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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy

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C

cryptic

Member
Anton Sugar said:
Hmm, I don't know about this. I think 20 rep squats have their place (I can't fathom 20 rep deads, with my back), but I don't think there is a direct correlation to high rep squats and increasing max weight. It can certainly help you gain weight, which can help you increase your max, but the type of strength built with higher rep movements doesn't necessarily have a direct effect on power built through low reps.

Then again, it's been years since I tried 20 rep squats.
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FallingEdge said:
Last spring/summer, I did breathing squats. Starting with 20 reps @ 135 and ending @ 225. It really gives your CNS a run for its money. Legs got bigger. Just make sure to do them first as you will need all your energy to complete them.
Click to expand...

Thanks.

Yeah Edge I was thinking it might strengthen my cns and I definitely think less time in the gym will put on weight.

Sidenote: Interesting study discussing how exercise has no effect on fat oxidation post workout at least in this sample group.
http://suppversity.blogspot.com/2013/01/fasted-cardio-beyond-optimal-24h-fatty.html
 
F

f0nz0

Member
While we on the topic of food, I just discovered costcos frozen lean ground turkey burgers, sogood.gif

Macros are amazing too

200cal

6g fat
2g carbs
35g! Protein

9.99 for 12 patties, my new favorite food, can prepare as a sandwich or a wrap with spinach/onions/tomatos
 
B

Brolic Gaoler

formerly Alienshogun
FallingEdge said:
I do but I could be doing them wrong? But how can I mess up shrugs? I do DB shrugs, 3x12. Deadlifts as well but that is it.



How does RDL help with shrugs? Just holding from holding onto the bar and the lean back?
Click to expand...

You mean with traps? From my understanding correct bar path is maintained by the traps/lats. So keeping the bar in and in contact with your body works the traps/lats immensely. I feel it like crazy in my traps the next day. Plus, holding onto the weight for that long (you don't put it down since the bar is always in your hands off the ground) is going to work your traps anyway.

As for farmer carries, the same thing applies with the "holding the weight" plus you're probably going to "shrug up" the weight as you walk anyway.

Like I said though, I also do a shitload of other back work and that's probably also contributed.

Tbar, Pendlay, and pullups.
 
N

Noema

Member
FallingEdge said:
How does RDL help with shrugs? Just holding from holding onto the bar and the lean back?
Click to expand...

Because the role of the traps is to hold the scapulae in place. When you do any form of deadlift, the scapulae have to hold the upper back in place at a certain angle throughout the movement, and the traps have to work isometrically to keep them that way. I'd assume RDLs are such a good trap builder since they are also done with lower weight but higher reps. And like Shogun said, you have to hold the bar the whole time in RDLs.
 
F

FallingEdge

Member
Alienshogun said:
You mean with traps? From my understanding correct bar path is maintained by the traps/lats. So keeping the bar in and in contact with your body works the traps/lats immensely. I feel it like crazy in my traps the next day. Plus, holding onto the weight for that long (you don't put it down since the bar is always in your hands off the ground) is going to work your traps anyway.

As for farmer carries, the same thing applies with the "holding the weight" plus you're probably going to "shrug up" the weight as you walk anyway.

Like I said though, I also do a shitload of other back work and that's probably also contributed.

Tbar, Pendlay, and pullups.
Click to expand...

Noema said:
Because the role of the traps is to hold the scapulae in place. When you do any form of deadlift, the scapulae have to hold the upper back in place at a certain angle throughout the movement, and the traps have to work isometrically to keep them that way. I'd assume RDLs are such a good trap builder since they are also done with lower weight but higher reps.
Click to expand...

Well guess it is time to quit fucking around with RDLs and DLs. Start doing more high rep DLs as well.

Thanks for the info.
 
F

FallingEdge

Member
Hmm, I think I will rethink what I will be doing on back day. Put more emphasis on Tbar, RDL, and other rowing motions. Still do lat pulldowns and of course, deads.
 
