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[isoquant]

So I managed to injure my elbow. As of late I keep getting a sharp pain in my left elbow when I reach the low point of my overhead press.

I've struggled through it for the last couple of workouts, but I am worried I am going to end up suffering a serious injury.

It's weird because I don't have any pain after workout / for the rest of the day. I don't suffer pain on any other lift.

What should I do? I've taken an extra rest day today to see if that helps, but what if tomorrow it is still painful? Is there even a decent replacement for the OHP?

 

[number47]

So I managed to injure my elbow. As of late I keep getting a sharp pain in my left elbow when I reach the low point of my overhead press.

I've struggled through it for the last couple of workouts, but I am worried I am going to end up suffering a serious injury.

It's weird because I don't have any pain after workout / for the rest of the day. I don't suffer pain on any other lift.

What should I do? I've taken an extra rest day today to see if that helps, but what if tomorrow it is still painful? Is there even a decent replacement for the OHP?

lateral raises?

 

[Dany]

2nd time my ears popped from leg presses. it goes away after 10-20 minute but really annoying and weird.

 

[Noema]

Why did you do P90X? It's not a bulking routine, it's meant to lose bodyfat so of course you lost weight. You sir are so unbelievably skinny that Starting Strength or similar barbell training program is the only way to go here.

And if you form sucks then you correct that form, it's as simple as that.

I think people underestimate how easy it is to gain weight with a simple linear progression like SS and eating right.

I went from 160lb to 215lb in less than two years doing only the compound lifts and some arm work here and there.

 

[Vanz]

I tried P90X because I saw some transformation videos on Youtube where guys that were really skinny ended up getting quite big.

Now I know that it was a great mistake -.- Well I guess I'll just be doing SS next week, but this time I'm gonna focus on FORM first. I'll probably just start with an empty bar...I think It'll be better in the long run :/

 

[Veezy]

I tried P90X because I saw some transformation videos on Youtube where guys that were really skinny ended up getting quite big.

Now I know that it was a great mistake -.- Well I guess I'll just be doing SS next week, but this time I'm gonna focus on FORM first. I'll probably just start with an empty bar...I think It'll be better in the long run :/

Lesson one of fitness advertisements: They are always some combination of steroids, tanning, shaving, photoshop, and timing workout around the pictures. Or, they're photos taken WAY after the fact.

Nobody is doing P90X and is looking like a beast. You must do resistance training of some sort to put on weight. Not that P90X doesn't have a purpose in regards to endurance training, but there are much better ways to look better (hell, I'd even say it's not good for that, with all the variants around GSLP and 5/3/1 that incorporate metcons).

 

[Noema]

I tried P90X because I saw some transformation videos on Youtube where guys that were really skinny ended up getting quite big.

Now I know that it was a great mistake -.- Well I guess I'll just be doing SS next week, but this time I'm gonna focus on FORM first. I'll probably just start with an empty bar...I think It'll be better in the long run :/

You should start by reading this.

 

[jdouglas]

So I went to the gym and did front squats (for a change (they felt pretty good)) and dead-lifts[(?) I don't know if that's the way they're spelled but chrome says "deadlifts" is wrong. YOLO). My abs hurt this morning in a good way from a workout 2 days ago and I'm feeling pretty good about going again today.

Oh, and I am 6'2 (on a good day. seriously, i fluctuate in height about +1/-.5 from 6'1.5") 160 pounds. I'm drowning in protein shakes.

So I read the OP, but there was no "cutting" info. Not that that's a problem (as I'm sure I can find the info on my own) but I was wondering (and this is really the only thing keeping me back from minimal weight gain to a much more serious approach) if anyone has cut successfully, and how long it took. Along with any other information.

 

[Kyaw]

I flipped a bar on the rack the other day with four plates on each side. (Guy before me was doing heavy shrugs)

The bar hit me on the chin but other than that no one else was hurt. Felt a little silly...

This week has been shit because of terrible sleep so I'm getting my shit together and eat more + sleep more next week. SOO close to bodyweight bench but I'm deloading for the second time.

 

[HisshouBuraiKen]

The bar hit me on the chin but other than that no one else was hurt. Felt a little silly...

Deadlift recovery day after my little perfect squatter wakes up from his nap. Think I'm just gonna do the 5x day again since I haven't been doing upper body the past month and a half.

