How many times were you trying to get to the gym? 7 times is way too much if you are lifting. Have you read the OP already? Someone else might be able to answer your other questions.
And you lost weight because you ate less.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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How many times were you trying to get to the gym? 7 times is way too much if you are lifting. Have you read the OP already? Someone else might be able to answer your other questions.
And you lost weight because you ate less.
Tizoc
Member
Don't recall how many exactly, but I spend around 1 hour at the gym WHENEVer I have the free time to go, doing some lifting, normal workouts for my belly, arms and leg areas. I spend around 40 or so minutes on the sitting bike machine (burning 240 or so calories).
I am sure I went there 7 or less times tho, due to work and some family obligations abroad.
That's interesting tho, I have aimed to eat as less fatty foods as possible, but there were a few times when I just had a very big urge to eat something filling after a hard day's work ^_^;
Say, do any of you train at home more than at the gym? I live in a pretty shitty town and the closest gym is like an hour's drive away, so that's out of the question (work, eat, work, drive, train, drive, eat, sleep? Nope). I'm not against purchasing some home equipment though, I just bought an elliptical (can't run anymore due to right knee suffering from what my physio called "wiper syndrome"), but I think my routine needs something new.
Oh, and to comply with the OP, here's my sheet:
Male, 180cm, 73kg.
Train 3 times a week, plus one day for cardio.
My aim is to increase strength and build an athletic frame (I'm saying that but I'm as flexible as a single-minded drone).
Basic routine is 6x60 cycle crunches, 6x30 pushups (elevated, centered, spread), 60 squatts and 60 knee lunges (I have no weights available, of all this is done with bodyweight only).
tl;dr, what would seem to be the best thing to buy if you could only train at home?
Oh, and to comply with the OP, here's my sheet:
Male, 180cm, 73kg.
Train 3 times a week, plus one day for cardio.
My aim is to increase strength and build an athletic frame (I'm saying that but I'm as flexible as a single-minded drone).
Basic routine is 6x60 cycle crunches, 6x30 pushups (elevated, centered, spread), 60 squatts and 60 knee lunges (I have no weights available, of all this is done with bodyweight only).
tl;dr, what would seem to be the best thing to buy if you could only train at home?
HarryHengst
Member
A squat rack with barbell and weights.
If thats out of the question a pullup bar i guess. And some big bags you can fill with sand to do squats with.
I gotta question, how do you guys arrange your workout?
let's say today you want to work on three bodyparts the whole session, would you go for each part until you are completely depleted of energy and then work on the next bodypart or would you alternate??
I am currently doing the second. For example yesterday, I have 8 push-up variations plus 3 chest-specific machines. but it's to much for me to do it without subtantil pause, so yesterday it ended up looking like this.
Chest, 4 push-ups variations x 20
Abs, 8 crunch variations x 36
3 Tricep machines, 4 x 10
Chest, 4 (different) push-up variations x 20
Abs, 4 (different) crunch variations (hanging leg raise stuff here) x 20
Doublebar bodyweight tricep workout, 4 x 15
Chest, 3 Machines 4 x 10
done...
so, is it bad to alternate like that?... some say that when too much time passes, the muscle won't react as well... or something, don't know, that's why I ask
let's say today you want to work on three bodyparts the whole session, would you go for each part until you are completely depleted of energy and then work on the next bodypart or would you alternate??
I am currently doing the second. For example yesterday, I have 8 push-up variations plus 3 chest-specific machines. but it's to much for me to do it without subtantil pause, so yesterday it ended up looking like this.
Chest, 4 push-ups variations x 20
Abs, 8 crunch variations x 36
3 Tricep machines, 4 x 10
Chest, 4 (different) push-up variations x 20
Abs, 4 (different) crunch variations (hanging leg raise stuff here) x 20
Doublebar bodyweight tricep workout, 4 x 15
Chest, 3 Machines 4 x 10
done...
so, is it bad to alternate like that?... some say that when too much time passes, the muscle won't react as well... or something, don't know, that's why I ask
fredrancour
Member
Really hard stuff I do straight through. Nothing but squats until squats are done, nothing but bench, etc. I need to rest to give them my best effort. I superset stuff like arm isolations, ab exercises, and face pulls.
Khalifa Jayy
Banned
This doesn't really answer your question, but you need to simplify my man. No reason to be doing 3 different tricep / chest machines at all...
Dude your posts have been an inexhaustible source of laughter for me. Just do yourself a favor and abandon this thread entirely. Starting with push ups? are you fucking serious? hahahahahahaha no wonder your poor body is showing zero progress.
