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[grumble]

Holla, fitness crew.

I just bought a house and am building out (half) the garage into a minimalist but functional gym. I have a pullup bar, 2 battle ropes mounted on the wall, a 70lb muay thai bag, my kettlebells, jump ropes, blah blah.

Can anyone recommend some flooring to put down? I was looking at Tatami mats for half the garage. Anyone have experience with this arena that can make some suggestions? Know of any good wall clocks?

Thanks dudes.

Horse matting is a good option, since it's not too expensive and works well to prevent floor/weight demolition. It's fairly common in black iron gyms. Usually get a layer or two of plywood on the floor, then cover it with a layer of horse matting. When cutting the matting, get an exacto knife and oil the blade with 3-in-1 or WD-40 to slice the rubber.

If you're building a home gym, you've already got a power rack, barbell and weights, right?

 

[rando14]

Man looked like I just avoided the new years rush, as soon as I got out of the gym shower after my workout this morning the place was PACKED.

 

[Mully]

Man looked like I just avoided the new years rush, as soon as I got out of the gym shower after my workout this morning the place was PACKED.

I fucked up and overslept this morning. I'm gonna have to go at 9-10PM tonight to skip the Resolutionist crowd that packs the gym from 5PM to 8PM most January nights.

 

[Violater]

Fitness gaf, tonight is my first night back to the gym after missing for over a month for various reasons.
What should I do tonight?

 

[SeanR1221]

Fitness gaf, tonight is my first night back to the gym after missing for over a month for various reasons.
What should I do tonight?

What was your old program like?

I had a client cancel this morning so I went at 9am this morning. Squat rack all to myself

 

[Khalifa Jayy]

First time back in the gym since last Thursday. I'm feeling anxious as fuck!

 

[kylej]

feel like I've said this a bunch, but just fyi to any new gym goers reading this thread, PLEASE pick up after yourself. saw a bunch of newbies today who left dumbbells and shit all over the place. free weight section looked like a tornado had gone through. put weights back. thx

 

[SeanR1221]

feel like I've said this a bunch, but just fyi to any new gym goers reading this thread, PLEASE pick up after yourself. saw a bunch of newbies today who left dumbbells and shit all over the place. free weight section looked like a tornado had gone through. put weights back. thx

And for the love of god put them in the correct spot. Don't mix all different size plates together.

 

[Brera]

I had a long gym sesh and just had 2 chappatis with curry and 3 iced doughnuts!

GIMME DOSE BIG MUSCLES NAOW!!

 

[Dany]

The gym was packed but not to the point where I couldn't get my work done It was nice seeing some familiar faces of folks wanting to better themselves.

 

[Violater]

What was your old program like?

I had a client cancel this morning so I went at 9am this morning. Squat rack all to myself

Was doing a modified 5x5 4 days a week for about 3 months then it got too strenuous on me, then i started doing weights for 30mins and cardio for another 30 mins 3 days a week.

 

[SeanR1221]

If you moved to 30 minutes of weights and 30 minutes of cardio that is pretty basic, I'd just get right back to what you were doing.

 

[Cagey]

I want to do one more stretch of bulking before I cut, and I'm aiming to retool my chest and delts workout. Already modified the shoulders to emphasize rear delts a lot more (I believe this weak point led to me pulling something).

On chest, I've done heavy slight decline bench press as my mass builder for the past year. Historically, though, I've done decline close-grip bench for triceps (like... four years of lifting).

I'm thinking its time to work the upper chest and do more wide grip stuff to counterbalance all of the above. What sort of angle can I use for incline barbell that won't tear up my shoulders while still hitting the upper chest?

 

[Noema]

I want to do some lower weight/high rep work for a few months, just for a change of pace (been doing high weight/low rep since I started lifting 4 years ago). I'm still going to push to do as much weight as I can for each rep.

Before, I was doing, not including warm-ups:
Deadlifts: 3x3
Squats: 3x5
Bench Press: 3x8
Military Press: 3x8
All other smaller movements: 3x8

Now I am doing, not including warm-ups:
Deadlifts: 3x8
Squats: 3x12
Bench Press: 3x12
Military Press: 3x12
All other smaller movements: 3x12

Does that seem like a reasonable arrangement for doing higher reps? Or, should I instead do the same amount of reps as I used to do, but just increase the number of sets to 5 from 3?

What are your goals? Hypertrophy or strength?

 

[goober]

What's wrong with soy?

 

[sphinx]

I expected more people in my gym but it was pretty nice, old faces, not having to wait for stuff.

Added new exercises with new goals in mind.

