Go up a few posts and watch those videos if you haven't. They recommend some good mornings, hamstring workouts, and adductor workouts. I believe Starting Strength also has supplementary workouts you can try. Until then check your form and deload a bit maybe so the form stays tight.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Go up a few posts and watch those videos if you haven't. They recommend some good mornings, hamstring workouts, and adductor workouts. I believe Starting Strength also has supplementary workouts you can try. Until then check your form and deload a bit maybe so the form stays tight.
I did watch the videos, but I must have missed the adductor suggestion. What do they say? Or which video is it in?
I need some new BICEP exercises. In one year I've got up massively in my chest and in my tris, but for some reason I cannot get my biceps to get any stronger.
I do:
Hammer chinups, usually a set of three. Depending on how tired I am I can pull off a sequence of 10, maybe 8, then barely 6-5.
I do sitting curls, but I'm stuck at 40 and have been stuck there for a year.
I do the pulley curl, which is slowly increasing, but I know that's not the best one.
I can't do preacher curls on the V-shaped bench--it hurts my forearms, which means I have to work on those too.
Any other effective bicep methods I can use? Size is key for me.
I do:
Hammer chinups, usually a set of three. Depending on how tired I am I can pull off a sequence of 10, maybe 8, then barely 6-5.
I do sitting curls, but I'm stuck at 40 and have been stuck there for a year.
I do the pulley curl, which is slowly increasing, but I know that's not the best one.
I can't do preacher curls on the V-shaped bench--it hurts my forearms, which means I have to work on those too.
Any other effective bicep methods I can use? Size is key for me.
Brolic Gaoler
formerly Alienshogun
lol thanks man, you're getting pretty sizable though. You've come a pretty long way.
Thanks!
I don't do any focused arm work for what it's worth aside from triceps. And that's either dips, pushdowns, or lying tricep extensions. Tricep does make up most of your arm size though.
As for your squat question the best solution for that is more squats, and a possible reset. If your knees are buckling severely the weight is simply too high. Don't keep doing that, you're going to hurt yourself.
Dunno, here's a list of adductor exercises...
http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/17/muscle/adductors
This is great to hear. It took me so damn long just to add 10lbs that I thought it might take me a long ass time.
I go up 10 pounds a workout, lol. I'm on a deload but I'll still go up 5 lbs a workout once I get back to my original weight.
Poindexter
Member
it's a lot easier to retread the same territory. How much physical size did you lose? That's usually harder than the strength to regain.
holy fucking shit somebody was doing 200lb upright rows today in the gym. And by doing I mean flinging the weight up and having it fall back down while almost ripping his arms out of his sockets. Never seen anything like it. I though the dude's shoulders were going to explode right there in the gym.
What's your lifting background like? Lifts, etc.
I head people put crystal light in it if it is just bulk bcaa.
I get xtend or purple wraath. Probably much more expensive but I like the taste.
FallingEdge
Member
Yeah, unflavored BCAAs is disgusting. I figured that it be okay since it has no flavor, it be just like drinking water.
WRONG.
Purple or blueberry for me.
WRONG.
Purple or blueberry for me.
Escape Goat
Member
I tried my whey from BB.com today with water (I was out of milk) and i liked it a lot better. It went down a lot easier. No chunky frothing action going on. Mmm cookies and creme.
Slightly pointed outwards. Just make sure your knees follow your toes when they bend.
FallingEdge
Member
Having your toes pointed straight just isn't a natural motion and just feels weird. 30 degree angle for me.
Brolic Gaoler
formerly Alienshogun
Awesome workout today, thought I would share reposted from fitocracy.
Sounds like he bought the bullet train tickets to snap city.
Sounds like he bought the bullet train tickets to snap city.
That dude is already in Snap City, he just hasn't become a citizen yet.
Stormtrooper30
Member
Studying in the UK for a month come July and want to take advantage of the time to get back in the grove of working out before college starts up again. I am considering lifting upper body and lower body on alternate days, doing HIIT sprints after the lower body workouts each day and possibly jogging after upper body. I am in good enough shape to keep up with this, my only concern is that I may injure myself with the HIIT? Should this be a concern?
