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[abuC]

all you small hoppin young bucks, here's a way to increase your vertical by 3-5 inches in one workout!!

http://www.jumpusa.com/blog/2012/10/

I, for one, am going to incorporate stretching, glute bridges, and lunges into my leg workout today to see how much higher I can jump tomorrow.

I guess I got lucky, never had to do any workouts when I was younger and I was able to dunk (9th grade).

But, once I started focusing on my legs I could really get up, 1 step vert was 38" at 208lbs. If you're a two footed leaper, jumping squats, calf raises and jump boxes are the way to go.

 

[muntersaur]

That's what every reputable source I've ever read has indicated. If that has since changed, I'll retract any concern for the exercise.

If you were not made to do weighted dips your body will tell you pretty early on - way before doing 100kg for a 1RM.

I have never had any shoulder problems from bodyweight dips, and got myself a 1RM of 50kg in a relatively short period of time. I would have no concerns about retraining the movement.

 

[andycapps]

Will be doing my first Starting Strength routine tomorrow. I've been reading the book, but I'm not finished, so I'm combining what I've read so far with what's in the OP and in the Starting Strength wiki. I've mentioned before (but this thread moves really fast) that I've been doing deadlifts, bench, dips and such for months now, but it hasn't been as structured as Starting Strength and I haven't had access to a squat rack so I can do squats until the present time. Basically, I feel like I've been doing what Martin Berkhan calls fuckarounditis. I've made some progress but because it hasn't been a formal plan up until now, I can't quantify my gains. I have never done squats. So I guess the best place to do is to look at the diagrams in the book, watch the videos, and record myself and post videos to get form checks, right?

Also wondering about recommendations for a routine for my wife. She's somebody that has never worked out, is out of shape, and I'm worried about scaring her with a super intense workout. Then again, I don't think dicking around with a 5 pound dumbbell is going to do anything at all. Is Starting Strength going to be a good program for a female beginning weightlifter?

 

[CrankyJay]

Is Starting Strength going to be a good program for a female beginning weightlifter?

Yes, that's why the book is called Starting Strength.

 

[Zoe]

I couldn't keep up with the progression in SS. Make sure she scales the weight appropriately.

 

[SeanR1221]

Yup, women can, and should, do starting strength.

 

[fredrancour]

Yeah, she will start at lower weights and progress in smaller increments but SS still works for women. Using 5 lb dumbbells for a billion reps is the female equivalent of fuckarounditis, except worse. A dude that only does bench press, pullups, and curls may accidentally make some progress eventually, but some chicks mess around with weight levels that are more appropriate for a surgery patient in a physical therapy session than a healthy adult looking to get in shape.

 

[CrankyJay]

Yeah, she will start at lower weights and progress in smaller increments but SS still works for women. Using 5 lb dumbbells for a billion reps is the female equivalent of fuckarounditis, except worse. A dude that only does bench press, pullups, and curls may accidentally make some progress eventually, but some chicks mess around with weight levels that are more appropriate for a surgery patient in a physical therapy session than a healthy adult looking to get in shape.

This is commonly met with "but I don't want to get big"...even my wife has said this.

 

[Khalifa Jayy]

Think she works out? I'd love to work out her, if you catch my drift.



http://i.imgur.com/uIcYu2r.png

 

[CrankyJay]

Think she works out? I'd love to work out her, if you catch my drift.



http://i.imgur.com/uIcYu2r.png

I could watch that all day...damn you.

 

[Veezy]

This came in the post today, very excited to use it

Do yourself a favor and wrap electrical or packaging tape several time around everything that has foam on it. Otherwise, it WILL break and it WILL rub against and ruin your door frame.

 

[andycapps]

Yup, women can, and should, do starting strength.

Thanks for the input.

I couldn't keep up with the progression in SS. Make sure she scales the weight appropriately.

That jives with some blogs from women that have or are doing it. They imply that the increments suggested in the book are too big for women, and that if you get some smaller increment weights that it's best to use those and increase each week. I have some 2 1/2 pound weights that I would think would help. At first, she'll start on just bar of course.

Yeah, she will start at lower weights and progress in smaller increments but SS still works for women. Using 5 lb dumbbells for a billion reps is the female equivalent of fuckarounditis, except worse. A dude that only does bench press, pullups, and curls may accidentally make some progress eventually, but some chicks mess around with weight levels that are more appropriate for a surgery patient in a physical therapy session than a healthy adult looking to get in shape.

Very true.

This is commonly met with "but I don't want to get big"...even my wife has said this.

I've heard that a ton from women, but it's impossible for them to get big unless they take testosterone and/or steroids.

 

[Zoe]

That jives with some blogs from women that have or are doing it. They imply that the increments suggested in the book are too big for women, and that if you get some smaller increment weights that it's best to use those and increase each week. I have some 2 1/2 pound weights that I would think would help. At first, she'll start on just bar of course.

You might even want to get 1.25's. I think I need to switch to those for OHP.

 

[ezrarh]

Thanks for the input.



