Silphonica
Banned
I put in 100g of oats. Dry blend your oats first, then blend after protein and milk is in.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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I put in 100g of oats. Dry blend your oats first, then blend after protein and milk is in.
I usually use this protein:
It's about $50 per month, using 60 grams a day.
I like it, but if there's a cheaper alternative that works just as well I'd be all ears.
This tastes so good but you can get way cheaper protein that does the same thing. I did, lol.
If you have a Costco membership, this stuff is 47.00
http://www.amazon.com/gp/product/B003U0FFCU/?tag=neogaf0e-20
And yeah, I give my fiancé a lot of credit for putting up with all the guys. I just taught her how to do LTEs. I already prepped her on what to say when someone corrects her.
http://www.amazon.com/gp/product/B003U0FFCU/?tag=neogaf0e-20
And yeah, I give my fiancé a lot of credit for putting up with all the guys. I just taught her how to do LTEs. I already prepped her on what to say when someone corrects her.
Pancakes
hot, steaming, as melted butter slips into the cracks, drizzled with sticky sweet syrup OH GOD
Ohhhh, that's where I fucked up. I just dumped it all in together.
Ahhh thank you! I don't think my schedule will free up for a while. Will these lifts be decent replacements and will I get progress (aesthetic AND strength wise? Trying to look good for the summer at the moment). And is it okay if I throw some situps or jackknife situps?
CliqWriter
Member
You need someone to help you.
I've been stretching for years and I'm not that flexible.
I still squat, it's too essential to leave out.
Practice makes perfect man, so keep at it !!
Interesting. I might reconsider it then. However, logically I imagine there isn't too much of a difference towards elevated DHT in terms of taking 20g over a short period of time, versus 5g everyday long term. Granted I don't believe this particular study suggested anything for non-loading periods.
Regardless I've felt good. Any additional bonus is always helpful. Also, Aderall (like I imagine any amphetamine or caffeine supplement) has helped me a lot with energy and performance. Particularly going to the gym at night after a long day of school / work.
What Mully outlined will work, think about this, a lot of prisons don't have free weights anymore and those guys get massive with just body weight training. And yes, throw in some ab work there, you can also do split squats.
perineumlick
Member
Pretty soon I'm gonna start training with my coworker, who does shit like this:
http://www.youtube.com/watch?v=MhokYW_H7To
He doesn't even bench or lift weights regularly; all bodyweight. Dude's an animal.
I'm about to make the switch to calisthenics, and give the weights a break for now. I'm in my 40's, and my joints are trying to tell me something. My goal is to be doing muscle ups by the summer.
http://www.youtube.com/watch?v=MhokYW_H7To
He doesn't even bench or lift weights regularly; all bodyweight. Dude's an animal.
I'm about to make the switch to calisthenics, and give the weights a break for now. I'm in my 40's, and my joints are trying to tell me something. My goal is to be doing muscle ups by the summer.
Here's the creatine study that shows elevated DHT levels if anyone is interested:
http://www.ncbi.nlm.nih.gov/pubmed/19741313
http://www.ncbi.nlm.nih.gov/pubmed/19741313
Wait seriously? I already have terrible genetics where hair loss is concerned, I'd go off creatine if that were true.
I do love my ACG3 preworkout though.
Yes DHT is the main culprit (besides genetics) responsible for MPB - Male Pattern Baldness.
Not necessarily, no. Considering pro's take an enormous amount of supplements, growth hormones, and potentially steroids - pinning any hair loss soley on creatine is irresponsible. That being said, this particular study focuses exclusively on creatine and is rather concerning.
Just drank 10 raw eggs.
Don't be discouraged. You just have to take things one step at a time.
The fact that you can't touch your toes or do squat holds is irrelevant; I can't touch my toes for the life of me and I can squat just fine. In fact when I started squatting I was the least flexible person I knew.
The most important issue when people are unable to squat to depth is foot positioning. Unless you have good ankle flexibility, you won't be able to squat with your toes pointed forward. Most people have this idea of the squat with toes pointed forward and a very narrow stance, but that is unrealistic and also not very conductive to great squat mechanics.
Since you lack flexibility you'll have to point your toes outwards, about 30°. And you want your knees to track your toes as you squat down. Because your feet point outwards, you'll have to shove your knees out for them to track your toes. And this accomplishes two things: first, it will get your femurs out of the way so that going deep is easier. Secondly, it'll force you to engage your adductors (the groin muscles) more thoroughly in the squat, because the adductors are what prevents your knees from caving inwards.