E

ezrarh

Member
P

PBY

Banned
Lol I need to actually hang my head in shame here... Because I have actually been trying to lose size in my ass an thighs lol.
 
B

Brolic Gaoler

formerly Alienshogun
peterb0y said:
Lol I need to actually hang my head in shame here... Because I have actually been trying to lose size in my ass an thighs lol.
Click to expand...

To be fair, it's actually a concern for physique/fitness model competitions. This guy is just a bit stupid in how he recommends shit.
 
P

PBY

Banned
MiDNiGHTS said:
My legs are naturally thick so I've been trying to lose as well. I also like to wear slim fits.
Click to expand...
Yeah i think it's just I have bottom heavy genetics. At my peak last year I was deading and squatting over 400 lbs, ass to ground and deadlifting from the ground
 
F

FallingEdge

Member
peterb0y said:
Lol I need to actually hang my head in shame here... Because I have actually been trying to lose size in my ass an thighs lol.
Click to expand...

MiDNiGHTS said:
My legs are naturally thick so I've been trying to lose as well. I also like to wear slim fits.
Click to expand...

There is nothing wrong with that so I hope you guys aren't getting the wrong idea. Not everyone is trying to acquire mass. It is just how the article comes across is just so absurd that you can't help but laugh.
 
T

TheDarkStark

Member
If you want to have an ass (man or woman) then you Squat and Deadlift.

Oh you like your pancake ass? OK keep doing 12 hours of moderate pace cardio a day.
 
A

Az987

all good things
Might any of you fine gents have any tips for getting rid of knots in your traps? This tennis ball isn't working very well and I can't figure out a way to use a foam roller up there that doesn't involve cutting off my head first.
 
EviLore

EviLore

Expansive Ellipses
Staff Member
Az987 said:
Might any of you fine gents have any tips for getting rid of knots in your traps? This tennis ball isn't working very well and I can't figure out a way to use a foam roller up there that doesn't involve cutting off my head first.
Click to expand...

Sounds like you should go get a massage. Sports/deep tissue.
 
R

rando14

Member
peterb0y said:
Lol this sounds super unhealthy. How will that even look?
Click to expand...

Huh? They're not going to turn into toothpicks. They'll eventually return to the size they used to be before you started doing heavy leg exercises. Your body doesn't keep muscles it doesn't need.
 
P

PBY

Banned
rando14 said:
Huh? They're not going to turn into toothpicks. They'll eventually return to the size they used to be before you started doing heavy leg exercises. Your body doesn't keep muscles it doesn't need.
Click to expand...

I guess I just was worried about maintaining the density I have in them. I do spinning- yes spinning- twice a week. Should I try to do more? Also been doing leg extensions, calf raises, and leg curls, and switched my deadlifts to not go all the way to the floor. Finally- I still love my power cleans, and I go somewhat heavy (225 lbs)- are those going to keep significant size in the ass/thigh area?

Sorry for the noobness
 
entremet

entremet

Member
Speaking of Starting Strength, which I ran for 10 months starting at

Bench 95----175x3x5
Squats 175----315x3x5
Press 95-----125x3x5
DL 155-----325x2x5

I then moved to 5/3/1 which help with my upper body lifts and added some BB stuff.

So my numbers above are roughly the same.

Should I move back to SS until I get better upper body numbers and a 400 plus DL?

I loved SS btw. Awesome program. Though I've enjoyed the BB stuff I've been doing as well.
 
M

Mully

Member
DL'd 230 for 6 reps tonight. My hamstring is slowly, but surely coming back to the strength I had before my tear.

Edit:

Actually my goal was 6 reps, got 7.
 
J

Jellycrackers

Member
Hey FitnessGAF, I have a fairly general question regarding calorie intake and finances.

I'm 21, 5'8ish, and I currently weigh 125lbs. I'm in college and living on a part-time job budget while paying for my own room-and-board, food included. My roommate convinced me to start coming to the gym with him and we usually go 5 days a week, doing various work-outs covering most of the body(not a strict routine) and cardio/running afterward.