That jives with some blogs from women that have or are doing it. They imply that the increments suggested in the book are too big for women, and that if you get some smaller increment weights that it's best to use those and increase each week. I have some 2 1/2 pound weights that I would think would help. At first, she'll start on just bar of course.

I would recommend buying a pair of 1 1/4 lb weights from Amazon as well. They'll be helpful for bench and military press. They're just all round useful for all levels of weightlifters, so it wouldn't be just for her.

edit: beaten

 

[fredrancour]

This is commonly met with "but I don't want to get big"...even my wife has said this.

No one accidentally gets buff. She's not gonna wake up one morning, look in the mirror and see she-hulk. Pro athletes train full time for their whole careers to get to their level, and pro body builders take steroids.

 

[Noema]

Yup, women can, and should, do starting strength.

I'm sure that a woman who does SS diligently for 8-10 months and eats correctly will probably end up stronger that most skinny guys who do nothing but curls at most gyms.

 

[SeanR1221]

I'm sure that a woman who does SS diligently for 8-10 months and eats correctly will probably end up stronger that most skinny guys who do nothing but curls at most gyms.

I can agree with that.

 

[entremet]

No one accidentally gets buff. She's not gonna wake up one morning, look in the mirror and see she-hulk. Pro athletes train full time for their whole careers to get to their level, and pro body builders take steroids.

Plus the fact that she will not be on PEDs or male hormones, she has nothing to worry about.

 

[agrajag]

I don't know how good they are with building mass, I've had good results with them but I also do them at the end of a full bicep routine to really hit them hard before I leave the gym.

I do that too! But I'm not a biceps bro, I only do them once a week, so hope no one bites my head off.

 

[andycapps]

You might even want to get 1.25's. I think I need to switch to those for OHP.

Good tip, that's what I'd seen. I'm looking for a set on Amazon. Read somewhere about some 1.25 magnets.

No one accidentally gets buff. She's not gonna wake up one morning, look in the mirror and see she-hulk. Pro athletes train full time for their whole careers to get to their level, and pro body builders take steroids.

It sure would be awesome to start lifting weights and then overnight look like Arnold.

 

[Szu]

This is commonly met with "but I don't want to get big"...even my wife has said this.

Yeah, my wife always gives me the usual "I don't want to have muscles", but then I explain to her that she and everyone always had the muscles. All we're trying to do is develop them.

Then, she goes back to staring at her butt in the mirror.

smh....

 

[andycapps]

Yeah, my wife always gives me the usual "I don't want to have muscles", but then I explain to her that she and everyone always had the muscles. All we're trying to do is develop them.

Then, she goes back to staring at her butt in the mirror.

smh....

Haha or envying all the women in Hollywood with awesome bodies, but they're all doing barbell workouts, but more importantly eating clean.

 

[Silphonica]

Think she works out? I'd love to work out her, if you catch my drift.



http://i.imgur.com/uIcYu2r.png

Those squats are a little short.

 

[Davidion]

Those squats are a little short.

What squats?

 

[Noema]

Those squats are a little short.

I'd teach her how to squat. I'd teach her all about hip drive.

 

[agrajag]

man, romanian deadlifts followed by goodmornings feels good man

 

[Szu]

Haha or envying all the women in Hollywood with awesome bodies, but they're all doing barbell workouts, but more importantly eating clean.

To honest, celebrities have a few other advantages: money, personal trainers, nutritionists, plastic surgeons, and time.

But yeah, I explain to her that a little bit of weight training is exponentially more beneficial than just plain cardio.

I love her, but one of these days I'm going to spike her milk with some protein powder.

 

[andycapps]

To honest, celebrities have a few other advantages: money, personal trainers, nutritionists, plastic surgeons, and time.

But yeah, I explain to her that a little bit of weight training is exponentially more beneficial than just plain cardio.

I love her, but one of these days I'm going to spike her milk with some protein powder.

Definitely, they have a lot of advantages like you mentioned. They also have the incentive to look great as their income is tied to it. I'm just saying that weightlifting is a component of what the Hollywood elite do, it's not just 3 hours of cardio every day combined with meals cooked by a personal chef that match what your nutritionist ordered.

 

[Silphonica]

What squats?

I'd teach her how to squat. I'd teach her all about hip drive.

The stunningly gorgeous HR assistant in my work was talking to me about the gym the other day, randomly she found a 5kg weight in her drawer. She proceeded to do kettlebell squats. I don't know what I was more impressed with, her ass ready to burst our her tight skirt, or the fact she squats deeper than parallel.

 

[andycapps]

92 pound man benching 3 times his bodyweight. Pretty cool.

 

[perineumlick]

92 pound man benching 3 pounds his bodyweight. Pretty cool.

That's awesome.

 

[andycapps]

That's awesome.

Just noticed that I had a typo, fixed that.

 

[SeanR1221]

Lol

 

[balddemon]

I'm gonna run through starting strength again until I find a program I want to do afterwards...but boy did I forget how difficult SS is. squat, bench, deadlift, dip day. 285, 175, 315. I will be sore.

