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[snoopen]

had a guy stare at me and circle me while I was doing lat pulldowns for all my sets.. he walked away when i finished, 10 minutes afterwards one of the gym staff girls came over and said something along the lines of 'multiple people have complained that you're letting go of the machines too early and are going to break them' and lectured me on gym etiquette.

pretty frustrating given that a) it really wasn't bad, it only annoyed the guy standing next to me b) the guy seems like a dick and "supersets" across multiple machines with 2 towels and c) the gym workers are incredibly useless and uncaring unless it's a really hot guy or girl they're talking to and want to fuck them.

 

[Petrie]

had a guy stare at me and circle me while I was doing lat pulldowns for all my sets.. he walked away when i finished, 10 minutes afterwards one of the gym staff girls came over and said something along the lines of 'multiple people have complained that you're letting go of the machines too early and are going to break them' and lectured me on gym etiquette.

pretty frustrating given that a) it really wasn't bad, it only annoyed the guy standing next to me b) the guy seems like a dick and "supersets" across multiple machines with 2 towels and c) the gym workers are incredibly useless and uncaring unless it's a really hot guy or girl they're talking to and want to fuck them.

Well, were you letting go too early?

 

[Brolic Gaoler]

Stop slamming the machine weights. If "multiple" people complained you're probably in the wrong. Or find a gym that lets you slam shit.

 

[grumble]

So guys, I have a questions about alternatives to squats.

Basically I am getting some pretty severe groin pain. Long story short, I did a few things and it seemed to be getting better for a couple weeks until today. I might try again next time to see if it was a fluke, but I'm not sure.

Anways, I did some leg presses, but I'm interested in knowing what else I can add to my repertoire to hit some of the similar muscles while I give physical squats a rest and get some healing time.

I have no idea how front squats work, but I would assume they hit the groins about the same? If not I might try and figure those out.

As for the long story- I started to develop some pain doing real squats. Moved to a squat machine and that was okay for a bit, but then I developed pain there. I started treating with ice, high-compression shorts, NSAIDs and athletic bandaging. That seemed to work for a couple of weeks. I had one of my better workouts Monday and felt fine, but I did 1 squat today and was immediately in pain and had to stop.

Any idea what might be causing this? I know I haven't given many specifics. I generally have weak tendons and such- develop tendonitis and shin splints pretty easily, so I am currently putting it down to bad genetics.

I'd guess you have tendinitis in your adductors. It'll require 6-8 weeks of near-total rest to get them healed up. A little ice and the occasional Advil will help too. It is really common from squats, particularly if form degrades, progression is too rapid or you squat wide. Muscles develop faster than tendons, do its good to occasionally rest and make sure they get strong too. A truck can't pull much if the hitch breaks.

Aside from laying off anything that bothers your groin, specifically squatting very narrow will help, as will reducing volume. Try having your thighs touching, and don't go quite as low as your femurs will impinge on your pelvis in the hole.

I dealt with this and it was a bitch. Have to really go overboard with the rest, as you'll feel fine before you are fine.

 

[ToxicAdam]

Yes my desk is one of those elevation ones, so I will try and stand more during the day.

I really encourage this. I lost 40 lbs in 3 months and this was a significant part in helping achieve it.

About reps, whats better? 3x5 where last set is lift to failure or 3x8?

I don't think there is any 'better'. Just try it all and see how your body responds. As you get to know your body better, you will find out what it responds best to.

I don't want to loose weight, I want to get my fat % down.

To me, they are one in the same. Extra weight is body fat. Unless you are training for a marathon, you won't have to worry about 'burning muscle'.

If you want to burn fat, you need to get your heart rate elevated to 140-180 (depending on your size, age, etc) for extended periods of time ... almost every day. The best way to do that is cardio (jogging, swimming, bicycling, elliptical, running stairs, etc)

 

[TheDarkStark]

If you want to burn fat, you need to get your heart rate elevated to 140-180 (depending on your size, age, etc) for extended periods of time ... almost every day. The best way to do that is cardio (jogging, swimming, bicycling, elliptical, running stairs, etc)

Absolutely 100% false. The only thing you need to do to lose weight is consume less calories than you burn.

In fact its actually the exact opposite.
Moderately intensive cardio burns more calories per minute than something like heavy resistance training. But Resistance training keeps your metabolic rate elevated LONG after you've finished your workout so you burn extra calories even after your done lifting. Cardio does not elevate your post-workout metabolic rate.

