Cobra lats.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Cobra lats.
Brolic Gaoler
formerly Alienshogun
I had that thought yesterday when it was really noticeable, also Starscream popping his wings out. It's really cool to see happen, and I didn't expect it.
FallingEdge
Member
No joke. I'm annoyed that I neglected doing high rep deads for such a long time. I want a huge back/traps/lats. Like you said flare out and be powerful. When you can see that from behind and just have an amazing and big back, you know that person is serious about lifting.
the twins just learned to flare theirs out. http://www.youtube.com/watch?v=bJt9Ea7p0HU
time for some bodybuilding poses my friend
Brolic Gaoler
formerly Alienshogun
LOL, those guys are silly.
They have an IF channel now too.
Yep, exactly how I feel.
They have an IF channel now too.
Yep, exactly how I feel.
TheFightingFish
Member
Hey congrats man! Don't worry about the training taking a hit, that's going to be a theme for the next 20 odd years of your life, especially at the start. It's great to be a healthy dad, and that's important, but the kids gotta come first. Having kids was one of the big changes in my workout routines. Tried to keep the gym up, but with two kids now it just wasn't happening, so now much more body weight exercises (which I can easily do at night after the kids go down) and more running (got a big jogging stroller so I can take the kids running with me, they love it). Just gotta find out what works for your new family life, which is different for everyone.
I had a pretty good day at the gym yesterday. I wanted to do squats, but the machine was taken for the entire time I was there. So I did some bench press, overhead press, abdominal work, and dumbbell bench press. My chest and shoulders feel amazing.
Today I'll try to do squats if possible, and I'll try to get back and biceps in there as well.
My priorities right now might be a little different from the norm: I don't necessarily want to gain a ton of muscle mass. I would like to be somewhat bigger, but definitely more defined, which means I want to lose several pounds of fat. Some of the advice I've seen says bulk up, then cut. Is it possible to cut fat and gain muscle simultaneously?
Today I'll try to do squats if possible, and I'll try to get back and biceps in there as well.
My priorities right now might be a little different from the norm: I don't necessarily want to gain a ton of muscle mass. I would like to be somewhat bigger, but definitely more defined, which means I want to lose several pounds of fat. Some of the advice I've seen says bulk up, then cut. Is it possible to cut fat and gain muscle simultaneously?
Brolic Gaoler
formerly Alienshogun
Because some people don't have the option to use a squat rack.
FallingEdge
Member
I feel the same way. Funny how that can change once you start to understand how things can work.
It is but you are still doing it within reason.
According to my friend who's at my gym right now, someone just dislocated his elbow doing DB chest flies.
I know exactly who it is.
This guy walks around the gym for nearly three or even four hours. He doesn't lift, he just goes on the bike for 5-10 minutes and does leg curls. At the end of his session he'll do a set of chest flies with 75lb dumbells. Each time someone will walk over to him to ask if he needs a spot. He'll just look at them really intensely. He'll normally do one or two reps before he has to drop the weights because he's in pain.
I have a pretty good feeling its him.
I know exactly who it is.
This guy walks around the gym for nearly three or even four hours. He doesn't lift, he just goes on the bike for 5-10 minutes and does leg curls. At the end of his session he'll do a set of chest flies with 75lb dumbells. Each time someone will walk over to him to ask if he needs a spot. He'll just look at them really intensely. He'll normally do one or two reps before he has to drop the weights because he's in pain.
I have a pretty good feeling its him.
You went to the gym yesterday and you are going again today?
About the lose fat gain muscle: most newbs at the gym gain muscle and burn fat at the same time but it won't last forever. If more advanced guys want to gain muscle and burn fat at the same time there's probably just one option and that's intermittent fasting.
That's good because you shouldn't be using the smith machine for squats anyway. Couldn't you asked if you could've worked in at the rack?
TheDarkStark
Member
Ouch. It seems odd that he'd dislocate his elbow doing flies though, unless he was doing them with his elbow joint locked..... which is obviously a terrible idea.
The smith machine is not an option. Smith Machine "Squats" are not a replacement. Do them from the rack, with a barbell.
