entremet
Member
I'm thinking of doing Layne Norton's PHAT program which is structured as such.
http://www.simplyshredded.com/mega-...ll-powerhypertrophy-routine-updated-2011.html
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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I'm thinking of doing Layne Norton's PHAT program which is structured as such.
http://www.simplyshredded.com/mega-...ll-powerhypertrophy-routine-updated-2011.html
All depends on what you're going for. If you're not primarily strength training 5 days is fine.
Ahhhh I see. I've never tried the program but I like how it splits power and size separately. Go for it. If I was to do it I would probably throw in another rest day but that's just me.
Agreed, there are a lot of variables. Training to failure, powerlifting, body part splits... it all depends. I'd still only recommend more than 4 days a week to an advanced lifter.
Brolic Gaoler
formerly Alienshogun
People should realize just because a "program" is structured by a professional, it doesn't mean they are "ready" for that program. In fact, if you're using a program designed by a professional powerlifter/bodybuilder (one they themselves do) you're probably NOT ready for that program.
You may have to (probably have to) work on your work capacity/conditioning before you ever even think about doing that program.
You may have to (probably have to) work on your work capacity/conditioning before you ever even think about doing that program.
I'm on a good streak now, three days in a row. Will rest tomorrow and go for it friday/saturday. Doing running+rowing+lifting. But then again, I had like a three week rest from christmas and onwards.
Great motivation to read about everyones steps forward.
Does anyone of you have a favourite training day?
My favourite is probably saturday. First a good workout, and then just chilling in the sofa, gaming or watching Premier League afterwards. Even the late nights out feels better with a good workout in the bones
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Great motivation to read about everyones steps forward.
Does anyone of you have a favourite training day?
My favourite is probably saturday. First a good workout, and then just chilling in the sofa, gaming or watching Premier League afterwards. Even the late nights out feels better with a good workout in the bones
.FallingEdge
Member
Pooh disagrees:
fantastico.
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My current plan for the following months:
February
- New Orleans next week
- Finish up 5/3/1 cycle
- Test my true 1RM for bench
March
- Smolov Jr. for bench
- squeeze in rows and squats when I can
- rest the last week
April-June
- 5/3/1 on the big compound lifts
- focus on back, legs, and traps. I really want a huge and wide back. Also, get a decent outer quad sweep.
- chest, shoulders, arms to take a backseat. Still work them but they are not my priorities.
July
- short shorts
- Vegas baby!
Okay. And I should be "sitting into" the squat more, right? Bend the hips before the knees for proper squat form?
HisshouBuraiKen
Member
Nah it's not the angle. Ace you are coming way too much onto your toes, there are a couple reps where one can clearly see your weight shift forward onto your toes as you come down. You're also losing tension/position in your upper back between reps. Widening your feet is a good suggestion since they looked close together but it's hard to tell.
Chiropractor tomorrow for an adjustment and a "Graston Technique" massage. It looks promising. I am gonna get this fucking shoulder fixed and get back to upper body.
Dropped the weight down to 140, is this better form? http://www.youtube.com/watch?v=U9lid16PQCU&feature=youtu.be
I have a wider stance than before and I'm sitting back with my hips rather than just down with knees... I think 140 might be too much weight, though. Squatting like this is WAY harder. I'm kind of bummed I have to drop even more weight, it's not where I should be with the SL 5x5 at this point. Feels bad man.
I have a wider stance than before and I'm sitting back with my hips rather than just down with knees... I think 140 might be too much weight, though. Squatting like this is WAY harder. I'm kind of bummed I have to drop even more weight, it's not where I should be with the SL 5x5 at this point. Feels bad man.
I'd say that's a bit better, yeah. How come you always bend at the hip for a second or two before you drop down? Try and keep straight when you're standing.
Also your knees and legs are shifting forwards when you reach your low point. It looks very unstable.
Brolic Gaoler
formerly Alienshogun
You're unstable as hell. You rock forward a lot.
Should I drop even more weight then? Very frustrating, if so; I'd like to think that I should be able to squat at least my body weight after a month and a half of eating right and lifting on schedule, but I guess I learned how to do everything wrong. Thanks for all the help though, better to nip my poor form in the bud sooner rather than later.