Man, bench press scares me I was holding some low weight dumbbells to get used and practice the movement and I was thinking "If one if these things falls on my face, I am done for"....

 

[SeanR1221]

What's wrong with soy?

Moobs

 

[lybertyboy]

feel like I've said this a bunch, but just fyi to any new gym goers reading this thread, PLEASE pick up after yourself. saw a bunch of newbies today who left dumbbells and shit all over the place. free weight section looked like a tornado had gone through. put weights back. thx

Seconded. This is one of my biggest pet peeves.

 

[RumblingRosco]

What are your goals? Hypertrophy or strength?

Well, for years I told myself that strength would be my main focus, particularly legitimately useful strength, focusing on larger movements. But, recently I've decided I'd like to lean more towards size/hypertrophy (but still maintain those larger lifts). Either way, I've always done an A/B split routine; deadlifts/bench press (followed by smaller lifts) on day A, squats/military press (followed by smaller lifts) on day B. I'm at ~15% bodyfat so I'm not overly concerned with targeting fat loss specifically at this time, just shifting my interest away from mostly strength with some hypertrophy to mostly hypertrophy with some strength.

On an unrelated note, my girlfriend, who hasn't had a consistent exercise routine since she stopped playing volleyball after leaving high school, has been joining me at the gym. She's been doing barbell squats, and I couldn't be happier for her (or myself)! She does about 30-40 minutes of weight training with me and then does some cardio on her own while I keep doing my thing. It's been a ton of fun going with a significant other to the gym; I've never had the opportunity to do that before now.

 

[Cudder]

All dem new girls at the gym...goddamn.

Also, I'm so sick of my shins getting scraped to shit whenever I do deadlifts, the bars at my gym all have the rigidness for grip right where my legs are. I know you don't need to have the bar touch your shins, but with heavier weight it gets so hard to keep it away from your shins and requires so much more effort, I'd rather just focus on the actual LIFT instead of focusing on not touching my shins with the bar. Any tips?

 

[RumblingRosco]

All dem new girls at the gym...goddamn.

Also, I'm so sick of my shins getting scraped to shit whenever I do deadlifts, the bars at my gym all have the rigidness for grip right where my legs are. I know you don't need to have the bar touch your shins, but with heavier weight it gets so hard to keep it away from your shins and requires so much more effort, I'd rather just focus on the actual LIFT instead of focusing on not touching my shins with the bar. Any tips?

I literally squirted blood on the bar at my gym yesterday because of the same issue (the rigid part is in line with my shins). Had to wipe down the bar really well afterwards to get the blood off... I felt like an ass. I'm thinking socks that go up to my knees might start being a requirement for my gym attire, but I'm worried they'll snag and rip.

So, I too would appreciate some tips.

 

[blackflag]

I literally squirted blood on the bar at my gym yesterday because of the same issue (the rigid part is in line with my shins). Had to wipe down the bar really well afterwards to get the blood off... I felt like an ass. I'm thinking socks that go up to my knees might start being a requirement for my gym attire, but I'm worried they'll snag and rip.

So, I too would appreciate some tips.

I go with the long soccer socks route on deadlift day. It works fine. No snags or nothing.

 

[Cudder]

I already wear pretty thin workout pants to the gym, but it doesn't help at all. Maybe soccer socks would do the trick..

 

[rando14]

Soccer socks and pants

 

[HisshouBuraiKen]

Sweatpants and two pairs of long sweatsocks does the trick for me. Now just a couple choice bruises every week (it only takes one!)

 

[Violater]

If you moved to 30 minutes of weights and 30 minutes of cardio that is pretty basic, I'd just get right back to what you were doing.

Yea its what i ended up doing, I'm really in terrible shape

 

[Dash27]

New Year's Resolution: keep doing what I've been doing except more and heavier.

More prowler, more atlas stones, more of the basics, more conditioning and better eating.

 

[Mully]

New Years Resolution:

- Continue 5/3/1.
- Buy my own food again because my mom buys junk food.
- Regain full strength of hamstrings and begin HIIT training again by the end of January.
- Get into Brooklyn College and begin journalism program.
- Commit to a different sport every season.

 

[rando14]

New Years Resolution:

- Go a whole year without using protein powder
- Get cut for summer then fat again for winter
- Start doing giant sets
- Get into med school (personal goal )

 

[FallingEdge]

- 400 lbs squat, 400 lbs dead, 300 bench, 200 ohp
- Weigh 245 lbs, weigh 230
- Take a grappling class
- Bring back short shorts

 

[justjustin]

I've been doing Starting Strength for about 6 months now, and I'm really happy with my progress except for bench press. What's the best ancillary exercise I can add to help with bench? Right now I only do pull-ups in addition to the barbell lifts, but should I add in something that works my triceps? I go to the gym 3 times a week, and I was thinking of doing lying tricep extensions at the end of each workout. Would doing stuff on off days like dips be counter-productive in any way?

