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[Spiritreaver]

Dumbbells up to about 80lbs, benches, no olympic bars or equipment you'd need to squat or deadlift. Only machines and the smith. It's sadly very limiting. I'm checking if they have anything else, but its the typical pulldown stuff, pullup areas, etc, most planets fitness's have.

Start off with dumbbell variation of the biggest lifts (deads (rows) and bench), or pullups/dips. Then follow up with the machines for accessory stuff.

Have him do either squats in the Smith, heavy lunges, leg pres, or all three.

If those dumbbells aren't heavy enough. He really shouldn't be at that gym.

Basically just take a basic program and edit it with lifts that are as close as possible, you will likely have to add in more overall exercises to get the full range of a workout.

That's my two cents.

Spoiler

Also, lots and lots of crunches.

 

[black_13]

As far as building/maintaining muscle mass is concerned it's the most important macronutrient.

yea thought so. I'm really bad it at keeping a steady protein intake.

Wait, you are on a 2 day program and workout 6 days a week? Meaning you train your whole body 3 times a week?

How do you even train your whole body in 2 days (one of those days being 30mins worth of machines?)

Just something I'm trying for about 3 months since I started going to the gym. I go 6 days a week. I do my 30 min cardio and 30 min machine workout mon, wed, friday and on Tue, Thur, Sat I do some free weights and some HIT workouts.

While my main goal is just lose weight and tone up, I've hit a massive or at least slow changing plateau and I'm reading into the 5x5 program which makes me think I need to shift things.

 

[Etrian Oddity]

My cut has been very shaky this month.

Mounting stresses from school, future job prospects, making ends meet, and life in general have been at an all-time high. It's physically affecting my body in the form of hives, so I'm hoping it hasn't likewise caused a weight gain. What may cause a weight gain has been the junk food that's been sneaking into my routine, simply because I want something that gives me some form of happiness. Little things like chips and pizza rolls, which I try to keep in reasonable and small serving sizes.

I have been doing a ton of walking, lately; and I'm getting back into daily calisthenics and/or cardio.

It's gonna be super-tough maintaining this cut as we head into Thanksgiving, and into finals with school. But I have no choice but to stick to my guns, and I really want to hit my goal of 210 lbs by the end of the year.

Think positively for me, Fitness gaf brothers.

 

[Cudder]

yea thought so. I'm really bad it at keeping a steady protein intake.


Just something I'm trying for about 3 months since I started going to the gym. I go 6 days a week. I do my 30 min cardio and 30 min machine workout mon, wed, friday and on Tue, Thur, Sat I do some free weights and some HIT workouts.

While my main goal is just lose weight and tone up, I've hit a massive or at least slow changing plateau and I'm reading into the 5x5 program which makes me think I need to shift things.

I'd say make your workouts more focused (work out all of your body parts over the course of a week, not multiple times a week.)

You could simply be just over training, which is why you hit a plateau, though it is unlikely, because you should be making great gains as a beginner. 6 days a week is a bit much as well, especially for beginners. Drop it down to 5 (maybe 4, but I understand the need/want to get in the gym when you start working out.)

Also, as many here will say, free weights are the way to go. I also understand the need to gravitate towards machines (I've been working out for over a year and I still use a lot of machines too), but start incorporating body lifts with barbells. Compound lifts are important.

 

[Noema]

How important is protein intake on a daily basis?

Right now I'm doing 2 day work out program
Day 1: 30 min running and 30 machine weights
Day 2: mix of weights and dumbells.

I go to the gym about 6 days a week but my weight loss has stopped. Protein intake is rather weak. I take about half a glass of protein shake a day. Even with it I think its low as I don't eat any meat and just a bit of chicken.

Should I find a better program or up my protein?

General rule of thumb is at the very least 1 gram of protein per pound of body weight.

I'm still a beginner and I started 5/3/1 BBB after doing SS for a little under a year and I like it much better. I was seeing less gains wtih SS. Am I wrong for thinking this way?

