parrotbeak
Member
Box squat?
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Silphonica
Banned
Just googled this, I guess so, but not really. I can't imagine he is using it to learn form if hes trying to squat 200kg, and what he does and what the box squat are used for seem totally different.
I'd say my diet is ok. I eat a lot because I burn a lot, and most of the time it's healthy food with a good amount of protein. I'm not going to lie though, I occasionally eat food that's probably not the best (you can thank school food for this).
Zoe
Member
The home ones aren't really that expensive. I have a Tanita one that does body and water percent, only cost around $30 like 7 years ago.
Spiritreaver
Member
Worst part about the holidays cutting into my lifting? This leg day DOMS. I can't even fucking walk. My dog was pissed at me when I took him out this morning.
Chittagong
Gold Member
Sketching out my 2013 training program. Goal is to increase muscle mass, but hopefully also shed fat. Here's what I'm thinking.
Monday - BENCH day + supporting pecs and triceps moves
Tuesday - DEADLIFT day + supporting back moves
Wednesday - misc day with Biceps, Shoulders, Lats, Core and possibly throwing in a cheeky bench
Thursday - Spinning
Friday - SQUAT day + supporting legs moves
Saturday - Spinning
Sunday - Rest, possibly just brisk walk
Any feedback?
Monday - BENCH day + supporting pecs and triceps moves
Tuesday - DEADLIFT day + supporting back moves
Wednesday - misc day with Biceps, Shoulders, Lats, Core and possibly throwing in a cheeky bench
Thursday - Spinning
Friday - SQUAT day + supporting legs moves
Saturday - Spinning
Sunday - Rest, possibly just brisk walk
Any feedback?
Put one or both of your spinning sessions either after or before your other workout days, and take 1-2 extra days of rest.
FallingEdge
Member
I know it sucks, but sometimes you just have to take it easy. I was sick for several days and just could not go to the gym. Sleep and get some water. Feel better and your strength will be back in no time.
This is similar to what I'm doing but replace spinning with HIIT on the treadmill.
What's your method of progression on the big lifts?
parrotbeak
Member
I love being sick a week and then getting better and back to the gym. Feels so good to have energy and strength back, even though cardio sucks.
Chittagong
Gold Member
Doing the big three with a PT, a typical exercise would look something like this
Warm up row 500m
Warm up bench 20 reps (bar plus mickey mouse weights)
Mid weight bench 5 reps
Mid weight bench 5 reps
Heavy set bench 3 reps
Mid weight bench 10 reps x 5 sets
Pecs and Triceps alternating sets 12 reps x 3 sets both
Stretch
Thanks! So that I got you right, do you mean
Lift / Spin / Lift / Spin / Lift / Rest / Rest or
Lift / Lift / Lift / Spin / Spin / Rest / Rest
Sorry, I just meant to do your spinning after your workouts, in order to get more rest days. 1 rest day doesn't seem like enough.
Probably turned into back pulls after a while.
Is the weight increasing each week?
So what's worse? Curling in the squat rack or curling in a bench press section?
Once a saw a person use a bench press area to do some leg raises. There has to be at least 50 benches in the gym and even an area specific for ab work and you decide to use a bench that people use to do the bench press (there's maybe 10 of those) to work your abs? ...
I wanted to smack him.
Once a saw a person use a bench press area to do some leg raises. There has to be at least 50 benches in the gym and even an area specific for ab work and you decide to use a bench that people use to do the bench press (there's maybe 10 of those) to work your abs? ...
I wanted to smack him.
JustHadToJoin
Member
I give up, for the rest of my days until the day I die I won't touch weights again. As good as they are I CANT STAND stretch marks. They just keep popping up, pissing me off and making me dislike my body more than when I was frail.
Anyone in here do workouts that don't involve weights that they can recommend?
Anyone in here do workouts that don't involve weights that they can recommend?
push ups, do them, a lot and different styles
Chittagong
Gold Member
Yeah each week upping the weights, pretty steadily.
Got it, thanks. So more rest is good.
TheDarkStark
Member
This. I used to hate having a hair chest when I was in high school, now I give no fucks and women LOVE it.
