I believe he was being naughty in the Halo thread.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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I believe he was being naughty in the Halo thread.
A
A More Normal Bird
Unconfirmed Member
I'd suggest reading the OP. Your entire approach seems cluttered and overthought. Do you have any injuries that prevent you from doing compound exercises?
You're doing too much.
About a year ago, I was in the same position. I was working out six days a week, doing squats, bench, seated military press, at least six assistance exercises, and three-five miles a workout.
Each individual exercise is great, but it's too much for a single workout. Focus on one compound lift and two assistance exercises, and save the cardio until the end. You'll lose more weight and see more gains in your compound lifts than you'll ever see in a full body routine.
Don't over do it and find a routine that you'll feel comfortable doing for years to come.
My generic advice would be: do Starting Strength for 6-8 months; Do GOMAD for 6-8 weeks and then do half GOMAD for the rest of the program; forget about your body fat percentages and your macronutrient ratios. Just get strong. Eat like you've never eaten before. Then do Greyskull for another 3 months.
And after you are done with that, go back to the bodybuilding routing you've been doing (without neglecting the compund lifts). And at that point (but not before) start worrying about macronutrients, "PAGG stacks", getting a pump, cardio; etc. You'll be much stronger and you'll have put on a lot of quality muscle, and your strength will aid you on your goal of hypertrophy.
Hmm, did my second week of squats this morning for 5/3/1 and I managed to fairly easily pump out 8 reps of what was 90% of my calculated 1rm when I started. I'm pretty sure I could have done 10 reps of 90% of my initial 1rm if I really tried, which is weird, because I could barely do 5 reps of 85% of my 1rm the first week. I guess this is what happens when you eat everything in sight and sleep 10 hours a day.
FallingEdge
Member
Oh I know, it is just something that will always be stuck in my head. I don't want to bitch about it IRL so I do it online. I know that I come off with it too much sometimes. My apologies.
Nice job FallingEdge, I don't know the solution to your bigorexia except to keep goingI have 2 workouts left myself, then my plan is to take a week off and recoup, take a week to retest 1RMs, and switch to a keto diet and the periodization bible template for a while to do some new exercises and keep it more aerobic with the higher reps. Maybe you should try the same but restart the BBB challenge with your new maxes (going back to 50% will be nice for that first month)
I started at 175 and am right around 200 now but a) I was very lax about tracking calories, b) I maybe have as much fat as I did last year at 185, and c) it was the fucking holidays and I ate like 100 cookies and they were SO GOOD
Edit: Fuck, DP, had the damn topic open in 2 windows
I've never tested my real 1RM so doing that and then starting up another 3 months of BBB could be fun. Yeah, that first month will be real nice lol. And yeah man, I been eating like crazy but there will be a day where I eat little and the next day I eat enough for 3 people. I know that I am around my 1RM for OHP (prolly 185) but on the others, I feel like I can keep going.
This sounds great. What would be a good routine for beginners? Just one set of 10-12 reps of each exercise? I'm not that good at push-ups though so I'm not sure if I can do that much yet. Maybe I should just start with regular push-ups and pull-ups before moving on to the P90X workout?
The easiest push-up variation is the "Knee push-up" (sometimes called Diamond Push-up) and it's perfect for people that don't feel confident doing the standard push-up, it's even easier.
this video has a home workout routine combining the knee-push up and the basic, standard push-up, I think it's a good start for people wanting to get into Push-up workout
http://www.youtube.com/watch?v=jWc8gHlAkoM
it takes a while to start but I recommend watching it. It's about the easiest push-up related routine I've ever found.
after two weeks of doing the knee push-up I had to take it out of my program back in summer because I felt I was wasting my time... It's really very easy, great for absolute beginners.
EDIT: hey, I have to correct, the video shows knee push-up alternating with Knee-on-Bench push-ups, not regular pushups, but it's still a good beginner routine as it is.
Thanks, but I can do regular push-ups fine actually. It's close grip and wide push-ups that are near impossible for me. Will that improve after doing regular push-ups for a while?
oh, sorry, you said you weren't very good with the push-ups, I thought the Knee push-up would be a good suggestion.
every exercise needs time to evolve and reach a certain quality. If you have done your research and are doing exercises properly, it's a matter of time until your body gets the required strength, quality comes with that. If necessary, bring down the reps to 5 if you feel any particular exercise it's too hard. Whenever I try something new, I experiment a lot until I feel my body has understood what it is doing. From then on, it's a matter of time. Keep at it. If you are feeling "doms" on your shoulders (mainly the joint between the shoulder and the arm), it's normal, in fact, once you get past that, you'll be able to do much more than before.
on the topic of Pull-ups, I can't recommend enough the Pyramid routine suggested by MrOogieBoogie some weeks back. Warm up by staying there hanging from the bar, feel as your lats extend and warm up. After that, do just one Pull-up but complete, from being completely down, going completely up, back to starting position, stop and pause. After that, do 2 reps, then 3 reps and so on until 5 and back to 1 from there.