You are not really supposed to do SS for more than 6-8 months. SS is designed to reap novice gains in the fastest, most efficient ways possible. As soon as those gains stop or slow down to the point that you keep stalling / resetting, the program is over and you should move to a different type of program.

So I think you did a good thing moving on to 531. SS gets brutal by the end, and it's really hard to recover from the workouts (specially for people over 30, like myself).

 

[black_13]

I'd say make your workouts more focused (work out all of your body parts over the course of a week, not multiple times a week.)

You could simply be just over training, which is why you hit a plateau, though it is unlikely, because you should be making great gains as a beginner. 6 days a week is a bit much as well, especially for beginners. Drop it down to 5 (maybe 4, but I understand the need/want to get in the gym when you start working out.)

Also, as many here will say, free weights are the way to go. I also understand the need to gravitate towards machines (I've been working out for over a year and I still use a lot of machines too), but start incorporating body lifts with barbells. Compound lifts are important.

I used to go 4-5 days but then I found it rather hard to get back in the routine so I've tried hard to make gym a daily routine with one lazy day. I'm not saying I train super hard everyday but I go and definitely break some sweat.
I have noticed great gains but either they are going real slow now or I'm not doing good enough with machines.

But yea free weights is the only way I've heard. Just gonna learn more variety of exercises.

General rule of thumb is at the very least 1 gram of protein per pound of body weight.

hmm ok then I'm way under.

 

[sp3ctr3]

You are not really supposed to do SS for more than 6-8 months. SS is designed to reap novice gains in the fastest, most efficient ways possible. As soon as those gains stop or slow down to the point that you keep stalling / resetting, the program is over and you should move to a different type of program.

So I think you did a good thing moving on to 531. SS gets brutal by the end, and it's really hard to recover from the workouts (specially for people over 30, like myself).

BBB, 5/3/1, SS ?? what?

 

[FallingEdge]

Took several days off due to my back. Ready to get back in tomorrow.

 

[despire]

BBB, 5/3/1, SS ?? what?

SS = Starting Strength, a beginner/novice program with barbell compound lifts. Highly recommended

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki


5/3/1 = Jim Wendler's lifting program with barbell compound lifts. Great for a bit more advanced lifters.

BBB = Boring But Big, one of 5/3/1's accessory templates.

http://www.t-nation.com/free_online...aining_performance/how_to_build_pure_strength

 

[nomis]

General rule of thumb is at the very least 1 gram of protein per pound of body weight.

Maybe if you're a fan ripping yourself a new anus. More like 1g at the absolute maximum. 0.7g/lb of body weight should be perfectly adequate unless said individual happens to be on da juice. Then fire away with 2g/lb and be sure to suck back a fibre supplement.

 

[sp3ctr3]

Thanks, the acronyms made no sense to me. I've been sick on and off for 3 weeks now with flu, cold, and all sorts of nasty stuff. My strength is coming back up so it's time to get back into this.

I need help with protein. I need to up it to the double I think. with my calculations I get about 80-100g a day from what I eat. Im 82kg ~180lbs? So I need to add about 80g.

Just broke up with my girlfriend and have to move out so my budget is super slim. Protein Powder and Protein Bars are crazy expensive here. 700dkk ~$120 for 2kg that will last me about a month. That's too much. I read about the milk protein scheme, where you drink a gallon of milk a day. A gallon? That's 3,8 liters! Sounds crazy to me. Are there any other methods? Eating a crazy amount of chicken? I love chicken so that would be a great option and chicken is not that expensive.

 

[despire]

About the protein requirements. 1g/lbs is the traditional rule you hear most often but I'm not sure if there are any scientific studies to back it up. It's just something that has been noticed to at least be enough during the last fifty years or so.

Some time ago someone posted a study that the more accurate number would be somewhere around 0.64-0.82 grams per lbs. The study/site also concluded that the more advanced you are the less you need protein since your body makes new muscle so slow anyway.