Tawney Bomb
Member
How do people do 300g of carbs a day, I try, but no luck. Any tips?
And curls in the squat rack suck. Fuck those people.
And curls in the squat rack suck. Fuck those people.
TheDarkStark
Member
If you're really struggling you can try adding maltodextrin to your protein shakes. 1 scoop is like 50g carbs and it doesn't really alter the taste much.
It's also pretty cheap http://www.bodybuilding.com/store/now/carbo.html
You could also drink sweet tea, juice, or kool-aid instead of water a couple of times a day.
Silphonica
Banned
I struggle to eat, so twice a day I blend 100g (sorry I wrote 50g at first, it's 100g per shake so 200g of oats) of dry oats and then add 2 scoops of protein powder add a pint of milk and one banana and blend again.
For both shakes combined thats 176g protein & 236g carbs - these numbers include the half of gallon of milk you drink. One in the morning and one post workout. You feel bloated but it lasts for about an hour, for the rest of the day you can easily eat the foods you need.
Yeah add some fruit juice if you're low on carbs.
Also whats the view on doing dumbell shoulder presses for anything lower than 8 reps? will I be prone to in injury? I've heard that doing low rep, heavy shoulder presses is a recipe for disaster, but I've been doing it for about 2-3 months now (pyramiding, high reps then building up to low reps) and my shoulders have been fine. I always do those shoulder warmup exercises before such as cuban rotations or whatever they're called (those rotator cuff exercises) and improved my form and so far I haven't had any shoulder pains. Is this a good sign or will it eventually catch up to me and the pain suddenly come? Just wondering if I should stay away from anything less than say 8-10 reps for shoulder presses?
Also whats the view on doing dumbell shoulder presses for anything lower than 8 reps? will I be prone to in injury? I've heard that doing low rep, heavy shoulder presses is a recipe for disaster, but I've been doing it for about 2-3 months now (pyramiding, high reps then building up to low reps) and my shoulders have been fine. I always do those shoulder warmup exercises before such as cuban rotations or whatever they're called (those rotator cuff exercises) and improved my form and so far I haven't had any shoulder pains. Is this a good sign or will it eventually catch up to me and the pain suddenly come? Just wondering if I should stay away from anything less than say 8-10 reps for shoulder presses?
Probably should have taken your advice. That would have been the smart thing to do.
Although luckily, I had a really great session. It was a deload week, but I was able to deadlift 185 for 15 reps. When I began deadlifting back in late September I could only do 155 at 5 reps.
Hey guys I'm hoping it would be okay to request some help from the more experienced collective that you have here.
Age: 22
Height: 5ft11"
Weight: 147 pounds
Goal: More strength in muscle fibres. (Myofibrillar Hypertrophy?)
Current Training Schedule: None currently
Current Training Equipment Available: Gym down the street
Comments: I used to do weight training about 3 years ago with a good friend of mine. Back one day, Back/Chest one day, Tri/Shoulders one day. I'm able to go any day apart from a Saturday. I've can't go abs because of a surgical condition but I'm fine for everything else. I should mention that I used to do what he told me and know the exercises but not what they're called which I can see being a problem. About a year and a half ago I lost much of my weight and I'm building it up again.
I realise it's quite the task to help someone like me but any help and advice that you can give would honestly be well appreciated.
Age: 22
Height: 5ft11"
Weight: 147 pounds
Goal: More strength in muscle fibres. (Myofibrillar Hypertrophy?)
Current Training Schedule: None currently
Current Training Equipment Available: Gym down the street
Comments: I used to do weight training about 3 years ago with a good friend of mine. Back one day, Back/Chest one day, Tri/Shoulders one day. I'm able to go any day apart from a Saturday. I've can't go abs because of a surgical condition but I'm fine for everything else. I should mention that I used to do what he told me and know the exercises but not what they're called which I can see being a problem. About a year and a half ago I lost much of my weight and I'm building it up again.
I realise it's quite the task to help someone like me but any help and advice that you can give would honestly be well appreciated.
