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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy

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Veezy

que?
I have been going to the gym for about a month now..my buddy showed me the routine he used when he first started and I'm starting to want to branch out a bit.

Beginner Routines
Full Body
I recommend this one to all beginners, but furthermore, I recommend purchasing Starting Strength (listed in the links and referenced throughout this OP). It is one of the single greatest training resources out today. It combines science AND practice, and uses concepts that have been put into work with athletes since the 70's to help novices gained muscular bodyweight and increase strength. Get your copy!

Monday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 1 set of 5
Pull-Ups - 3 sets of 8-15

Wednesday
Squat - 3 sets of 5
Overhead Press - 3 sets of 5
Power Cleans - 5 sets of 3
Abdominal work

Friday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlift - 1 set of 5
Bent Over Rows - 3 set of 5
Arm work, if desired


I want to try this thing out, but I'm more comfortable with dumbbells. Is this possible or will have to use bar and weights?


edit: doing some research on this...but wtf does 'snap city' mean? lol
Snap city is a reference to going to heavy and snapping something off. It's a joke, but basically don't go too heavy.

Any beginner linear progression program worth a damn will have you using a barbell. You cannot make progressive gains without gradually loading more and more weight, thereby introducing more stress to your system causing adaptation, if you do not use a barbell. Dumbbells don't come in small enough increments and, even then, don't allow you to do program properly. Even if you're wanting to do curls, barbell curls (pronated and supinated grip) are great for increasing bicep strength and hypertrophy.
 

Petrie

Banned
Snap city is a reference to going to heavy and snapping something off. It's a joke, but basically don't go too heavy.

Any beginner linear progression program worth a damn will have you using a barbell. Even if you're wanting to do curls, barbell curls (pronated and supinated grip) are great for increasing bicep strength and hypertrophy.

This. Any aversion you have to using a barbell, get over it. You want to git bigger or stronger, that's what you're going to use.
 

Tekniqs

Member
my main worry is that I've never really used barbells and things like the power clean and overhead press is mindfucking me right now
 

Petrie

Banned
my main worry is that I've never really used barbells and things like the power clean and overhead press is mindfucking me right now

Power cleans I understand a bit, hence do them with JUST the bar till you're comfortable. II'm not sure how an overhead press can mindfuck you. It is pressing the bar over your head. Its as basic as it gets.
 

Tekniqs

Member
seems basic, but i trip over simple things while lifting. I basically had my buddy run me through proper form and how to do things safely. like with the overhead press..was watching vids of how to do it properly. That final step where you "push through" the window makes me think the weight is going to keep going backwards when I first try it haha
 
Went up from 165 -> 185 doing on deadlifts yesterday... I have a feeling my form wasn't great. Why? My lower back is sore and not in a good way. It just doesn't feel like a good sore, lol. Gonna have to record or get a friend to check my form out next time. =/
 

SeanR1221

Member
seems basic, but i trip over simple things while lifting. I basically had my buddy run me through proper form and how to do things safely. like with the overhead press..was watching vids of how to do it properly. That final step where you "push through" the window makes me think the weight is going to keep going backwards when I first try it haha

I know you're half joking, but quit with the excuses right now. There's those who want to progress and those who think they can't. Which one are you?
 
This is super embarassing, but I need to ask somewhere, and I figure I'll do it here.

I'm in my second week of SS, and I already failed on my OHPs on Monday and on my Bench Press today. I apparently have like zero upper body strength, and it pisses me off because I'm making progress easily in my Squats, Deadlifts, and Pendlay Rows.

I'm not even at heavy weights. I failed at 65 on my OHP and 95 on my bench. Jesus. I've been going up by 10 for those...that must be my problem, right?
 

Brolic Gaoler

formerly Alienshogun
This is super embarassing, but I need to ask somewhere, and I figure I'll do it here.