Squats are probably the best, most important exercise you could ever do. If you have to wait to use the rack, you could try to work in with the person currently using it.
Puddles, if you are serious about training, I wholeheartedly recommend that you get Starting Strength. It'll teach you the lifts.
And if the physical version costs too much the ebook version is just 14$.
Edit:
And any help with my (silly?) question would be appreciated
Quick question about benching and my chest:
My upper/mid chest has practically no musculature and you can clearly feel the ribcage. All my chest musculature is below/on the sides
Here's a crappy pic in case my explanation made no sense:
So the area which I've circled is the area where my muscles are nonexistent. In the rest of the red area I have some development. So is the problem just because I don't really bench that much yet and have a weak chest or am I doing something wrong? I know the thickest part of your chest is supposed to be the lower part but I don't really have anything in the upper/middle part. Also when I have DOMS it's practically always in the sides/lower area. Almost never in the middle of the chest. It's just that I'm worried I'm not training the upper part at all and it's gonna look funny when I cut and strip the fat off. Should I be adding some incline benching to my routine or is my flat bench technique probably still off? Or does the part just fill out when I advance with the weights?
FallingEdge
Member
And if the physical version costs too much the ebook version is just 14$.
Edit:
And any help with my (silly?) question would be appreciated
How long have you been lifting? And how long have you been benching? And where is your bench currently at?
Thanks for the advice. I'll definitely get a set of squats in today, and I'll look into getting that book.
I noticed that the OP strongly advocates deadlifts and power cleans. Both of those exercises look great, but I'm afraid of throwing out my back while doing them. Is that a silly concern?
I noticed that the OP strongly advocates deadlifts and power cleans. Both of those exercises look great, but I'm afraid of throwing out my back while doing them. Is that a silly concern?
FallingEdge
Member
Of course not. I was super scared of doing power cleans for the longest time. Just started them about a month ago. Start light and work on form. If you can, ask one of the trainers who you trust to help you out with form. Then slowly start to add weight from there.
It's not a silly concern. Deadlifts can be potentially dangerous when performed incorrectly. And power cleans are fairy technical. Good form is essential for all barbell lifts. And you'll start light while learning technique and slowly add weight over time. In fact it can be a good idea to start with an empty barbell to get the hang of the movements.
Again, the book I linked will show you how to achieve proper form and how to perform the lifts in the best possible manner. There's also a DVD.
Post videos of your lifts here and we'll give you feedback.
About a year now but a few months went with dieting so I didn't really advance. I've been also benching a year.
Numbers at pretty pathetic 72,5kg / 160 lbs x 5.
I'm not sure why I'm having such a hard time with pressing movements. My form was pretty bad for a long time (not enough arch and to steady enough) but I've finally fixed it I think. Summer was also pretty tough because I had a physical work and couldn't really eat as much as I would've hoped. My arms and chest have always been very weak due to lack of exercise so there's also that.
But the good news is that I've finally been making some progress with the bench during these last few months (after switching to Greyskull LP).
And I don't need any bitching from anyone about how my bench should be way higher after a year of training. I know that and I'm ashamed
But I guess slow progress is better than no progress..Please do. Im plautaed on my sprint times and feel like to get faster i need to gain more muscle.
FallingEdge
Member
About a year now but a few months went with dieting so I didn't really advance. I've been also benching a year.
Numbers at pretty pathetic 72,5kg / 160 lbs x 5.
I'm not sure why I'm having such a hard time with pressing movements. My form was pretty bad for a long time (not enough arch and to steady enough) but I've finally fixed it I think. Summer was also pretty tough because I had a physical work and couldn't really eat as much as I would've hoped. My arms and chest have always been very weak due to lack of exercise so there's also that.
But the good news is that I've finally been making some progress with the bench during these last few months (after switching to Greyskull LP).
And I don't need any bitching from anyone about how my bench should be way higher after a year of training. I know that and I'm ashamed
Could easily be a problem with diet. Your body can't grow if you aren't eating enough. I would try to fix that and continue to go hard at the bench and see what happens.