After reading I've realized I'm probably not taking in as many calories as I need to. I find it kind of difficult because I have a crazy fast metabolism and I couldn't get fat if I tried. Do you guys have any tips for how to get lots and lots of calories for as little money as possible?

I do a protein shake with milk every time I work out, so 5 days a week. But money is tight since I'm in college and don't have time for a full-time job. What do you guys like to get at the grocery store that is easy on the wallet and good for bulking up? We ususally go through milk insanely fast, and get mostly ground beef as far as meat goes. I usually get turkey for lunch meat, lots of bread and tortillas and stuff for lunches. I usually snack on blueberries (expensive :/ ) and peanuts.

I have seen some progress as far as lifting goes. I'm slowly able to do more, but gaining weight is a top priority as of now.

Thanks for any tips, guys. This thread has been a great read for me.
 
P

PBY

Banned
Jellycrackers said:
Hey FitnessGAF, I have a fairly general question regarding calorie intake and finances.

I'm 21, 5'8ish, and I currently weigh 125lbs. I'm in college and living on a part-time job budget while paying for my own room-and-board, food included. My roommate convinced me to start coming to the gym with him and we usually go 5 days a week, doing various work-outs covering most of the body(not a strict routine) and cardio/running afterward.

After reading I've realized I'm probably not taking in as many calories as I need to. I find it kind of difficult because I have a crazy fast metabolism and I couldn't get fat if I tried. Do you guys have any tips for how to get lots and lots of calories for as little money as possible?

I do a protein shake with milk every time I work out, so 5 days a week. But money is tight since I'm in college and don't have time for a full-time job. What do you guys like to get at the grocery store that is easy on the wallet and good for bulking up? We ususally go through milk insanely fast, and get mostly ground beef as far as meat goes. I usually get turkey for lunch meat, lots of bread and tortillas and stuff for lunches. I usually snack on blueberries (expensive :/ ) and peanuts.

I have seen some progress as far as lifting goes. I'm slowly able to do more, but gaining weight is a top priority as of now.

Thanks for any tips, guys. This thread has been a great read for me.
Click to expand...

Well...

I'd be willing to wager that the primary problem is your routine, but your diet is definitely, definitely important.

For calories? Peanut butter (buy in bulk online), some frozen chicken breasts, etc. Pretty much at your weight you should just worry about eating as much as possible.

edit: WITH the caveat that you will get skinny-fat if your routine isn't right
 
J

Jellycrackers

Member
peterb0y said:
Well...

I'd be willing to wager that the primary problem is your routine, but your diet is definitely, definitely important.

For calories? Peanut butter (buy in bulk online), some frozen chicken breasts, etc. Pretty much at your weight you should just worry about eating as much as possible.

edit: WITH the caveat that you will get skinny-fat if your routine isn't right
Click to expand...

Peanut butter is a good idea. I'll have to bring that up with my roommate.

About the routine - It's interesting, because that's what my roommate has done for a long time, and he's pretty much the same size and weight as me. But he's got way more muscle tone and can lift a whole lot more than me.

I am currently looking into ways to improve my routine, though.
 
P

PBY

Banned
Jellycrackers said:
Peanut butter is a good idea. I'll have to bring that up with my roommate.

About the routine - It's interesting, because that's what my roommate has done for a long time, and he's pretty much the same size and weight as me. But he's got way more muscle tone and can lift a whole lot more than me.

I am currently looking into ways to improve my routine, though.
Click to expand...

A. Genetics, your roommate isn't you.
B. Post the routine you're doing, but I'd bet so much money that its shitty, and that SS is a better option for you.
 
J

Jellycrackers

Member
peterb0y said:
A. Genetics, your roommate isn't you.
B. Post the routine you're doing, but I'd bet so much money that its shitty, and that SS is a better option for you.
Click to expand...

I'm not complaining about it. Just observing.

