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[Dash27]

The Best in Training

http://www.t-nation.com/free_online_article/most_recent/the_best_in_training

1. Best Conditioning Tool – The Prowler

Yup.

2. Best Assistance Exercise – Dumbbell Row

I just started doing these this cycle of 5/3/1. I dont know if they are the best, but they're great. Rack pulls too.

3. Best Way to Get Stronger – Ethan Reeve
"The best way to get stronger is to add weight to the bar."

Indeed.

 

[grumble]

I'm somewhat of a paranoid fella but how does one tear their biceps or triceps? And what are good measures to prevent such tears from occuring in the first place? What are the key symptoms which indicate 'you need to rest?'

Using mixed grip on the deadlift, the supinated arm can tear the biceps if not actively kept straight. You can also tear the biceps tendon / glenoid labrum flipping tires or doing kipping pullups (and 'dropping' into the bottom especially).

 

[Szu]

Big legs, butts and not enough upper body. It's a joke thrown around on the internet to Starting Strength followers. It's not necessarily true for every SS follower but it's true for me as my lower body lifts eclipse my upper body lifts.

Now I'm wondering if you're being sarcastic or not.

 

[blackflag]

So when the summer begins, we'll have everybody take pictures of themselves in short shorts right?

I'm down

 

[LeroyPantwether]

When you begin SS, EAT. That's all that needs to be said!

I'd be lying if I didnt say my biggest concern with SS was getting fat, but I am going to stuff calories as cleanly as possible.

Leroy, you have a fantastic base to work with. Good luck building strength.

That's impressive. You're ripped!

Thanks !!

 

[_Isaac]

T-rexing is also when you accidentally do that limp wrist thing when you're just standing around.

 

[Mully]

I swear my traps have grown two inches in height overnight.

Has that ever happened to anyone?

 

[jon bones]

EDIT: For those in NYC...

just wanted to say, if anyone in NYC needs a cheap gym, the city-sponsered ones like the Asser Levy gym i used to go to is dirt cheap. something like 75 bucks a year.

So when the summer begins, we'll have everybody take pictures of themselves in short shorts right?

you already know.

 

[Petrie]

Pissed I couldn't get on GAF earlier to let you guys know Amazon had the 10lb double chocolate ON Whey for about $45. Hope some of you are on Slickdeals and caught it though.

 

[Khalifa Jayy]

Pissed I couldn't get on GAF earlier to let you guys know Amazon had the 10lb double chocolate ON Whey for about $45. Hope some of you are on Slickdeals and caught it though.

Dude Gaf mobile come on man. Or text one of us. Aren't we all bros?!

 

[SeanR1221]

Pissed I couldn't get on GAF earlier to let you guys know Amazon had the 10lb double chocolate ON Whey for about $45. Hope some of you are on Slickdeals and caught it though.

Whaaaaaaaat. I have an Amazon gift card too

 

[FallingEdge]

Pissed I couldn't get on GAF earlier to let you guys know Amazon had the 10lb double chocolate ON Whey for about $45. Hope some of you are on Slickdeals and caught it though.

oh wow.

No I didn't know about it.

Thanks a lot Petrie. YOU HAVE JUST ONE JOB!

;_;

 

[fredrancour]

Pissed I couldn't get on GAF earlier to let you guys know Amazon had the 10lb double chocolate ON Whey for about $45. Hope some of you are on Slickdeals and caught it though.

Does slickdeals have an alert system i can sign up for or something?

 

[Major_Lazer]

Gym at 6am, tried a few spoons of coffee for the first time before a workout and I feel insane. Not looking forward to the crash though, work should be fun today

 

[jon bones]

Pissed I couldn't get on GAF earlier to let you guys know Amazon had the 10lb double chocolate ON Whey for about $45. Hope some of you are on Slickdeals and caught it though.

 

[Szu]

Pissed I couldn't get on GAF earlier to let you guys know Amazon had the 10lb double chocolate ON Whey for about $45. Hope some of you are on Slickdeals and caught it though.

 

[blackflag]

Damn I hate ON whey but I think I'd get that and save for emergencies

 

[Noema]

Ever since I deadlifted 405 I started getting worried about tearing my bicep. I use a mixed grip without using straps, and reading up about bicep tears has only got me more paranoid. I think I'm going to focus more on double overhand, but that will mean a big drop in my lift.

For reference I'm160-165 lbs, so I'm also debating whether to keep going till 500 or to be happy with my current max.