Some people just have to work harder at chest, myself included. It is a muscle in which I have to try very hard to see progress.
About a year now but a few months went with dieting so I didn't really advance. I've been also benching a year.
Numbers at pretty pathetic 72,5kg / 160 lbs x 5.
I'm not sure why I'm having such a hard time with pressing movements. My form was pretty bad for a long time (not enough arch and to steady enough) but I've finally fixed it I think. Summer was also pretty tough because I had a physical work and couldn't really eat as much as I would've hoped. My arms and chest have always been very weak due to lack of exercise so there's also that.
But the good news is that I've finally been making some progress with the bench during these last few months (after switching to Greyskull LP).
And I don't need any bitching from anyone about how my bench should be way higher after a year of training. I know that and I'm ashamed
Proper eating and sleeping help, plus others just progress faster. My bench sucks (my weighted set is 175) but my squats and deads have gone way above what I started at.
Strong triceps will help. Try lying barbell tricep extensions. The one where you go behind your head.
Doing them already. Once or twice a week atm.
yea this has to be the case along with heavy weight
I'm not sure then. Are you getting enough protein? I've lost 90 lbs in the last year and during that time increased my bench from about 10x135 to 1x300 and like 10x225 not sure exactly. I've made sure to keep my protein pretty high though. 230-250g per day excluding the bcaa i take. Also I did starting strength for like 8 months until I switched to 5/3/1.
My protein has been pretty high the whole year. Only during the last month it hasn't been the total 1g/lbs but I've fixed it now. And I just started doing the LTE consistently about two weeks ago, haven't been doing them the whole time.
But like I said, I think my bench is advancing now. I'm just worried for the part in the middle my chest that doesn't seem to grow muscle
Edit:
Nice, only 8 more posts and I'm not a junior member anymore! 99% of my posts have been to this thread, lol
My chest is the same way. I keep my bench around bodyweight (165lbs) and go for max reps across five sets, performing pull-ups after each set. I never do incline or decline benchpress. I do a ton of push-ups, tricep dips, and handstand push-ups, often combining bodyweight movements. My chest has grown considerably as the result of all this (my pecs are noticeable even in loose-fitting shirts) but the upper area is still shallow. I do not mind this, so I cannot say how to correct it. The center needs to be shallow so you can cross your arms, but for me the upper pectoral naturally stays shallow.
21-15-9 reps of:
Handstand pushups
Tricep dips
Pushups
21-18-15-12-9-6-3 reps of:
L pull-ups
Handstand pushups
8 rounds for time of:
10 Handstand pushups
10 One-legged squats, alternating legs
CrossFit named workouts are a great resource.
No, you will simply need to adjust your diet. On weightlifting days, follow a diet prescribing high protein/starch and eat according to your lifting diet timeline. On sprint days, each three average sized meals, focus on balancing protein with lots of vegetables and some fruit. Diet adjustment allows you to train how you want and fuels you properly for the kind of work you do each day.
Brolic Gaoler
formerly Alienshogun
Spiritreaver
Member
Lol, I don't get why people think they need to go heavy on this kind of assistance work.
Goddamit, I'm so annoyed that I cant seem to 3x5 of 135 bench. Failed 4 times now, the last attempt on the final rep. Is it time to go down?
Yep, drop 10% and start again
TOM f'N CRUISE
Member
Welcome to snap city!
holly shit thank you for this. Iv never seen these guys before haha
L0st Id3ntity
Member
I know I'm captain obvious but damnnn, carbs make a huge difference in the gym, I was double checking the weights on the bar, couldn't believe how relatively easy they felt and I was only barely at maintenance this week.
Back to cutting with low carbs.
Back to cutting with low carbs.
TheDarkStark
Member
Yup, that's why low carb diets are shit.I know I'm captain obvious but damnnn, carbs make a huge difference in the gym, I was double checking the weights on the bar, couldn't believe how relatively easy they felt and I was only barely at maintenance this week.
Back to cutting with low carbs.
You can still go the "low carb" route and eat like 150g a day and you're fine but stuff like Atkins is complete garbage.
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