I'm in my second week of SS, and I already failed on my OHPs on Monday and on my Bench Press today. I apparently have like zero upper body strength, and it pisses me off because I'm making progress easily in my Squats, Deadlifts, and Pendlay Rows.

I'm not even at heavy weights. I failed at 65 on my OHP and 95 on my bench. Jesus. I've been going up by 10 for those...that must be my problem, right?


Uh, 10? You're supposed to increase by 5 if I remember right. Drop back to the bar for both and start over and eat more.
 

grumble

Member
Rippetoe says anywhere from 5-10 for the first couple weeks before dropping off. I guess I wasn't cut out for the upper part of the spectrum. Thanks.

10 would be extremely aggressive, and would involve people who are 1. genetic freaks, 2. already very active people, and 3. people who started very low. I've rarely heard of people doing anything but 5 at a time successfully. I'd do 10 for the squat and 10 for the deadlift initially though.
 
Eat and sleep more. Do form checks. Only go up by 5 next time.

Also, your OHP will stall first.

I'm wary of eating more because I just lost 30 pounds over the summer and still want to lose fat. I'm aware of the whole "newb gainzz" thing and I don't know if I should take advantage of that now and just bulk up while I have the chance and lose weight later or what.

I'll have a friend tape my form next time I go to the gym with him.
 

Petrie

Banned
I'm wary of eating more because I just lost 30 pounds over the summer and still want to lose fat. I'm aware of the whole "newb gainzz" thing and I don't know if I should take advantage of that now and just bulk up while I have the chance and lose weight later or what.

I'll have a friend tape my form next time I go to the gym with him.

If you are having trouble at those weights, you need to eat more. You aren't going to make progress at this point on a deficit, and if you can't lift that weight, you need to gain strength far more than you need to lose any fat.
 

Tekniqs

Member
I know you're half joking, but quit with the excuses right now. There's those who want to progress and those who think they can't. Which one are you?

make no mistake I'm not making any excuses. I'm going to do them anyhow...just saying i have concerns /shrug

edit: oh and last question before I head out to the gym...5lbs increments correct? is that strict as to where you increase every week? or when you feel you're ready? (serious question)
 
If you are having trouble at those weights, you need to eat more. You aren't going to make progress at this point on a deficit, and if you can't lift that weight, you need to gain strength far more than you need to lose any fat.

Should I just lean right into it and go for 3000 calories a day (5'8", 166 right now) or is that too much for the low weights that I'm lifting?
 

kylej

Banned
Should I just lean right into it and go for 3000 calories a day (5'8", 166 right now) or is that too much for the low weights that I'm lifting?

your muscles don't care about the number on the dumbbell or the number of plates on the bar, all they know is they're being stressed and need food and sleep to recover and rebuild. eat 3000 calories, lift heavy and see how your body responds.
 

Brolic Gaoler

formerly Alienshogun
I think I may take next week off, that numbness is still in my lower leg and my hip is kind of bothering me again. Also makes a good excuse to play Borderlands 2 all week. ;)

I can't remember the last time I took "off."

Hell I can't remember my last deload.
 
Should I just lean right into it and go for 3000 calories a day (5'8", 166 right now) or is that too much for the low weights that I'm lifting?

Just eat a lot. When you think you're eating enough, eat more. I'm in the same boat as you. I lost 30lbs. People noticed my weight loss but said I was too skinny. Plan: bulk now, cut later. It's going to be weird eating a lot when you were cutting portions/calories just to lose weight. After a good workout you're going to be really hungry anyways.
 
your muscles don't care about the number on the dumbbell or the number of plates on the bar, all they know is they're being stressed and need food and sleep to recover and rebuild. eat 3000 calories, lift heavy and see how your body responds.


Will do.

Just eat a lot. When you think you're eating enough, eat more. I'm in the same boat as you. I lost 30lbs. People noticed my weight loss but said I was too skinny. Plan: bulk now, cut later. It's going to be weird eating a lot when you were cutting portions/calories just to lose weight. After a good workout you're going to be really hungry anyways.