 

[grumble]

So I went to the gym and did front squats (for a change (they felt pretty good)) and dead-lifts[(?) I don't know if that's the way they're spelled but chrome says "deadlifts" is wrong. YOLO). My abs hurt this morning in a good way from a workout 2 days ago and I'm feeling pretty good about going again today.

Oh, and I am 6'2 (on a good day. seriously, i fluctuate in height about +1/-.5 from 6'1.5") 160 pounds. I'm drowning in protein shakes.

So I read the OP, but there was no "cutting" info. Not that that's a problem (as I'm sure I can find the info on my own) but I was wondering (and this is really the only thing keeping me back from minimal weight gain to a much more serious approach) if anyone has cut successfully, and how long it took. Along with any other information.

I do have some comments.

1. You don't need protein shakes, as they are lower calorie and you can get the protein from whole food. They don't hurt but they aren't the best tool for raw high protein calories.

2. If you are 160lbs you need to gain weight. I'd aim for somewhere around 190, with intermediate lifts. At that point you will have enough muscle that if you want to lean out it's easy and you'll look good with muscle.

3. Cutting is easy. It takes some time, but it's mt hard. Continue lifting, eat protein, sleep and cut calories (I find moderate carb cutting works best). You drop weight and keep most of the muscle. You'll be jacked in no time, say 8 months for a total body transformation.

 

[BlueScrote]

Woke up this morning with pain/inflexibility in my Achilles tendon. Haven't lifted in a couple of days either due to the weather so that can't be it.

Just icing all day today instead of squats I guess.

 

[despire]

So my waist is pretty hourglass shaped. I guess it's because I don't really have any obliques to speak of due to life of not exercising.

If I want to get rid of the hourglass shape should I also try to do some specific training (side planks?) for my obliques or should they just grow fine while squatting/DL'ing? So far after a year I've yet to see any change in them..

 

[Noema]

So my waist is pretty hourglass shaped. I guess it's because I don't really have any obliques to speak of due to life of not exercising.

If I want to get rid of the hourglass shape should I also try to do some specific training (side planks?) for my obliques or should they just grow fine while squatting/DL'ing? So far after a year I've yet to see any change in them..

My humble opinion is that you should work on getting your deadlift up and then worry about your obliques.

 

[Veezy]

So my waist is pretty hourglass shaped. I guess it's because I don't really have any obliques to speak of due to life of not exercising.

If I want to get rid of the hourglass shape should I also try to do some specific training (side planks?) for my obliques or should they just grow fine while squatting/DL'ing? So far after a year I've yet to see any change in them..

Noe's right. A few may disagree with my next statement, but oblique definition is a combo of years of work and really good genetics. The 4 to 8 pack can be had by most with a solid diet, some training, and focus on that area. Obliques are so nuanced that really getting a solid set takes for fucking ever. Honestly, having a flat and strong stomach is just as impressive to most people.

Deadlift, Press, and Squat. That will give you a solid trunk. Do some metcons occasionally to prevent yourself from getting fat if you're eating fucking heavy. Do sweat your sides.


On a completely unrelated note, watching stupid people on TV discuss steroids infuriates me. Nothing pisses me off more than people who state opinion on 'roids as fact with no data to back it up.

 

[Khalifa Jayy]

Have any of you guys ever set a PR on accident?

I was doing my OHP today (GSLP) and figured I'd throw in some Decline Barbell Bench to hit something other than shoulders and delts. I started with 135x12 just to warm up and decided I'd push to 155 for my working sets. Did what I thought was 155x7 and it felt a little heavier than last time, but I figured I could attribute it to my lack of sleep last night. Pushed though for another two sets and ended at 155x8.

I get up and look at the bar and realize I had a total of 175 on there instead, so needless to say I was pleasantly surprised and stoked. It felt pretty awesome. Any of you ever do this?

 

[rando14]

Have any of you guys ever set a PR on accident?

I was doing my OHP today (GSLP) and figured I'd throw in some Decline Barbell Bench. I started with 135x12 just to warm up and decided I'd push to 155 for my working sets. Did what I thought was 155x7 and it felt a little heavier than last time, but I figured I could attribute it to my lack of sleep last night. Pushed though for another two sets and ended at 155x8.

I get up and look at the bar and realize I had a total of 175 on there instead, so needless to say I was pleasantly surprised and stoked. It felt pretty awesome. Any of you ever do this?

Congrats! Goes to show that mentality plays a large role in PR's.