Domino Theory
Crystal Dynamics
Remember to drink tons of water or it's useless.
Do Starting Strength or Stronglifts or Greyskull LP. Those are all beginner strength linear progression programs.
They are all equally good. Starting Strength have you squatting three times a week until you can't recover in time. Stronglifts has more volume at the beginning for you to learn the correct form. Greyskull has a hypertrophy element to it because the last set of most of the workouts are "as many reps as you can".
Also in retrospect, you should look at this image:
http://i.imgur.com/FvuUb.gif
I am doing Phrakture's variation of Greyskull which is popular on reddit:
You have a body built for long distance running. Your body's holding on to fat for energy. If your goal is to lose fat, you'll have to change your cardio up.
Etrian Oddity
Member
Anyone here paid attention to the workouts at One Hundred Pushups and Two Hundred Situps?
It's a pretty good gradual workout. I'm using it to get ready for the military... I prefer crunches (and have used those to improve my strength), but situps are still used by the military grading system, outdated as they are.
It's a pretty good gradual workout. I'm using it to get ready for the military... I prefer crunches (and have used those to improve my strength), but situps are still used by the military grading system, outdated as they are.
Do Starting Strength or Stronglifts or Greyskull LP. Those are all beginner strength linear progression programs.
They are all equally good. Starting Strength have you squatting three times a week until you can't recover in time. Stronglifts has more volume at the beginning for you to learn the correct form. Greyskull has a hypertrophy element to it because the last set of most of the workouts are "as many reps as you can".
Also in retrospect, you should look at this image:
http://i.imgur.com/FvuUb.gif
I am doing Phrakture's variation of Greyskull which is popular on reddit:
Would I be able to swap the bar out for dumbbells? I'm used to doing my exercises with them and have never used a bar. Unless the bar is much better?
Where should I look for diet stuff? Like protein intake and such like, I'm totally new to that.
Gabotron ES
Member
Are weighted sit-ups the best method to get abs?
Khalifa Jayy
Banned
Bar is muuuuuuuuuuuch better. Trust on that. Barbell forces your body to focus on harnessing your energy into one explosive movement whereas dumbbells are splitting your attention and energy.
I like hanging leg raises and cable crunches personally.
sit ups suck. you have to get to low double digit body fat % to see abs. granted, if you don't do ab work then your abs won't "pop" but sit ups suck because they're bad for your spine. for my ab work i do planks (sometimes, i'm really a pussy when it comes to these), decline crunches, crunchy frogs, and i'll sit on my but with my legs in the air and have someone throw a medicine ball at me. those suck lol.
but yeah to get abs you gotta eat right.
yankeeforever2
Member
My lower back injury is still flaring up on squats and dead lifts, seems i need to rest it more.
whats a good amount?
TheDarkStark
Member
You want a minimum of 80-96 oz. a day, more than that on days you lift. Don't overdo it though and try to force down a gallon of water every day.
Tawney Bomb
Member
I drink around a gallon a day, is that bad?
TheDarkStark
Member
No. If you can do it without feeeling like you're forcing yourself then by all means go for it. Just realize that it's probably overkill on non-lifting days.
Tawney Bomb
Member
Lifting days are really the only time I do it.
I wouldn't say a beast, but I'm in the best shape of my life, and that includes when I was down around 190lbs with 11% body fat. I'm 6'1", a lot of my weight is in my legs as well. I stopped taking my Body fat % a few months back, I was starting to obsess over it, now I just go by what I see in the mirror.
I'll take some pics before my bulk, and post the "before" when I was nearly 270lbs.
BlueScrote
Member
There was a guy on Friday doing full ATG reps of 405. I was absolutely blown away at the beast mode the guy was showing.
Right on man, im 6'3 @ 210 right now after a mini bulk, nowhere near having visible abs, working on it though, it just sucks that I carry a lot of fat in my midsection, i told myself this year would be the year that I put my body transformation into overdrive and get it
Khalifa Jayy
Banned
That's exactly where I'm at but at 6'2" 200 even. Currently incorporating more ab work so that when I cut when March rolls around I'll have something to show for it haha.
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