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[Deleted member 12837]

When are you going to start incorporating weighted pull-ups or chins? I still do a fair share of pull-ups but weighted chins always make me feel that much more awesome. In my mind I think "if I gained X amount of fat I could still do this many pull-ups" for a quick laugh.

I'm wondering this as well. At what point do you switch from sets to failure to 3x5 weighted with progression each time?

For dips I waited until I could do 3 sets of 12-15 (usually it went 20-15-10) before moving to weighted versions.

 

[velociraptor]

Re: elbow issues, the main thing you're not supposed to do is stay at a dead hang at the bottom for a long time. Don't hang out (lololol) there.

Is that bad? Lol, I thought that was good for your spine. Medhi on Stronglifts recommends it.

 

[Anton Sugar]

Is that bad? Lol, I thought that was good for your spine. Medhi on Stronglifts recommends it.

I think he was saying that if you have elbow issues, you probably shouldn't.

 

[TheDarkStark]

I'm wondering this as well. At what point do you switch from sets to failure to 3x5 weighted with progression each time?

For dips I waited until I could do 3 sets of 12-15 (usually it went 20-15-10) before moving to weighted versions.

Anytime you hit a plateau not caused by under eating you should change things up.

 

[FallingEdge]

In all those pics, how do you get your leg to "stick out" on the side like that? This is uncharted territory for me as I am mainly a squat/good mornings/RDL kind of guy and have never bothers with leg press, leg curls, hack squat, single leg squat/deadlift and so on.

Thoughts? Or is it just more of a low bf% kind of thing so that look is just more visible?

 

[kylej]

get bigger quads

 

[SeanR1221]

So using the foam roller yesterday, it almost felt painful in a good way. Gotta start doing this all the time.

 

[MjFrancis]

I'm wondering this as well. At what point do you switch from sets to failure to 3x5 weighted with progression each time?

For dips I waited until I could do 3 sets of 12-15 (usually it went 20-15-10) before moving to weighted versions.

It would depend on the programming. I didn't do weighted pull-ups until I could do 12 bodyweight pull-ups, but I've heard 15-20 thrown out there too. For some people that might be unrealistic.

Right now I do weighted pull-ups once a week 3x5 with the same weight (and daily bodyweight pull-ups), though in the past I did reverse pyramid training and used them as a primary movement. That was fun.

 

[IronBubbles]

I'm wondering this as well. At what point do you switch from sets to failure to 3x5 weighted with progression each time

I started adding weight when I chinned BWx12 starting at 6 kg, and adding 2 or 1.25kg when I made 3x5 each time. I would keep doing both weighted and unweighted though since I feel the weighted chins drive the unweighted too. I now do BWx15 and BW+15x5.

 

[Anton Sugar]

Thoughts? Or is it just more of a low bf% kind of thing so that look is just more visible?

What do you mean, stick out? Are you talking about the "teardrop", or the exterior of his quads?

 

[MjFrancis]

Thoughts? Or is it just more of a low bf% kind of thing so that look is just more visible?

Two thoughts:

1. Their knees are pointed outwards, showing the quads in a more favorable light, and
2. Get bigger quads

If you're talking about the outside portion of the quad on either side, that is.

I'm going to have to incorporate a lot more quad dominant movements to wear those shorts, too. My lower-body days have been filled with low-bar squats, deadlifts, sumo deadlifts, straight-leg deadlifts, and good mornings. I've been trying to get those hamstrings up to speed!

Time to bring back the split squat, barbell lunges and the front squat...

 

[Deleted member 12837]

So using the foam roller yesterday, it almost felt painful in a good way. Gotta start doing this all the time.

I've added it to my daily mobility routine. However I think I need a softer roller for some of my problem areas. I have this one right now:

http://www.amazon.com/dp/B0040EGNIU/?tag=neogaf0e-20

While it feels great in some spots, it's pretty painful in some other spots. My gym has the normal solid-foam rollers and those feel much better.

 

[Petrie]

Thought I was nearing a reset on OHP after this cycle of 5/3/1, but managed 165x3 on my final set of this cycle today. Guess I can eke out at least another cycle!

5/3/1 is awesome. This is on a caloric deficit too.