 

[Khalifa Jayy]

Congrats! Goes to show that mentality plays a large role in PR's.

I completely agree. It was a pretty awesome feel.

 

[SeanR1221]

Have any of you guys ever set a PR on accident?

I was doing my OHP today (GSLP) and figured I'd throw in some Decline Barbell Bench to hit something other than shoulders and delts. I started with 135x12 just to warm up and decided I'd push to 155 for my working sets. Did what I thought was 155x7 and it felt a little heavier than last time, but I figured I could attribute it to my lack of sleep last night. Pushed though for another two sets and ended at 155x8.

I get up and look at the bar and realize I had a total of 175 on there instead, so needless to say I was pleasantly surprised and stoked. It felt pretty awesome. Any of you ever do this?

That's an awesome accomplishment, especially on OHP.

 

[SaskBoy]

I think people underestimate how easy it is to gain weight with a simple linear progression like SS and eating right.

I went from 160lb to 215lb in less than two years doing only the compound lifts and some arm work here and there.

Apparently you got a lot meaner looking too. Hahaha

Spoiler

don't kill me

 

[despire]

My humble opinion is that you should work on getting your deadlift up and then worry about your obliques.

This is what I thought as well.

 

[jdouglas]

I do have some comments.

1. You don't need protein shakes, as they are lower calorie and you can get the protein from whole food. They don't hurt but they aren't the best tool for raw high protein calories.

2. If you are 160lbs you need to gain weight. I'd aim for somewhere around 190, with intermediate lifts. At that point you will have enough muscle that if you want to lean out it's easy and you'll look good with muscle.

3. Cutting is easy. It takes some time, but it's mt hard. Continue lifting, eat protein, sleep and cut calories (I find moderate carb cutting works best). You drop weight and keep most of the muscle. You'll be jacked in no time, say 8 months for a total body transformation.

1/2- I know I need to gain weight; I'm not saying the protein replaces anything in my diet, just a supplement.

3-Thanks

 

[CrankyJay]

I need to start doing dead lifts. Where in my routine can I fit it?

Day 1:
Pull-ups
Pendlay rows
Lower back extensions
Abs
Straight bar curls

Day 2:
Bench press
Incline press
Dips
Abs

Day 3;
Squats
OHP
Leg curls
Calve raises
Shrugs

I'm thinking of doing them on day 1 and just doing dead lifts instead of the lower back extensions.

Thoughts?

 

[SeanR1221]

Day 1 is perfect for you. Do them first.

 

[Noema]

Apparently you got a lot meaner looking too. Hahaha

Spoiler

don't kill me

I'm angry because I lost my hair. ;(

 

[ACE 1991]

I think people underestimate how easy it is to gain weight with a simple linear progression like SS and eating right.

I went from 160lb to 215lb in less than two years doing only the compound lifts and some arm work here and there.

Wow, that's pretty impressive.

 

[Poindexter]

I've got a Grade 1 hamstring strain/injury. Ugh. Can someone give me some advice on rehab? I can still feel the strain when I do body squats or I bend the knee at all but its not exactly painful. Is it ok to work in body weight exercises? I don't want to stress it but I also want to start re strengthening it as soon as I can.

 

[Mully]

I've got a Grade 1 hamstring strain/injury. Ugh. Can someone give me some advice on rehab? I can still feel the strain when I do body squats or I bend the knee at all but its not exactly painful. Is it ok to work in body weight exercises? I don't want to stress it but I also want to start re strengthening it as soon as I can.

Take off for at least two weeks from lower body lifts. Then slowly and cautiously bring in light lower body lifts until your hamstring is 100%.

 

[SeanR1221]

I think people underestimate how easy it is to gain weight with a simple linear progression like SS and eating right.

I went from 160lb to 215lb in less than two years doing only the compound lifts and some arm work here and there.

Yup. It's pretty easy to put on size in the beginning.

Left is me pre strong lifts. "I wanna get toned derp!"

Right is me a few minutes ago.

On the left I barely filled out a medium sized shirt. On the right I'm wearing a large.

 

[NomarTyme]

Yup. It's pretty easy to put on size in the beginning.

Left is me pre strong lifts. "I wanna get toned derp!"

Right is me a few minutes ago.

On the left I barely filled out a medium sized shirt. On the right I'm wearing a large.

Wow, definitely see a differences.... in good way.

 

[Veezy]

Take off for at least two weeks from lower body lifts. Then slowly and cautiously bring in light lower body lifts until your hamstring is 100%.