Brolic Gaoler
formerly Alienshogun
Lol, waitin' on that snap card.
Should be fine, just scale it with your ability. It's hard to judge though without knowing your actual routine.
Have you read the OP or any lifting literature?
Stormtrooper30
Member
I played varsity sports in high school and have had a couple of very good fitness coaches (not the dim-witted ones that you see ruining kid's lives with poor form), so I am fairly fitness literate. Was just concerned that the lifting and sprints would put me in harms way, though I am confident in myself.
fredrancour
Member
....Surprised that the number was 4000 or surprised that your allowance wasn't higher?
entremet
Member
Man, you are ridiculously strong.
Surprised the allowance wasn't higher, I'm not sure if the website takes into account metabolism, expected closer to 3400 compared to 2800. The milk intake has been killing though, will probably cut some out.
fredrancour
Member
What were you basing the expectation of 3400 on?
A blender is your friend!
Depends on the person. Michael Jordan, for example, is pigeon toed.
Brolic Gaoler
formerly Alienshogun
Thanks, but never strong enough.
I wouldn't worry about it then. Since you know what you're doing and know your body I think you will be fine. I would just "feel it out" the first few weeks then go nuts.
Seriously? That's crazy!
You must be like level 100000 on Fitocracy, haha. So many points.
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Brolic Gaoler
formerly Alienshogun
First I've seen :lol
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Agent Ironside
Member
Wow I need to stop lurking and post in this thread more.
So I'm retooling my routine for the next bulking phase. I'm looking for some good compound lower body exercises for lower body day's. Squat's and Deadlifts are the obvious, just wondering if anybody has any interesting additions I should employ?
So I'm retooling my routine for the next bulking phase. I'm looking for some good compound lower body exercises for lower body day's. Squat's and Deadlifts are the obvious, just wondering if anybody has any interesting additions I should employ?
FallingEdge
Member
Romanian deadlifts, stiff legged deadlifts, good mornings, leg curls, leg press, front squat
Brolic Gaoler
formerly Alienshogun
^^^^ those too.
Hyper extensions, good mornings, leg press, leg curls, leg extensions, glute ham raise (if you're lucky enough to have one), reverse hypers (again, if you can manage it) etc.
Hyper extensions, good mornings, leg press, leg curls, leg extensions, glute ham raise (if you're lucky enough to have one), reverse hypers (again, if you can manage it) etc.
Nothing actually, just assumptions made after reading the OP, bad of me I know
Agent Ironside
Member
Ah, thanks very much. I've also been thinking of moving abs to lower body day, as I have plenty of exercises for upper body days to fill a good 45-1hr session, still trying to figure out if it'll be a good thing, or bad. I'll find out I suppose.
Brolic Gaoler
formerly Alienshogun
I usually do abs on deadlift/squat days, so I would tell you there's nothing wrong with it.
This post still gave me better fitness advice than a Crossfit program.
PantherLotus
Professional Schmuck
just wanted to say how jealous I am of alienshogun's mass. You'll look freaking crazy when you cut. I'm not super super skinny like a lot of the guys, but I could never look like that. props dude, keep it up.
Welp just got a call from my doctor (about a bloodwork) saying I have to A) stop eating protein/eating a lot or B) stop taking Accutane. Man am I depressed, never been happier starting this program, but now I have to completely stop early in. I guess I can keep working out but I won't grow? Apparently my liver is out of whack.
What time do you work out at? I only ask because BCAAs actually break the fast and inhibit the fat burning benefits of it. If you work out first thing in the morning, then yeah, keep on doing what you're doing. If not, you'd be better off only taking BCAAs about 10 minutes before you start your workout.
PantherLotus
Professional Schmuck
What happened/how did you know there was an issue?
Don't talk like that, or you'll never get big. Slow and steady strength gains.
The way I look at it is I'm 25. Do I really want to think I won't be any bigger at 35? 40? Like I said earlier, marathon.
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