The other adjustment you'll have to do is to widen your foot stance. For most people, shoulder width is enough, but you might want to try going a bit wider.
So, toes pointed outward, shoulder wide-foot stance (or a bit wider) and shove your knees out. To practice these cues you should start without the bar. This is a recommended stretch that will also help you ingrain what the bottom of the squat feels like:
*
Try to hold that for a few seconds. Use your elbows in the position shown in the photo to help shove your knees out so that they track your toes.
Then use the empty bar and do 3 sets of 5 reps, following the same cues, and take it from there, adding 10lb per workout until they start to feel heavy, and then add 5lb each workout. Be conservative when adding weight to the bar, but if you do it correctly you should be able to hit proper depth while also increasing your flexibility with each workout. Of course, there's more to the squat than that, and if you are really interested in learning the lifts, then you should buy Starting Strength. The Kindle edition is just $10.
And stay the hell away from the smith machine. The only things you should ever use a smith machine for are leaning over while resting between sets and hanging your jacket.
*Taken from Starting Strength: BBT 2nd Edition, p13.
Don't be discouraged. You just have to take things one step at a time.
The fact that you can't touch your toes or do squat holds is irrelevant; I can't touch my toes for the life of me and I can squat just fine. In fact when I started squatting I was the least flexible person I knew.
The most important issue when people are unable to squat to depth is foot positioning. Unless you have good ankle flexibility, you won't be able to squat with your toes pointed forward. Most people have this idea of the squat with toes pointed forward and a very narrow stance, but that is unrealistic and also not very conductive to great squat mechanics.
Since you lack flexibility you'll have to point your toes outwards, about 30°. And you want your knees to track your toes as you squat down. Because your feet point outwards, you'll have to shove your knees out for them to track your toes. And this accomplishes two things: first, it will get your femurs out of the way so that going deep is easier. Secondly, it'll force you to engage your adductors (the groin muscles) more thoroughly in the squat, because the adductors are what prevents your knees from caving inwards.
The other adjustment you'll have to do is to widen your foot stance. For most people, shoulder width is enough, but you might want to try going a bit wider.
So, toes pointed outward, shoulder wide-foot stance (or a bit wider) and shove your knees out. To practice these cues you should start without the bar. This is a recommended stretch that will also help you ingrain what the bottom of the squat feels like:
Try to hold that for a few seconds. Use your elbows in the position shown in the photo to help shove your knees out so that they track your toes.
Then use the empty bar and do 3 sets of 5 reps, following the same cues, and take it from there, adding 10lb per workout until they start to feel heavy, and then add 5lb each workout. Be conservative when adding weight to the bar, but if you do it correctly you should be able to hit proper depth while also increasing your flexibility with each workout. Of course, there's more to the squat than that, and if you are really interested in learning the lifts, then you should buy Starting Strength. The Kindle edition is just $10.
And stay the hell away from the smith machine. The only things you should ever use a smith machine for are leaning over while resting between sets and hanging your jacket.
*Taken from Starting Strength: BBT 2nd Edition, p13.
DragonKnight
Member
Just drank 10 raw eggs.
Don't be discouraged. You just have to take things one step at a time.
The fact that you can't touch your toes or do squat holds is irrelevant; I can't touch my toes for the life of me and I can squat just fine. In fact when I started squatting I was the least flexible person I knew.
The most important issue when people are unable to squat to depth is foot positioning. Unless you have good ankle flexibility, you won't be able to squat with your toes pointed forward. Most people have this idea of the squat with toes pointed forward and a very narrow stance, but that is unrealistic and also not very conductive to great squat mechanics.
Since you lack flexibility you'll have to point your toes outwards, about 30°. And you want your knees to track your toes as you squat down. Because your feet point outwards, you'll have to shove your knees out for them to track your toes. And this accomplishes two things: first, it will get your femurs out of the way so that going deep is easier. Secondly, it'll force you to engage your adductors (the groin muscles) more thoroughly in the squat, because the adductors are what prevents your knees from caving inwards.
The other adjustment you'll have to do is to widen your foot stance. For most people, shoulder width is enough, but you might want to try going a bit wider.
So, toes pointed outward, shoulder wide-foot stance (or a bit wider) and shove your knees out. To practice these cues you should start without the bar. This is a recommended stretch that will also help you ingrain what the bottom of the squat feels like:
*
Try to hold that for a few seconds. Use your elbows in the position shown in the photo to help shove your knees out so that they track your toes.