 

[FallingEdge]

Calves you say?

Best calves in the business!

what exactly is it that you are going to do? is "bodyweight raises" an specific exercise? (english not my first language, etc..)

I want to do that calf challenge, God knows my calves are pathetic (14 inches it seems).

EDIT: I just read FallingEdge's article, answer is there.

Tonight I started that calf raise challenge that FallingEdge posted. I'm going to do 100 bodyweight raises everyday for a month and see if I get any results. Measured my calfs and they are currently just a shade under 16 inches. I'll let you know the results in a month.

Word. My calves are just over 16 inches and I will start it today as well. Maybe this is what I need to get things going.

3+ reps @ 295 for squat today. I'm shooting for 10+. LET'S GO.

 

[ToxicAdam]

Absolutely 100% false. The only thing you need to do to lose weight is consume less calories than you burn.

I didn't say it was the only way .. just a very efficient way to do it quickly. Long-term weight training is the way to go to keep it off. But if you can't get to the gym, running is a terrific way to burn calories on your 'off days'.

I just don't think he's going to see the results he wants by only lifting weights twice a week and cardio twice a week.

 

[Petrie]

If you want to burn fat, you need to get your heart rate elevated to 140-180 (depending on your size, age, etc) for extended periods of time ... almost every day. The best way to do that is cardio (jogging, swimming, bicycling, elliptical, running stairs, etc)

Can you please stop coming in here and saying this? There is no truth whatsoever to it, and it just misleads the less knowledgeable members in this thread.

Also, you said "need", which indicated that is the only way it will happen. Perhaps you simply need to choose your language more carefully.

 

[ToxicAdam]

Oh okay .. that's fine. I see where people are bristling over what I said. I throw around definitives a little too loosely from time to time.

 

[Petrie]

Oh okay .. that's fine. I see where people are bristling over what I said. I throw around definitives a little too loosely from time to time.

That one word in there really does change the entire meaning. I agree more cardio can help get the results he might want faster, depending what those goals are.

 

[TheExodu5]

Thoughts on this power rack?

http://www.roguefitness.com/rogue-r-3-power-rack.php

Best candidate I've found so far, I think.

 

[agrajag]

Heh, I posted that T-Nation calf article earlier in the thread, and it got shot down. I've been doing bodyweight calf raises almost every day. I've gotten up to 90 reps so far.

 

[deadbeef]

Thoughts on this power rack?

http://www.roguefitness.com/rogue-r-3-power-rack.php

Best candidate I've found so far, I think.

I used this one without the lat attachment before and was very happy with it. Cheaper than the rogue one by half

http://www.newyorkbarbells.com/92563.html

 

[FallingEdge]

Heh, I posted that T-Nation calf article earlier in the thread, and it got shot down. I've been doing bodyweight calf raises almost every day. I've gotten up to 90 reps so far.

Ah okay. I knew it was somebody from here who posted it first. I don't recall you getting shut down though. I thought it was a great read.

 

[TheExodu5]

I used this one without the lat attachment before and was very happy with it. Cheaper than the rogue one by half

http://www.newyorkbarbells.com/92563.html

Price is definitely way more attractive, though the holes are 2" apart which could be a problem for bench...depends on how things line up.

 

[agrajag]

Ah okay. I knew it was somebody from here who posted it first. I don't recall you getting shut down though. I thought it was a great read.

Someone said that it's nothing compared to what they do in a ballet class or something. I agree, it's a very good article.

 

[deadbeef]

Price is definitely way more attractive, though the holes are 2" apart which could be a problem for bench...depends on how things line up.

True didn't notice that. I guess it depends on your budget - things like pin spacing could be tolerated probably but if you don't have to, then why would you

 

[Silphonica]

Need some advice on my left knee. Recently at random times of the day, my knee hurts. On the inside half. When I go into the gym and warm up squats with the bar, the first warm up set hurts, but as I start to add weight the pain goes away. It's not sore all the time, however, I want to know if this is common because I'm ramping the weight quite quickly and I don't want it to get out of hand.

Waking up is when I seem to feel it most, anyone?

 

[JB1981]

Waking up is when I seem to feel it most, anyone?