 

[SeanR1221]

Thought I was nearing a reset on OHP after this cycle of 5/3/1, but managed 165x3 on my final set of this cycle today. Guess I can eke out at least another cycle!

5/3/1 is awesome. This is on a caloric deficit too.

Awesome!

I will be ecstatic if I can hit 135.

 

[FallingEdge]

What do you mean, stick out? Are you talking about the "teardrop", or the exterior of his quads?

Exterior. Basically, the outside part of the leg.

Two thoughts:

1. Their knees are pointed outwards, showing the quads in a more favorable light, and
2. Get bigger quads

If you're talking about the outside portion of the quad on either side, that is. I believe it is called the outer quad sweep.

I'm going to have to incorporate a lot more quad dominant movements to wear those shorts, too. My lower-body days have been filled with low-bar squats, deadlifts, sumo deadlifts, straight-leg deadlifts, and good mornings. I've been trying to get those hamstrings up to speed!

Time to bring back the split squat, barbell lunges and the front squat...

Thanks.

Squats
RDL
Hack squat
Front squat
Lunges
Calves

I will do that as my leg workout for the following several months. Might remove lunges for another hammy exercise but we will see. My biggest problem is that my legs are just big and long, like a lamp post. I need more definition in the outer quad area. When I lower the bf%, I'm sure the teardrop will show more.

 

[Anton Sugar]

Exterior. Basically, the outside part of the leg.



Thanks.

Squats
RDL
Hack squat
Front squat
Lunges
Calves

I will do that as my leg workout for the following several months. Might remove lunges for another hammy exercise but we will see. My biggest problem is that my legs are just big and long, like a lamp post. I need more definition in the outer quad area. When I lower the bf%, I'm sure the teardrop will show more.

Quite honestly, all I ever do for my legs are squats and deadlifts, and they're pretty big (at work now, no pics).

What made my quads (and legs overall) grow was squat volume. I did SS for months and months, and now I do 5/3/1 BBB. For squat days, I have my work sets, then 5x10 squats.

You can vary the stance to "target" different parts of your legs, but that's really it. I can't really manage 5x10 with deads, though, so I reduce the sets or do GM's/Kettlebell swings

You post in here pretty frequently--what's your squat/leg routine look like?

 

[FallingEdge]

Quite honestly, all I ever do for my legs are squats and deadlifts, and they're pretty big (at work now, no pics).

What made my quads (and legs overall) grow was squat volume. I did SS for months and months, and now I do 5/3/1 BBB. For squat days, I have my work sets, then 5x10 squats.

You can vary the stance to "target" different parts of your legs, but that's really it. I can't really manage 5x10 with deads, though, so I reduce the sets or do GM's/Kettlebell swings

You post in here pretty frequently--what's your squat/leg routine look like?

Full body shot - http://i568.photobucket.com/albums/ss124/FallingEdge/IMG_20121212_202851.jpg

My legs/quads/hammy are pretty solid but if you take a look, the leg it just kinda one big chunk. There is no real definition imo. Again, lowering the bf% will help show off more of the muscle but other than that, it just seems... kinda there. If that makes any sense. The articles I have read talk about this. So I'm looking for a way to increase the outer quad sweep (I believe that is the term they use) so that my leg doesn't look so... flat. There will be a bit more of an outer shape to it. Prolly more BB than anything but something I would like to achieve.

As for my routine

5/3/1 squats
BBB squats (been more 3/4 x 10-12 at full blown ATG at a lower weight)
RDL or Good Mornings (one on squat day, other on deads day)
Deads (separate day from squats)
Leg Curls
Calves

 

[Noema]

High bar squats / front squats are also better for dat teardrop than low bar squats.

Edge, do you get mild headaches after doing BBB squats? I've been doing them for about three weeks now since I started 531 (I do them on deadlift day) and after I'm done I feel a bit light headed.

 

[balddemon]

have fun lol
https://www.facebook.com/photo.php?v=151441865009109

 

[CrankyJay]

have fun lol
https://www.facebook.com/photo.php?v=151441865009109

I would FUCKING love it if a hot girl walked up to me in a gym and corrected my form

 

[cdyhybrid]

have fun lol
https://www.facebook.com/photo.php?v=151441865009109

Awesome.

