Body pump sucks.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Body pump sucks.
Zoe
Member
I do it 3 times a week (schedule permitting).
I treat it as cardio. I don't really expect it to make me stronger or anything, but I get sore from it 99% of the time compared to never getting sore from heavy lifting.
The latest releases have been murder on my calves with the jump squats
older guys not being able to lift like the younger crowd seem to like it... I guess is a good option if they can handle it.
Just because a couple of guys in this thread are jerks doesn't mean we all are! Stay and post, I'm glad to learn more about crossfitting from someone who's into it.
I think there are a lot of good things about it. It fosters a community of people who give a damn, it encourages barbell movements and it does have some great clubs that are sometimes among the best in the city.
It also has a lot of foolishness associated with it, like a slightly masochistic attitude, some dangerous movements (sdhp, kipping pullups) or movement combinations (deadlift and box jump combo), and some of the gyms are overpriced with coaching that isn't worth the entry fee. There are a subset of crossfit tees who've 'drunk the koolaid', saying ridiculous things like calling themselves the fittest people on the planet, implying they are more capable than Olympians, espousing the pseudo-science babble that glass man and co shit out and sometimes acting smug and cult-like in a way that really rubs people the wrong way.
So you might get teased for fitting a stereotype, but why not tell us more about your experiences so people have something to base it around?
Oh please. I am 99.99999% sure that the people there aren't looking for strength training, but instead to lose weight, get toned, and increase endurance. Just because a program doesn't have the same goals in mind as you do doesn't mean it's stupid.
theytookourjobz
Junior Member
All your points are 100% valid grumble. I like to think I don't drink the koolaid, as I think Glassman and Co. way too far up their own asses and I don't think that CFers are the "fittest on earth". I try to distance myself from the elitist attitude that many CFers have because I think it's totally antithetical to what I love about CF.
IronBubbles
Banned
But all those goals (losing weight, getting toned, endurance) can be achieved in some capacity by strength training, especially if you're still a novice. I guess bodypump has its use if you want some low/medium intensity conditioning, but it's not a training program. It's exercise.
Zoe
Member
It allows people to work out in a group environment (incentive) with a different routine almost every time hitting every muscle group (variety). Some people need that to stay invested.
guys feeling bad with some comments, I have to say, Alienshogun once told me, "just flow with the posts, it isn't worth the headache"... best advice ever. (that guy seems and talks tough but is kindhearted but alien, stop getting yourself banned! hehe)
that and understading that this place is a container full of men overloaded with testosterone, hehe. The tone here is more aggresive than in other communities in GAF but that doesn't mean people hate you or want to ridicule you, people are more upfront and a bit rough around the edges but once you get over that, everything is fine.
that and understading that this place is a container full of men overloaded with testosterone, hehe. The tone here is more aggresive than in other communities in GAF but that doesn't mean people hate you or want to ridicule you, people are more upfront and a bit rough around the edges but once you get over that, everything is fine.
entremet
Member
What's so bad about a chocolate whey shake?
Nothing. Tastes divine. The last 2 times I drank this I puked. Probably because I chugged it in 2-3 minutes.
you always talk about food. how come?
entremet
Member
Take it easy, man. You don't need to chug it immediately after work out. The post workout nutrition window is highly overrated. Hit your calories and macros and you'll be fine.
food is awesome brah
but he pukes all the time! :O
Yeah :3 this thread is too handy at times.
Weight gain mang, there's no Weight Gain |OT| so ..
That sounds pretty good but unfortunately it's not easy to find unsweetened peanut or almond butter where I live.
Otherwise I'd be all over this.
mixed in water or milk ?
i devour my shake usually, i just had a 3x3 from in n out after my shoulder workout, gonna make my shake with some soy milk
Using whole milk. For the first week I would chug it down with ease. Now it's troublesome :/
I know right. Not risking puking up what I've had to eat today too =p
why not eat like crazy after workout? the next hour after the gym, I could eat a whole cow right there, you seem to try to eat your stuff when you aren't really hungry. That's hard.
for that price, I would demand 2 coworkers from the gym to know by heart what are my routines and weights, each day and that they change weight immediately as soon as I am done with a set and bring me any dumbbells or stuff I need, immediately...... and even then, no, rather use those extra 120 bucks on anything else. Protein, shoes, etc.
My $20/month gym does, but that's a whole other story.
DAVIDHUXLEY
Member
I work for a govt agency that gives cf classes 3 times a day. The classes are free. I would probably pay for them if I had too. Dude bro
attitudes are not really tolerated .
attitudes are not really tolerated .
That was my issue with bench. I was pressing up too high and my shoulders were over extending.
I think I am a little confused by the Greyskull LP.