The only problem is that I still feel/look like a fatass. I've still got a gut. I just have to get out of that mentality I guess.
 

Veezy

que?
Will do.




The only problem is that I still feel/look like a fatass. I've still got a gut. I just have to get out of that mentality I guess.

You don't need to do 3k, per se. But if if you're getting beat by 65lbs and by 95lbs something could be up. I'd question:

1. Did you start with the bar when you began?
2. Are you adding five lbs or adding more per increase? Could you add 2.5lbs instead?
3. Are you doing three sets of five, and only five, reps?

Also, how big is "fatass" to you? I don't mean to ask to belittle you but there's "fatass" and then there's "sickly obese". Depending on your weight, you may want to add 20-40 minutes of light walking a day to help with resting heart rate and maybe some light jogging to help with your VO2 max (endurance). Being really over weight can make pushing through the heavier weights, for your training level, stressful if you've already got high blood pressure.
 
You don't need to do 3k, per se. But if if you're getting beat by 65lbs and by 95lbs something could be up. I'd question:

1. Did you start with the bar when you began?
2. Are you adding five lbs or adding more per increase? Could you add 2.5lbs instead?
3. Are you doing three sets of five, and only five, reps?

Also, how big is "fatass" to you? I don't mean to ask to belittle you but there's "fatass" and then there's "sickly obese". Depending on your weight, you may want to add 20-40 minutes of light walking a day to help with resting heart rate and maybe some light jogging to help with your VO2 max (endurance). Being really over weight can make pushing through the heavier weights, for your training level, stressful if you've already got high blood pressure.

1. No, I did the recommended first day procedure of going with the bar for one set of five, then adding ten pounds and so on until my bar speed slowed.
2. 10 pounds, which seems like it might be the root of the problem.
3. Yes, 3x5.

And like I said, I've still got a gut, I've still got jiggly limbs. I'm 5'8" and 166 currently. And I do plenty of walking all day, my college campus is 90% stairs. It might not fit the bill for "fatass," but for someone who's really never been truly skinny, I still feel that way.
 
adl8B.jpg

Just to illustrate exactly how jacked up this chart is: I present Jay Cutler NFL Quarterback and arguably the strongest arm in the league. And I can promise you that nearly every elite QB in the league has a similar physique.

INFphoto_1777399.JPG
 

kylej

Banned
And like I said, I've still got a gut, I've still got jiggly limbs. I'm 5'8" and 166 currently. And I do plenty of walking all day, my college campus is 90% stairs. It might not fit the bill for "fatass," but for someone who's really never been truly skinny, I still feel that way.

Of course you're going to have some jiggly limbs. You've got no muscle mass. The only way you could not have jiggly limbs is if you dieted down to skin and bones. Eating and lifting will replace that jiggle with muscle. Don't focus on the scale.
 

Brolic Gaoler

formerly Alienshogun
1. No, I did the recommended first day procedure of going with the bar for one set of five, then adding ten pounds and so on until my bar speed slowed.
2. 10 pounds, which seems like it might be the root of the problem.
3. Yes, 3x5.

And like I said, I've still got a gut, I've still got jiggly limbs. I'm 5'8" and 166 currently. And I do plenty of walking all day, my college campus is 90% stairs. It might not fit the bill for "fatass," but for someone who's really never been truly skinny, I still feel that way.

Good god, I guess I'm morbidly obese, lol.
 

Tashi

343i Lead Esports Producer
Did legs again today. Knees are feeling much better. I'm not getting the every day aching either. Makes me so happy. I think next leg sessions I'll go back to incorporating squats. Gonna keep it light for now though.
 

MrToughPants

Brian Burke punched my mom
Just to illustrate exactly how jacked up this chart is: I present Jay Cutler NFL Quarterback and arguably the strongest arm in the league. And I can promise you that nearly every elite QB in the league has a similar physique.

http://www.radaronline.com/sites/radaronline.com/files/photos/image_20110715/INFphoto_1777399.JPG[IMG][/QUOTE]

Really?