 

[Mully]

Don't be "that guy" at the gym.

 

[CrankyJay]

Don't be "that guy" at the gym.

They left out "curls in squat rack" guy.

 

[Bam Bam Baklava]

Why are all these comedic gym videos so unfunny.

 

[sleeping_dragon]

Guys what are the best way to recover from a shoulder injury? Its just a strain muscles nothing too serious. So do I stop lifting for awhile or just do light weight to strengthen the strain muscle.

 

[balddemon]

Why are all these comedic gym videos so unfunny.

You're unfunny!

 

[Dash27]

Thought I was nearing a reset on OHP after this cycle of 5/3/1, but managed 165x3 on my final set of this cycle today. Guess I can eke out at least another cycle!

5/3/1 is awesome. This is on a caloric deficit too.

That's a very good press. Press is my weakest lift but it's coming along much better with 5/3/1 than it did with SS. That's probably because I'm taking it much more seriously this go around, I want to address all my weak lifts.

Today is heavy squat day for me on 5/3/1. Going for 340# and frankly I'm a bit anxious.

 

[crpav]

Guys what are the best way to recover from a shoulder injury? Its just a strain muscles nothing too serious. So do I stop lifting for awhile or just do light weight to strengthen the strain muscle.

Rest it. How do you know it's a only a strained muscle? I would suggest resting it for 3 days to a week and see how it feels. If pain still persists or comes back after lifting again then have it checked out. If no pain and you can lift without the pain coming back you are good to go.

 

[Pavaloo]

Guys what are the best way to recover from a shoulder injury? Its just a strain muscles nothing too serious. So do I stop lifting for awhile or just do light weight to strengthen the strain muscle.

Rest it, shoulder injuries are nothing you want to take risk with. I just started lifting again after a month or so off because I hurt my shoulder just a bit. It was fine enough that I could still do my lifts with a minor inconvenient paint, but it made me faaaar worse the next day and forward. Went from 165lb bench to not being able to do a single pushup, I'd say play it safe lol

 

[y2dvd]

What does a beginner has to do in order to get abs?

 

[Mully]

What does a beginner has to do in order to get abs?

Diet and get a body fat percentage below 10%.

 

[MjFrancis]

Full body shot - http://i568.photobucket.com/albums/ss124/FallingEdge/IMG_20121212_202851.jpg

I imagine when your BF% drops a bit you'll be a lot happier with how they look just with the definition you'll get. Because you definitely don't have small wheels, bro.

 

[perineumlick]

Speaking of pull-ups, anybody else doing muscle ups here? I think it's my proudest fitness achievement to be able to do them (right now i can do 3x5 without any kipping). Been also thinking about aiming for a one arm pull-up, but that could take some time. I read somewhere that for my weight, I should first be able to do pullups with 50kg (110lbs) extra weight or something like that.... right...

I'm working on my first muscle up now, at 220 lbs. I can do sets of 15-20 pull ups, but with the muscle up I get about chest level, then I lose it.

My co-worker, on the other hand;

http://www.youtube.com/watch?v=adL9KD2ayVg

Just when I think I'm making good progress, he blows me away with some Justice League shit. Hard to train with, but very inspiring.

 

[Deleted member 12837]

Man, all of this talk about beefy legs makes me miss squats

If I'd never hurt my back originally, or even if I hadn't re-aggrevated things more recently, I wonder how much more developed I'd be right now? I mean, it's not like I'm that unhappy with where I am at the moment, but it really sucks knowing from past experience that I'm willing to train and push myself so much harder than my body currently is capable of handling.

This past year, when comparing where I was at the beginning vs now, has basically been netted/summed to no progress (lost 10 pounds, luckily mostly fat, lifts slightly dipped) after putting on 40 pounds and getting way stronger the year before. Sigh.

Sorry for the livejournal-esque rant. I keep reminding myself that this is a marathon and a lifestyle, not a sprint and a fad. Maybe I need to take a break from reading this thread so I can focus more on my own progress and less on what-ifs, etc.

 

[Vanz]

I feel like giving up guys I feel so weak...I couldn't add any weight to my bench press. I tried to and almost broke my tiny arms -.-

Current weights:
Squat: 40kg
DL: 30kg
Bench Press: 25 kg
Press: 15 kg
Pendlay Row: 20 kg

I know this is only the first week but I'm already struggling :/ I seem to have way more strength with my legs than with my arms :/ probably because I play soccer?

