/

Pretty cheap considering you can probably get over 300lbs of sand in that space.

 

[Jason's Ultimatum]

Are there any interesting reads on guys that are naturally ripped? And when I mean naturally ripped I mean guys who has never worked out in their lives and looks like the guy in X-Frame's avatar.

I have a friend that I've known since HS that has never worked out in his life. Well, minus a few times to the gym, but he's shredded and strong. He's not tall. Around 5'6/5'7. He has an underdeveloped chest. As far as genetics go, his dad isn't big. His mom is a little overweight. He has two other brothers and a sister. Back in HS his little brother was around 11/12. At that age he was already toned and you knew he was going to get big. His other brother was fat. He loved to eat.

It just puzzles me that not even genetics played a role in being naturally built.

He's also very good at like, every sport. I'm not kidding. Soccer, baseball, football, basketball, he's awesome at all of them.

 

[X-Frame]

Are there any interesting reads on guys that are naturally ripped? And when I mean naturally ripped I mean guys who has never worked out in their lives and looks like the guy in X-Frame's avatar.

I have a friend that I've known since HS that has never worked out in his life. Well, minus a few times to the gym, but he's shredded and strong. He's not tall. Around 5'6/5'7. He has an underdeveloped chest. As far as genetics go, his dad isn't big. His mom is a little overweight. He has two other brothers and a sister. Back in HS his little brother was around 11/12. At that age he was already toned and you knew he was going to get big. His other brother was fat. He loved to eat.

It just puzzles me that not even genetics played a role in being naturally built.

He's also very good at like, every sport. I'm not kidding. Soccer, baseball, football, basketball, he's awesome at all of them.

The Truth about Bodybuilding Genetics by Bret Contrares

Jason, that may be what you want.

I haven't read it yet, it's in my Instapaper read later pile.

 

[BlueScrote]

Those of you that deadlift with mixed grip, do you always keep the same hand pronated? So far that's what I have been doing, but I'm not sure if I should mix it up or not.

 

[Dash27]

Those of you that deadlift with mixed grip, do you always keep the same hand pronated? So far that's what I have been doing, but I'm not sure if I should mix it up or not.

I do. Always keep the same pronated that is. But I do all my warm ups with a hook grip, I only switch to mixed when it gets too heavy to do otherwise. They say eventually a hook will be stronger than mixing but eh, so far not for me.

 

[Dash27]

Which is the lesser of two evils: using a smith machine, or replacing squats with different exercises?

Smith Machine is the greater evil definitely. I'd replace them with something else. What are the circumstances that you'd have to replace a squat though? Gym doesnt allow them?

 

[balddemon]

Smith Machine is the greater evil definitely. I'd replace them with something else. What are the circumstances that you'd have to replace a squat though? Gym doesnt allow them?

There's no free squat racks at Planet Fitness. One of my major gripes with that place.

So basically I do pistol squats, leg curls/extensions, leg press, and lunges.

 

[Bealost]

There's no free squat racks at Planet Fitness. One of my major gripes with that place.

I've heard pretty bad things about that place. I'm not sure how much of it is anti-hype but from what I've heard it isn't a great atmosphere for getting truly strong or fit.

 

[balddemon]

I've heard pretty bad things about that place. I'm not sure how much of it is anti-hype but from what I've heard it isn't a great atmosphere for getting truly strong or fit.

Deadlifts are a pain in the ass to do (lack of room/dedicated areas) and there aren't any squat racks. The DBs only go up to 80lbs, but it's not really the kind of gym for lunks guys that need more than that. Oh, and a lot of our rules are bulllllllshit. Like members can't wear shirts that are cut down the sides.

It's a great atmosphere, everyone's nice and willing to help out; but it's also a lot like high school, in that I'm pretty sure half the members are fucking the other half and everyone (in the mornings at least) treats it like a hangout for socializing. So no the best for getting bigger. Free unlimited fitness training helps though. And it's not like the people who work there (myself included) know nothing about fitness, so if someone asks, or is doing an exercise the wrong way (or could be doing it better), I help them.