Think that the very first rep is the one that requires the most effort, that is the one that works on your strength (endurance, I think is the right word). I can tell you, after a month or so of doing that, It allowed me to get the necessary strength to attempt successfully the L position pull-ups I've been doing lately, and the normal pull-ups are now rather easy, I can do 6 or 7 sets x 10 which is o.k. and always remember, COMPLETE them, don't go halfway down and again up, go completely down, and then completely up. half-assed pullups don't count!
mods still check Halo community threads? who would have thought.
oh, sorry, you said you weren't very good with the push-ups, I thought the Knee push-up would be a good suggestion.
every exercise needs time to evolve and reach a certain quality. If you have done your research and are doing exercises properly, it's a matter of time until your body gets the required strength, quality comes with that. If necessary, bring down the reps to 5 if you feel any particular exercise it's too hard. Whenever I try something new, I experiment a lot until I feel my body has understood what it is doing. From then on, it's a matter of time. Keep at it. If you are feeling "doms" on your shoulders (mainly the joint between the shoulder and the arm), it's normal, in fact, once you get past that, you'll be able to do much more than before.
on the topic of Pull-ups, I can't recommend enough the Pyramid routine suggested by MrOogieBoogie some weeks back. Warm up by staying there hanging from the bar, feel as your lats extend and warm up. After that, do just one Pull-up but complete, from being completely down, going completely up, back to starting position, stop and pause. After that, do 2 reps, then 3 reps and so on until 5 and back to 1 from there.
Think that the very first rep is the one that requires the most effort, that is the one that works on your strength (endurance, I think is the right word). I can tell you, after a month or so of doing that, It allowed me to get the necessary strength to attempt successfully the L position pull-ups I've been doing lately, and the normal pull-ups are now rather easy, I can do 6 or 7 sets x 10 which is o.k. and always remember, COMPLETE them, don't go halfway down and again up, go completely down, and then completely up. half-assed pullups don't count!
Those are some very good tips, thanks!
yankeeforever2
Member
Wednesday will probably be hell. My gym has been barren this week probably for the holiday.
entremet
Member
lol. everyone is still on vacay. i'm dreading wednesday.
First shogun, now petrie is banned.
Fitness GAF has certainly attracted hitmen who are getting us one by one!
well we're a bunch of steroid abusing muscly rage freaks
HisshouBuraiKen
Member
with huge asses!
FallingEdge
Member
First shogun, now petrie is banned.
Fitness GAF has certainly attracted hitmen who are getting us one by one!
oh nooooooooooo
BlueScrote
Member
First shogun, now petrie is banned.
Fitness GAF has certainly attracted hitmen who are getting us one by one!
Let me guess, petrie got banned from the Paternity thread.
HarryHengst
Member
Depends on how big you are. If you are a 5'1 woman then 2400 calories would be too much, for a 300 pound man who is 6'4 it might be not enough.
damn, I browsed a few pages of the newest thread, that must be a nightmare for the mods, lots of bitching but not clear whether people are serious or not, lots of off-topicness, If I were a mod, I'd have to read every single post to understand what is going on and then proceed to ban. It wouldn't be surprising to learn shogun was the victim of a mod saying " fuck this, I don't care, bans for everyone here" lol, that thread feels like a trainwreck at times. XD
Actually, I am sorry I can't be of more assistance other than point you to youtube but it's hard to give advice over the internet, not that I have a lot to say as I still have lots of things to learn and improve myself, but if we were in a gym we could show, share, discuss and correct.
I've been using the treadmill in my gym consistently for the last 2 months and I have strong suspicions that it's bad for the body if used to run at higher speeds (7.5 mph and above that). The thing starts to shake and my knees feel weird. I used to run outdoors in summer and it felt phantastic, treadmill sucks big time but until winter goes away, there's no other option...
Too much protein. You should have different macros for your work out and non workout days.
Google ifcalc (would link if not on phone).. I'm recommended 2200 for non workout, and 2800 for workout.
I've been thinking of switching up my Benches by alternating barbell and dumbbell each month.
January- Dumbbell BP
Feb- Barbell BP
March- Dumbbell BP
something like that. I've been doing barbell strictly for the last few months and forgot how good dumbbell presses can feel. Seem like a good idea?
