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[Noema]

My gym is closed for five days. They're laying down a new floor and replacing all their equipment. I'm a little scared that the (only) squat rack will disappear I've asked for more than one for years, but they refuse because they don't want to get in more "gorillas"...

Yesterday there were 20 brand new stationary bikes and 10 treadmills right outside my gym. I am really scared that they'll toss out the racks to make room for more useless cardio equipment.

 

[despire]

I have another random question for you guys. I'm trying to cut weight between now and February 1. I do 45 minutes of cardio after every lift day and 60 minutes on two of my non-lift days. The problem is I'm usually at the gym 2+ hours on my three lift days. Should I be taking any supplements during my workout or am I ok with my usual pre-workout stuff and protein shake pre-workout?

Why not just eat less instead of doing hours of cardio every week? Cardio is very ineffective tool for fat loss.

 

[Brolic Gaoler]

Is that really why? I honestly never drink water other than xtend + water at the gym. But theres nothing wrong with pushing against the ground right? I thought I read in here thats how you're supposed to do it

Nope.

 

[rando14]

Is that really why? I honestly never drink water other than xtend + water at the gym. But theres nothing wrong with pushing against the ground right? I thought I read in here thats how you're supposed to do it

Um, yeah, drink more water. A lot more.

 

[steveovig]

Why not just eat less instead of doing hours of cardio every week? Cardio is very ineffective tool for fat loss.

I'm doing that too. When I wasn't doing much cardio I was maintaining my weight but since I started amping it up lately, I've lost a couple pounds already.

 

[throwawayname]

So today I stopped doing the full body workout the guy from the gym showed me when I started 3 weeks ago (no compound exercises at all) and did the full body beginner routine from the OT. Did light weigths only to get the right form first and I realised that my legs are weak as fuck while doing the squats and the deadlift.
edit:
Can someone show me some good stretching that I can do before the workout?

 

[thomaser]

Find an actual gym.

Thing is, it's pretty good. They have almost everything except enough squat racks, and we can do what we want (as long as we don't act like a "gorilla", apparently). The other gyms around here are fairly limited and cramped. The nearest really good one is a 30 minute drive away, and that's too much. But we'll see on Monday when they open up again. There IS a small chance I'll get a positive surprise! Two power-racks would be heaven.

 

[Petrie]

Thing is, it's pretty good. They have almost everything except enough squat racks, and we can do what we want (as long as we don't act like a "gorilla", apparently). The other gyms around here are fairly limited and cramped. The nearest really good one is a 30 minute drive away, and that's too much. But we'll see on Monday when they open up again. There IS a small chance I'll get a positive surprise! Two power-racks would be heaven.

I just couldn't be at a gym where if somebody was already using the squat area, that'd mean I literally couldn't do that days workout. Screw that.

 

[thomaser]

I just couldn't be at a gym where if somebody was already using the squat area, that'd mean I literally couldn't do that days workout. Screw that.

...it can be trying, yes. Guess I'll have to get rich and build a house with a dedicated room for weights. Only then can I squat in peace.

 

[Tashi]

I was SO WEAK in the gym today. Seriously the biggest drop off from workout to workout I've probably ever experienced. I'm think it's because I just started my intermittent fasting the other day and I haven't fully adjusted yet. I think this is day 3 actually.

 

[Servbot24]

...it can be trying, yes. Guess I'll have to get rich and build a house with a dedicated room for weights. Only then can I squat in peace.

I'm sure you can find a decent rack for $200 or so. Add a bench (got mine for $100) and you've got a good start to your home gym and will be saving money over a gym membership by the end of the year. Provided you've got the space of course.

 

[grumble]

So today I stopped doing the full body workout the guy from the gym showed me when I started 3 weeks ago (no compound exercises at all) and did the full body beginner routine from the OT. Did light weigths only to get the right form first and I realised that my legs are weak as fuck while doing the squats and the deadlift.
edit:
Can someone show me some good stretching that I can do before the workout?

If I were you, I'd do a five minute warmup of light to moderate rowing, and then hold the squat stretch for a minute or two. Then do twenty leg swings both legs, then ten bodyweight squats to depth. Before pressing, windmill your arms around to warm up your shoulders.

The movements themselves will act as a stretch.

 

[thomaser]

I'm sure you can find a decent rack for $200 or so. Add a bench (got mine for $100) and you've got a good start to your home gym and will be saving money over a gym membership by the end of the year. Provided you've got the space of course.

Small apartment

 

[Petrie]

I'm sure you can find a decent rack for $200 or so. Add a bench (got mine for $100) and you've got a good start to your home gym and will be saving money over a gym membership by the end of the year. Provided you've got the space of course.

It'd take me 2 1/2 years of what I pay at my gym just to break even with that equipment, not even considering buying the actual barbells and weights.