 

[BlueScrote]

And for the love of god put them in the correct spot. Don't mix all different size plates together.

This so much. Oh lets put the 45s over the 5s. And rerack all the plates when your done (unless someone is waiting for it) so I know the equipment is free.

Didn't have too much of an issue at the gym today, The trainers were giving a lot of tours and there were a couple of new faces, but nothing crazy like I remember last year.

 

[Eidan]

-Get my right arm to 17"
-Get 18" pythons.
-Finally achieve the Ass of the Gods.

 

[rando14]

I've been doing Starting Strength for about 6 months now, and I'm really happy with my progress except for bench press. What's the best ancillary exercise I can add to help with bench? Right now I only do pull-ups in addition to the barbell lifts, but should I add in something that works my triceps? I go to the gym 3 times a week, and I was thinking of doing lying tricep extensions at the end of each workout. Would doing stuff on off days like dips be counter-productive in any way?

dips, then start weighting them

 

[Noema]

My goals for 2013:

405lb Squat
500lb Deadlift
250lb Bench

And hopefully bigger arms. I look ridiculous at this point. My chest and back are pretty big; my arms are spaghettis. It doesn't help that I'm 6'2" and my arm span is longer than my height.

 

[IceCold]

So today I was doing some lying tricep extensions (click me) and some dude besides asks me to spot him. After I help him he tells me he saw me do my set and that doing the first part of the exercise is useless since it's basically pullover and works your pecs. What do you guys think?

 

[Cudder]

Sooo, anyone use MyFitnessPal?

 

[The Albatross]

Hiay fellas.

Does anybody here use an exercise bike and play videogames at the same time? Since getting a new job and having my lifestyle change dramatically last MArch, I am much less active. I bought a decent recumbent bike on Amazon tonight and I was hoping to make some use of the 45 - 60 mins I play videogames and get some decent cardio in.

Generally be playing Madden, non online stuff, and stuff I don't really care if I have to pause or not concentrate hard on.

Thoughts?

 

[Cagey]

So today I was doing some lying tricep extensions (click me) and some dude besides asks me to spot him. After I help him he tells me he saw me do my set and that doing the first part of the exercise is useless since it's basically pullover and works your pecs. What do you guys think?

He's not wrong, but it's not that the exercise is useless. If you were performing the exercise like that, it's too much momentum, too much pullover, and reduces focus on the tricep. But it's also a means of doing much heavier weight, so it's got a cheating aspect to it.

If you stop the weight at an angle, rather than coming straight up, it places more emphasis on the tricep muscle but you're also doing much less weight. I imagine the heavier, less strict version is better for building mass, but since I use them as a secondary exercise to my main one (close-grip decline bench), I like the lighter version.

From the Arnold Encyclopedia...

 

[rando14]

He's not wrong, but it's not that the exercise is useless. If you were performing the exercise like that, it's too much momentum, too much pullover, and reduces focus on the tricep. But it's also a means of doing much heavier weight, so it's got a cheating aspect to it.

If you stop the weight at an angle, rather than coming straight up, it places more emphasis on the tricep muscle but you're also doing much less weight. I imagine the heavier, less strict version is better for building mass, but since I use them as a secondary exercise to my main one (close-grip decline bench), I like the lighter version.

From the Arnold Encyclopedia...

I like your avatar :v)

 

[Mully]

Gym had a few more people, but nothing too crazy tonight. A lot of people in jeans that I've never seen before.

Sooo, anyone use MyFitnessPal?

There are a few members that really like it. Sean! really likes it and has seen results by using 5/3/1, Calorie Counter, and My Fitness Pal.

 

[blackflag]

My goals this year:

12% or lower body fat
550 deadlift
350 bench
425 squat
18 inch arms

I guess that's good enough. Fairly conservative considering where I'm at unless I hurt my back again.

 

[blackflag]

I use myfitnesspal daily. It's essential for me. I don't use it to track exercise, I find it is just good at tracking food.

 

[Noema]

So today I was doing some lying tricep extensions (click me) and some dude besides asks me to spot him. After I help him he tells me he saw me do my set and that doing the first part of the exercise is useless since it's basically pullover and works your pecs. What do you guys think?