This, but make sure you don't stop moving that particular muscle. Careful stretching, continuing to move the hip, knee, etc. If you avoid moving the ham completely, as the muscle heals, you'll have to do more work to get it back to where you want it.

So, don't reinjure it, but moving it with a bit of discomfort to keep range of motion is a good thing.

 

[Poindexter]

Take off for at least two weeks from lower body lifts. Then slowly and cautiously bring in light lower body lifts until your hamstring is 100%.

This, but make sure you don't stop moving that particular muscle. Careful stretching, continuing to move the hip, knee, etc. If you avoid moving the ham completely, as the muscle heals, you'll have to do more work to get it back to where you want it.

So, don't reinjure it, but moving it with a bit of discomfort to keep range of motion is a good thing.

thanks guys. So absolutely nothing on leg day then?

 

[Veezy]

thanks guys. So absolutely nothing on leg day then?

It depends on how "injured" your "injured" is. I wouldn't put weight on it or foam roll it. Leg extensions might work, just to get a bit of something in. Honestly though, just working down into being able to air squat without too much pain will probably be your goal over the next few weeks.

 

[grumble]

I've got a Grade 1 hamstring strain/injury. Ugh. Can someone give me some advice on rehab? I can still feel the strain when I do body squats or I bend the knee at all but its not exactly painful. Is it ok to work in body weight exercises? I don't want to stress it but I also want to start re strengthening it as soon as I can.

Look up the starr rehab protocol.

 

[SquiddyCracker]

Ugh, I am trying to do a three-day routine based around heavy lifts such as dead lifts, squats, and bench. The problem is that I often go to the gym with a buddy, who comes up with the weirdest fucking routines ~_~
Like doing half-complete bicep curls that "activate different portions of the bicep" instead of complete movements.

I don't think there is anything to what he says, but he is bigger than me (but that is most likely a result of him having played rugby for a couple of years) so it's hard for me to get through to him.

Regarding squats:

My left knee feels a bit funky, it makes a "crunching" noise of sort but doesn't hurt at all. I've had the light crunchyness for some time (prior to going to the gym) and dunno what it's all about.

 

[PBY]

Ugh, I am trying to do a three-day routine based around heavy lifts such as dead lifts, squats, and bench. The problem is that I often go to the gym with a buddy, who comes up with the weirdest fucking routines ~_~
Like doing half-complete bicep curls that "activate different portions of the bicep" instead of complete movements.

I don't think there is anything to what he says, but he is bigger than me (but that is most likely a result of him having played rugby for a couple of years) so it's hard for me to get through to him.

Do you wanna get big? Or do you wanna fuck around and just bullshit around with your friend?

 

[rando14]

I can verify that fucking around doing bullshit in the gym is the way to go

 

[Veezy]

Regarding squats:

My left knee feels a bit funky, it makes a "crunching" noise of sort but doesn't hurt at all. I've had the light crunchyness for some time (prior to going to the gym) and dunno what it's all about.

Could be many things. I, personally, came out of the factory (my mother's uterus) defective and my knee caps are not the right shape for my knees. While this isn't a huge deal for quality of life and you can't tell looking at them, when I squat it's rather nasty sounding/feeling. All I can do is stretch to try and keep it as loose as possible.

If it starts to hurt, see a Dr. Otherwise make sure you keep the muscles around the knee loose.

 

[SeanR1221]

Ugh, I am trying to do a three-day routine based around heavy lifts such as dead lifts, squats, and bench. The problem is that I often go to the gym with a buddy, who comes up with the weirdest fucking routines ~_~
Like doing half-complete bicep curls that "activate different portions of the bicep" instead of complete movements.

I don't think there is anything to what he says, but he is bigger than me (but that is most likely a result of him having played rugby for a couple of years) so it's hard for me to get through to him.

Stick with your program, don't worry about him.

There could be a number of reasons he's bigger. One being that doing half assed stuff for a while will still get you bigger....it's just not efficient and it takes longer.

 

[SquiddyCracker]

Do you wanna get big? Or do you wanna fuck around and just bullshit around with your friend?

I still do it properly while he does it in his weird way, but I kinda want to tell him that he should just focus on complete movements - for his own sake.
Just, in a way that doesn't piss him off and leave me without a spotter

I think a link to a "good looking" programme might change his mind around, so I'll have to try that.

