-
Hey, guest user. Hope you're enjoying NeoGAF! Have you considered registering for an account? Come join us and add your take to the daily discourse.
Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
- Start date
- Status
Rippetoe usually recommends switching to an intermediate program after being forced to reset a lift 3 times.
Spiritreaver
Member
Hitting the gym for the first time in a week and a half. Fuck you holidays.
Thanks for the heads up. Might try to warm up with higher weights next time. Those have been my warmup set numbers for a long time and they might need to be looked into again.
And I pulled 140kg in sumo, going from 100kg (was too lazy to deload anymore weight of the bar
)Edit:
I checked and my warm up sets follow approximately the 40-50-60% formula as intended. Should I add something like 80% x 2 if the 60% -> work set jump of 60kg is too much?
HarryHengst
Member
If you fail to complete all sets with good form three times in a row you should deload the weight 10-15% and work up again.
See this explanation: http://startingstrength.wikia.com/wiki/FAQ:The_Program#Stalling.2C_Resetting_and_Progressing
A
A More Normal Bird
Unconfirmed Member
Thanks for the heads up. Might try to warm up with higher weights next time. Those have been my warmup set numbers for a long time and they might need to be looked into again.
And I pulled 140kg in sumo, going from 100kg (was too lazy to deload anymore weight of the bar
Edit:
I checked and my warm up sets follow approximately the 40-50-60% formula as intended. Should I add something like 80% x 2 if the 60% -> work set jump of 60kg is too much?
Something like deadlifts, which are very strength focused exercises, generally respond well to higher levels of CNS stimulation and warmup. I (and others) feel as though doing a few (2 or 3) singles working up close to the work weight after your regular warmup helps tremendously. Another popular tactic is to perform power cleans beforehand, due to their requirements for rapid force production (some people use box jumps or jump squats before squatting for the same reason). It's not just warming up tissues and loosening up for the movement, it's also preparing your system for the coordination and activation required for the force output you're asking of it. It helps if you think of strength as a skill and not just a raw capacity; lifting closer to your max isn't just the same thing but more, instead it's a more complex procedure.
Of course, you may just be better suited for pulling sumo, but it's handy to think about anyway.
Man, I had to take a 2 week break from just before Xmas to a few days after New Year's because I was sick, basically 2 weeks off. Feels so good to be back in the gym. Starting training for the Disneyland half marathon in September, will be my first time doing an event like that.
Thanks for help guys!
Just checked MobilityWOD for some stretching tips and whatnot and in a few videos he showed how much ROM you should have in your legs/hips if you want to perform the deadlift for example. Basically you should be able to lift your leg straight up in the air while lying and if you are sitting in a chair with lumbar in extension you should be able to lift your legs horizontally in the air. Turns out I don't have nearly enought ROM in my legs to do either of those. Time to do some serious stretching I guess.
Just checked MobilityWOD for some stretching tips and whatnot and in a few videos he showed how much ROM you should have in your legs/hips if you want to perform the deadlift for example. Basically you should be able to lift your leg straight up in the air while lying and if you are sitting in a chair with lumbar in extension you should be able to lift your legs horizontally in the air. Turns out I don't have nearly enought ROM in my legs to do either of those. Time to do some serious stretching I guess.
What's everyone's thoughts on going to failure when it comes to smaller muscle groups. I'm doing barbell curls and weighted chins as accessory work in my 5/3/1 routine.
I tend to stop the curl when it gets ugly and chins I dont really go to failure, just stop when I think it's clear I dont have another in me.
I tend to stop the curl when it gets ugly and chins I dont really go to failure, just stop when I think it's clear I dont have another in me.
Link?
Using the squat as an example, let's say that on a given Monday you attempt 275lb 3x5 and you get:
First set: 5 reps
Second set: 4 reps
Third set: 3 reps
Then on Wednesday:
5 reps
5 reps
4 reps
Then on Friday:
5 reps
4 reps
4 reps
That means that you should reset the squat, which implies taking 10 or 15% off the bar like HarryHengst mentioned. So the next Monday, you'd attempt 235lb 3x5 and continue the progression from that, adding 5lb every session. This works the same for all the lifts. And specially on the upper body lifts, it might also be an indicator that it's time to start microloading: instead of adding 5lb to the bar every session, you'd at 2.5lb (or maybe even just one pound, in the case of the OHP). It is usually an indicator that the trainee is either not eating enough, or not sleeping enough, or both.
If you are forced to reset a lift three times, then that means that you are no longer benefiting from the linear progression and you'd be better off using an intermediate program like 531 or Texas Method to further increase your strength.
This, of course, assumes you are doing the program properly.
HarryHengst
Member
Welp, time to do more stretches.