I haven't yet developed a routine that I can just post. It's usually us working out whatever muscles we feel need it. I'm looking at the SS routine right now. Never heard about it until today. The past two weeks is the first time I've ever had a regular workout routine in my life, by the way. I'm just happy that I'm regularly working out. I already feel way better physically, and my confidence has increased leaps and bounds. I'm just getting started.
 
P

PBY

Banned
Jellycrackers said:
I'm not complaining about it. Just observing.

I haven't yet developed a routine that I can just post. It's usually us working out whatever muscles we feel need it. I'm looking at the SS routine right now. Never heard about it until today. The past two weeks is the first time I've ever had a regular workout routine in my life, by the way. I'm just happy that I'm regularly working out. I already feel way better physically, and my confidence has increased leaps and bounds. I'm just getting started.
Click to expand...

I'm not trying to be a SS nazi- but my honest opinion is that you're wasting your time with what you're doing. Seriously, its not going to get you anywhere. I see so many ppl in the gym in your situation, and it brings me back to when I started lifting and basically wasted 2 years puttering around.
 
J

Jellycrackers

Member
peterb0y said:
I'm not trying to be a SS nazi- but my honest opinion is that you're wasting your time with what you're doing. Seriously, its not going to get you anywhere. I see so many ppl in the gym in your situation, and it brings me back to when I started lifting and basically wasted 2 years puttering around.
Click to expand...

I understand, and I don't want to waste my time either. Like I said, I just started working out regularly 2 weeks ago, and I'm still getting used to it. I'm looking at routines now, specifically SS like you mentioned.

Right now though, I'm primarily concerned about cost/calories when buying food from here on out, and looking for tips on that.
 
S

SeanR1221

Member
Jellycrackers said:
I understand, and I don't want to waste my time either. Like I said, I just started working out regularly 2 weeks ago, and I'm still getting used to it. I'm looking at routines now, specifically SS like you mentioned.

Right now though, I'm primarily concerned about cost/calories when buying food from here on out, and looking for tips on that.
Click to expand...

If you don't want to waste time you'll need a linear program like starting strength or strong lifts.
 
B

blackflag

Member
SeanR1221 said:
Damn! So what exactly is the idea behind it?
Click to expand...

only eat non veggie carbs after you workout on workout days and they should be mostly high GI. On non workout days keep it to 30g or less.

I don't know if the science is sound but it seems to make sense. It's like a mini carb load after every workout as opposed to the 36 hour one I used to do every week.

My body just can't handle eating carbs all day cuz it makes me feel like shit and bloats the crap out of me but after workout it feels fine.
 
S

Silphonica

Banned
Took this today in the gym at 2am so no-one could see me being a dick.

bm971x5.jpg


I'm glad my bench is starting to increase again after my form change, now I hope my shoulders will do the same. Currently at 35kg OHP. When I changed to 5x5 instead of 3x5 I dropped 5kg on the OHP in hopes I can increase weight more quickly. I just don't understand how you're supposed to increase OHP by 2.5kg every OHP session, madness.
 
J

Jellycrackers

Member
SeanR1221 said:
If you don't want to waste time you'll need a linear program like starting strength or strong lifts.
Click to expand...

I really don't think you read that post thoroughly.

I'm looking at routines to get into. I never complained about stuff not working. I just got started going to the gym, and I'm just wondering about good cost-effective ways to eat lots of calories so I can get deeper into this whole thing.
 
B

Brolic Gaoler

formerly Alienshogun
blackflag said:
Carb backloading let's see if this works lol.

BRB eating a pizza, Bagel, cookie butter, Pint of Ben and Jerry's Froyo.
Click to expand...

I've been doing it for a bit with the little I know about it. Most of the carbs I get on non workout days are from my whey with no milk and the fiber I take.

So far it seems to work, but I can't confirm yet. The carb days you bloat up like a mofo, but those "off" days it goes away and you piss like crazy. Probably going to get the book with my first paycheck.

SeanR1221 said:
Damn! So what exactly is the idea behind it?
Click to expand...

http://www.carbbackloading.com/

Also an article on EliteFTS about it. http://articles.elitefts.com/nutrition/carb-back-loading/
 
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