I have had simliar issues myself but unfortunately never figured out the cause. If the pain goes away as the weight gets heavy and the pain you are experiencing is not interfering with your lifts, I would train through it for a while and see how you feel. Your knees will be fine.

 

[FallingEdge]

Great day at the gym. 12 reps @ 290 for squats.

315, you will be here soon....

 

[TheDarkStark]

Someone said that it's nothing compared to what they do in a ballet class or something. I agree, it's a very good article.

I certainly don't know anything about ballet but I'd have to agree that ballet seems a hell of a lot harder than doing 100 calf raises. They literally stand on and land on the points of their toes the whole time, I thought I remember the girl from Black Swan (name is escaping me right now) saying she had to train for like 6 months before shooting that movie.

 

[MrOogieBoogie]

Can you post a good beginner routine. I am kind of lost as to where to start.

Wow, totally didn't see this post. I'm pretty sure I sent you a PM once (albeit very late) with a response to your question, so here's another belated reply (I should check this thread more often):

I've never followed a strict routine. When I started off, I basically did as many reps/sets of push-ups, pull-ups, and dips as I could. As you increase your reps on each exercise and find yourself getting bored, you can then begin adding random exercises that really challenge you (L-sits, handstands, muscle-ups, etc.). Pick one or two at a time and try to get them down before moving onto something else. But when you do eventually move on to something else, don't just drop the exercise you just learned. Continue doing everything you know you can do while constantly challenging yourself with new, creative exercises. For the first little while you can try the following routines to build your endurance:

100 push-ups

200 pull-ups

150 dips

Then you can refer to this excellent, if not complete, guide for more challenging bodyweight exercises based on a tier system:

http://www.alkavadlo.com/2010/05/mastering-your-body-weight/

Any other questions don't hesitate to ask. I'll try to respond sooner this time.




On a somewhat related note: Anyone have any thoughts on deep tissue massaging as a remedy for an aching and sore body? Haven't gotten a massage since I began calisthenics/gymnastics a bit over a year ago, so my body feels like it's in complete knots at times. My shoulders in particular (lots of shoulder-heavy exercises) are so sore lately, especially my rotator cuffs. Would a series, deep tissue massage be beneficial or harmful?

 

[Pollux]

Anybody have an idea about the best way to hit the outer bicep? Hope that makes sense...

 

[Brolic Gaoler]

Anybody have an idea about the best way to hit the outer bicep? Hope that makes sense...

Try doung curls on a bosu ball.

 

[Petrie]

Try doung curls on a bosu ball.

This.

 

[Pollux]

This.

Try doung curls on a bosu ball.

Thanks guys.

Also I just want to give a plug for MRI Hemo Surge. Usually go with Black Powder, and will be returning to it after I finish this stuff, but I smoked my arms, chest and back around 3 hours ago and right now I feel great. Also over the last week or so I've been using it again I've been able to tell a noticeable difference in the quality of my workout.

Just thought I would mention it.

 

[abuC]

Wow, totally didn't see this post. I'm pretty sure I sent you a PM once (albeit very late) with a response to your question, so here's another belated reply (I should check this thread more often):

I've never followed a strict routine. When I started off, I basically did as many reps/sets of push-ups, pull-ups, and dips as I could. As you increase your reps on each exercise and find yourself getting bored, you can then begin adding random exercises that really challenge you (L-sits, handstands, muscle-ups, etc.). Pick one or two at a time and try to get them down before moving onto something else. But when you do eventually move on to something else, don't just drop the exercise you just learned. Continue doing everything you know you can do while constantly challenging yourself with new, creative exercises. For the first little while you can try the following routines to build your endurance:

100 push-ups

200 pull-ups

150 dips

Then you can refer to this excellent, if not complete, guide for more challenging bodyweight exercises based on a tier system:

http://www.alkavadlo.com/2010/05/mastering-your-body-weight/

Any other questions don't hesitate to ask. I'll try to respond sooner this time.




On a somewhat related note: Anyone have any thoughts on deep tissue massaging as a remedy for an aching and sore body? Haven't gotten a massage since I began calisthenics/gymnastics a bit over a year ago, so my body feels like it's in complete knots at times. My shoulders in particular (lots of shoulder-heavy exercises) are so sore lately, especially my rotator cuffs. Would a series, deep tissue massage be beneficial or harmful?