Hey, give the guy advice, don't make the rest of us look bad with your behavior. This is not a thread to validate you're better than everyone else. Stop being a shithead.
Sphinx, look at the OP. There's a variety of routines you could use that would benefit you more than your present one. A lot of us use 5/3/1 and have seen really good results with it. I suggest you read the OP and read up on 5/3/1.
I went to the OP and I am reading the link to 5/3/1, it links me to this place:
http://www.flexcart.com/members/elitefts/default.asp?m=PD&pid=2976
but didn't find that link as useful, maybe I am missing somthing but it's a link to go and buy an e-book.
http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html
does that link shows what you mean would be better?
er... I am into bodyweight stuff as of now, as you may have noticed in my last post. What I see in that link points to the use of barbells/dumbells, with deadlifts/squating and the likes, which I don't want to use now because I have personal and physical reasons to avoid them.
by the way, you are waaaay too late to prevent this thread from being the shittiest thread in the whole of GAF, it's always been like that, I am used to it. Sorry for the nice guys, there are many of you but this place remains the worst place I've ever socialzed in gaf, hands down, and many people posting in other threads commenting about it confirm that.
and while it doesn't really deserve a mention, I really wonder how the fuck anyone can conclude that I have seen "zero progress in my poor body"
I mean, what the hell??? hehehe. what piece of shit rat comes and posts stuff like that with absolutely no fucking context?I went to the OP and I am reading the link to 5/3/1, it links me to this place:
http://www.flexcart.com/members/elitefts/default.asp?m=PD&pid=2976
but didn't find that link as useful, maybe I am missing somthing but it's a link to go and buy an e-book.
http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html
does that link shows what you mean would be better?
er... I am into bodyweight stuff as of now, as you may have noticed in my last post. What I see in that link points to the use of barbells/dumbells, with deadlifts/squating and the likes, which I don't want to use now because I have personal and physical reasons to avoid them.
by the way, you are waaaay too late to prevent this thread from being the shittiest thread in the whole of GAF, it's always been like that, I am used to it. Sorry for the nice guys, there are many of you but this place remains the worst place I've ever socialzed in gaf, hands down, and many people posting in other threads commenting about it confirm that.
and while it doesn't really deserve a mention, I really wonder how the fuck anyone can conclude that I have seen "zero progress in my poor body"
I'm just thinking off the top of my head here, but maybe look at a Gymnast's workout or talk to Mr.OogieBoogie. In either case, you'd learn a bit more about body weight routines.
Dude. What the fuck?
I can find quite an amount of info by googling "bodyweight routines".
after reading forum entries from people strictly into bodyweight and comparing, I have yet to understand why the uproar about what I am doing, I am just using what's there in the gym and doing some push-ups, what's so bad about it?
I mean, that's what is available to me at the gym and I am just using it, what's the other choice? yeah, 5/3/1 and stuff but I am not into that so, what now? quit workout?
could I do less? sure, could I re-arrange stuff? sure, that's what I was asking about in the first place.
even your post sounds like "damn, you have a great deal to learn, god help you" , but don't know, maybe is my insecurity now.
Time for stupid things chiropractors say...
Backs been messed up and I've been lifting through it but decided I should see chiro because it is getting really bad. He figured out it was my SI joint, which I expected from looking up the symptoms. He popped it back in place and although still a bit sore, does feel a lot better.
Okay now all the stupid stuff I could have done without.
- I should stop deadlifting because it is dangerous.
- I should be doing 20 reps on exercises not heavier weights with low reps
- Low rep heavy weight lifts build mass but no strength.....
- I'm too old to build mass
- i should run like 30 miles a week
- I should be doing mostly bodyweight and cables.
- Deadlifting is for football linemen that need to explode off the line and hit someone.....lol wut...it mimics picking something off the ground.
- I should only eat like 40g protein per day
- glycemic index actually matters
- I shouldn't track calories
I think there was a ton more that I'm forgetting. I'll add them when I think of them.
He did help me but I'm not ever going back to that dude. Crazy thing is he obviously lifts and is pretty big for 42.
Backs been messed up and I've been lifting through it but decided I should see chiro because it is getting really bad. He figured out it was my SI joint, which I expected from looking up the symptoms. He popped it back in place and although still a bit sore, does feel a lot better.
Okay now all the stupid stuff I could have done without.
- I should stop deadlifting because it is dangerous.
