BlueScrote
Member
Finally got back into the gym after a week of being sick like a dog. Feels good, even though I'm not at full strength.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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MrToughPants
Brian Burke punched my mom
Brolic Gaoler
formerly Alienshogun
I've learned fitness is like religion and politics. All I'm gonna do is suggest taking a deeper interest in reading fitness/strength literature/studies (not magazines) and not simply taking what you're told at face value.
Something to remember is that no one knows it all in fitness. It's a constantly changing thing and always something to learn. Keep that in mind.
Neffarias_Bredd
Member
fair enough. I do a 5-3-1 program during the summer, and I've read up a bit on lifting and such, but not nearly enough to really know anything. Regardless we have to do what the trainers tell us to do, so there's that
A
A More Normal Bird
Unconfirmed Member
This. So much. Everybody has a body, so everybody must know how to train them. Someone makes their own routine and acts as if they've been vilified when told that it makes no sense and they'd be better off trying something proven. Otherwise intelligent and rational people will fly off the wall and call you a meathead if you criticise their use of the word tone. Add diet and nutrition into the equation and the odds are someone will end up in court for defamation or slander. And the industry just spreads more pseudo-science and disinformation that perpetuates the whole rotten cycle.
It's a problem that plays a big part in giving threads like this (and the posters in it) their "bad reputation". There will always be a number of people who have a chip on their shoulder and nonsense in their brain who instead of looking at the advice, support and encouragement freely given out for all achievements, no matter how small, will focus on how "rudely" they were told that the nonsense they believed in (or even worse, were peddling) was well, nonsense.
I've been lifting for two weeks now, and I can already see a difference. It feels pretty great. I didn't buy that book yet, but I've been doing squats, bench press, overhead press, and a variety of other exercises. My chest and shoulders look way better, and my arms are slightly bigger.
I still haven't done deadlift or power clean, but I'm going to try to work those into my regimen soon.
I've been doing some running on my non-lift days, and I don't want to give that up, because I like the feeling of being in aerobic shape. I don't like feeling my heart race when I walk up a steep hill, etc. But I've heard that running makes it difficult to gain muscle. Is this a problem if you're only running 1-2 miles, or is it more of a problem that distance runners face?
I still haven't done deadlift or power clean, but I'm going to try to work those into my regimen soon.
I've been doing some running on my non-lift days, and I don't want to give that up, because I like the feeling of being in aerobic shape. I don't like feeling my heart race when I walk up a steep hill, etc. But I've heard that running makes it difficult to gain muscle. Is this a problem if you're only running 1-2 miles, or is it more of a problem that distance runners face?
Brolic Gaoler
formerly Alienshogun
Shit 1-2 miles at a moderate pace may actually help recovery.
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Anyone know what kind of workout programs/supplements these chimps are on?
But seriously, thought that you guys might appreciate these weird but awesome pics. Humbling just how unimpressive the human body is compared to other animals in terms of natural muscularity.
But seriously, thought that you guys might appreciate these weird but awesome pics. Humbling just how unimpressive the human body is compared to other animals in terms of natural muscularity.
A
A More Normal Bird
Unconfirmed Member
Well judging by the first pic they're not on the juice.
Domino Theory
Crystal Dynamics
What would you guys recommend for getting bigger arms? Right now I have dips and bicep curls added on Mondays with some extra/remaining arm work on Wednesday, but I'm thinking of adding the dips and bicep curls to Friday as well so I'm hitting them three times a week. What do you guys think? Also, is the 8-10 rep range good for size for arms?
Lying triceps extensions should be in there for sure. Much more important than curls and shit, since arm size is mostly triceps.
Apologies for the incredibly delayed reply, I didn't mean to do a drive by post!
Thanks for the affirmation, it makes me feel more confident in what I am doing.
The only reason I do not wish to use my gym's equipment is because the place is rammed at the times I can get in to exercise. Most of the cardio stuff is free, but there are queues at the weight end of the room, and I have a limited time in the evenings, and no way of getting there in the mornings.