Biceps tears when deadlifting also scare the shit out of me. Not to mention I hate the mixed grip. It just feels so awkward. I might switch to hook grip soon. Have you tried it?

 

[Noema]

What do you guys think of spending sometime on the smith machine for bench? I'll lose out on stabilizing the bar, but maybe it will give me enough time to build up weight and give me more confidence by myself.

Completely out of the question. Stay away from that thing.

If you are scared of gettin pinned under the bar, bench in the power rack. You can set the safety pins so that they are high enough for you to set the bar if you fail your rep and you can squeeze out of the rack in a jiffy.

http://www.youtube.com/watch?v=pCOo3RtKu1E

 

[_Isaac]

Completely out of the question. Stay away from that thing.

If you are scared of gettin pinned under the bar, bench in the power rack. You can set the safety pins so that they are high enough for you to set the bar if you fail your rep and you can squeeze out of the rack in a jiffy.

http://www.youtube.com/watch?v=pCOo3RtKu1E

What about replacing it with dumbbell bench press? The power rack at my gym has the really far apart pins. One pin is too low and it'll crush my chest. The next pin, is too high, and it won't allow me to do the full movement.

 

[SeanR1221]

So why is crossfit so expensive.

 

[Poindexter]

What about replacing it with dumbbell bench press? The power rack at my gym has the really far apart pins. One pin is too low and it'll crush my chest. The next pin, is too high, and it won't allow me to do the full movement.

Dumbbell BP is a great exercise but it's not a replacement to bench press IMO.

I set the bench on 10lb weights so that the safety pins are at the proper height when I bench in the power rack.

 

[_Isaac]

Dumbbell BP is a great exercise but it's not a replacement to bench press IMO.

How so?

I set the bench on 10lb weights so that the safety pins are at the proper height when I bench in the power rack.

Oh. Heh. That's an interesting solution.

 

[bjb]

Dumbbell BP is a great exercise but it's not a replacement to bench press IMO.

There's no science that one is more effective than the other. It's a matter of personal preference.

 

[cryptic]

From what I've read and personally feel, as long as you work the arms in tandem you don't need to worry about the mixed grip. Yous should also start with double overhand until the higher sets.
que franco .jpg and check his grip, there are also a lot of others out there doing big numbers mixed gripped, benedikt magnusson for one, konstantinov,etc.

 

[Petrie]

Does slickdeals have an alert system i can sign up for or something?

Yes. You can set it to alert you when a thread has a certain keyword.

I know GAF has the mobile site, unfortunately I saw the deal from someone else's PC, didn't even get in on it myself.

 

[cryptic]

There's no science that one is more effective than the other. It's a matter of personal preference.

Actually...

http://suppversity.blogspot.com/2011/07/suppversity-emg-series-musculus.html

 

[despire]

How so?

You can lift more weight with a bar.

You can't micro load dumbbells which mostly go up in 5-10lbs increments.

 

[Petrie]

Actually...

http://suppversity.blogspot.com/2011/07/suppversity-emg-series-musculus.html

I had to laugh, as there's plenty of science showing barbell to be more effective.

 

[rando14]

No point in arguing whether DB or BB Press is better. Just lift.

 

[Imm0rt4l]

Nothing wrong with DB bench

 

[Cow Mengde]

My eyes almost bugged out reading the 1 gallon of milk requirement. I'm definitely underweight and I might as well work to bulk up a bit. Good thing I found this thread.

 

[CrankyJay]

No point in arguing whether DB or BB Press is better. Just lift.

Both are better than being a lazy piece of shit. Lift weights, better yourself.

 

[Skeyser]

My eyes almost bugged out reading the 1 gallon of milk requirement. I'm definitely underweight and I might as well work to bulk up a bit. Good thing I found this thread.

I'd focus on eating good whole food instead of doing the 1 gallon of milk "program", but that's just me.

 

[cryptic]

Both are better than being a lazy piece of shit. Lift weights, better yourself.

Yeah, but some people forget the importance of reading in that equation, I think.

 

[FallingEdge]

My eyes almost bugged out reading the 1 gallon of milk requirement. I'm definitely underweight and I might as well work to bulk up a bit. Good thing I found this thread.

You don't have to do GOMAD. It is just a quick and dirty way of getting additional calories. Have a few cups of milk in a protein shake or drink it with your favorite chocolate syrup.

BTW, is there a way to calculate your calories/protein if your food doesn't come with labels? Chinese food shopping usually ends up with us buying fresh food. Their bags don't come with nutritional info; be it chicken or vegetables.

You can usually just google what you need. Nutrition chicken breasts or something like that.