Whatever...I guess I'll spend the weekend eating like there's no tomorrow lol seems like that's the only way to get stronger :/

 

[Troll]

What's wrong with Crossfit?

 

[cdyhybrid]

I feel like giving up guys I feel so weak...I couldn't add any weight to my bench press. I tried to and almost broke my tiny arms -.-

Current weights:
Squat: 40kg
DL: 30kg
Bench Press: 25 kg
Press: 15 kg
Pendlay Row: 20 kg

I know this is only the first week but I'm already struggling :/ I seem to have way more strength with my legs than with my arms :/ probably because I play soccer?

Whatever...I guess I'll spend the weekend eating like there's no tomorrow lol seems like that's the only way to get stronger :/

It's going be hard if you're not used to doing it regularly. Your legs are always going to be stronger than your arms unless you completely neglect them - you walk around on them all day, after all. Once you get the hang of it the numbers will go up quickly, but you need to stick with it.

 

[rando14]

I feel like giving up guys I feel so weak...I couldn't add any weight to my bench press. I tried to and almost broke my tiny arms -.-

Current weights:
Squat: 40kg
DL: 30kg
Bench Press: 25 kg
Press: 15 kg
Pendlay Row: 20 kg

I know this is only the first week but I'm already struggling :/ I seem to have way more strength with my legs than with my arms :/ probably because I play soccer?

Whatever...I guess I'll spend the weekend eating like there's no tomorrow lol seems like that's the only way to get stronger :/

Don't be discouraged man, everyone's gotta start somewhere! When I started I couldn't even bench 100 lbs.

Just keep eating, get a lot of protein, and keep working out. Keeping a workout log helped me progress as well. If you can't increase the weight this time, try to squeeze out more reps. Just keep trying to progress!

 

[Addi]

I'm working on my first muscle up now, at 220 lbs. I can do sets of 15-20 pull ups, but with the muscle up I get about chest level, then I lose it.

My co-worker, on the other hand;

http://www.youtube.com/watch?v=adL9KD2ayVg

Just when I think I'm making good progress, he blows me away with some Justice League shit. Hard to train with, but very inspiring.

haha, awesome vid. At 15-20 rep you should be able to do muscle ups pretty soon, just train more explosively. Anyway, if you're already training with that insane guy, who am I to give any tips, lol.

Sorry for the livejournal-esque rant. I keep reminding myself that this is a marathon and a lifestyle, not a sprint and a fad. Maybe I need to take a break from reading this thread so I can focus more in my own development and less on what-ifs, etc.

That sucks, but as you say, it's a marathon. Was thinking the other day that I hopefully still have 50 years of lifting left

 

[balddemon]

What's wrong with Crossfit?

Nothing, if you're smart about it.
But, read this: http://www.neogaf.com/forum/showpost.php?p=46135879&postcount=13774

 

[Mully]

What's wrong with Crossfit?

Nothing's really wrong with it, it's the culture that surrounds it that can be dangerous.

 

[Domino Theory]

So using the foam roller yesterday, it almost felt painful in a good way. Gotta start doing this all the time.

Them hidden knots.

 

[grumble]

What's wrong with Crossfit?

This question has been asked previously in this thread. Not sure if you're trying to get a rise?

Anyways, crossfit uses technical movements which are dangerous f performed improperly, and does them for time. This encourages bad form and injuries. It also advocates doing unsafe movements such as kipping pull-ups and sumo deadlift high pulls which are hard on your shoulders, or combinations of movements like deadlifts and box jumps which can damage you, in that case via Achilles' tendon rupture. This is combined with ample examples of poor exercise choices and an often smug, elitist attitude which is not deserved and it pisses people off.

It has value as GPP and can be effective if done properly, but it is flawed in execution.

 

[abuC]

I feel like giving up guys I feel so weak...I couldn't add any weight to my bench press. I tried to and almost broke my tiny arms -.-

Current weights:
Squat: 40kg
DL: 30kg
Bench Press: 25 kg
Press: 15 kg
Pendlay Row: 20 kg

I know this is only the first week but I'm already struggling :/ I seem to have way more strength with my legs than with my arms :/ probably because I play soccer?