Monday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Neck Harness
Wednesday
Bench/ or Press 2x5, 1x 5+
Weighted Chins 2 x 6-8 (press days, and only if you can do at least 6-8 BW chins)
Deadlift 1x 5+ (with or without power cleans as warmups)
Neck Harness
Friday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Neck Harness
Bodyweight Chins are done every day.
5 lb jumps on Squat and Deadlift
2.5lb jumps on pressing movements and curls (when rep ranges are satisfied)
When reps on last set fall below 5, take 10% off of bar and begin process over (on that lift only)
Does it want 5/2.5 lb jumps each week?
What is the difference between Bench and Press (which I am assuming alternate)?
Is neck harness necessary?
Also, what about warm-ups?
What about cardio days? 20 min 3 days a week?
Monday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Neck Harness
Wednesday
Bench/ or Press 2x5, 1x 5+
Weighted Chins 2 x 6-8 (press days, and only if you can do at least 6-8 BW chins)
Deadlift 1x 5+ (with or without power cleans as warmups)
Neck Harness
Friday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Neck Harness
Bodyweight Chins are done every day.
5 lb jumps on Squat and Deadlift
2.5lb jumps on pressing movements and curls (when rep ranges are satisfied)
When reps on last set fall below 5, take 10% off of bar and begin process over (on that lift only)
Does it want 5/2.5 lb jumps each week?
What is the difference between Bench and Press (which I am assuming alternate)?
Is neck harness necessary?
Also, what about warm-ups?
What about cardio days? 20 min 3 days a week?
your chest and your arms are bigger, and there is a noticeable difference in your abdomen, especially the lower part. good work on the gains though. what program are you doing?
luckyboyceo
Member
Thanks for the feedback, dude.
Not really doing a specific program that I know of. Just a standard 3 day split with about 16-20 sets of assorted exercises I've found work best. Most are your bread & butter compound movements. That and eating a lot. Ravidrath hooked me up with his meal plan not too long ago and I've been basing a lot of meals off that.
I'm going to keep bulking until my original date of March 12th, maybe see if I can get up to 210LBS. Thanks again for the feedback, man.
5 pounds on squat/dead and 2.5 on bench/press. Johnny (the man behind GSLP) is pretty adamant in the ebook about jumping by 2.5 only per session on the upper body lifts. You can get 1.25 plates at Amazon or other places. Gyms don't usually carry them.
Press = military/standing overhead press.
Neck harness was part of the original plan but the ebook describes a number of different "plug ins" (i.e., assistance exercises to add to the basic plan). If you want a bigger neck you can do them but it won't help with the main lifts (or, if it does, incidentally and very little).
You should probably do them.
In the ebook Johnny proposes 20 minute high intensity sessions twice a week.
If you're interested in Greyskull LP check out the Strength Villain forums or buy the ebook. It has in-depth explanations of the reasoning behind the programming.
Jbird34
Member
I run my cables inside my shirt my mp3 player is usually in my pocket
Buy bluetooth headphones. Best fitness investment of my life.
Jbird34
Member
Been thinking about them but I use a sony walkman mp3 player from 07 instead of my iphone maybe time for a change soon!
I don't even have gym shorts with pockets, so I usually don't listen to music. Sometimes, I wish I could though. I've tried listening to an audiobook, but that's impossible at the moment. I'm concentrating too much on trying to fix my form and all that.
So I recorded myself squatting with some weight. Sorry about the weird angle, I'm just not good at finding good recording spots. I hope you guys can check out my form. I hope it didn't worsen too much with the weight.
https://www.youtube.com/watch?v=uvvr5o3OUGE
I also recorded some deadlifts. It'd be great if you guys could critique me on my form.
https://www.youtube.com/watch?v=FiCc-MnyiOc
So I recorded myself squatting with some weight. Sorry about the weird angle, I'm just not good at finding good recording spots. I hope you guys can check out my form. I hope it didn't worsen too much with the weight.
https://www.youtube.com/watch?v=uvvr5o3OUGE
I also recorded some deadlifts. It'd be great if you guys could critique me on my form.
https://www.youtube.com/watch?v=FiCc-MnyiOc
lol @ the honeys in the backround during your squat. No clue what the blonde is doing. Still would, though.
Anyway, both of your forms look pretty good (imo). Squat might need a little work as it doesn't seem very fluid.
Also I use an ipod/mp3 arm band, but wrap it around my forearm instead of tricep. Works fine for me. I also use earphones that wrap around your ears. That way they never fall off. Cord gets in the way occasionally, but otherwise it's fine.
Jbird34
Member
Form looks good, maybe go a bit lower but other than that seems fine. I know I am not a fitness GAF regular but I workout alot, just a lazy poster :lol
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