WTF? Pretty much everyone at the gym I know wears headphones anyway. I can't hear shit...ever.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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WTF? Pretty much everyone at the gym I know wears headphones anyway. I can't hear shit...ever.
same thing at my YMCA. They told me I had to use mats or I couldn't lift. I quit and built my home gym
It's going to be if it's not already.
Awesome man, good job. Don't worry about not being able to do the same next week. I get those days too where I just feel like a beast and just pump out reps, then next week I barely touch what I did the week before.
Although one tip I will give you, is to do at least 1-2 reps of bench at 225 next time you do it. You might feel week, but even doing one rep when you know you won't be able to pump out another 4 like you did the previous weeks helps tons. It kind of allows you to "remember" what the weight feels like.
If you were to drop your weight for a week or 2 and then try to get back up to doing 225lbs, it would be hard as shit and you probably wouldn't be able to do it.
So, in short, so at least one rep so you never lose that edge.
depends on where you are, but probably not too big of a jump.
also depends on what lift - squat, deadlift, even power cleans, probably fine.
bench ohp, quite possibly too much.
LOL, I feel the same way about straight bar clips...can never find them when I need them.
As long as he's planning to go 4 - 5 times a week, I'd still go with a split routine / cardio daily
Or be more efficient with his noob gains and do a couple days of cardio and 3 days of lifting.
No need to go 5 days a week. Less is more.
You should probably pick up some 1.25lb plates, too. They're useful for stuff like the 'military press' where it's difficult to progress with 5lb jumps in weight.
Some folder at my work gym containing a program taken from Men's Fitness. I added in the running and stretching part myself but was following the beginner's guide for weight lifting.
Knew it was going to be a commitment. I'll try to stick with it.
Yeah, I'm really trying to work on the diet. I'm trying to drop soda; turned down a free can earlier today in fact. Eating a lot more fruits, but still eat junk food too often. Resisting is hard! It's something I hope to drop for the most part.
Just don't get frustrated and quit if 2 months from now you aren't seeing huge gains yet, as the beginning is mostly about learning the lifts.
Also, ignore hot garbage like Men's Fitness.
Poindexter
Member
Taking creatine at any time isn't a bad idea. It's one of the few products that safe and effective. On a cut it can help you maintain muscle mass and strength although you might bloat up a little bit on it. But who cares about a little water weight if you're shedding fat?
That's what I figured. So load for 5 days then take it like 30 min pre workout after that?
Luscious LeftFoot
Member
Up to you. I personally don't believe timing matters.
Some like to load, in the belief it saturates the cells quicker. I've read conflicting reports on whether that method actually works.
Question about squats. I find when I do them I feel a serious pump in my lower back(to the point of feeling tight) now it does go away after I finish up my workout that inolve my lower back, but was just wondering if this is normal or just a case of improper form? I feel next to no tightness anywhere else on my body after doing squats, only my lower back.
Oh and for the op workout is it ok if I'm still attempting to learn how to do power cleans? Every time its power clean day, I always just use an empty barbell and work on the movements, since I can't put it all together yet. I don't think ill be able to do the whole thing at all until the end of the 3 months.
Oh and for the op workout is it ok if I'm still attempting to learn how to do power cleans? Every time its power clean day, I always just use an empty barbell and work on the movements, since I can't put it all together yet. I don't think ill be able to do the whole thing at all until the end of the 3 months.
To answer your first question, it's probably a result of your back getting worked hard during the squat. That or you're letting yourself get loose at the bottom and your back is stiff. I can' tell from here, but it's probably the former.
And 3 months to learn a power clean? Dude,you can learn it in a few hours if you're reading the 3rd edition of Staring Strength. I'm pretty sure you can do it.
IamMattFox
Member
All right, Gaf, I've gone down from ~185-190 to 160 pounds from January-ish to about now on my own, but now I'm going to try and get more muscley.
I'm going to stick to the beginner's plan in the OP even though I'm in decent shape (I figure I can add more weight if I'm feeling saucy). I went on out to the gym tonight, so I'm not lying to you guys. I'm already sore from the workout, so I guess it did its thing.
Also, holy cow at a gallon of milk a day. I guess it makes sense if you're on a budget, but wow.
I'm going to stick to the beginner's plan in the OP even though I'm in decent shape (I figure I can add more weight if I'm feeling saucy). I went on out to the gym tonight, so I'm not lying to you guys. I'm already sore from the workout, so I guess it did its thing.
Also, holy cow at a gallon of milk a day. I guess it makes sense if you're on a budget, but wow.
Brolic Gaoler
formerly Alienshogun
Well, I'm not buying ON anymore. Shit went up about 8 for the 10lb bag. (It's 105 now)
Edit: Two twinlab 5lb tubs for 41 a piece isn't bad. That's on amazon right now.
Edit: Two twinlab 5lb tubs for 41 a piece isn't bad. That's on amazon right now.
Jesus, I'm glad I switched to bulk ordering 50lbs at a time from True Nutrition. Fuck man.
FallingEdge
Member
ugh, why is the price going up so much?
dumb =/
dumb =/
Its only going to keep going up. Too many products want Whey so they can add protein to stuff. Everything from Gatorade to Monster Energy to Snickers is marketting protein filled shit, and buying up all the Whey to make that happen.
Start buying in bulk.
Heh, last year I recall picking up that exact 5lb Twinlab for $25 shipped from Amazon. Stupid protein craze
M_A_C
Member
Thats a sissy ass gym.
i've decided my goals do not include being shredded. i just want to be strong for my weight, not be a fat ass, and make the basketball team. thats it. those are my goals. couldn't give two shits about being cut right now.
well, unless it was easy and didn't require following a strict diet.
well, unless it was easy and didn't require following a strict diet.