 

[entremet]

Yup. It's pretty easy to put on size in the beginning.

Left is me pre strong lifts. "I wanna get toned derp!"

Right is me a few minutes ago.

On the left I barely filled out a medium sized shirt. On the right I'm wearing a large.

Nice job! What are your long term goals?

Ugh, I am trying to do a three-day routine based around heavy lifts such as dead lifts, squats, and bench. The problem is that I often go to the gym with a buddy, who comes up with the weirdest fucking routines ~_~
Like doing half-complete bicep curls that "activate different portions of the bicep" instead of complete movements.

I don't think there is anything to what he says, but he is bigger than me (but that is most likely a result of him having played rugby for a couple of years) so it's hard for me to get through to him.

Regarding squats:

My left knee feels a bit funky, it makes a "crunching" noise of sort but doesn't hurt at all. I've had the light crunchyness for some time (prior to going to the gym) and dunno what it's all about.

Well look at it from a performance objective. Can you bench 225 and squat 315 for reps? I think those are good benchmarks to hit if you want to gain mass and strength. Doing bullshit accessories won't get you there.

Not to poo poo accessories, but if you're a novice, you want to build your base and the full body routines will help you do that as a novice. You can always do accessories after the big lifts.

 

[Veezy]

I still do it properly while he does it in his weird way, but I kinda want to tell him that he should just focus on complete movements - for his own sake.
Just, in a way that doesn't piss him off and leave me without a spotter

I think a link to a "good looking" programme might change his mind around, so I'll have to try that.

5/3/1 for bodybuilding.

 

[SeanR1221]

Nice job! What are your long term goals?

Thanks mang. Long term I'd like to be able to squat and deadlift 2x my body weight and bench 1.5x my weight. It's only been 13 months of training though, I'm in it for the long haul.

This morning there were two 70yr old former marines at the gym, benching 225. That kind of stuff is inspirational. They've obviously made fitness a priority and that's where I see myself going in the future.

 

[PBY]

I still do it properly while he does it in his weird way, but I kinda want to tell him that he should just focus on complete movements - for his own sake.
Just, in a way that doesn't piss him off and leave me without a spotter

I think a link to a "good looking" programme might change his mind around, so I'll have to try that.

Just do you man. If your friend is big then he's doing stuff for his own goals as brosciency as they may be

 

[SquiddyCracker]

5/3/1 for bodybuilding.

Thanks, I'll send this off to him and try to convince him to just follow it.

"brosciency" is the best way of describing it.

 

[SeanR1221]

I also have to ask, why are you afraid of losing a spotter? You really don't need a designated spotter in lifting at this point.

 

[Davidion]

Ugh, I am trying to do a three-day routine based around heavy lifts such as dead lifts, squats, and bench. The problem is that I often go to the gym with a buddy, who comes up with the weirdest fucking routines ~_~
Like doing half-complete bicep curls that "activate different portions of the bicep" instead of complete movements.

What's "half complete"? Of all things, many people often completely "over-curl", going much further than they're supposed to.

 

[theytookourjobz]

Doing an olympic weightlifting meet at my gym next month and the guy running it just posted some videos of a couple girls that are coming to compete. Both weigh ~130lbs and they both clean and jerked 205lbs. Fuck my life.

 

[SquiddyCracker]

I also have to ask, why are you afraid of losing a spotter? You really don't need a designated spotter in lifting at this point.

He is pretty good at encouraging me and pushing me, and going to the gym is still pretty boring if I'm going to be honest.
He is trying to be helpful, and if it wasn't for him trying to show me new techniques on a weekly basis there'd be no problem.

What's "half complete"? Of all things, many people often completely "over-curl", going much further than they're supposed to.

I have no idea how to explain it in words, but I am pretty sure it's nonsense. It's nothing I've ever encountered in decent guides.

 

[Zoe]

Ugh, I am trying to do a three-day routine based around heavy lifts such as dead lifts, squats, and bench. The problem is that I often go to the gym with a buddy, who comes up with the weirdest fucking routines ~_~
Like doing half-complete bicep curls that "activate different portions of the bicep" instead of complete movements.

I don't think there is anything to what he says, but he is bigger than me (but that is most likely a result of him having played rugby for a couple of years) so it's hard for me to get through to him.

It is true that you can isolate parts of the biceps. Doing the bottom half of a curl will hit a different part from doing the top half of a curl.

Can't imagine why you'd want to develop them unevenly though.