Damn he must be able to squeeze one off fast.
 

Skeyser

Member
Just to illustrate exactly how jacked up this chart is: I present Jay Cutler NFL Quarterback and arguably the strongest arm in the league. And I can promise you that nearly every elite QB in the league has a similar physique.

Why is everyone taking this list seriously, just look at the names, I don't think it's trying to be scientifical.
 

Cheeto

Member
Just to illustrate exactly how jacked up this chart is: I present Jay Cutler NFL Quarterback and arguably the strongest arm in the league. And I can promise you that nearly every elite QB in the league has a similar physique.

http://www.radaronline.com/sites/radaronline.com/files/photos/image_20110715/INFphoto_1777399.JPG[/IMG.][/QUOTE]

But having a "strong arm" doesn't really mean 'strong arms'. Getting distance when throwing baseballs and footballs is about technique and speed of your arm. Check out the physique of elite level defensive linemen and they'll look like bear mode, check out elite wide receivers and they'll look more like athletic on that chart. QBs traditionally workout the least amount on a football team if you dont count the kicker.
 

CrankyJay

Banned
Just to illustrate exactly how jacked up this chart is: I present Jay Cutler NFL Quarterback and arguably the strongest arm in the league. And I can promise you that nearly every elite QB in the league has a similar physique.

INFphoto_1777399.JPG

LOL, I've always commented on how fat he looks to me...Matt Stafford as well.

Oh well.
 

Mengy

wishes it were bannable to say mean things about Marvel
I think I may take next week off, that numbness is still in my lower leg and my hip is kind of bothering me again. Also makes a good excuse to play Borderlands 2 all week. ;)

I can't remember the last time I took "off."

Hell I can't remember my last deload.

That's not good. You need to cut back now and then to give the body a break. Going full tilt 100% of the time will only lead to overtraining and injury. And frustration.
 
Hey guys, I've been doing Romanian Deadlifts to help my hamstring strength and size but lately I have been feeling some pain in my right rear deltoid and my upper right lat. Are there any suggestions to help fix this or recommendations for another effective hamstring workout?
 

JB1981

Member
Power cleans I understand a bit, hence do them with JUST the bar till you're comfortable. II'm not sure how an overhead press can mindfuck you. It is pressing the bar over your head. Its as basic as it gets.

I like SS but I think that Rip understates the difficulty in learning the program. Most of these lifts should be taught, IMO.
 

bro1

Banned
I think I may take next week off, that numbness is still in my lower leg and my hip is kind of bothering me again. Also makes a good excuse to play Borderlands 2 all week. ;)

I can't remember the last time I took "off."

Hell I can't remember my last deload.

good luck with that. you'll be back. They always come back.
 

SeanR1221

Member
Fell off the nutrition wagon a little too much this week. Mexican food Monday, pizza Tuesday, left over pizza yesterday. Not a terrible amount of food, but I think the explosiveness of my workouts recently has really pushed me to just eat more. Keeping it clean today.

I also started taking a multivitamin. Figured it couldn't hurt. Anyone else take them?
 
D

Deleted member 12837

Unconfirmed Member
I also started taking a multivitamin. Figured it couldn't hurt. Anyone else take them?

I'm interested in hearing this as well. Same with fish oil capsules. I always hear conflicting information about whether they're awesome, a scam (useless), or possibly detrimental.
 
They aren't detrimental. No idea about multivitamins but they certainly can't hurt and I believe they promote overall health. Fish oil is legit though.
 

demon

I don't mean to alarm you but you have dogs on your face
Got back from the doctor and there's no rib injury or hernia in my abdomen, so probably just a muscle tear. Hopefully I'll be back in the gym in a couple weeks. What would cause that? Just not stretching enough?
 
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