- I should be doing 20 reps on exercises not heavier weights with low reps
- Low rep heavy weight lifts build mass but no strength.....
- I'm too old to build mass
- i should run like 30 miles a week
- I should be doing mostly bodyweight and cables.
- Deadlifting is for football linemen that need to explode off the line and hit someone.....lol wut...it mimics picking something off the ground.
- I should only eat like 40g protein per day
- glycemic index actually matters
- I shouldn't track calories
I think there was a ton more that I'm forgetting. I'll add them when I think of them.
He did help me but I'm not ever going back to that dude. Crazy thing is he obviously lifts and is pretty big for 42.
And he's probably been lifting for 20 years, has hit his plateau, and is happy with it. If you throw enough shit at the wall, something will stick.
Luscious LeftFoot
Member
How much you lift bro?
People come to this thread for fitness advice and suggestions. Not to be ridiculed. What the fuck is wrong with you?
Well that's what he said. He been lifting 20 years. He actually said you've probably been lifting as long as I have 20 years. I said nope lol 1 year.
He said oh that makes it worse. 450 is too much for you to deadlift. Your stabilizer muscles won't be strong even though your main muscle groups might be.........
Why is it bullshit? (this is an honest question, I don't understand why you brush past a professional's observations and I ask why he's wrong, no double sense)
FallingEdge
Member
The 20 rep thing is legit.
Try a set of 20 rep breathing squats. Fucking intense.
Try a set of 20 rep breathing squats. Fucking intense.
The "breathing" word is kind of not necessary because motherfucker, you'll be breathing!
FallingEdge
Member
!!!!!!!!!!!!!!!
They call it breathing squats because you do a rep and you would take in a few breaths before doing the next rep. Doing your 10RM but trying to bang out 20 of them and well, you will be standing there, breathing a lot before your next rep.
OLD SCHOOL BABY!
TheFightingFish
Member
So I'm probably not GAF's bodyweight expert. But I do a fair bit of bodyweight work, and looking at the routine I would say that you should probably take a look at reducing the amount of exercises that you do and look at replacing some of the exercises that you can already do high reps in with more challenging exercises for lower reps. With bodyweight stuff it's always easier to keep just upping the reps (tons of standard pushups, pullups, bodyweight squats) but (depending on your goals) that's not always the way to get the results that you want.
When I started with bodyweight stuff I kept just increasing the reps and while this does help (still good to be able to do 50 pushups in a set a opposed to 10) it really doesn't build that much. I got much better results personally when I moved into more challenging exercises. Right now I'm working on one-handed pushups (can do 3 or so each side), pistol squats and pullups where I lower one hand on a towel hanging from the bar so that my top hand has to do like 75% of the work. And I've been getting much better progression moving to these more difficult things as opposed to just doing # of normal pushups + 1 each week.
What are your goal though? You might not be aiming for size.
I do that though. He is saying I should only do that.
lol, I'd be curious too.
and you know what, I've got nothing to be ashamed of. I've got the strength to do 20 jump burpees in one set, I do 3x10 pistol squats on each leg because I've got a pair of damn strong legs and good knees and balance, I am the only one at the gym doing them and people stare in awe and ask me where or how I got there. Just recently, but I seem to be the only guy in my gym doing hanging leg raises with the pull-up machine, because I've got the strenght in my arms to sustain myself to do enough repetitions and have the strength in my hip, abs and legs to almost touch my nose with my freaking knees. I've never felt and been stronger in my life and anyone who sees me shirtless in the last 3 weeks tells me "woah you look strong, what are you doing?"
that's one month away from turning 35.
so Twix, you can go fuck yourself.
you first advice is good and I have thought about it, there are a couple of push up variations that are way harder than others, but I thought that having mixed difficulties would give my arms/chest a bit of an easier time, as those hard variations are really extenuating, I guess I should slowly start replacing easier ones with harder ones, but so far I haven't felt I do them easily, so I haven't tried that.... , I guess it's a question of whether I want less and harder or more and mid-difficulty.. don't know, I am due to change that stuff sooner or later.
yeah, I do more or less what you do, I think, I don't think I care for upping the repetitions but rather than feeling that the exercise in question really pushes me and demands more energy. I am still not into one handed push-ups, I am working on the handstanding push-ups..but I have to see how I get to that, lol its hard.
you are the first person with the occurence to ask what I am aiming for, since this thread is pretty much a circle jerk of people dealing with the barbells and dumdbells hoping for an inch extra in every muscle every month, I guess it comes as a surprise that my priority isn't size but strength, endurance, flexibility. Size comes after that.