Great stuff, I love body weight training now, ever since I started really focusing on pullups/chins my lats have exploded, have a V-shape going.

 

[Mully]

Well, tomorrow is Back/Bi day.

Hopefully I don't fuck up on Good Mornings.

 

[Etrian Oddity]

My appetite is so hard to curb on my recovery days. It's hard for me to eat at a deficit.

 

[rando14]

Try doung curls on a bosu ball.

This.

Wtf? Is this for real?

By outer bicep do you mean brachialis? If so do curls with neutral grip: hammer curls, hammer preacher, etc

 

[Petrie]

Wtf? Is this for real?

By outer bicep do you mean brachialis? If so do curls with neutral grip: hammer curls, hammer preacher, etc

No, we are not serious.

 

[b3b0p]

Thoughts on this power rack?

http://www.roguefitness.com/rogue-r-3-power-rack.php

Best candidate I've found so far, I think.

Why do you need a full rack? Seems like a waste.

I have the Rogue S2. It's great. I also have the Pendlay Bearing Bar and Elite Pendlay Bumpers, the colors, I couldn't resist. I can recommend anything Rogue or Pendlay.

 

[rando14]

No, we are not serious.

I thought I had lost you guys.

EDIT: Lol apparently pollux thought you were serious too

 

[abuC]

My appetite is so hard to curb on my recovery days. It's hard for me to eat at a deficit.

Don't eat breakfast.

 

[b3b0p]

Great day at the gym. 12 reps @ 290 for squats.

315, you will be here soon....

What's your 1 rep max with that same form? 12 reps max would be something like 65-70% of of your max with same/similar form.

 

[Pollux]

I thought I had lost you guys.

EDIT: Lol apparently pollux thought you were serious too

yea I did...let's all laugh at the dude coming into the thread looking for some helpful advice. that won't happen again.

 

[rando14]

yea I did...let's all laugh at the dude coming into the thread looking for some helpful advice. that won't happen again.

Sorry about that, please don't worry too much about it. My advice above is true, assuming you're talking about brachialis. If you're referring to the "peak", then I'd suggest any variation of curls where you rotate your wrist inward.

 

[RumblingRosco]

A few of you mentioned rosin bags for deadlifting. Does the rosin leave any residue on the barbell? Baseball wasn't my sport back in high school so I know fuck all about what a rosin bag actually feels like or how it affects your grip/if it leaves residue all over the bar. I seem to recall some MLBers getting in trouble for having too much rosin rub off onto the ball from time to time. :lol

 

[Pollux]

Sorry about that, please don't worry too much about it. My advice above is true, assuming you're talking about brachialis. If you're referring to the "peak", then I'd suggest any variation of curls where you rotate your wrist inward.

Thanks. Meh I overreacted. Trying to finish a research paper that's due tomorrow so I'm a little testy.

 

[Etrian Oddity]

Don't eat breakfast.

I don't. I use the Leangains method, so I have a little lunch and a big dinner. I guess I still need to tweak around my dinner portions and ingredients. :\

 

[agrajag]

I thought I had lost you guys.

EDIT: Lol apparently pollux thought you were serious too

pretty much most references to bosu balls, swedish balls, and crossfit in this thread are jokes, I've found.

 

[Pollux]

pretty much most references to bosu balls, swedish balls, and crossfit in this thread are jokes, I've found.

People In this thread don't like crossfit?

 

[FallingEdge]

What's your 1 rep max with that same form? 12 reps max would be something like 65-70% of of your max with same/similar form.

I'm not too sure. About a year ago, it was around 315. Deloaded and started lower and am slowly working my way up. With the way things are, all my PRs are going to be crushed.

 

[Mully]

People In this thread don't like crossfit?

Crossfit leads to injuries.

 

[Brolic Gaoler]

Wtf? Is this for real?

By outer bicep do you mean brachialis? If so do curls with neutral grip: hammer curls, hammer preacher, etc

I thought I had lost you guys.

EDIT: Lol apparently pollux thought you were serious too

I basically gave him (petrie) a high-five when that guy replied, lol.