 

[Imm0rt4l]

So I really need to deload this week. Problem is I'm not disciplined enough to go down in weight. I'm too stubborn. I was thinking of just staying in for the week, but I want to do something. Would it be totally counter productive to do insanity a couple times this week seeing as its pretty intense, or would the fact that its body weight stuff make it OK.

 

[SeanR1221]

So I really need to deload this week. Problem is I'm not disciplined enough to go down in weight. I'm too stubborn. I was thinking of just staying in for the week, but I want to do something. Would it be totally counter productive to do insanity a couple times this week seeing as its pretty intense, or would the fact that its body weight stuff make it OK.

I'm confused. Do you have to deload or rest?

 

[Imm0rt4l]

I'm confused. Do you have to deload or rest?

Either. Id rather not just rest is my problem.

 

[entremet]

I'm gonna run through starting strength again until I find a program I want to do afterwards...but boy did I forget how difficult SS is. squat, bench, deadlift, dip day. 285, 175, 315. I will be sore.

Yeah, I'm back to a full body routine until I get decent numbers. I think I ran 5/3/1 too early. My lower body lifts are fine. My upper body stuff lacks.

This is want I'm doing.

http://forum.bodybuilding.com/showthread.php?t=148036063

Workout A
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Barbell Shrug 3x8
Skullcrusher 3x8
Chins 3x5-8
or Striaght Bar/Incline Curl 3x8
Hyperextention 2x10
Kneeling Cable Crunch 3x10-20

Workout B
Squat 5x5
Deadlift 1x5
Standing Press 5x5
Barbell Row 5x5 -10%
CGBP 3x8
Straight Bar or Incline Curl 3x8
Kneeling Cable Crunch 3x10-20

Once I run that for the gain I'm looking for I'll do a upper lower split. I need muscle groups hit more than once per week.

 

[TheCrow]

Then just deload.

 

[csquared587]

Does any go to, or have any experience with Planet Fitness? One just opened up near me and their prices and promotions are so much lower than competitors in the area. I am kind of skeptical about it, I kind of need to start going to the gym so I might just check it out.

 

[Davidion]

Does any go to, or have any experience with Planet Fitness? One just opened up near me and their prices and promotions are so much lower than competitors in the area. I am kind of skeptical about it, I kind of need to start going to the gym so I might just check it out.

Oh boy

 

[CrankyJay]

Does any go to, or have any experience with Planet Fitness? One just opened up near me and their prices and promotions are so much lower than competitors in the area. I am kind of skeptical about it, I kind of need to start going to the gym so I might just check it out.

Dude, go to a stand-alone gym and support local companies...I wouldn't put up with their bullshit rules and "judgement free zones".

 

[theytookourjobz]

This is commonly met with "but I don't want to get big"...even my wife has said this.

This is what's wrong with women and working out.

http://youtu.be/vyvbm6qpQw4

 

[Zoe]

Does any go to, or have any experience with Planet Fitness? One just opened up near me and their prices and promotions are so much lower than competitors in the area. I am kind of skeptical about it, I kind of need to start going to the gym so I might just check it out.

http://www.neogaf.com/forum/showthread.php?t=512364

This is commonly met with "but I don't want to get big"...even my wife has said this.

I have to admit, I panicked about my traps the other day when they were a little swollen.

 

[CrankyJay]

This is what's wrong with women and working out.

http://youtu.be/vyvbm6qpQw4

Actually, my counter argument should be "look at me"....lol

I have pencils for arms and lift as heavily as I can.

 

[balddemon]

by all means, check planet fitness out. fair warning though, you can't deadlift, there is nowhere to squat, and they kick people out for being too big.

by all means, check it out.

Yeah, I'm back to a full body routine until I get decent numbers. I think I ran 5/3/1 too early. My lower body lifts are fine. My upper body stuff lacks.

This is want I'm doing.

http://forum.bodybuilding.com/showthread.php?t=148036063


Once I run that for the gain I'm looking for I'll do a upper lower split. I need muscle groups hit more than once per week.

what I'm going to do is add bent over rows and pullups on my squat/power clean/ohp days, and add dips on my squat/bench/deadlift days. all oly/power lifts 3x5, rows 3x12, and dips/pullups 1xfailure. only a temp fix until I find something else to do though.

I have to admit, I panicked about my traps the other day when they were a little swollen.

dyel?

 

[CrankyJay]

I have to admit, I panicked about my traps the other day when they were a little swollen.

 

[Imm0rt4l]

Frogtech

 

[rando14]

cardio is awful

 

[Bruiserk]

So, I had my first day on Greyskull LP on Saturday:

        Set 1    Set 2   Set 3
Bench   125x6    130x5   130x5
Curl    10x15+   15x13   15x13-15
Squat   135x6    145x5   145x8

Forgot to do BW Chins.

1)So, the workout doesn't take too long to do. My previous work out took like 1.5 hours. This one took maybe 30-45 mins (with a partner as well).
2)I wasn't really sore the next day.

Are 1) and 2) normal?

Today is going to be Day 2 consisting of OHP, Chins, Deadlift, Squat. I kind of added in the squat myself because I didn't really feel like Day 1 was a lot. For Bench days, I might sub in power cleans.