Like Rippetoe explains in the video you linked, the triceps has two main functions: a proximal function which consists in the extension of the elbow, and a distal function which consists in the extension of the shoulder. The reason Rippetoe prescribes LTEs to be done in the way he shows in the video is to train both functions of the triceps, and not just the proximal function, which is what skullcrushers do (that's what the other dude wanted you to do).

Which version of the exercise is best for you depends on your goals. Are you doing them for strength (because you want to increase your bench) or are you doing them because you want bigger arms?

If the former, do Lying Triceps extensions as prescribed by Rippetoe, in sets of 8, with as much weight as you can handle with good form, and add a couple of pounds to it every time you do it.

If the latter, do Skullcrushers.

 

[Imm0rt4l]

Sooo, anyone use MyFitnessPal?

I just created an account recently.

 

[IceCold]

He's not wrong, but it's not that the exercise is useless. If you were performing the exercise like that, it's too much momentum, too much pullover, and reduces focus on the tricep. But it's also a means of doing much heavier weight, so it's got a cheating aspect to it.

If you stop the weight at an angle, rather than coming straight up, it places more emphasis on the tricep muscle but you're also doing much less weight. I imagine the heavier, less strict version is better for building mass, but since I use them as a secondary exercise to my main one (close-grip decline bench), I like the lighter version.

From the Arnold Encyclopedia...

I'm a bit confused about what the 2nd pic represents. It kinda looks like the initial part of skullcrushers. But when I do this exercise the rippetoe way I feel soreness in both area of my tricep: the area near my elbow, and the area under my shoulder. I don't feel anything in my pecs.

Like Rippetoe explains in the video you linked, the triceps has two main functions: a proximal function which consists in the extension of the elbow, and a distal function which consists in the extension of the shoulder. The reason Rippetoe prescribes LTEs to be done in the way he shows in the video is to train both functions of the triceps, and not just the proximal function, which is what skullcrushers do (that's what the other dude wanted you to do).

Which version of the exercise is best for you depends on your goals. Are you doing them for strength (because you want to increase your bench) or are you doing them because you want bigger arms?

If the former, do Lying Triceps extensions as prescribed by Rippetoe, in sets of 8, with as much weight as you can handle with good form, and add a couple of pounds to it every time you do it.

If the latter, do Skullcrushers.

But if doing it the rippetoe way trains both functions of the tricep, wouldn't it be also more efficient at making your triceps bigger compared to skullcrushers?

 

[Zoe]

Sooo, anyone use MyFitnessPal?

There's a group: http://www.myfitnesspal.com/groups/home/9854-neogaf

I use it to log my cardio and strength, but I also use WithFit for planning and the visual factor. Unfortunately it's abandoware :\

(I also use Foursquare and Endomondo to rack up points with Earndit, but I haven't redeemed any yet...)

 

[MrOogieBoogie]

My best friend is such a freak athlete. He used to be a wrestler, but hasn't wrestled for many years now. We went to the gym yesterday--his first time lifting weights since his wrestling years. He squats 140lbs for 25 reps on his first go. Then he jumps all the way to 275 and does 10 reps.

He deadlifts 325 on his first attempt for several reps. Power cleans (full range of motion: pull, squat, overhead press) 135 for 15 reps. He's only 170lbs. I'm all like, "What the fuck?"

It's his endurance that's really unbelievable, though. I've NEVER seen him tired, be it swimming 30-laps in an Olympic-sized pool or running 5.5-minute miles. He got third place in a 13-mile Spartan race among thousands of people after all. After our one-hour workout, he goes, "Let's do some HIIT on the bikes." Little did I know he meant doing 20 minutes of HIIT. One-minute rest pace (95 RPM), one-minute sprint (120 RPM) at a level 7 intensity or some shit. I got through five minutes when I was like, "Fuck this shit, man."

Fucking guy makes no sense to me. HOW?

I always seem to get injured when working out with him. He pushes me hard, which is good, but sometimes he forgets that I have limits because I'm a human.

 

[DeadNames]

Alright guys, I've changed up my goals a bit more. I want to lower my BF% to get visible abs. Are there any good BF% calculators out there? I'm interested in what I am now.

And I also need a good routine for just dropping BF%. Any good ones that you guys know?

 

[rando14]

Alright guys, I've changed up my goals a bit more. I want to lower my BF% to get visible abs. Are there any good BF% calculators out there? I'm interested in what I am now.

And I also need a good routine for just dropping BF%. Any good ones that you guys know?

Most accurate method that's cheap and easy is to use calibers. As for fat burning, incorporate more cardio in your workout. You can also look into HIIT.