No, we are not serious.

lol

yea I did...let's all laugh at the dude coming into the thread looking for some helpful advice. that won't happen again.

http://www.youtube.com/watch?v=__lCEXgFxfU

A few of you mentioned rosin bags for deadlifting. Does the rosin leave any residue on the barbell? Baseball wasn't my sport back in high school so I know fuck all about what a rosin bag actually feels like or how it affects your grip/if it leaves residue all over the bar. I seem to recall some MLBers getting in trouble for having too much rosin rub off onto the ball from time to time. :lol

I hate that "fake chalk" shit. I wish people would just use regular chalk. That fake chalk makes my hands sticky as fuck and it's always all over the barbells at my golds.

At least, it better be chalk substitute...

Crossfit leads to injuries.

Unless done on a bosu ball.

 

[Mully]

Petrie and deadbeef are the trolls of Fit-GAF.

Unless done on a bosu ball.

Well of course.

Bosu and swiss balls are great for squatting.

Look at that stability you're getting. You can't get that in a regular squat!

 

[TheExodu5]

Why do you need a full rack? Seems like a waste.

I have the Rogue S2. It's great. I also have the Pendlay Bearing Bar and Elite Pendlay Bumpers, the colors, I couldn't resist. I can recommend anything Rogue or Pendlay.

Safety bars and a pullup bar, mainly.

One question though...is it going to be stable enough if I can't bolt it to the floor?

edit: oh...you can get safety spotter arms for the S-series. Maybe I should look at that.

 

[Veezy]

Crossfit leads to injuries.

*sniff* is that the smell of an x-fitter....

In crossfit business news, the divorce between Lauren and Greg, who each own 50% of the company, is getting hella ugly. Lauren wants to sell her 50% to Anthos Capital, an investment firm. This would completely change the entire business structure of CF. Greg, does not. So, in response, and I love this part, there are several people, some involved with CF as a business, who are trying to force Anthos' hand into not wanting the organization.

One of those ways is a systematic effort to have affiliates promise that they will de-affiliate if purchased. This was originally suggested by a member of Crossfit staff. This would devalue the company and since it's a premeditated effort to devalue the company's shares, is illegal, being the persons trying to organize this were inspired by people who are part of the CF company and CF refuses to tell them not to do that. So dramatic.

But, it gets better. In order for Greg to have enough equity to buy Lauren's 50% (they want to keep that option on the table as they know she doesn't want her half anymore she just wants money for it and their hoping a judge forces her to take that option), he needed a loan. And, pray tell, where did he get this loan from? Investment funds from a different private equity firm designed to help with changes in ownership and assisted restructuring. His whole case is built on a desire to keep CF "pure" and not to hurt the affiliates, but he could give a fuck less. He just wants to chose who he's in bed with instead of his estranged ex-wife.


How the mighty will fall. No, it's not the rampernt cases of injury. The lack of payouts from the RRG. The joke of a games with reports of drug use. The complete lack of evidence that CF is even effective programming that couldn't be done better with basic strength and conditioning that will bring them down.

It will a divorce case and man's pride.


AND FINALLY, JUST IN CASE YOU NEEDED ANOTHER REASON TO DOUBT GOING TO A CF BOX, HERE'S A LOCATION WHERE THEY'RE HAVING A WOMAN ON HER DUE DATE DO BARBELL COMPLEXES.

Also, here's somebody squatting a tire. 'Cause, crossfit.

I'll turn the hate engine off now.

 

[sp3ctr3]

I was confused there for a second but now I realise that I might actually have understood the calorie burn process afterall.

I've been told:
1. cardio only burns calories as youre doing cardio
2. weight training ups the metabolism and burns calories even after the workout

So I want to lift weights and end it off with high intensity interval training for 12-15 mins to burn 400 calories and will follow the following routine:

Wednesday
Dumbbell Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 1 set of 5
15m HIIT Cardio

Thursday
Dumbbell Squat - 3 sets of 5
Overhead Press - 3 sets of 5
Bent Over Rows - 3 set of 5
15m HIIT Cardio


I think it's pretty crazy that a pullup is a beginner excersise? When I started 2 months ago I couldn't do a single on. Now I can maybe do 3. I agree its a great excersise but goddamn it takes a lot to do it. I started out with a cable tower and simulated the pullup by putting on 45-50kg and pulling the bar down.

I think I just have to come to terms with this process taking a bit longer when I dont have more time to excersise. Or get up at 5am on saturdays/sundays to go for a run. It's all about priorities, and noone said it would be easy.