Pull-ups are a compound movement with a lot more much muscle groups behind them than a biceps curl, so stopping short of failure is more reasonable than not. Between the lats and the biceps there's the dozen other muscles scattered throughout the back helping out that I don't care to remember. Weighted pull-ups to failure never got me very far, which is probably why I didn't stick with reverse-pyramid sets.
I usually go close to failure with barbell shoulder shrugs. With most movements like this I still like to stop with my last clean rep or with one left in the tank. Come to think of it that's about all I get close to failure with save for my last 5/3/1 set. I would do unweighted pull-ups to failure, but I haven't for quite some time.
Future PhaZe
Member
whoa 5'7 200? you're either big as shit or...have a ton of fat
FallingEdge
Member
9/10, I would rather eat my calories/protein than drink them. However, there are times where it is just easier to consume a shake.
Khalifa Jayy
Banned
No joke. I just tried a few of those and daaammnnn my hams are tight as hell. I really need to work on my flexibility.
Anybody with any input on this?
On average you're gonna burn around 600 calories a session.
I know how you feel.
Wtf, you serious? I figured it would be like maybe 50-100 calories. So I burn more lifting weights than when I actually do cardio? -_-
fredrancour
Member
It's very likely but varies tremendously based on what lifts you're doing and how hard you're going at it. People who do only cardio for fat loss are misguided.
You're also going to be burning a few more calories after your session because you lifted. Not a lot, but you're still burning.
Cardio is great for after a session. Most likely you've burned all of your carb stores while lifting and you'll start to burn fat.
FallingEdge
Member
Feeling better. Ready to go to the gym tomorrow.
#Gains #AcquiringMass
#Gains #AcquiringMass
Yeaaaaaah buddy!
TheDarkStark
Member
That sounds a bit off, but I don't have any numbers to dispute it.
Weightlifting certainly has advantages over cardio as far as burning calories though because weightlifting is proven to elevate your metabolic rate for up to 48 hours, meanwhile cardio does not.
Not really a fact, just a number I hear thrown around a lot. Most people burn around 250-500 calories a session.
Zoe
Member
If you really want a number, get a heart rate monitor. I do about 150 calories in a 15 minute session. For my cardio lifting class (1 hour), I've been doing around 550 lately.
Weightlifting is better for fat loss than cardio.
Weightlifting:
1. Burns a bunch of calories
2. Preserves or increases muscle
3. Increases metabolism post-workout by a bit
Cardio:
1. Burns a bunch of calories
2. Can actually reduce muscle mass
3. Has more limited metabolic increase
You should do cardio, but if you're just doing this to be strong, muscular and lean, weights come first, cardio second. There's an argument to be made that for the first few months of exercise, you shouldn't even bother with cardio.
just a heads-up, my wash machine nearly destroyed my left glove
they are of the Harbinger Brand, so be careful how you wash them.
But whats the condition of your purse?
I kid I kid
I'm back at the gym after an extended period of time off. I have some pretty serious DOMS. WHY ARE THERE SO MANY STAIRS EVERYWHERE?!
haha XD, dude, they cost money I don't have now, I'll have to workout like a beggar now.
Last night I drove home to work out after trying to find a spot to park at the gym. The closest spot was near the far exit. I could tell it's the new years rush which I was surprised wasn't a problem last week when I went. I know, poor attitude, but at least at home I can get in some exercise. I did a HIIT session on my bike as well as some push ups, shrugs and body weight squats. My sweaty shirt says it was rough.
Hand cream or petroleum jelly.
I really just want an average number so I can plug it in my daily diary for MyFitnessPal so I can get some extra calories to consume.
Moisturizer and pumice stones.
My fiancé finds my hands sexy, but maybe it's because she lifts heavy without gloves.
Respect.
Wow you are on another plane of existence.
I'm not to familiar with MFP, but I'm sure you can plug in the exercises you're doing and get an estimate based on that.
Weight lifting and calorie burning are really difficult to get a number out of. Everyone does it differently.
Nah, I believe it only calculates calories if it's cardiovascular training.
Even then, I can enter a 60 minute strength training/lifting workout and it gives me 293 calories burned.
I looked at that and instantly thought it was wrong, so I just enter in 50 as a base. It's probably way on the low side, but better that than over when dealing with calorie counting.
girls like rugged hands.
just a heads-up, my wash machine nearly destroyed my left glove
they are of the Harbinger Brand, so be careful how you wash them.
Good because now you can start lifting without gloves which is the right way
Maybe you should try grabbing the barbell properly so you don't get callouses. Lifting with gloves isn't a good idea if you are serious about training heavy.
My GF lifts heavy without gloves also
Angry Fork
Member
Is there anything that prevents people from becoming really flexible besides injury?, like splits flexible. Meaning as long as you do the right stretches every day eventually you will get there?
Wolfe
Member
How is that even possible, hell I get a couple beastly callouses just from using the throttle on my motorcycle
- Status