January- Dumbbell BP
Feb- Barbell BP
March- Dumbbell BP
something like that. I've been doing barbell strictly for the last few months and forgot how good dumbbell presses can feel. Seem like a good idea?
IronBubbles
Banned
I'd keep the barbell BP as your main and just use the DB BP as an accessory sometimes.
Not if you go to the gym at 5AM. I've been doing it for almost 4 months now and it's great. I would bet that the New Year's Resolutioners will not be getting up at 4:45 to go to the gym.
This is pretty awesome, it actually fits close to what am I doing on but more detail. thanks
Me too but I go Mon, Tues, Thurs, Fri
That was it for 2012 I guess, today was my last gym session of the year.
My next session will be January the 2nd, I have no idea when is the best time to go to avoid the new year resolutioners.
I was talking with a trainer and I said to him "you have a hard week ahead of you, don't you?" he said, "Oh, don't remind me, it's my busiest week of the year". XD
My next session will be January the 2nd, I have no idea when is the best time to go to avoid the new year resolutioners.
I was talking with a trainer and I said to him "you have a hard week ahead of you, don't you?" he said, "Oh, don't remind me, it's my busiest week of the year". XD
really early or really late
Tea and Toast
Member
I'm in need of some new running music, any recommendations?
Also, currently I run about 10 miles, four times a week. I'm thinking about dropping one of these long runs and doing some intervals/high intensity.
What's a good routine to start with? 30 secs on / 30 secs off for 20 minutes? If that's even possible.
Will there be any benefit or am I better off sticking with the extra 10 miler?
Also, currently I run about 10 miles, four times a week. I'm thinking about dropping one of these long runs and doing some intervals/high intensity.
What's a good routine to start with? 30 secs on / 30 secs off for 20 minutes? If that's even possible.
Will there be any benefit or am I better off sticking with the extra 10 miler?
http://www.youtube.com/watch?v=ioE_O7Lm0I4
http://www.youtube.com/watch?v=HgzGwKwLmgM
http://www.youtube.com/watch?v=btPJPFnesV4
http://www.youtube.com/watch?v=1Lb3MTlIrC4
http://www.youtube.com/watch?v=1SUzcDUERLo
http://www.youtube.com/watch?v=E-WHW-QNswE
http://www.youtube.com/watch?v=clndZD_beQA
AdventureRacing
Member
Had about a week off from everything this week just to enjoy myself. Guess i'll be going back amongst the new years rush, thankfully i work out late at night.
FallingEdge
Member
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Play nice, boys.
entremet
Member
Luckily it's only a few months.
alex chilton
Member
I'm doing 5/3/1 right now, 3 times a week where it looks like:
Mon - Squats
Wed - Bench Press
Fri - Deadlift and Overhead press
What day is best to do some back exercises where it wouldn't affect the next days main exercise?
Mon - Squats
Wed - Bench Press
Fri - Deadlift and Overhead press
What day is best to do some back exercises where it wouldn't affect the next days main exercise?
try it on squat days, back mostly ends up working back (obv) w/ biceps as secondary, which if worked shouldn't hinder your chest day
Why not do both? I do 5/3/1 bench then 4 sets of incline db bench, 3 sets of incline db flys once a week. Seems to work good.
I'm okay with that. Means I get to sign up and talk to a bunch of 18 year old cuties and their hot moms
I'm okay with that. Means I get to sign up and talk to a bunch of 18 year old cuties and their hot moms
"I offer... private lessons. You'll want to be able to be flexible and mobile so make sure to bring your yoga pants"
Domino Theory
Crystal Dynamics
Hey dudes, hoping you can answer a couple things for me.
Where should your elbows be when doing bench press (incline/flat); tucked towards your waist or in between 90 degrees and your waist?
Also, a buddy of mine was talking to me at the gym and he said one of his trainer friends told him that doing incline bench press is what helps you get a more flat chest for those who have the bulging/moob-like sag at the bottom of the chest, is this true? I'm assuming that it isn't and the only way to alleviate that is by losing bf.
Where should your elbows be when doing bench press (incline/flat); tucked towards your waist or in between 90 degrees and your waist?
Also, a buddy of mine was talking to me at the gym and he said one of his trainer friends told him that doing incline bench press is what helps you get a more flat chest for those who have the bulging/moob-like sag at the bottom of the chest, is this true? I'm assuming that it isn't and the only way to alleviate that is by losing bf.
Tuck your elbows in when benching.. Reduces stress on shoulders.
I do a mixture of chest exercises. Incline, decline, flat and assistance.. You should do the same. I don't think any of these are better than anything else.. You need to hit your chest and pecs from a variety of angles to get the solid aesthetic look. Do Flyes as well.
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