I've just started doing the above routine. Lifting light at the moment, makes my muscles ache in a nice way, if you know what I mean. The only thing is, I did crunches on an exercise ball, because I was worried about my lower back. Felt great at the time, though tough.
However, I'm experiencing a dull ache in the region which has me worried. Google suggests that if it isn't a sharp pain, then its just through using the muscles and as long as I rest them, it's fine. Still, would like some confirmation that I am not harming my body, if that's possible through here.
Spiritreaver
Member
Utilize whatever 1-3 curl/tricep exercises you like no more than twice a week. Your rep range is fine, I would suggest a drop or super set at the end of both muscle workouts.
You don't need to do anything fancy. I like DB preacher curls and BB reverse grip curls myself. Triceps I'm a fan of bodyweight extensions and DB skullcrushers. It doesn't really matter what you pick though.
Please don't forgot your compound lifts though!
Brolic Gaoler
formerly Alienshogun
I would superset curls with dips to maximize pump and stretching of the facia.
In fact, I'm starting this next week.
Dips and decline close grip bench are my personal favorites for triceps.
Here's my workout for the day. Decided to do some assistance deadlifts for change. Also a new PR with 140kg but I can notice my hands beginning to give up on me. Hopefully I don't have to resort to straps anytime soon though. Didn't get 3x5 with the press which is a bummer :/
Brolic Gaoler
formerly Alienshogun
Sure
This. Aside from my delts, I think my triceps are probably my best part and I attribute it to bench press and those lying triceps extensions.
I figured I'd have a much easier time at the gym this week. Been eating 3,300-3,600 cals with about 400g carbs...couldn't even get 3x160 Overhead press last night. I've done that plenty of times with no problems. I could only do 2x160 for 2 sets instead of the 1 set of 3 I was supposed to do.
I swear my body just does better without carbs. Oh well, we'll see how deadlift goes this afternoon.
I swear my body just does better without carbs. Oh well, we'll see how deadlift goes this afternoon.
TheDarkStark
Member
There's nothing wrong with training "Explosiveness" it's actually extremely important for Athletes to train explosiveness as it's the most functional form of strength for most sports.
The best way to train explosiveness though is by supersetting with a max strength routine.
Anyone know what kind of workout programs/supplements these chimps are on?
But seriously, thought that you guys might appreciate these weird but awesome pics. Humbling just how unimpressive the human body is compared to other animals in terms of natural muscularity.
these chimp pics remind me of Alexander Karelin
TheDarkStark
Member
these chimp pics remind me of Alexander Karelin
It'd be interesting to see how jacked a gorilla would be if it didn't have all that fur.
fredrancour
Member
Academic hell week is 3 hours from being over. I get to lift tonight! all I did this week was bench once. Super excited.
Also, I asked my girlfriend whether I should go for bigger muscles/stronger lifts or try to cut and have abs. she voted for bulking. Yes. this is a good plan. I'm sure her tune will change if I get too squishy but considering I'm still basically a beginner even a month of pigging out will include some good gains.
Also, I asked my girlfriend whether I should go for bigger muscles/stronger lifts or try to cut and have abs. she voted for bulking. Yes. this is a good plan. I'm sure her tune will change if I get too squishy but considering I'm still basically a beginner even a month of pigging out will include some good gains.
Perhaps more people looked like that if swinging around in trees all day would be a favourite pastime
Most women I've dealt with will always prefer you bulk and get bigger arms/back/chest vs. Cut for the abs. Abs are always at the bottom of the list of muscles woman care about. Men care about abs.
For sure man. I think it is best to bulk when you start lifting. You don't even need a very big surplus at all, especially for noob gains but You'll get faster results.
HarryHengst
Member
This is my experience too. Big arms and broad shoulders always seem more important to girls than low bodyfat percentages do. Get big first, then you go for abs if you really want them.
TheDarkStark
Member
There's a reason for that. Males are typically the "protector" and the "provider" of the species, women want a bigger guys because it makes them feel safe. Now obviously getting super huge (fat or muscle) will make you look freakish and thus unatractive.
Abs are aestheically pleasing to most women, but having them usually means you're too skinny for their liking.