Here:
http://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/


One thing I noticed is that last september or so I made my best gains with bench and press when I ate little less protein (and more of the other stuff) but trained with higher volume. I had been eating that 1g/lbs for the whole year while doing plain old SS and my press/bench wasn't moving anywhere. Then I slacked a bit with my eating for a month or so but introduced high rep dips (50-100 total reps per workout) and such as assistance and suddenly made great gains. But maybe that's just me.

What I learned from this is that at least for me the way I train is more important than getting that 1g/lbs of protein. I was eating over 4000 calories at one point with a ton of protein but made hardly any gains except on my midsection. Then I fell of the protein wagon a bit and ate less than most would recommend here but made great gains because I had tweaked my lifting routine.

 

[fredrancour]

Thanks, the acronyms made no sense to me. I've been sick on and off for 3 weeks now with flu, cold, and all sorts of nasty stuff. My strength is coming back up so it's time to get back into this.

I need help with protein. I need to up it to the double I think. with my calculations I get about 80-100g a day from what I eat. Im 82kg ~180lbs? So I need to add about 80g.

Just broke up with my girlfriend and have to move out so my budget is super slim. Protein Powder and Protein Bars are crazy expensive here. 700dkk ~$120 for 2kg that will last me about a month. That's too much. I read about the milk protein scheme, where you drink a gallon of milk a day. A gallon? That's 3,8 liters! Sounds crazy to me. Are there any other methods? Eating a crazy amount of chicken? I love chicken so that would be a great option and chicken is not that expensive.

Gallon of milk a day is for very underweight people just beginning a training program or for absolutely insane people who don't care about health and just want strength. Chicken's a fine source of protein.

 

[snoopen]

anyone else need to take more dumps after working out? i may be eating too much, dinner is a full cup of rice and 200-300g of meat typically.

i wake up after a workout day, take a dump, have a shower then take another dump within 20 minutes of the first and head to work. makes me feel super light but not sure how healthy it is..

 

[HarryHengst]

If you eat more you poop more.

 

[sphinx]

Spoiler

Also, lots and lots of crunches.

Spoiler

lol

 

[Keen]

I've had a good month or so for progress. Although I chalk much of that up to not pushing myself earlier. I've started working out with two people at the gym I go to during my lunch break, and that has worked wonders. I was doing 5 reps at 100 kg for squats, and I did two poor reps at 110 5 weeks ago. Today I squatted 2 sets of 1 at 130 kg, without too much trouble. And 5 at 110 after those two sets.


I've also maxed out my deads significantly, from 5 reps at 120kgs to 1 at 180 and 5 reps at 150.

Now I just need my bench, which is still pitiful, to make the same progress. Same with pull-ups and OHP.

1RM (some estimated)

Deadlift: 180 kg
Squat: 130 kg
Bench: 85 kg (estimated, did 2 at 80 yesterday)
OHP: 55 kg (estimated, have done 5 at 50)


One of the guys I work out with, who's pretty strong, talked about some people he works out with in his hometown. One being this guy. Here squatting 575 kg...Fucking Finns.

 

[Luscious LeftFoot]

If I'm doing 5/3/1 BBB, with accessory work, do you think there's a day it'd be worth incorporating these?

I really want to work on my back size and that nice V.

One of Wendler templates include doing Kroc Rows on chest days. It's a great way to end your work out.

I just keep them on back days and do them at the end if I have the energy. Doing the bodybuilding template myself.

 

[Noema]

If you eat more you poop more.

Gotta poop big if you wanna get big.

And speaking of food and bodyweight, I really need to eat more. GSLP is kicking my ass and I'm actually losing weight. I'm down to 94.5kg from 101kg when I started about a month ago. The AMRAP set stopped being fun and now is murder: I did 275lbx9 on squat yesterday and I had to lie on a bench for like 5 minutes afterwards to catch my breath and get my heart rate down. And at the end 375lbx5 on the deadlift. Fuck this shit. Today I feel like I got hit by a car.

Can't wait to start 531 in January. Not that it's gonna be any easier but at least the weight is added to the bar much more gradually AND you get a deload week at the end of every cycle.

