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[Imm0rt4l]

With my slow bulk it'll take me at least a year and a half to put on 13lbs of muscle. Must resist urge to just fat bulk.

that wouldn't be so bad imo, but I hear you on fat bulks. What I'm trying to do right now is get as absolutely lean as I possibly can before winter so I have a nice buffer for when I lean out in the spring to summer.

 

[blackflag]

I've hit an epic plateau for like a month eating at 2,300 cals (3,300 maintenance).

Also lost some strength I think.

Going to increase cals to 3,300 for at least a week and eat around 400g carbs instead of the normal 150-175 that I get. Then drop back down to something a little more moderate like 2,600 or 2,800.

 

[rando14]

Question for you guys about deadlifts.. I don't have any videos yet of me doing it, but when I do deadlifts I feel the majority of it in my mid to upper back, and then of course in my knees as well. I guess it's probably about 50%/50%, of course I feel some in my core too. I'm trying to follow Rippetoe's video on it, just wondering if that is normal to feel that much in my back.

Deadlifts should be working more of your lower back than your upper back.

 

[FallingEdge]

With my slow bulk it'll take me at least a year and a half to put on 13lbs of muscle. Must resist urge to just fat bulk.

that wouldn't be so bad imo, but I hear you on fat bulks. What I'm trying to do right now is get as absolutely lean as I possibly can before winter so I have a nice buffer for when I lean out in the spring to summer.

All about fat bulks. Too lazy to do a slow bulk and it is easy to lose the fat imo.

nom nom nom nom nom.

 

[andycapps]

Feeling it in your lats is good (IMO), just be sure that's not a "focus" of where you feel it. Your knees shouldn't feel much of it at all. Remember it's a hip hinge movement. Your hams and glutes should be taking most of it.

Sorry about that, I meant to say my upper legs and not knees. I'm going to practice tomorrow on trying to focus on my hams and glutes providing the majority of the effort.

 

[Swag]

Can anyone recommend me some ab exercises? I've made progress everywhere else but it seems my abs have stagnated.

I'm doing 25 crunches / 25 sit ups / 20 reach and catch / 20 Toe Reaches 3 times a week, trying to add some weighted exercises but I have no idea whats actually effective.

 

[Mully]

Can anyone recommend me some ab exercises? I've made progress everywhere else but it seems my abs have stagnated.

I'm doing 25 crunches / 25 sit ups / 20 reach and catch / 20 Toe Reaches 3 times a week, trying to add some weighted exercises but I have no idea whats actually effective.

Leg raises, planks, ascending crunches. For the most part, your other workouts should be able to build a stable core. Specifically squats, deadlifts, and standing military presses. If you're looking to get a six pack, it's only going to come if you have a proper diet and a good cardio program.

 

[blackflag]

Can anyone recommend me some ab exercises? I've made progress everywhere else but it seems my abs have stagnated.

I'm doing 25 crunches / 25 sit ups / 20 reach and catch / 20 Toe Reaches 3 times a week, trying to add some weighted exercises but I have no idea whats actually effective.

Need more info. What is your bf %? Can you see your abs now and just trying to get them bigger?

If you are male and aren't at 10% you probably won't see them very well. You MIGHT start to see them at 15% if you are lucky. You can't target fat loss so unless you are already lean and just trying to make them bigger then you need to lose fat.

If you are lean and just want them bigger.

Hanging leg raises, deadlift, squat, planks. Forget those crunches. AB roller works well too.

 

[TheCrow]

that wouldn't be so bad imo, but I hear you on fat bulks. What I'm trying to do right now is get as absolutely lean as I possibly can before winter so I have a nice buffer for when I lean out in the spring to summer.

Same plan here. Hopefully I can stay lean enough where I might not even have to cut. It's nice to dream.

All about fat bulks. Too lazy to do a slow bulk and it is easy to lose the fat imo.

nom nom nom nom nom.

I had a somewhat tough time but then again I am much smaller. I just prefer being lean all the time and again it all comes down to what our goals are. Nothing wrong with fat bulks if it gets you to where you want to be. In the end we'll all get stronger.

 

[Swag]

Leg raises, planks, ascending crunches. For the most part, your other workouts should be able to build a stable core. Specifically squats, deadlifts, and standing military presses. If you're looking to get a six pack, it's only going to come if you have a proper diet and a good cardio program.

Can you elaborate a bit more on the proper diet aspect? I'm running for 3 miles on treadmill 5 times a week, I can't remember heart rate amount off the top of my head, but probably between 160-180

Need more info. What is your bf %? Can you see your abs now and just trying to get them bigger?