Looks decent. Don't get bogged up in angles and all that sort of stuff.
Just remember, toes out, knees out, ass back, chest forward. Stay tight.
Possibly. You just seem loose when you get to the bottom. Make sure your knees track your toes. They have to shoot out, they can't go forward.
Alright, thanks. I notice that sometimes it feels like my center of gravity is off when I reach the bottom, and that if I were to squat any deeper I might fall over; should I be leaning forward to rectify this? Sorry for all the questions, but I'm determined to get this shit right.
I keep thinking about it but I've never actually started it.
That's the reason I haven't started. That would literally be every free evening I have.
entremet
Member
What are you doing now?
Really? Hm. The way I'm squatting in the second video feels very different and far more difficult than in the first.
theytookourjobz
Junior Member
Don't get discouraged by dropping the weight. Sometimes a step back can equal three steps forward in the long run.
Last form check video, guys: http://www.youtube.com/watch?v=U9lid16PQCU&feature=youtu.be
How does my deadlift look?
Thanks again ya'll!
How does my deadlift look?
Thanks again ya'll!
Silphonica
Banned
Squatting with form is more important than being able to say you squatted your BW. It took me 4 months to reach my BW level.
that deadlift form is all kiiiinds of fucked up!
Lol.
But really, pretend your sitting in a chair. Your knees are shooting way too far out and it's making you unstable and wobbly. Also, keep it to two step away when you un rack the bar.
For your deads, your back seems to be pretty rounded and you look like your pulling with it instead of your hamstrings. Head up, chest up.
You mean this one?
A lot of people have their own opinion of the DL. I like your set up, but I'm not a fan of the lift.
What I do is get it position, tighten my chest, and then begin to sit back. As soon as I feel like I'm about to "fall" I stand up. This seems to get the bar right above foot, puts the whole of my hams/glutes into it, and keeps the bar straight on ascent. Bringing the bar back down is just keeping my chest tight while bringing my hips back into the start position. I don't bend my knees till the bar is past them.
You look like you're pulling the bar when your chest is pointing at the ground, which adds more movement to the lift (in terms of straitening your back). Doing the "sit back and almost fall" motion, for me, starts your upper body as upright as it can get.
Need to follow the steps. Bar midway over foot, unlock legs until your shins touch the bar, go down and get your grips as close to your legs as you can without impeding movement, tighten your back as much as you can so that you're not rounded, then lift while keeping the bar in contact with your body the whole way through and without lifting with your arms, until reaching lockout at a non-exaggerated upright position.
You've got the "lifting the barbell off the ground" part down, now to the rest ;b
Switch Back 9
a lot of my threads involve me fucking up somehow. Perhaps I'm a moron?
Hey fellahs,
So, I hate exercising for the sake of exercising. For many years I was riding 80-100 days a season and doing stonework in the summer, so I was always fit by accident. After returning to school, I'm lucky if I snowboard once a week, and last summer I was bartending instead of landscaping so I've lost that. I never had big arms or shoulders or anything, but I always had nice enough abs.
Basically, I'm back to being just kind of a tube. I want to get my stomach back to where it was, maybe work on my chest a bit too. I'm not looking for anything extreme, because as stated, I fucking hate working out. Do you guys have any suggestions for a good mellow workout program that will get my six pack back and get me some definition in my chest?
So, I hate exercising for the sake of exercising. For many years I was riding 80-100 days a season and doing stonework in the summer, so I was always fit by accident. After returning to school, I'm lucky if I snowboard once a week, and last summer I was bartending instead of landscaping so I've lost that. I never had big arms or shoulders or anything, but I always had nice enough abs.
Basically, I'm back to being just kind of a tube. I want to get my stomach back to where it was, maybe work on my chest a bit too. I'm not looking for anything extreme, because as stated, I fucking hate working out. Do you guys have any suggestions for a good mellow workout program that will get my six pack back and get me some definition in my chest?
Not really. We were always told to drink Gatorade or anything filled with carbs prior to a practice or game, and then water during.
Honestly, you probably just need water. If you're sweating so much you're worried about water retention, after you work out throw a few pinches of salt in your protein shake or whatever.
They help, with the extra carbs from sugar and the electrolytes from the salt, but their expensive when you can just make your own or make up for it after the gym.