 

[blackflag]

Damn man thanks for the heads up. Just got some size 12.5. Glad they still had them.

For anyone needing these, it's back up.

Free shipping and free shirt too. I don't think anything will beat this deal.

So annoyed. They called me and said they can't fulfill the order. I thought they stopped selling them to assess inventory. I ordered right when they put them back up. I'm getting the older ones for the same price though. I needed some regardless.

 

[FallingEdge]

Upsetting that I missed out on the shoe deal =(

 

[Petrie]

Upsetting that I missed out on the shoe deal =(

Same. Somebody finally posts a deal here I'm interested in and I miss out. So lame.

 

[CliqWriter]

I'm in my first week of a new workout. And I was thinking of doing a split like this

Mon- chest triceps traps
Tues- back biceps shoulders
Wend- legs
Repeat in order thurs fri sat
( Saturday legs being a run)
Then rest Sunday.

I also rotate compound workouts. Just squats and dead lifts right now since I'm practicing my power clean form/technique. Mainly squats on leg days and dead lifts on back days.

I've been getting off track when I only go three Days a week so I started this. I thought resting two days would be enough for the muscle groups but I'm feeling really sore and not looking forward to the gym today.

Do you guys think this is enough rest for the muscle groups? If it helps I'm bulking right now.

 

[Petrie]

I'm in my first week of a new workout. And I was thinking of doing a split like this

Mon- chest triceps traps
Tues- back biceps shoulders
Wend- legs
Repeat in order thurs fri sat
( Saturday legs being a run)
Then rest Sunday.

I also rotate compound workouts. Just squats and dead lifts right now since I'm practicing my power clean form/technique. Mainly squats on leg days and dead lifts on back days.

I've been getting off track when I only go three Days a week so I started this. I thought resting two days would be enough for the muscle groups but I'm feeling really sore and not looking forward to the gym today.

Do you guys think this is enough rest for the muscle groups? If it helps I'm bulking right now.

You're definitely doing too much. Gains happen on rest days, your body needs them. Why people think just cramming more workouts in there will automatically bring better results is beyond me.

 

[CliqWriter]

You're definitely doing too much. Gains happen on rest days, your body needs them. Why people think just cramming more workouts in there will automatically bring better results is beyond me.

.

Oh I didn't mean to cram I thought isolating different muscle groups would give the others the rest they need. What would you suggest I cut out? Or just add another rest day after each three day cycle?

 

[Eidan]

You're definitely doing too much. Gains happen on rest days, your body needs them. Why people think just cramming more workouts in there will automatically bring better results is beyond me.

Because most people who are new to working out are used to doing nothing. The idea that they will get more out of their workouts by doing nothing some days typically seems strange and people resist it for a period.

 

[despire]

.

Oh I didn't mean to cram I thought isolating different muscle groups would give the others the rest they need. What would you suggest I cut out? Or just add another rest day after each three day cycle?

Why not just follow some established routine instead of trying to make your own?

 

[FallingEdge]

When I first started lifting, I did 6 days a week. I figured that if I did arms on Monday, it would be okay to do arms again Thursday since I was working out the rest of my body.

Live and learn.

 

[Petrie]

Because most people who are new to working out are used to doing nothing. The idea that they will get more out of their workouts by doing nothing some days typically seems strange and people resist it for a period.

Yeah, I guess I'm just the type of crazy who researches shit like crazy before getting into something like weight lifting.

You're right though, it does seem counter-intuitive.

 

[Spiritreaver]

Yeah, I guess I'm just the type of crazy who researches shit like crazy before getting into something like weight lifting.

You're right though, it does seem counter-intuitive.

For the average person, researching like that is a very bad thing to do for something like this.

Getting some essential reading done is all you need really. To break down some of the sillier broscience. But aside from that, anything else will just complicate shit.

 

[CliqWriter]

Yeah, I guess my definition of rest day is off.

I guess not doing shit but eating/sleeping correctly is the only things I should
be doing on a rest day. Not resting one part of the body and assuming cause I
don't lift with it that part that it will be ok a few days later.