My BF% was 13% last I measured it using the method in the OP, about 2 weeks ago. I can see them pretty clearly standing, rather I can see the outline, if I flex them they become a bit clearer.

Hanging leg raises, deadlift, squat, planks. Forget those crunches. AB roller works well too.

Thanks I'm already doing the Squats and Deadlifts so I'll just add the planks and leg raises, not sure if my gym has an AB Roller, but I've seen some dudes using one quite a few times.

Thanks for the info.

 

[JB1981]

Just got back from the Orthopedic surgeon for my MRI results.

I have a torn meniscus. He says we can do surgery now but it is possible that I could deal without it so I'm just going to try that. Also said my leg bone at the ball is all inflamed but not broken. Not even sure what that is from.

I also have Patellofemoral Pain Syndrome caused by imbalance in my quads and hamstrings.

Gotta go to physical therapy 2x a week but the good news is I don't have to stop squatting, at least for now. The last thing I want is to be out a few months because of surgery.

how did you tear the meniscus?

 

[ToxicAdam]

Question for you guys about deadlifts.. I don't have any videos yet of me doing it, but when I do deadlifts I feel the majority of it in my mid to upper back, and then of course in my knees as well. I guess it's probably about 50%/50%, of course I feel some in my core too. I'm trying to follow Rippetoe's video on it, just wondering if that is normal to feel that much in my back.

I'm a deadlift noob, but when I do them, I feel it mostly in my hams/glutes, then my lower back (as I transition the weight up) and then finally my traps/lats (as I bring the weight to my waist).

I would be worried about feeling anything in my knees. It might mean you are doing a bit too much weight.

 

[Anton Sugar]

Hoping to hit 400 lb squat today, for at least a rep, hopefully a double--didn't get as much sleep as I should have last night, unfortunately.

And then, near the end of next month--405 lb squat, gods be good.

 

[blackflag]

how did you tear the meniscus?

I stood up from doing incline db bench and pivoted on my left knee and my knee made a popping sound and felt like a rubber band snapping. I think that is when it happened

 

[JB1981]

I stood up from doing incline db bench and pivoted on my left knee and my knee made a popping sound and felt like a rubber band snapping. I think that is when it happened

wow sounds like a freak thing. sorry to hear that, speedy recovery.

 

[Price Dalton]

I'm a deadlift noob, but when I do them, I feel it mostly in my hams/glutes, then my lower back (as I transition the weight up) and then finally my traps/lats (as I bring the weight to my waist).

I would be worried about feeling anything in my knees. It might mean you are doing a bit too much weight.

Yeah. It also sounds like he might not be keeping the bar in contact with his body. If you let the bar drift outward, you're gonna bear the brunt of the load in the lower back and anterior knee.

 

[kutthoat5150]

what do you guys recommend as the best tricep workouts, been working out for about a year now at home with my own equipment, currently 5'8 , 160lbs around 12% bf

im currently doing close grip bench, skullcrushers with elbows as tight as i can get, tri dumbbell extensions, and rope pushdowns with cables, I have been getting okay results but I'm not getting as sore as I would like them to be

 

[Jason's Ultimatum]

Can anyone recommend me some ab exercises? I've made progress everywhere else but it seems my abs have stagnated.

I'm doing 25 crunches / 25 sit ups / 20 reach and catch / 20 Toe Reaches 3 times a week, trying to add some weighted exercises but I have no idea whats actually effective.

Do decline situps holding a 25lb plate. I have low bf% and am lean and cut. My abs look godlike.

 

[SeanR1221]

Only time I feel deads in my knee is when my form goes and I bend my knees before the bar goes past them on the way down, and bang right into them . Feels badman.

 

[Kyaw]

Only time I feel deads in my knee is when my form goes and I bend my knees before the bar goes past them on the way down, and bang right into them . Feels badman.

I've scraped the grip part of the bar against my shins and grazed them in my early days.
It's not that painful but quite a hassle.

 

[andycapps]

Do decline situps holding a 25lb plate. I have low bf% and am lean and cut. My abs look godlike.

Do you hold it behind your head or on your chest? I've been holding a dumbbell behind my head. I usually do 12 unweighted, then 12 with 15 pounds, then 12 with 25 pounds, then 12 with 15 pounds. Then again, I'm not at low bf% yet so I can see some ab muscles up high, but they're not super defined, and my lower abs have a spare tire around them still.

I'm a deadlift noob, but when I do them, I feel it mostly in my hams/glutes, then my lower back (as I transition the weight up) and then finally my traps/lats (as I bring the weight to my waist).