Water is just better or you can dilute the gatorade/powerade.
You gotta be careful with those, protons electrons always cause explosions.
On Friday I have an appointment with my neurologist. I'm hoping he'll clear me to play soccer again. It's nearly been four years since my last concussion (I've had between 12 and 16), and I've been itching to play competitively again. Especially now that I have all of this extra strength.
Tomorrow's deload on the DL. I used to hate DLs, but now they're my favorite lift.
Tomorrow's deload on the DL. I used to hate DLs, but now they're my favorite lift.
Do you sweat a ton while you work out? The only reason to replace electrolytes is to prevent cramping from dehydration.
Good luck. I guess I was lucky to make through my career without any concussions growing up. Such is the life of a defender.
Thanks.
You were a defender, eh? What was your favorite defensive formation? Flatback, stopper sweeper, central defensive mid support, etc?
BIGWORM
Member
First post in here. I've been hitting it somewhat good at the gym lately, and I've been wanting to start trimming cut around my thighs. Right now, I've been doing 200lbs on hack squats x 8 sets in a small circuit my friend and I did a few days ago. I could hardly walk (bending knees while walking = death), going down stairs or down a hill meant death, as well. I actually enjoyed that feeling of pain. Is there anything else people would suggest in here to help out my thighs?
CliqWriter
Member
Gentlemen, does anyone else have any pain in the forearm area during preacher curls?
Khalifa Jayy
Banned
Bone deep?
Doing hack squats like that is going to increase the size of your thighs. you can't spot reduce fat, you'll have to eat better.
Generally a six pack comes from diet. You likely had one before because you were getting so much exercise you were burning more calories than you were taking in, so your options are to re-evaluate your entire diet, or start getting that amount of exercise again, or some combination of the 2.
Thanks guys for all the responses.
The general gist I got was:
- Make sure I go low each time.
- Don't flare out my feet too much.
- Don't put my wrists so far over the bar.
Man, I would've never spotted that. You're so right. Today I tried to do the toe wiggling for a bit, so I hope I'll improve on that. One thing I've noticed about myself is that I sometimes stand and place my weight on the outside of my feet, so having them roll like that just feels so natural. This is probably very poor posture.
I'll try to get a recording this Friday with some weight on the bar. I might also ask for some advice on my deadlift too if you guys don't mind. I find that to be a pretty challenging lift as well.
For a novice like myself, do you guys suggest I go with a low bar squat instead?
Again, thank you for your help and positive words. I really appreciate it.
The general gist I got was:
- Make sure I go low each time.
- Don't flare out my feet too much.
- Don't put my wrists so far over the bar.
Man, I would've never spotted that. You're so right. Today I tried to do the toe wiggling for a bit, so I hope I'll improve on that. One thing I've noticed about myself is that I sometimes stand and place my weight on the outside of my feet, so having them roll like that just feels so natural. This is probably very poor posture.
I'll try to get a recording this Friday with some weight on the bar. I might also ask for some advice on my deadlift too if you guys don't mind. I find that to be a pretty challenging lift as well.
For a novice like myself, do you guys suggest I go with a low bar squat instead?
Again, thank you for your help and positive words. I really appreciate it.
Wolfe
Member
According to Rippetoe his hand/wrist position is perfect.
That sounds just as dangerous as getting pinned to me, have you actually seen this practiced? I have not but can only imagine what occurs when you do slide one side of weights off and now have a bar with one weighted side (especially at higher weights).
I'd rather give the advice to always stay within your limits if you don't have a spotter handy.
Then again maybe I'm alone in this opinion, just seems like a risky thing to do
Yeah, his risk position isn't bad at all. You don't want them bent back at all.
I played on the right side in a flatback 4 for club, but I preferred the 3-5-2 I played in high school. 3 flat backs and a defensive midfielder worked well for us. The same theory applies for both play styles with the pressure-cover-balance where you bend but don't break. I guess I just liked being narrower with 3 pseudo centerbacks instead of 2 outside and 2 center.
Wolfe
Member
Which is exactly how I my hands were positioned while squatting for a few months before I did a bit more research, plus it seems to help get my shoulder muscles into a better position for helping holding the bar up there. Feels better on the wrists too.
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