Shit while I'm here, what do you guys think of stiff-legged deadlift?
Most effective way to put size on hams or too dangerous for your back?
Actually had to trainers argue this in front of me yesterday.

 

[Spiritreaver]

Yeah, I guess my definition of rest day is off.

I guess not doing shit but eating/sleeping correctly is the only things I should
be doing on a rest day. Not resting one part of the body and assuming cause I
don't lift with it that part that it will be ok a few days later.

Shit while I'm here, what do you guys think of stiff-legged deadlift?
Most effective way to put size on hams or too dangerous for your back?
Actually had to trainers argue this in front of me yesterday.

Do them. You do not need to go crazy heavy on these to feel them working. My trainer has had me doing these after my squats and I love (hate) it. I almost fell to my knees after my first set. Good shit!

That all being said. It's like everything else, if you find your form going to shit and you are using too much of your back. Take it down. That's how people hurt themselves.

 

[Corky]

How many weeks in a row do you guys work out before taking a full week rest ( if ever ) off?

 

[Petrie]

For the average person, researching like that is a very bad thing to do for something like this.

Getting some essential reading done is all you need really. To break down some of the sillier broscience. But aside from that, anything else will just complicate shit.

Yeah, I'm definitely a unique case. When I go at something it's at full-force from the get-go. I want to do things in the most efficient way right from the start, and I'm glad this thread was a part of that start, ut could see how that could bog others down for sure.

 

[FallingEdge]

What about glutes? I want a big round butt.

And traps/calves? I just want someone to tell me what to do and I will do it. Tired of fucking around with random exercises/routines.

 

[sphinx]

What about glutes? I want a big round butt.

And traps/calves? I just want someone to tell me what to do and I will do it. Tired of fucking around with random exercises/routines.

do you have the classic calf maschine in your gym, the one you put the weight on your shoulders?

if so, would you share some impressions, I am using it but am relatively new to it so thougths and opinions are welcome.

 

[Eidan]

What about glutes? I want a big round butt.

And traps/calves? I just want someone to tell me what to do and I will do it. Tired of fucking around with random exercises/routines.

My ass became the glorious specimen it is now thanks entirely to BBB squats.

 

[Imm0rt4l]

I don't workout my calves, that's something I just get naturally it seems. Traps however, I like to do triple drop set of dumbbell shrugs. My first set typically goes 145 for 10, 125 for 10, 95 for 10. Rinse and repeat.

 

[FallingEdge]

My ass became the glorious specimen it is now thanks entirely to BBB squats.

Word. My ass be doing that as well. Enjoying the progress when I am not sore.

I don't workout my calves, that's something I just get naturally it seems. Traps however, I like to do triple drop set of dumbbell shrugs. My first set typically goes 145 for 10, 125 for 10, 95 for 10. Rinse and repeat.

I've always wanted to fuck around with drop sets. I might try.

Keep em coming peeps!

do you have the classic calf maschine in your gym, the one you put the weight in your shoulders?

if so, would you share some impressions, I am using it but am relatively new to it so thougths and opinions are welcome.

Yeah, I have one of those as well. I'm always trying to fight the amount of weight I should use. Sometimes I feel like I am not isolating my calves enough when doing this.

 

[sphinx]

Yeah, I have one of those as well. I'm always trying to fight the amount of weight I should use. Sometimes I feel like I am not isolating my calves enough when doing this.

are there different positions for calf exercises? I've seen guys doing standard position, then feet in "A" position (minus the middle line), meaning toes from both feet pointing each other and then "V" position, heels pointing each other, toes to the outside.

EDIT: oh and I got my butt from figure skating mostly so I can be of much help there...I hate the glute machine, but I use it...

 

[Noema]

Shit while I'm here, what do you guys think of stiff-legged deadlift?
Most effective way to put size on hams or too dangerous for your back?
Actually had to trainers argue this in front of me yesterday.

Stiff Legged Deadlifts are an awesome assistance exercise. Emphasis on the assistance, because they shouldn't be done instead of regular deadlifts but rather complement them.