I would be worried about feeling anything in my knees. It might mean you are doing a bit too much weight.

Yeah, I corrected that, I mean that I feel it in my legs about half and then my back about half, not my knees. I'm going to have to really focus on it this week and see if I can figure out where the majority of the stress is.

From a Rippetoe deadlift video he said that most people have great form their first rep, then they lose it after that, so he says to set down every time and redo your form. Will try to get someone to video my form this week.

 

[SeanR1221]

I've scraped the grip part of the bar against my shins and grazed them in my early days.
It's not that painful but quite a hassle.

I always drag against my shins I thought that was the proper way?

 

[TheDarkStark]

Can you elaborate a bit more on the proper diet aspect?

My BF% was 13% last I measured it using the method in the OP, about 2 weeks ago. I can see them pretty clearly standing, rather I can see the outline, if I flex them they become a bit clearer.

Thanks I'm already doing the Squats and Deadlifts so I'll just add the planks and leg raises, not sure if my gym has an AB Roller, but I've seen some dudes using one quite a few times.

Thanks for the info.

What the hell does running heart rate have to do with your diet?
Abs have everything to do with proper diet. Your body fat% is too high, plain and simple. In order to have noticeably visible abs you need to be at about 9% body fat or lower.

There are a billion diets out there, find one that works for you and stick with it.

 

[FallingEdge]

I had a somewhat tough time but then again I am much smaller. I just prefer being lean all the time and again it all comes down to what our goals are. Nothing wrong with fat bulks if it gets you to where you want to be. In the end we'll all get stronger.

Agreed 100% good sir =)

 

[kylej]

I stood up from doing incline db bench and pivoted on my left knee and my knee made a popping sound and felt like a rubber band snapping. I think that is when it happened

I'm actually transitioning over to barbell benching now for reasons such as this. I'm not a big guy, but I've built enough strength for my 1RM on db bench to be 105lb (per dumbbell). Moving those types of weights around and getting into position and kicking the weight up to start a set is just kinda scary when the weights get that heavy. If I had a bigger frame it would be fine, but at my weight I just know I'm going to snap some shit up one day while trying to prepare for a set.

 

[Swag]

What the hell does running have to do with your diet?
Abs have everything to do with proper diet. Your body fat% is too high, plain and simple. In order to have noticeably visible abs you need to be at about 9% body fat or lower.

If you read the post you'd notice I was replying to his mention of Cardio, thanks for the info though.

 

[andycapps]

I'm actually transitioning over to barbell benching now for reasons such as this. I'm not a big guy, but I've built enough strength for my 1RM on db bench to be 105lb (per dumbbell). Moving those types of weights around and getting into position and kicking the weight up to start a set is just kinda scary when the weights get that heavy. If I had a bigger frame it would be fine, but at my weight I just know I'm going to snap some shit up one day while trying to prepare for a set.

You bench 105 pound dumbbells? That's.. a lot if you're not good at benching.

 

[cryptic]

Gaf, what's wrong? A few weeks back I hit 315 on the deadlift 4 straight no problem, now I can barely do 1. I'm also now doing the rippletoe form where my arms are very high up and away from the bar.

 

[FallingEdge]

Gaf, what's wrong? A few weeks back I hit 315 on the deadlift 4 straight no problem, now I can barely do 1. I'm also now doing the rippletoe form where my arms are very high up and away from the bar.

Any significant changes? Diet? Sleep? Mental stress?

 

[kylej]

You bench 105 pound dumbbells? That's.. a lot if you're not good at benching.

No that's my theoretical 1RM. I can bench just fine, it's moving that type of weight into position that's the problem. There's no rack to load dumbbells onto.

 

[blackflag]

I'm actually transitioning over to barbell benching now for reasons such as this. I'm not a big guy, but I've built enough strength for my 1RM on db bench to be 105lb (per dumbbell). Moving those types of weights around and getting into position and kicking the weight up to start a set is just kinda scary when the weights get that heavy. If I had a bigger frame it would be fine, but at my weight I just know I'm going to snap some shit up one day while trying to prepare for a set.

Yeah I was doing incline bench and had 90s in my hand. I gotta be more careful at least. I have the same problem as you because they are getting heavy and with no spotter I gotta kick them up with my legs. I'm just waiting to smash my face or rip my elbow off.

 

[andycapps]

No that's my theoretical 1RM. I can bench just fine, it's moving that type of weight into position that's the problem. There's no rack to load dumbbells onto.

I've seen someone do the 110 pound dumbbells and they're huge and have been doing it for years.. That's why I was wondering.