What men think is the "perfect physique" is very far from what most women prefer (something like 10-11% body fat with a big back and big arms).
Brolic Gaoler
formerly Alienshogun
Great recovery workout today.
Started doing farmer's walks again and my front squat is getting stronger. Feels good man.
You shouldn't assume that's what I'm talking about. Of course explosiveness is important. I ended the conversation on purpose because I don't want to get into it explicitly because getting into it will serve no purpose. I said what I needed to say to him.
I have absolutely NO idea why this is posted, or what it was about.
Started doing farmer's walks again and my front squat is getting stronger. Feels good man.
You shouldn't assume that's what I'm talking about. Of course explosiveness is important. I ended the conversation on purpose because I don't want to get into it explicitly because getting into it will serve no purpose. I said what I needed to say to him.
I have absolutely NO idea why this is posted, or what it was about.
Domino Theory
Crystal Dynamics
Yeah I've got that covered, I've been training for almost two years. It's just my arms that seem to have trouble growing so I want to add in some isolation and higher frequency to beef them up. The only isolated arm work I have right now is dips and bicep curls on Monday and skull crushers on Friday. Should I add another bicep or tricep isolation exercise on Wednesday?
FallingEdge
Member
L0st Id3ntity
Member
Had to super set my arms workout with abs as the gym was closing, got crazy pumps all over. I should do this for all my none big lifts days, I like feeling exhausted.
Khalifa Jayy
Banned
Same. Love that burn.
fredrancour
Member
that is the opposite of everything I've heard before now. the stereotype is always "chicks only care about abs chest and biceps."
HarryHengst
Member
The other stereotype is that 'men only care about big boobs and blond hair'. Which also isnt true for most guys.
Crappy workouts suck and I have them after a long day and a lack of food.
Just gotta remember that a crappy workout beats no workout.
Tonight's Crossfit WOD might have been the final straw for me.
This was what we started with (which was fine enough, i enjoy the strength work)
7x2 Press complex at 80% strict press
Strict Press
Push Press
Push Jerk
But the WOD today was fucking ridiculous
4 RFT (RFT = Rounds for Time)
10 SDHP (95/65) SDHP = Sumo Deadlift High Pulls
15 Toes to bar
10 Thrusters (95/65)
15 Lateral Burpees
I am not in great shape and I am new to Crossfit. I will say that this is about my 4th week there, going somewhat inconsistently. I usually go 3 days a week, sometimes 2. This workout was absolutely brutal and every person there was heaving and dying. This new girl who just joined completely lied about being "done" with her WOD and stopped working out. She looked terrified and sat in the corner while everyone else killed themselves trying to finish. Another girl there hyperventilated and looked like she was on the verge of puking. I think the quickest time this was done in this evening was about 22 minutes. It took me a little over 30 minutes to get it all done. The entire time I was doing this I was thinking to myself "damn i need to be a lot stronger to do this stuff." And the Crossfit programming doesn't give you the strength foundations to effectively get work like this done, in my opinion.
Frankly, I didn't even really "complete" this workout as "prescribed." By the time I got to my 4th round of lateral burpees I was TOAST. I couldn't move anymore. And the only instruction I got from the staff was "come on!" "come on!" It's fucking annoying and I am really starting to question their credibility. After the workout was over, it took me about an hour to feel normal again. I was in a terrible state after it all. I finally feel better about 2 hours later. I don't think I'll be renewing my membership another month.
This was what we started with (which was fine enough, i enjoy the strength work)
7x2 Press complex at 80% strict press
Strict Press
Push Press
Push Jerk
But the WOD today was fucking ridiculous
4 RFT (RFT = Rounds for Time)
10 SDHP (95/65) SDHP = Sumo Deadlift High Pulls
15 Toes to bar
10 Thrusters (95/65)
15 Lateral Burpees
I am not in great shape and I am new to Crossfit. I will say that this is about my 4th week there, going somewhat inconsistently. I usually go 3 days a week, sometimes 2. This workout was absolutely brutal and every person there was heaving and dying. This new girl who just joined completely lied about being "done" with her WOD and stopped working out. She looked terrified and sat in the corner while everyone else killed themselves trying to finish. Another girl there hyperventilated and looked like she was on the verge of puking. I think the quickest time this was done in this evening was about 22 minutes. It took me a little over 30 minutes to get it all done. The entire time I was doing this I was thinking to myself "damn i need to be a lot stronger to do this stuff." And the Crossfit programming doesn't give you the strength foundations to effectively get work like this done, in my opinion.