Spiritreaver
Member
Who the flying fuck is this piece of shit and why is he in this thread? Get the fuck out of here.
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Have you not seen any of my posts ITT?
Here's some advice I gave someone earlier:
MrOogieBoogie said:
I train at home and my first priority was finding an Olympic barbell set. At least twice your weight in plates plus a bar can work wonders, and even if you can't get a bench or a rack you'll still be able to pull heavy and press overhead. You can squat really light without a rack too.
Next comes the squat rack and bench. Barring that, maybe a pullup bar and a cheap bench.
Aside from that, everything else is relatively less important. I own a jump rope for warm-up. I bought gymnastic rings to hang from my power rack. I own a lifting belt and a dip belt. I own a few kettlebells. I don't need much else, even if I WANT to buy a lot more shit for my home gym.
And there's always bodyweight movements. Somewhere to do bar calisthenics is important especially if a barbell and weights is all you can procure.
of course I have seen your posts and I have taken notice and have asked you questions.
it easy to notice you when you are the only guy around into bodyweight and calisthenics (you have noticed that, right?)
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
of course I have seen your posts and I have taken notice and have asked you questions.
it easy to notice you when you are the only guy around into bodyweight and calisthenics (you have noticed that, right?)
haha
Wow, just saw your username. Yeah, we've communicated before.
SolarPowered
Member
Hi, I was wondering what kinds of solutions you guys might have for someone who wants to deadlift using 1" plates. I've got the bar, about 190lbs worth of plates and lots of deadlifting experience. I was easily doing sets of 5 with 320lbs or so when I was in the gym and I'm looking to get back into it with light weight now, but I have a slight problem. All I have are 25lb plates that are much smaller than the standard 45lb olympic versions which are much bigger. What sorts of stands or blocks would you guys recommend? I'd obviously need two(one for each side) since I don't want to bend down as much with small plates.
I was looking at high density foam like this since it is cheap, but I wonder if it'll handle the weight fine and whether or not it is safe to use. I might need something harder that can handle more weight. I might buy another 50lbs worth of plates at most so I don't plan to go really heavy on the foam or whatever blocks I get.
I was looking at high density foam like this since it is cheap, but I wonder if it'll handle the weight fine and whether or not it is safe to use. I might need something harder that can handle more weight. I might buy another 50lbs worth of plates at most so I don't plan to go really heavy on the foam or whatever blocks I get.
of course I have seen your posts and I have taken notice and have asked you questions.
it easy to notice you when you are the only guy around into bodyweight and calisthenics (you have noticed that, right?)
I don't think that's true, there's just not as much to discuss when it comes to those things it seems.
Coming in and hating on people who encourage newbies with certain goals to train in the most efficient way to achieve them, well that's just bullshit.
fredrancour
Member
That would seem low even with zero exercise. Are you sure you didn't miss something?
It's really sad that there are so many misconceptions regarding lifting heavy. Specially when it comes to squats and deadlifts, which are probably the best things you could ever do with a barbell, and probably overall to improve your fitness. Heck, the deadlift used to be called the "Health Lift" before the fitness industry emerged in the late 70s and preached the value of treadmills, medicine balls and sit-ups, as well as machines to finally transcend those primitive, dangerous lifts.
Then again, when I look around my gym, and I see people trying to use barbells, I mostly see accidents waiting to happen: terrible form and too much weight relative to what they can actually lift, instead of gradually overloading the bar and watching their form. A kid realizes he can easily quarter squat 315lb so then he attempts to 1/8th squat 405, when he could barely squat 225 to depth with good form. And the PTs couldn't care any less; they are too busy ogling T&A and they don't know how to perform the lifts anyway, much less teach them.
So it's no wonder people get injured all the time when squatting or dead lifting and why those lifts have acquired such infamy.
Then again, when I look around my gym, and I see people trying to use barbells, I mostly see accidents waiting to happen: terrible form and too much weight relative to what they can actually lift, instead of gradually overloading the bar and watching their form. A kid realizes he can easily quarter squat 315lb so then he attempts to 1/8th squat 405, when he could barely squat 225 to depth with good form. And the PTs couldn't care any less; they are too busy ogling T&A and they don't know how to perform the lifts anyway, much less teach them.
So it's no wonder people get injured all the time when squatting or dead lifting and why those lifts have acquired such infamy.