 

[kutthoat5150]

Gaf, what's wrong? A few weeks back I hit 315 on the deadlift 4 straight no problem, now I can barely do 1. I'm also now doing the rippletoe form where my arms are very high up and away from the bar.

did you follow the same routine you did the last workout? if you moved the exercise later in the routine or did more sets of something else you probably just fatigued yourself earlier in the workout. I know if i'm not consistent with my diet and workouts every week can make a difference in my strength by 2-3 reps, expecially on higher weights, lower rep excersies. A few weeks ago I benched 185lbs 7 times on first set, the next week I barely did 5.

 

[sphinx]

Can anyone recommend me some ab exercises? I've made progress everywhere else but it seems my abs have stagnated.

I'm doing 25 crunches / 25 sit ups / 20 reach and catch / 20 Toe Reaches 3 times a week, trying to add some weighted exercises but I have no idea whats actually effective.

awfully late to the topic but this set of exercises have proved to be very effective for me:

8 Minute Ab workout

that's 8 different exercises working different parts of the area, 30 x 8 makes for 240 reps alltogether, not bad to get things started. If you are more advanced, there's level 2 and even level 3 but it's damn hard. I've been doing level 1 for 2 months and some are really extenuating (Nr. 4 , you'll feel like your stomach is burning in hell :lol), I just do 36 reps instead of 30 now, if and when I see I do them casually without getting stressed, I'll go to level 2.

and I think it's more high impact than what you are doing, you'll see results faster if you change your older set of exercises for this one.

 

[SeanR1221]

I've seen someone do the 110 pound dumbbells and they're huge and have been doing it for years.. That's why I was wondering.

did you follow the same routine you did the last workout? if you moved the exercise later in the routine or did more sets of something else you probably just fatigued yourself earlier in the workout. I know if i'm not consistent with my diet and workouts every week can make a difference in my strength by 2-3 reps, expecially on higher weights, lower rep excersies. A few weeks ago I benched 185lbs 7 times on first set, the next week I barely did 5.

There's also a big mental component. If I'm not focused everything falls apart.

 

[TheDarkStark]

No that's my theoretical 1RM. I can bench just fine, it's moving that type of weight into position that's the problem. There's no rack to load dumbbells onto.

It's definitely tough once you start to get up there. I rep 75's on DB bench, and it takes a ton of energy just to get in position to start your set.

I'm also shrugging 100's and I can't move far from the rack or I'm spent and my grip start's slipping.

 

[agrajag]

I was doing incline 50lbs dumbells for reps today and for the final set I just couldn't get them into position, so I had to go down to 45s
I realized later that I wasn't setting myself up correctly later on

 

[TheDarkStark]

did you follow the same routine you did the last workout? if you moved the exercise later in the routine or did more sets of something else you probably just fatigued yourself earlier in the workout. .

This is the most logical explaination.

I always try to do my compound lifts first so that I'm not fatigued for them.

 

[blackflag]

I shoulder press 80s also and it's so hard to get them up. Once I get them there, I can rep 10 at least on the first set but sometimes I feel like I'm going to destroy my rotator cuff or something just trying to get them up.

 

[Kyaw]

I always drag against my shins I thought that was the proper way?

No no, it's fine. I just happened to graze it with the grips hard.

 

[kutthoat5150]

I shoulder press 80s also and it's so hard to get them up. Once I get them there, I can rep 10 at least on the first set but sometimes I feel like I'm going to destroy my rotator cuff or something just trying to get them up.

make sure your arms don't go below 90 degrees on the negative, that can take a big toll on your sholders

 

[andycapps]

Can anyone give me a good link on how to go on a cut? I assume that you have to calculate your BRM and then essentially eat less than that to go on a "cut"?

 

[Anton Sugar]

I'm also now doing the rippletoe form where my arms are very high up and away from the bar.

What does this mean?

 

[CrankyJay]

Can anyone give me a good link on how to go on a cut? I assume that you have to calculate your BRM and then essentially eat less than that to go on a "cut"?

Use a BMR calc (they're never really that accurate) to find your maintenance cals...eat that way for a week. Then adjust downward.

-1000 cals/day for ~2 pound weight loss a week (if your calories are at 2000 already I wouldn't recommend eating 1000 less, just up your exercise)
-500 cals/day for ~1 pound weight loss a week

So for example if the BRM calc says 2500 cals is your maint...eat 2000 calories every day and get about an hour of exercise a day (~500-600 cals) to lose 2 pounds a week. You'll have to readjust as you keep losing weight.