Then use the empty bar and do 3 sets of 5 reps, following the same cues, and take it from there, adding 10lb per workout until they start to feel heavy, and then add 5lb each workout. Be conservative when adding weight to the bar, but if you do it correctly you should be able to hit proper depth while also increasing your flexibility with each workout. Of course, there's more to the squat than that, and if you are really interested in learning the lifts, then you should buy Starting Strength. The Kindle edition is just $10.
And stay the hell away from the smith machine. The only things you should ever use a smith machine for are leaning over while resting between sets and hanging your jacket.
*Taken from Starting Strength: BBT 2nd Edition, p13.
Thanka so much man. Ive been doing ss for two weekz but i havent been squatting in a power rack.
DragonKnight
Member
Yeah. I used a broomstick and i need my feet really wide.
What are the advantages of this specifically? I read a study saying protein in raw eggs is more difficult to digest vs cooked, while heating can diminish other nutrients. That was from a few years ago though.
If it makes no big difference I might just plop a raw egg or two (is more than that harmful?) into my protein shake every day, mainly because I hate cleaning the egg pan after cooking.
TheDarkStark
Member
I took creatine maybe 3 times and hated the taste, didn't really notice much difference in my workouts/recovery and reading this news has me like
Dodged a bullet.
The article he linked is 4 years old. Not saying that makes it inacurrate but it's certainly not "news"
This guy is writing a five part article this week on how to naturally increase testosterone levels, might be an interesting read:
http://artofmanliness.com/2013/01/13/testosterone-week-intro/
http://artofmanliness.com/2013/01/13/testosterone-week-intro/
The advantage is that I don't have to spend 45 minutes cooking, eating and cleaning up.
Hopefully I won't die of salmonellosis.
There has been a study.
If you (or your SO for the ladies reading) is experiencing androgenic alopecia then finasteride is only like, $24 a year, even without insurance. (90ct of 5mg cut into fourths) Downside... finasteride is associated with erectile dysfunction. Studies say 2% but common talk is libido reduction could be over 20% of users. It is effectively messing with dihydrotestosterone, so like usage of AAS steroids, it has it's trade offs if your guy is losing his hair.
If your dad and brothers have hair loss then you will also. It's just a matter of time. I don't think a little creatine will have that much of a difference. You are already bald
And Finasterid should be taken pretty seriously as there are some serious possible side effects like the mentioned erectile dysfunction and possibly reduced sex drive. And these effects can last for a long time (year even) after going of the drug apparently. Or they don't go away at all.
If you notice yourself balding just shave your head, grow a beard and become muscular
Check and mate.If you notice yourself balding just shave your head, grow a beard and become muscular
How does one take a 3/4 hour to prepare and eat ten eggs? Sounds highly exaggerated.^^ Cooking a dozen takes the same amount of time as one egg, frying 2-3x, baking a bit longer, seems like the peeling will take up most of the time.The advantage is that I don't have to spend 45 minutes cooking, eating and cleaning up.
Hopefully I won't die of salmonellosis.
I doubt that a bit of creatine will punish your hair, it's the steroids that do that to the BBs.
FlutterPuffs
Member
So guys, I've been thinking of getting either a Nike Fuelband or FitBit One. Any of you have it? What's your take on it?
haunted_taco
Member
I was just approved so.. hello Fitness OT,
I've done a little bit of reading but have a few questions. I'd like to get started on Starting Strength but everything I've read on what weights to start out with seemed a bit vague. How did you all determine how much weight to start out with on the different lifts when starting the program?
Also what are your thoughts on owning a power rack (which are good quality + affordable?) vs using the gym. Not a huge deal but the gyms close to me are always crowded. I never see people in there doing deadlifts, etc (don't even know if there is an area for it) and I feel like everybody would be staring at me if I was doing those types of lifts.
Anyway, thanks and thanks for all the great information already provided in the thread.
I've done a little bit of reading but have a few questions. I'd like to get started on Starting Strength but everything I've read on what weights to start out with seemed a bit vague. How did you all determine how much weight to start out with on the different lifts when starting the program?
Also what are your thoughts on owning a power rack (which are good quality + affordable?) vs using the gym. Not a huge deal but the gyms close to me are always crowded. I never see people in there doing deadlifts, etc (don't even know if there is an area for it) and I feel like everybody would be staring at me if I was doing those types of lifts.
Anyway, thanks and thanks for all the great information already provided in the thread.