I'd still love to have a home gym though.

 

[balddemon]

my shoulder hurts
also, hit 200 on bench today

one of the trainers (we have good trainers at our gym, not dumbfucks) mentioned that if i have shoulder pain, i should try going down to 90 degrees on bench press and not engaging my shoulders. tried it, shoulder didn't hurt, and my chest got a much better pump, and i still managed to complete 3x5x200.

is that proper bench form? do you guys let the bar touch your chest? does it matteR?

 

[Brolic Gaoler]

my shoulder hurts
also, hit 200 on bench today

one of the trainers (we have good trainers at our gym, not dumbfucks) mentioned that if i have shoulder pain, i should try going down to 90 degrees on bench press and not engaging my shoulders. tried it, shoulder didn't hurt, and my chest got a much better pump, and i still managed to complete 3x5x200.

is that proper bench form? do you guys let the bar touch your chest? does it matteR?

Touch the bar to your chest. If you're getting shoulder pain you're not doing enough pulling work/prehab. Startdoing a lot of pullups, rows, external rotations, band pull aparts etc.

If you're not touching your chest and benching, it doesn't count, unless you're doing some bench variation, and variations are for assistance.

 

[Mr.City]

my shoulder hurts
also, hit 200 on bench today

one of the trainers (we have good trainers at our gym, not dumbfucks) mentioned that if i have shoulder pain, i should try going down to 90 degrees on bench press and not engaging my shoulders. tried it, shoulder didn't hurt, and my chest got a much better pump, and i still managed to complete 3x5x200.

is that proper bench form? do you guys let the bar touch your chest? does it matteR?

What exactly is 90 degrees referring to here?

 

[balddemon]

Touch the bar to your chest. If you're getting shoulder pain you're not doing enough pulling work/prehab. Startdoing a lot of pullups, rows, external rotations, band pull aparts etc.

If you're not touching your chest and benching, it doesn't count, unless you're doing some bench variation, and variations are for assistance.

i do all of that except band pull aparts. i warm up for 10-15 minutes, including a good sit in the sauna to get the cold out of my fingers and toes. the shoulder pain could also be one of many other things. i sleep on my right shoulder (the one that hurts), it could be from basketball...there are a lot of things i do that could hurt it. maybe i just need to take a week or two off my shoulder?

What exactly is 90 degrees referring to here?

the angle of my elbow. basically so my upper arm is level to the ground. i noticed its how far i go when doing incline dumbbell press.

 

[Zoe]

We do 90-degrees in Body Pump.

I don't think anyone honestly believes they'll bulk up from Body Pump.

 

[Brolic Gaoler]

i do all of that except band pull aparts. i warm up for 10-15 minutes, including a good sit in the sauna to get the cold out of my fingers and toes. the shoulder pain could also be one of many other things. i sleep on my right shoulder (the one that hurts), it could be from basketball...there are a lot of things i do that could hurt it. maybe i just need to take a week or two off my shoulder?

the angle of my elbow. basically so my upper arm is level to the ground. i noticed its how far i go when doing incline dumbbell press.

Do more prehab and pulling. I'm willing to bet you're still not doing enough. you should be doing 2x the pulling that you do pushing. Also, try working on an arch when you bench to reduce bar path.

We do 90-degrees in Body Pump.

I don't think anyone honestly believes they'll bulk up from Body Pump.

Dat bulk up.

 

[Silphonica]

Whats everyones opinion on barbell shoulder presses sitting down? when I stand up, i just struggle, not with how heavy the weight is, but just really struggle. Sitting down seems to help that, a lot. I would say shoulders are my weakest part of my body and i'd like to gain strength sitting down then switch to standing up again when I become sufficiently stronger.

Thoughts?

 

[Brolic Gaoler]

Whats everyones opinion on barbell shoulder presses sitting down? when I stand up, i just struggle, not with how heavy the weight is, but just really struggle. Sitting down seems to help that, a lot. I would say shoulders are my weakest part of my body and i'd like to gain strength sitting down then switch to standing up again when I become sufficiently stronger.

Thoughts?

Stand the fuck up.

 

[Silphonica]

Stand the fuck up.

I've struggled 7 weeks on a silly ass weight, as all my other lifts are going up either 2.5kg per week.

 

[rando14]

Military press is one of the hardest lifts to improve on since shoulders are so small. It's a long-term process.

 

[balddemon]

Do more prehab and pulling. I'm willing to bet you're still not doing enough. you should be doing 2x the pulling that you do pushing. Also, try working on an arch when you bench to reduce bar path.



Dat bulk up.

hmm yeah i'll focus on doing some more warmup stuff i guess. i do know that i don't do 2x pulling. by that do you mean rep wise?