Since they're not exact you'll need to do some trial and error, but each trial takes about a week to really dial into what your real BMR is.

 

[alphaNoid]

I'm 2 weeks in on a complete restart of life. Going to the gym, controlled diet etc.. Looking for any kind of advice, below is some information ...

Starting
Height : 6'4
Weight : 230lbs

Currently
Weight : 220lbs

Mostly been on a caloric deficit, supplements etc.. Workout looks like this ...

Monday
Chest & Triceps

1/2 Mile warmup on the treadmill
Incline bench 3x5
Machine Fly 3x5
Triceps Pushdown 3x5
Tricept Overhead Extentions 3x5

Tuesday
Back & Biceps

1/2 Mile warmup on the trreadmill
Deadlift 3x5
Cable rows 3x5
Wide grip Lat Pulldown 3x5
Barbell Curl 3x5
Hammer Curl 3x5

Thursday
Shoulders & Legs

1/2 Mile warmup on the threadmill
Machine squat 3x5
Lying Leg Curls 3x5
Shoulder Press 3x5
Lateral Rises 3x5
Shoulder Shrug 3x5
Barbell Lunge 3x5

Saturday
Cardio & Abs

4 Miles Treadmill
Oblique Dips 3x5
Leg Raise 3xLong as I can hold
Abs Pulldowns (rope) 3x5

Overall goal? : Total transformation. Lean up, and clean bulk later on. Retain as much mass during the process.

In the past I've been a runner so I was lean, real lean. I'm not going for that this time, I want to cut a bit, then go on a clean bulk and try to put on some weight in muscle. First 6 month goal was to shred the fat off my body and keep as much lean mass as possible. I messed this up in the past by just being catabolic all over, super caloric deficit and losing too much muscle in the process.

Right now I am trying to shred the fat, but retain as much muscle as possible. I was told by a few friends who lift that my weight training should consist of heavy, low rep sets mixed with my cardio.

Diet? :

Maintenance is ~3100, and clean cut should be about ~1800 a day, which is what I'm eating. In 2 weeks I have lost 10lbs.. and easily. Eating mostly lean meats, high protein count, low(er) carb.

Supplements? :

100mg of Whey daily (morning, and post workout)
1200mg Fish Oil daily
1 Multivitamin daily
600mg Alpha Lipoic Acid daily

I'm not a pro by any means. I used to be a total gym rat back in the day, but different goals.. different routines. I haven't tried to gain or get lean then gain since my high school days so I'm a total scrub in that regard.. I know very little. Looking for any kind of advice in any area to try and help me get to my goal faster.

So far I feel great and things are going great! But I want to make sure I'm doing all I can, or rather.. using my time effectively. What should I be doing differently? Is lifting heavily bad or should I try to do higher reps/less weight? What about diet? Supplements?

Thanks

 

[deadbeef]

It's definitely tough once you start to get up there. I rep 75's on DB bench, and it takes a ton of energy just to get in position to start your set.

I'm also shrugging 100's and I can't move far from the rack or I'm spent and my grip start's slipping.

Man, I hear what youre saying but that's really inconsiderate for other people in the gym that want to use the dumbbells. Roll the dumbbells away from the rack if you need to. Not much, just like 5-6 ft so other people can get the equipment they need.

 

[cryptic]

I follow leangains. I just went in fasted and I haven't done much to change my diet, still lots of meat, fat, veg, and ice cream. Should I deload?

To Anton, I'm 5'7'' and I used to always get much closer to the bar before I watched a rippletoe video. Now my ass is higher in the air with my arms being further from the bar.

 

[kutthoat5150]

I'm 2 weeks in on a complete restart of life. Going to the gym, controlled diet etc.. Looking for any kind of advice, below is some information ...

best advice I can give is to stay consistent in the gym and with your diet, try to cook most of your meals at home, and do not waste money on hundreds of dollars of BS supps thinking that they are shortcut to a great physic, especially as a beginner. Stick to a good quality whey protein and throw in some creatine about 6 months in when your gains start to plateau

 

[blackflag]

make sure your arms don't go below 90 degrees on the negative, that can take a big toll on your sholders

Yeah I was actually going too low and this dude helped me out and warned me. Seems like a very knowledgeable guy who is prepping for a contest.

 

[TheDarkStark]

Man, I hear what youre saying but that's really inconsiderate for other people in the gym that want to use the dumbbells. Roll the dumbbells away from the rack if you need to. Not much, just like 5-6 ft so other people can get the equipment they need.

I leave plenty of room for people to get in and out. Luckily the 100's are at the end of the rack so I only have to move like 3 feet.