People are embarrassed to lift appropriate weight. You don't look like a badass with 225 on the bar going deep, 405 for 1/8 squats looks much more badass. Hell, even bicep curls guys don't want to look "unmanly" curling 20lb weights so instead they grab 45s and struggle leaning back and swinging the weight to get it up. Looks soooo much better to them I guess, but no results ever come of it.
Sad.
FallingEdge
Member
#Bulking #AcquiringMass
SolarPowered
Member
The problem is money, availability and finding a reliable place that ships standard size 45lb plates. I honestly would have bought four of those initially if they were easy to find and I wouldn't be here asking about blocks or foam. I ask about the blocks/foam because it could be muuuuuuuch easier on my wallet and I'm all about slow and steady lifting. I don't expect the supports to shift and deadlifts are a pretty short burst exercise for me(think 3-5 reps and two sets).
it really depends on the gym, who the clients are, and what the members are trying to accomplish. everyone here at the gym i work at (all the guys that is), know how to power lift correctly, as do the trainers. however, everyone here has also used the words "tone" and "spot reduce" to get people to sign up. it's what they want to hear, and thats what matters. i think it's stupid, but since i like my job i'm sucking it up lol.
fake edit: i think i wanted to quote Noema but oh well. you are correct though petrie, i see guys loading up between 225 and 315 on bench then doing super wide grip and only going down like 3 inches. i'm pretty sure i could do that.
If Craigslist fails you re: weights then for the price you might try the yoga blocks and tell us how it goes. I've been in your shoes before and deadlifted with standard weights and it wasn't fun. I had four fifty pound weights to help me out, though. Unfortunately I had a bar with knurling so pronounced that it would be painful to lift any more than a rep at a time, and I didn't realize how much it sucked until I started going to a gym and found their bars to be much more pleasant to grip.
Without the blocks I'm assuming flexibility and mobility becomes a real issue, though, so just come up with what solution you can and hope for the best. Being in a tight spot some folk come up with some ingenious workarounds.
Yeah, I'm positive I could do that, but I'd rather bust out my 8 real reps at 210 on bench and know I'm really building to something.
Just makes me sad to see people waste their time and effort.
MjFrancis has two folk in the acquiring mass club. My son's gained over four pounds in just four weeks of existence, and I've shot up to 182lbs in the morning (started at 167lbs beginning Sept). Still have abs, so I'm doing something right. I feel much better than the last time I viciously bulked almost two years ago.
So, looking good FallingEdge. I may not be acquiring mass at your level but everything is on track over here.
Thanks for all the advice, I'll see what I can do. I never though weights were so expensive. Naive me.
Chittagong
Gold Member
Give me some meaningful goals, Fitness-gaf! Some bg info:
- I'm 249 lbs / 6.2 feet / 28 bodyfat. Working of shedding that fat with diet and cardio.
- I'm in a good physical condition after a year of cardio and circuit training (eg kettlebells)
- I haven't done big weights ever before really seriously, just the casual gym routine
- Got inspired by Berkhan's philosophy to IF and training
- I have a PT work with me three hours a week to train, spot, motivate, track. Will supplement with 2-3 spinning a week
Based on what I have read here and from Berkhan, I will focus my PT sessions on weight training, compound movements, classic moves.
So, what would gaf think would be meaningful lifting goals for the big moves I should strive for in the next months?
- Squat
- Bench
- Deadlift
- I'm 249 lbs / 6.2 feet / 28 bodyfat. Working of shedding that fat with diet and cardio.
- I'm in a good physical condition after a year of cardio and circuit training (eg kettlebells)
- I haven't done big weights ever before really seriously, just the casual gym routine
- Got inspired by Berkhan's philosophy to IF and training
- I have a PT work with me three hours a week to train, spot, motivate, track. Will supplement with 2-3 spinning a week
Based on what I have read here and from Berkhan, I will focus my PT sessions on weight training, compound movements, classic moves.
So, what would gaf think would be meaningful lifting goals for the big moves I should strive for in the next months?
- Squat
- Bench
- Deadlift
How old are you?
You mentioned you have no real experience with the big lifts so as a novice you can expect to see some good gains for the first 3 or 4 months before stalling, but progress will depend on factors like age, diet (and trying to lose fat while adding weight to the bar usually complicates things a bit), rest, mobility, anthropometry, coaching and motivation.
bodyweight deadlift and squat is easily achieveable.. bench may take a while longer.
Check out
http://exrx.net/Testing/WeightLifting/StrengthStandards.html
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