Whatever...I guess I'll spend the weekend eating like there's no tomorrow lol seems like that's the only way to get stronger :/

Just keep it up, you'll be better next week, and the week after. You're only competing with your former self.

 

[velociraptor]

I feel like giving up guys I feel so weak...I couldn't add any weight to my bench press. I tried to and almost broke my tiny arms -.-

Current weights:
Squat: 40kg
DL: 30kg
Bench Press: 25 kg
Press: 15 kg
Pendlay Row: 20 kg

I know this is only the first week but I'm already struggling :/ I seem to have way more strength with my legs than with my arms :/ probably because I play soccer?

Whatever...I guess I'll spend the weekend eating like there's no tomorrow lol seems like that's the only way to get stronger :/

Slow and steady wins the race.

When I dislocated my elbow, I had to start all over again. I began using 1kg dumbbells. Then 2kg dumbbells. Then 3kg. Then 4kg, then 5kg. Then I jumped to a 10kg barbell. It took me a whole month to go from benching 10kg to 40kg. Now it's been 2/3 months I have been training but now I can bench 65kg 8 times and can press 40kg 6 times (I weigh 66kg). Not hugely impressive numbers, but progress nonetheless.

For strength, my advice is that you stick to a 5x5 routine, and endeavour to increase the weight every week (by 2.5kg for the big lifts, 1kg for the small lifts). I find this works for me; these small increases help a lot. At one point, I couldn't manage a single chin-up or a pushup. Heck, I wasn't able to do more than 3 pushups at one time.

And besides, it's only been a week. Far better to do exercises with a lighter weight and proper form, as opposed to rushing into an injury!

 

[Noema]

I feel like giving up guys I feel so weak...I couldn't add any weight to my bench press. I tried to and almost broke my tiny arms -.-

Current weights:
Squat: 40kg
DL: 30kg
Bench Press: 25 kg
Press: 15 kg
Pendlay Row: 20 kg

I know this is only the first week but I'm already struggling :/ I seem to have way more strength with my legs than with my arms :/ probably because I play soccer?

Whatever...I guess I'll spend the weekend eating like there's no tomorrow lol seems like
that's the only way to get stronger :/

What's your age / height / weight?

You seem like a prime candidate for GOMAD, if there ever was one.

 

[Vanz]

What's your age / height / weight?

You seem like a prime candidate for GOMAD, if there ever was one.

20 years old
176 cm.
46-47 kg (yes, I'm THAT skinny -.- I posted some pics a couple of days ago if you wanna laugh at my physique lol)


Anyways, thanks for the support guys, it's just that being the skinniest and weakest makes me feel like a failure of a man...Almost makes me wanna give up already

 

[perineumlick]

haha, awesome vid. At 15-20 rep you should be able to do muscle ups pretty soon, just train more explosively. Anyway, if you're already training with that insane guy, who am I to give any tips, lol.

He only trains with body weight, yet he'll go in the gym and bench 360. He's a freak.

I think form is my problem with muscle ups. My left shoulder is weaker from an old injury, and I guess I'm hesitant to commit fully to the press at the top. I'll be able to do several by the summer definitely. Those handstands, not so much lol.

 

[perineumlick]

20 years old
176 cm.
46-47 kg (yes, I'm THAT skinny -.- I posted some pics a couple of days ago if you wanna laugh at my physique lol)


Anyways, thanks for the support guys, it's just that being the skinniest and weakest makes me feel like a failure of a man...Almost makes me wanna give up already

It's not size and strength that makes a man; remember that. Just stay consistent, and stick to your goals. It won't happen overnight, so don't get discouraged. Before you know it, you will be doing things you didn't think possible before.

 

[cdyhybrid]

20 years old
176 cm.
46-47 kg (yes, I'm THAT skinny -.- I posted some pics a couple of days ago if you wanna laugh at my physique lol)


Anyways, thanks for the support guys, it's just that being the skinniest and weakest makes me feel like a failure of a man...Almost makes me wanna give up already

The failure of a man is the one that gives up when it gets hard. You'll get there if you stick to it.