Also remember that Stiff Legged Deadlifts start off the floor, from a deadstop on every rep, unlike Romanian Deadlifts which never touch the floor, and every rep starts from the top. In that sense I feel RDLs are better than SLDLs for hamstring work because they have an important excentric component SLDLs lack.

Oh, and if a trainer thinks they are bad for the back he's an idiot.

What about glutes? I want a big round butt.

Low-bar squats!

All about that hip drive.

For traps, have you tried Power Shrugs? I've never done them myself, because from what I understand they should be treated with respect, and I'm just starting to venture into intermediate status, but you are pretty strong, and they'll also help your Power Clean and Deadlift. They are to be done with a ton of weight, at least your 1RM for the deadlift, sets of 5-8.

 

[Cudder]

I hate how much I struggle to get definition in my biceps If I flex you can see them, obviously, but just having my arms at my sides and I don't see anything. Tell me what you guys think:

I don't know when this pic was taken, but it was last year maybe a month after I started lifting:

August:

October:

I mean, I see some improvements, but bi's are really one of the muscles I struggle with.

 

[Imm0rt4l]

Well definition is largely a product your bodyfat percentage(or unique fat distribution). Make sure you hit both heads in the biceps. Reverse grip curls, supinated curls, concentration curls, hammer curls...Curls for the girls!!! just hit both of those fuckers, a lot of people neglect the outer head. Also Keep in mind that your triceps makes up at least 60% of your arm. Good luck.

 

[Brolic Gaoler]

What about glutes? I want a big round butt.

And traps/calves? I just want someone to tell me what to do and I will do it. Tired of fucking around with random exercises/routines.

http://www.youtube.com/watch?v=kY84MRnxVzo

 

[Noema]

http://www.youtube.com/watch?v=kY84MRnxVzo

 

[LeroyPantwether]

On a whim, I bought 2lbs of soy protein today at the farmers market...... Don't worry I will post pics if I grow boobs. I had to find out if the soy hate was valid or not. I keep hearing it is what vegan pro athletes use......Thoughts?

 

[Cudder]

Well definition is largely a product your bodyfat percentage(or unique fat distribution). Make sure you hit both heads in the biceps. Reverse grip curls, supinated curls, concentration curls, hammer curls...Curls for the girls!!! just hit both of those fuckers, a lot of people neglect the outer head. Also Keep in mind that your triceps makes up at least 60% of your arm. Good luck.

Which brings me to my next problem, I'm not sure if I should be cutting or bulking right now. I'm hovering around 210-212lbs and probably over 20% body fat. I have a gut and that is the main area that makes me think I need to cut. But then I look at my arms and think, they could definitely be bigger, so I think I need to bulk. It might be time to post some pics soon so you guys can just tell me what to do.

 

[Imm0rt4l]

Which brings me to my next problem, I'm not sure if I should be cutting or bulking right now. I'm hovering around 210-212lbs and probably over 20% body fat. I have a gut and that is the main area that makes me think I need to cut. But then I look at my arms and think, they could definitely be bigger, so I think I need to bulk. It might be time to post some pics soon so you guys can just tell me what to do.

over 20? You should cut, but then I suppose it really depends on what you want. If you have any desire to be lean, then I think you should cut down before bulk, so you have a nice buffer. I'm bulking at the moment will start cutting the day after Thanksgiving.

 

[Cudder]

over 20? You should cut, but then I suppose it really depends on what you want.

Well, that's what my 10+year old electronic scale says when I step on it in the morning. Who knows how accurate it is. Guess I should get a proper estimate first.

Edit: I thought the general way to do things was to bulk before a cut?

 

[Imm0rt4l]

Well, that's what my 10+year old electronic scale says when I step on it in the morning. Who knows how accurate it is. Guess I should get a proper estimate first.

Edit: I thought the general way to do things was to bulk before a cut?

Ah, I see. From the above pics you look leaner than what the scale says, but I wouldn't be able to tell just from those pics anyways.