 

[Cow Mengde]

BTW, is there a way to calculate your calories/protein if your food doesn't come with labels? Chinese food shopping usually ends up with us buying fresh food. Their bags don't come with nutritional info; be it chicken or vegetables.

 

[Szu]

No point in arguing whether DB or BB Press is better. Just lift.

Go extreme, do DB press with barbells in each hand.

 

[bjb]

Actually...

http://suppversity.blogspot.com/2011/07/suppversity-emg-series-musculus.html

As someone who volunteers working in neuromuscular health specifically with the use of EMG's, the application itself is loosely accurate - with plenty of other variables affecting results / interpretation.

Furthermore, the evidence you presented (if true - I don't see any citations but I'm on my phone) is over a decade old with only 10 subjects. Very small sample size. Logically speaking - if you were attempting to maximize sheer strength (in the absence of other considerations), then I suppose barbell would be your best bet. As the barbell has more actual loading weight. However, that does not simply make using dumbells an inferior alternative as it's certainly comparable to its counterpart - and used by countless participants within the lifting community.

 

[ezrarh]

BTW, is there a way to calculate your calories/protein if your food doesn't come with labels? Chinese food shopping usually ends up with us buying fresh food. Their bags don't come with nutritional info; be it chicken or vegetables.

Get a scale for your food and measure it. Pretty easy to look up the corresponding nutritional info.

 

[agrajag]

Deadlifted 225 today! Less than a year ago, I could barely budge a plate, I'm so stoked!

 

[Poindexter]

Nothing wrong with DB bench

.

This. Don't misread my statement from before, please. It's a great exercise and if you don't have access to a barbell it's not a huge deal. But barbell has the advantage IMO. Microloading, not as difficult to get into position and able to lift heavier weights in general. Lots of professionals even say that DB BP is not a replacement for barbell (Wendler in 5/3/1 for example).

 

[agrajag]

Double post

 

[Cudder]

I feel like crying brehs

Had a shitty workout today after a week off from being sick/late night shoots. Got halfway through my workout and started to feel light headed and sweating profusely. Had to go to the locker room and lie down on the fucking floor before I passed out and/or puked. I don't know what it was. I've had this happen to me maybe 2-3 times since I started working out. Started to feel better finally, went out on the floor and just did 3 more sets of tricep pushdowns before I got out of there.

And I'm having this whole complex in my head right now about whether I should cut or bulk starting March. This shit is literally hurting my brain. The whole "I want to cut body fat, but I want to get bigger at the same time" thing. I feel like I'm heavier than most guys on here, and most guys I watch and follow on Youtube, (215lbs, 5'11''), but most of you guys are way more muscular than I am. It just confuses the fuck out of me, the whole thing. I have 0 experience with doing a proper bulk or cut. I think I'm just naturally "thick", which is why I'm 215 at maintenance. Even since I started weight training I really haven't changed my diet besides trying to get more protein in me (I still don't think I get anywhere near 215 grams per day).

I haven't reached the "size" I want in terms of muscle, so is there any point to me even cutting? You guys might know I really look up to and heed the advice of Elliot Hulse on youtube (videos follow). I feel exactly like how he describes in the first video below. It is such a mindfuck and I can't bring myself to either cut or bulk. I've been maintaining all my damn life. Whenever I say to myself I'm going to cut, I look in the mirror and see that I'm not really that big, then my mind flips and says "nope, can't do that shit" and I start eating regular again.

http://www.youtube.com/watch?v=MG3MQfIBEO8
http://www.youtube.com/watch?v=W-ebyN7ZF48
http://www.youtube.com/watch?v=i34keQ6ZGe0

Sorry for the rant, any advice? ;_;

 

[CrankyJay]

Yeah, but some people forget the importance of reading in that equation, I think.

I'm looking at my overweight boss, walking around the office today hobbling because he has a bad back. He has a bad back because of his weight...he didn't injure it.

 

[Petrie]

.

This. Don't misread my statement from before, please. It's a great exercise and if you don't have access to a barbell it's not a huge deal. But barbell has the advantage IMO. Microloading, not as difficult to get into position and able to lift heavier weights in general. Lots of professionals even say that DB BP is not a replacement for barbell (Wendler in 5/3/1 for example).

This. People seem to mistake saying something is "better" for saying that the alternative is bad.

 

[jdouglas]

Pissed I couldn't get on GAF earlier to let you guys know Amazon had the 10lb double chocolate ON Whey for about $45. Hope some of you are on Slickdeals and caught it though.