For all lifts, you start with the empty bar, with the exception of deadlifts, which can't be done with just the bar. You do a couple of sets with the empty bar, and when you feel comfortable with form, you add some weight to the lift. For most adult males, the starting weight on the squat would be between 95lb-135lb, between 85lb-135lb on the bench, 65-95lb on the press and maybe between 135lb-185lb on the deadlift.
To determine your starting weights, gradually add weight to your sets until the bar starts slowing down a bit. The reps should be challenging but not too difficult: you don't want to burn yourself out after just a few workouts. So be conservative: it's better to start too low than to high. A good starting weight for the squat is 95lb; 85lb for the bench; 65lb for the press and maybe 115lb for the deadlift, if you have access to bumper plates.
After that, add 5lb per session to the upper body lifts and 10lb per session to the lower body lifts.
Chittagong
Gold Member
Had a big deadlift day today. Now I am feeling my thoracolumbar fascia a bit, wondering if that's a sign that I am doing something wrong or right?
Get the fitbit if you are into tracking everything and want a better social web experience.
Nike fuel had more of a side project feel (or Nike is just too big of a company) and they had quite a bit of downtime between 'Active' and 'Missions' to look very committed with it. The GPS watch is about the only device that pasts muster and even that one is run-centric.
Do you have an iphone, ipod or android smartphone? You can already check out Nike+ with just the accelerometer and see if it's for you.
IHaveCandy
Banned
I've finally started hitting the bench for the past 6 weeks. My chest has always been my weakest muscle group, and I wouldn't touch the bench press because it felt like it was crushing me even at light weights. I'm up from doing 3 sets of 8 reps at 65 lbs to 85 lbs on the same reps/sets. Wish I didn't let my initial experience in the past with a bench press scare me from waiting so long to start. I'm hoping to bench 120 lbs by May. does that sound achievable?
Sure. How much do you weigh?
Arnold Schwarzenegger is doing an AMA on Reddit -- http://www.reddit.com/r/IAmA/comments/16mq0g/iamarnold_ask_me_anything/
IHaveCandy
Banned
170 right now. I'm WAY behind the curve as far as weight/strength goes for chest. It sucks especially since I've spent time working other muscle groups besides my chest for a while. Having broad shoulders, toned arms, and decent legs looks strange when your chest is completely flat.
Zoe
Member
Most squat racks in gyms have ways to prop up the bar if that's what you're referring to.
I have the Jawbone Up I like.
Poindexter
Member
Your goal is completely achievable. Follow SS for it and eat well and you should have no problem hitting it. I'm surprised your BP is that low for your weight.
IHaveCandy
Banned
I've never really used Starting Strength. Not sure how it would defer what I usually do. I tend to try and lift weights that let me do 6-8 reps. Once I can do 3 sets of 10 reps, I up the weight by 5-10 lbs. So far I'm increasing weights after 3 lift days of the same weight.
I have the Fuelband. I posted about it a few days ago, so sorry if this is a repeat. It's great as a cool watch that also happens to measure your activity. The first few months I was super obsessed with hitting my daily goal. Now I could care less most days. It's nice as a watch and for adding a little motivation on the side.
Starting my second cycle of 5/3/1 this Wednesday.
Numbers so far:
OVH: 110x5
Squat: 240X8
Bench: 190X7
DL: 215X2
About a year and a half ago I was "squating" 400lbs and "benching" 300lbs. My ROM was horrible and ultimately lead to no progress whatsoever. What I enjoy about 5/3/1 is the emphasis on not getting a 1RM and the focus on form. I'm already seeing size increases on every part of my body and I'm excited to see what I'm going to look like in two months.
My only problem right now seems to be pullups. I've tried them on Deadlift days and I just don't have the energy after BBB DLs. On Squat days I do leg curls to rehab my hamstring. On Bench I normally do BB Rows, and on OVH I do dips. Where should I place pullups to see rep gains?
Numbers so far:
OVH: 110x5
Squat: 240X8
Bench: 190X7
DL: 215X2
About a year and a half ago I was "squating" 400lbs and "benching" 300lbs. My ROM was horrible and ultimately lead to no progress whatsoever. What I enjoy about 5/3/1 is the emphasis on not getting a 1RM and the focus on form. I'm already seeing size increases on every part of my body and I'm excited to see what I'm going to look like in two months.
My only problem right now seems to be pullups. I've tried them on Deadlift days and I just don't have the energy after BBB DLs. On Squat days I do leg curls to rehab my hamstring. On Bench I normally do BB Rows, and on OVH I do dips. Where should I place pullups to see rep gains?
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