M_A_C
Member
Thats a good goal. It' easier to cut down after you have built up a lot of muscle than the reverse. Just don't go to crazy and get sloppy fat. I'm pretty much doing the same thing right now too.
hawkshockey11
Banned
I really can't see much progress being made this summer so I am just out to maintain my current lifts so I can explode again when school starts. Just too much fun to be had playing pickup games with friends and I unfortunately pull muscles or just tire myself out.
I'm trying but the part where you explode really messes me up, my arms go wild.
its basically a shrug that you get under. that's how i do it anyways. focus on moving your elbows straight up and down. it helps when you do it from a deadlift
I'm currently deadlifting 300lbs but how often I should deadlift? I know that around this point once a week becomes the favorable timing but what about one and a half weeks?
My current routine is:
A
Squats
Bench
Kroc Row
Dips
B
Deadlift
Press
Chins
This has me squatting once or twice a week still but the problem is that every other week I'm deadlifting twice. If I'd alternate deads and power cleans there would be more time in between:
A
Squats
Bench
Kroc Row
Dips
B
Deadlift/Power Clean
Press
Chins
Is this okay or is the 1 1/2 weeks too much time in between exercises?
My current routine is:
A
Squats
Bench
Kroc Row
Dips
B
Deadlift
Press
Chins
This has me squatting once or twice a week still but the problem is that every other week I'm deadlifting twice. If I'd alternate deads and power cleans there would be more time in between:
A
Squats
Bench
Kroc Row
Dips
B
Deadlift/Power Clean
Press
Chins
Is this okay or is the 1 1/2 weeks too much time in between exercises?
So heavy squats on monday, light squats on wednesday and deadlifts on friday?
Also I'd like help on how to improve my chin ups. I've been stuck in the 4-5 rep range for months now. I was able to do 9 in a row when I was at my lightest in February but after that it went downhill with my bulk and increased bodyweight. I'm now 82kg and was 72kg at my lightest. Yesterday I did 4, 4, 3, 3, 3 chin ups but it doesn't seem to be improving anywhere. Am I doing too little volume-wise?
And heavy (normal) squats on Friday as well. If you want you could do light squats on Friday, I chose Wednesday because I Played basketball those nights.
Why Does Breakfast Make Me Hungry?
by Martin Berkhan
Also, the obligatory exclamation - Martin's back!!!
by Martin Berkhan
The quotes provide a half-assed summation of his essay, but if you fast and are interested in such phenomenon as feeling hungry after a meal, do yourself a favor and chew through the whole thing.
Also, the obligatory exclamation - Martin's back!!!
Long-time lurker. First time posting here.
Age: 27
Height: 5'10"
Weight: 191
Goal: Bigger arms. I want to be somewhere around 17 inches, currently sitting at 16-16.5, and not making much progress.
Current Training Schedule: Four days a week. Usually Monday, Tuesday, Thursday, and Friday.
Current Training Equipment Available: Regular gym.
Comments: I'm about to start my 6th cycle of 5/3/1. Shortly after my third cycle I decided to move from BBB to Wendler's bodybuilding variation. Like I said, right now my biggest concern are larger arms. Triceps and biceps get hit on the bench and OHP days respectively, but in terms of measurements I've been at 16-16.5 inches for months now. Any advice would be appreciated.
Age: 27
Height: 5'10"
Weight: 191
Goal: Bigger arms. I want to be somewhere around 17 inches, currently sitting at 16-16.5, and not making much progress.
Current Training Schedule: Four days a week. Usually Monday, Tuesday, Thursday, and Friday.
Current Training Equipment Available: Regular gym.
Comments: I'm about to start my 6th cycle of 5/3/1. Shortly after my third cycle I decided to move from BBB to Wendler's bodybuilding variation. Like I said, right now my biggest concern are larger arms. Triceps and biceps get hit on the bench and OHP days respectively, but in terms of measurements I've been at 16-16.5 inches for months now. Any advice would be appreciated.
AdventureRacing
Member
Hmm i've been doing squats 3-4 days per week and deadlifts twice a week. I think i should probably cut back on this (especially since i'm trying to get some more HIIT into my routine).
Anyone here a fan of foam rollers? I'm looking to purchase one but not sure where to get it.
I'm looking at this one on Amazon:
http://www.amazon.com/dp/B0015V355U/?tag=neogaf0e-20
6 x 36 should be good right?
I'm looking at this one on Amazon:
http://www.amazon.com/dp/B0015V355U/?tag=neogaf0e-20
6 x 36 should be good right?
I'm starting to believe that overtraining is blown way out of proportion. I have several friends that complain that they are not making any gains and they think it's because they are training too much. However, when I work out with them I notice that they lack intensity. They don't push themselves to failure and they tend to eat like crap. Anybody else think overtraining is really a non-issue for most people?
I suggest working out before BJJ class on the same day, if possible, because this sort of outcome is normal.
low grav mode enabled.
http://www.youtube.com/watch?v=RMBCLsrktwI
elite weightlifters never cease to blow my mind
http://www.youtube.com/watch?v=RMBCLsrktwI
elite weightlifters never cease to blow my mind
Another theory is most people don't know what working hard in the gym really is
Speaking of, I failed a PR for bench (280). Crap
But I did press it from the bottom pin with 225 on it with ease so that's good. Getting stronger at the bottom.
I LOVE foam rolling
It has done wonders for my legs. Squatting feels much better now than it did before starting to roll.I use this one. It's quite a bit more expensive than the one you're looking at, but it will probably last much longer.
If it's staying at home, 6x36. If it's going with you to the gym, 6x12.
I know I was so excited when I saw a new article from him in my Google Reader feed. I haven't gotten around to read it yet, I will soon though.
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