That would have been quite the catch.

 

[SeanR1221]

Deadlifted 225 today! Less than a year ago, I could barely budge a plate, I'm so stoked!

Awesome! 2 plates feels great, doesn't it? Now get cracking on 315

I feel like crying brehs

Had a shitty workout today after a week off from being sick/late night shoots. Got halfway through my workout and started to feel light headed and sweating profusely. Had to go to the locker room and lie down on the fucking floor before I passed out and/or puked. I don't know what it was. I've had this happen to me maybe 2-3 times since I started working out. Started to feel better finally, went out on the floor and just did 3 more sets of tricep pushdowns before I got out of there.

And I'm having this whole complex in my head right now about whether I should cut or bulk starting March. This shit is literally hurting my brain. The whole "I want to cut body fat, but I want to get bigger at the same time" thing. I feel like I'm heavier than most guys on here, and most guys I watch and follow on Youtube, (215lbs, 5'11''), but most of you guys are way more muscular than I am. It just confuses the fuck out of me, the whole thing. I have 0 experience with doing a proper bulk or cut. I think I'm just naturally "thick", which is why I'm 215 at maintenance. Even since I started weight training I really haven't changed my diet besides trying to get more protein in me (I still don't think I get anywhere near 215 grams per day).

I haven't reached the "size" I want in terms of muscle, so is there any point to me even cutting? You guys might know I really look up to and heed the advice of Elliot Hulse on youtube (videos follow). I feel exactly like how he describes in the first video below. It is such a mindfuck and I can't bring myself to either cut or bulk. I've been maintaining all my damn life. Whenever I say to myself I'm going to cut, I look in the mirror and see that I'm not really that big, then my mind flips and says "nope, can't do that shit" and I start eating regular again.

http://www.youtube.com/watch?v=MG3MQfIBEO8
http://www.youtube.com/watch?v=W-ebyN7ZF48
http://www.youtube.com/watch?v=i34keQ6ZGe0

Sorry for the rant, any advice? ;_;

http://youtu.be/Troo0o43AzQ



I know that feeling of wanting to get stronger but not wanting to put on the fat. I can put on weight quickly which (hopefully) means I can put on strength quickly.

I've resolved this by doing a "slow bulk". Eat very clean (the vast majority of my carbs come from vegetables) but I'm eating above my maintenance.

Once I start failing at gaining strength ill incorporate oats, brown rice and sweet potatoes.

And then once I put on a sizable amount of muscle, I'll try a slow cut or a recomp.

 

[blackflag]

I'm kinda like that. I'm 6'0 250 right now. 200 lbs lean body mass though. I never want to cut because I start losing strength but I've decided I'm cutting in a month for sure

 

[Cagey]

And I'm having this whole complex in my head right now about whether I should cut or bulk starting March. This shit is literally hurting my brain. The whole "I want to cut body fat, but I want to get bigger at the same time" thing. I feel like I'm heavier than most guys on here, and most guys I watch and follow on Youtube, (215lbs, 5'11''), but most of you guys are way more muscular than I am. It just confuses the fuck out of me, the whole thing. I have 0 experience with doing a proper bulk or cut. I think I'm just naturally "thick", which is why I'm 215 at maintenance. Even since I started weight training I really haven't changed my diet besides trying to get more protein in me (I still don't think I get anywhere near 215 grams per day).

I haven't reached the "size" I want in terms of muscle, so is there any point to me even cutting? You guys might know I really look up to and heed the advice of Elliot Hulse on youtube (videos follow). I feel exactly like how he describes in the first video below. It is such a mindfuck and I can't bring myself to either cut or bulk. I've been maintaining all my damn life. Whenever I say to myself I'm going to cut, I look in the mirror and see that I'm not really that big, then my mind flips and says "nope, can't do that shit" and I start eating regular again.

When I first started lifting seriously, I was 5'11" 200. I decided to cut immediately, so I did tons of cardio while lifting hard. I got to 180, wasn't happy with size or the fat loss that was visible. It can be a mindfuck. I wound up spinning my wheels for almost an entire academic year (Sept-March) because I couldn't decide what to do next. It was nice from a body recomp standpoint, but I was really making no progress towards anything.

What I would emphasize is picking one and going for it. A cut-rest-bulk-rest-cut cycle, for example. Starting setting goals, and making them short term (a couple months). It will give you goals to work towards so that you can stop the feeling that you're simply treading water.

When you feel like you're not making progress towards a goal, motivation can quickly disappear, and that's what you need to avoid more than anything else.