Frankly, I didn't even really "complete" this workout as "prescribed." By the time I got to my 4th round of lateral burpees I was TOAST. I couldn't move anymore. And the only instruction I got from the staff was "come on!" "come on!" It's fucking annoying and I am really starting to question their credibility. After the workout was over, it took me about an hour to feel normal again. I was in a terrible state after it all. I finally feel better about 2 hours later. I don't think I'll be renewing my membership another month.
This is what men care about, so they convince themselves it's what women like best.
Have to realize, what women want to look at on a movie screen is NOT the same as what they want to be with.
As anti-Crossfit as I am, I will admit that there are great boxes out there and the mentality of being well rounded is incredibly beneficial.
If you would like to continue a Crossfitesque program, that's less shitty then what this gym is doing to you (and it's going to injure you, I'm not joking) allow me to present the Lascek Strength and Conditioning Program! (ver 2.0) EDIT: We could add this to the OP as a general fitness template. I can throw up a Grayskull LP template as well with conditioning included if desired.
Monday
Squat – Weight lifted x 5 reps x 3 sets, sets across
Press – 5x3, sets across
Chins/Pull-ups – 3 sets of as many reps as possible
Tuesday
Power Clean – 3 reps x 5 sets, sets across
Dips – 3 sets of as many reps as possible
Conditioning
Wednesday
Off or Skill Day
Thursday
Squat – 5x3, sets across
Bench Press – 5x3, sets across
Dips – 3 sets of as many reps as possible
Friday
Deadlift – 5 reps x 1 work set
Pull-ups/Chins – 3 sets of as many reps as possible (can be moved to Saturday)
Conditioning
Saturday
Optional conditioning
Sunday
Off
See where is says conditioning? Pick one of the XF chippers? Maybe a timed WOD? Hell, do some distance running, some barbell complexes, etc. This program will give you linear progression, solid conditioning, and will help you make and keep goals.
Plus, you'll know what you're doing for the next however long you can do it for. Throw in a reset or two, maybe a bit of modification when you get stronger, and you can do this for a long time. Shit, pick a condition exercise from XF you like, drop a round, try it again in a month as Rx'd or even tougher. Then, you KNOW your getting fitter and not just better at XF.
And, I bet you'll save money at a Globo gym, I can guarantee you that. I've given this same program, with tweeks for who I've issued it to, to quite a few people and they've loved it.
Thanks for the link, Veezy. I have actually seem Justin's S&C program before and I agree that it seems like smart programming. One of the reasons I like working out at this "box" is because of the equipment. They have bumper plates, good Olympic bars, squat stations, platforms for dead lifting and Oly lifts. I can't get this at a globo gym. Maybe I should just buy my own stuff and work out at home
Don't give up hope.
While the loss of bumper plates is a bummer, more and more gyms are getting decent racks and platforms. With the globo I went to back in TN, before they got their platforms, I just rolled the bar on a yoga mat or two the gym had and was fine. Really, they only thing you need bumper plates for are clean/jerks and snatches, and even then if you don't go crazy you can not injure yourself or the ground with a bad pull. Shit, I always power clean with iron plates.
I'd really take the time to scout out the gyms in your area to see what they have. You won't have to worry about leaving at a certain time, bad programming (and this is bad programming, or at least not considerate to novices), or not being able to train on a weakness you'd like to address.
Just something to think about. If your not happy training there, you might give up and set yourself back. That's no good.
Guilty as charged.
It is meant to come off part tongue-in-cheek, part slap-in-the-face. The less someone has trained the more applicable it generally is. Funny enough, the longer you've trained the less it matters. : P
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