Plus that's where I met my current friend-girl. So it's not all bad

edit: also I made a post a few pages back answering some crap about PF that someone asked. I'll try to find it.

http://www.neogaf.com/forum/showpost.php?p=30993387&postcount=4367

 

[SeigO]

Can anyone recommend me a protein supplement? I've been dieting for the past 6 months and I hit my goal weight (210->185). I've been lifting casually throughout the diet, but I didn't really try that hard.

I'd like to give bulking up a real attempt. I think I have a pretty good weekly workout that I started this week, but I'm a little lost when it comes to the nutritional side of things.

I'm going to add hard boiled eggs and some extra red meat to my diet, but even then that still won't be enough daily protein(?)

 

[Oyashiro]

i just recently started working out for the first time in my life. Never been athletic, never went to a gym, nothing. This summer I decided I needed to change so I started going to the gym with my brother 4x a week. Now that I'm back in college, I've continued going to the gym on my own, and it feels great. Still 4x a week. My main issue is that I really have no set routine, and it makes me feel bad. I usually just do weight lifting and rowing. Gonna read the OP thoroughly this weekend and hopefully figure out a good routine.

 

[snoopen]

i just recently started working out for the first time in my life. Never been athletic, never went to a gym, nothing. This summer I decided I needed to change so I started going to the gym with my brother 4x a week. Now that I'm back in college, I've continued going to the gym on my own, and it feels great. Still 4x a week. My main issue is that I really have no set routine, and it makes me feel bad. I usually just do weight lifting and rowing. Gonna read the OP thoroughly this weekend and hopefully figure out a good routine.

Don't you have trainers?

I'm pretty happy with my gym, i get a very cheap gym membership (10 a week for their 'platinum' package) through work and i get free programs etc.. i'd recommend getting someone (paying) to inspect your form / give program.

 

[MjFrancis]

Can anyone recommend me a protein supplement? I've been dieting for the past 6 months and I hit my goal weight (210->185). I've been lifting casually throughout the diet, but I didn't really try that hard.

I'd like to give bulking up a real attempt. I think I have a pretty good weekly workout that I started this week, but I'm a little lost when it comes to the nutritional side of things.

I'm going to add hard boiled eggs and some extra red meat to my diet, but even then that still won't be enough daily protein(?)

If you have trouble reaching your daily protein intake goals, using some or all of the following protein sources I fall back on might be helpful:

Chicken breast - 3 oz, 140 calories, 28g protein
Cottage cheese - lowfat 2 cups, 400 calories, 60g protein
Canned tuna - 8oz, 200 calories, 44g protein
Whey protein - 2 scoops, 240 calories, 42g protein
Greek Yogurt, nonfat - 8oz, 170 calories, 14g protein

That's just under 1,200 calories and 188 grams of protein. Boom. The chicken breast and canned tuna are very easily prepared with meals, though the other options I listed are usually used as snacks and such. A surprising amount of people can't stomach cottage cheese but I cap off most of my evenings with a tub. Helps satiety for the morning fast.

It's not included up there but my favorite meal of late is a 8oz - 12oz serving of New York steak medium rare with a generous side of grilled asparagus. It's not cheap, but it's really good.

 

[Enco]

Don't think my body is liking the leangains method.

Been trying it for around a week but I don't like the morning hunger pains and my chest has been feeling a bit odd too. Time to drop it I think. Haven't worked out for the past two or so weeks thanks to my wrist but I'll try join a gym this weekend. Gotta get back into things.

 

[Eiji]

Ok, so a friend of mine came over after hitting the gym and he had some lumps on his outer lower legs. I thought not to ask. Are these hernias?

 

[MrOogieBoogie]

Up to 12 consecutive, perfect dead-hang pull-ups and four to five consecutive muscle-ups.