Whats everyones opinion on barbell shoulder presses sitting down? when I stand up, i just struggle, not with how heavy the weight is, but just really struggle. Sitting down seems to help that, a lot. I would say shoulders are my weakest part of my body and i'd like to gain strength sitting down then switch to standing up again when I become sufficiently stronger.

Thoughts?

i think its bad for you lower back. also, see alien's post

 

[Silphonica]

i think its bad for you lower back. also, see alien's post

My lower back hurts more standing up.

I get it, im a pussy, but its only a temporary thing. It might just be confidence, even if sitting down helps that and I go up weight and i wont feel so shit standing up.

 

[balddemon]

My lower back hurts more standing up.

I get it, im a pussy, but its only a temporary thing. It might just be confidence, even if sitting down helps that and I go up weight and i wont feel so shit standing up.

then i think you should be doing less weight so you're not arching your back. although i could be wrong on the proper form, i don't think i am
https://www.youtube.com/watch?v=SAXPJ3PfdyY this might help

 

[Silphonica]

then i think you should be doing less weight so you're not arching your back. although i could be wrong on the proper form, i don't think i am

Less weight is pretty much the bar.

 

[Brolic Gaoler]

I've struggled 7 weeks on a silly ass weight, as all my other lifts are going up either 2.5kg per week.

Drop way down then.

hmm yeah i'll focus on doing some more warmup stuff i guess. i do know that i don't do 2x pulling. by that do you mean rep wise?


i think its bad for you lower back. also, see alien's post

Before I even go do a "push" I do 50+ pullups (sets of 10+) and that doesn't even "count." Sometimes on these days (usually on press day) I'll superset rear delt flys and lateral flys with my pullups.

Then when I get in I'll do 3 sets of warm up for bench/press. In between each of those warm ups I do external rotations for sets of 10-20. After that I'll superset band pull aparts in between work sets of Bench/press 15-20 reps a piece. I never do a push without also doing a pull with reps far above what I pushed.

Every day I do a push I also do 5 sets of 10 pulling. Tbar/Barbell rows. All of this is without even counting deadlift/squat work.

I do a lot of pulling.

Less weight is pretty much the bar.

Then do just the bar. You're not doing yourself any favors taking on more weight than you're ready for.

 

[Powercast]

Whats everyones opinion on barbell shoulder presses sitting down? when I stand up, i just struggle, not with how heavy the weight is, but just really struggle. Sitting down seems to help that, a lot. I would say shoulders are my weakest part of my body and i'd like to gain strength sitting down then switch to standing up again when I become sufficiently stronger.

Thoughts?

Do it seated. If your only goal is hypertrophy then no exercise is absolutely necessary.

 

[balddemon]

Before I even go do a "push" I do 50+ pullups (sets of 10+) and that doesn't even "count." Sometimes on these days (usually on press day) I'll superset rear delt flys and lateral flys with my pullups.

Then when I get in I'll do 3 sets of warm up for bench/press. In between each of those warm ups I do external rotations for sets of 10-20. After that I'll superset band pull aparts in between work sets of Bench/press 15-20 reps a piece. I never do a push without also doing a pull with reps far above what I pushed.

Every day I do a push I also do 5 sets of 10 pulling. Tbar/Barbell rows. All of this is without even counting deadlift/squat work.

I do a lot of pulling.

yeah that is a lot lol. i'm doing a starting strength style workout for bench and power cleans, but deadlifts i do a lot of reps. that and BB rows + pulls are most of my pulling motions. i'll start incorporating flys too, i like those. thanks for the suggestions.

 

[Brolic Gaoler]

For what it's worth I wouldn't take advice from a guy that thinks strict barbell rows aren't barbell rows. (Talking about that powercast guy)

yeah that is a lot lol. i'm doing a starting strength style workout for bench and power cleans, but deadlifts i do a lot of reps. that and BB rows + pulls are most of my pulling motions. i'll start incorporating flys too, i like those. thanks for the suggestions.

The problem is your shoulder/rotator cuff/rear delts so you need to focus on them. Just because you add some stuff in to hit these doesn't mean you're wrecking your SS routine. A lot of "routines" aren't including warmup/prehab/rehab and the people that made those routines do them.

No problem with the "help" though, if we aren't there for eachother for advice, what's the point of this thread.

 

[Petrie]

Less weight is pretty much the bar.

Then do just the bar. Seriously.

 

[iAmMaximus]

Anyone have experience with German Volume Based training? Thinking about incorporating it to blast through a plateau but damn...that volume.

 

[balddemon]

The problem is your shoulder/rotator cuff/rear delts so you need to focus on them. Just because you add some stuff in to hit these doesn't mean you're wrecking your SS routine. A lot of "routines" aren't including warmup/prehab/rehab and the people that made those routines do them.

No problem with the "help" though, if we aren't there for eachother for advice, what's the point of this thread.

my rear delts are fine, i know that for sure. i do lots of face pulls every shoulder and back day. its probably my front delts. thanks again.

Anyone have experience with German Volume Based training? Thinking about incorporating it to blast through a plateau but damn...that volume.

if its anything like smolov...lord have mercy on your soul legs

 

[Brolic Gaoler]

my rear delts are fine, i know that for sure. i do lots of face pulls every shoulder and back day. its probably my front delts. thanks again.


if its anything like smolov...lord have mercy on your soul legs

My point is shoulder movements are a priority.

 

[cryptic]

I'm struggling with bench, watched a Jennifer Thompson video for advice , smh, could widening my grip really help?
Currently my grip is just about shoulder length and I'm pissed being stuck at 165 while everyone I know is in the 300s, I just can't seem to do go up.

Anyone ever else get stuck on the bench with a good deadlift and average squat, but with those two both steadily progressing while the bench isn't? I think I may have plateaued.

You'll tear your biceps tendon if you pull with your arms. Flex your triceps on both arms while lifting and make sure your elbow is locked out, no bicep involvement.

You can tear it doing all kinds of stuff. Weighted chins, tire flips, etc. be careful!

Thanks. I'm just going to try switching to a hook grip where I cover the thumb; I saw it in a Layne Norton video.

 

[PenguinPoacher]

Drop way down then.




Before I even go do a "push" I do 50+ pullups (sets of 10+) and that doesn't even "count." Sometimes on these days (usually on press day) I'll superset rear delt flys and lateral flys with my pullups.

Then when I get in I'll do 3 sets of warm up for bench/press. In between each of those warm ups I do external rotations for sets of 10-20. After that I'll superset band pull aparts in between work sets of Bench/press 15-20 reps a piece. I never do a push without also doing a pull with reps far above what I pushed.

Every day I do a push I also do 5 sets of 10 pulling. Tbar/Barbell rows. All of this is without even counting deadlift/squat work.

I do a lot of pulling.



Then do just the bar. You're not doing yourself any favors taking on more weight than you're ready for.

When you superset rear delt flys and lateral flys do you aim for 10-20?

 

[Brolic Gaoler]

When you superset rear delt flys and lateral flys do you aim for 10-20?

Yep

 

[DeadNames]

So I attempted some deadlifts a few days ago...

Do they work your back? I want to know if I'm doing things right and not hurting myself.

 

[kylej]

So I attempted some deadlifts a few days ago...

Do they work your back?

yes. record yourself and post it here for a form check.

 

[DeadNames]

yes. record yourself and post it here for a form check.

Thinking of doing that soon.

Was that yes an answer to my question?

 

[grumble]

I'm struggling with bench, watched a Jennifer Thompson video for advice , smh, could widening my grip really help?
Currently my grip is just about shoulder length and I'm pissed being stuck at 165 while everyone I know is in the 300s, I just can't seem to do go up.

Anyone ever else get stuck on the bench with a good deadlift and average squat, but with those two both steadily progressing while the bench isn't? I think I may have plateaued.



Thanks. I'm just going to try switching to a hook grip where I cover the thumb; I saw it in a Layne Norton video.

Hook grip is pretty painful, especially when you're learning how to do it properly; it's a totally viable alternative to mixed grip, and definitely reduces the risk of a biceps injury.

For benching I'm certainly no expert, but the wider the grip the more chest involvement and the more stress put on your shoulder joint. I met a guy who always benched fairly narrow because his shoulders were beaten up from years of heavy benching. Regardless of width, your forearms should always be vertical at the bottom of the press. A bench in the 300s with decent form is very, very good.

 

[kylej]

Thinking of doing that soon.

Was that yes an answer to my question?

yeah. deadlifts work your back. a lot.

 

[DeadNames]

yeah. deadlifts work your back. a lot.

Okay cool. Good to know I (might) not be doing anything wrong.

Are curls good for your biceps? I'm trying to get as much upper body power for swimming.

 

[rando14]

Okay cool. Good to know I (might) not be doing anything wrong.

Are curls good for your biceps? I'm trying to get as much upper body power for swimming.

Curls and pullups/chinups are pretty much the only exercises for your biceps

 

[kylej]

yeah curls are arguably (or maybe inarguably) the best exercise for direct bicep stimulation. do em slow and steady.

 

[Brolic Gaoler]

Curls and pullups/chinups are pretty much the only exercises for your biceps

High rep rows will nail the shit out of them too.

 

[Zoe]

I'm trying to get as much upper body power for swimming.

Don't forget your triceps. Breast makes use of them.

 

[DeadNames]

Don't forget your triceps. Breast makes use of them.

I know. I think I have pretty nice triceps already. And I think I'm okay at breast too.