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[Mr.City]

Practiced power cleans in the gym today....Wasn't as hard as I initially thought, but I'm still not sure if I have proper form as I don't have a partner to look at what I'm doing. I'm just going to keep practicing with an empty bar until I'm 100% comfortable with it.

I'm doing this with squats now too, as I always knew my form was never 100% perfect as my balance still needs work. Since I'm working on form with squats, is it okay if I substitute squats with the smith squat machine instead for the OP workout? Obviously with the smith machine I can achieve the proper depth and form without having to worry about balance, which also means I can do much heavier weights than I could before as I never had my form down perfectly.

No to the smith machine. Why not actually read about squatting instead of being worried that your form isn't 100% perfect? No one gets to 100%.

Just signed back up at the gym. Been a few years since I've lifted/worked out, so have a few questions:

- Used to work out with my best friend who's now a personal trainer. He's absolutely ripped (not huge) and in phenomenal shape. He's advocated to me to do a form of isolation-routine (2 muscle groups per day) with cardio. 5-6 times a week. Judging from the OP - I'm guessing that's not recommended?

- In terms of cardio - should I be running after my workout? I realize fatigue may set in, but I'd rather not work on lifting with my legs, and then potentially lose muscles by getting on the treadmill for 30 minutes.

- Lastly I enjoy jump rope a lot. Is there any downside to doing it in between sets?

Appreciate any feebdack.

You should probably reread the OP.

Isn't that too much rest? Maybe i worded my question wrong. What i mean is for example, 3 sets of 5. I do one set which is five obviously and then the time in between that and the next second set.

For the purpose of strength training, you will want to be recovered from the previous set so you can complete the next. That can take anywhere from 2 to 3 mins or 5 mins or even 10 mins when things get very heavy.

So I pulled my hamstring playing basketball. At least, I'm pretty sure it was my hamstring. Upper/inner thigh just pretty much seized up after making a cut with the ball and I just about fell over from a sudden lack of flexibility. This happened on Saturday, so I'm skipping leg and back workouts this week and keeping off of it as best I can (doing light stretching, though). Considering it isn't a tear, was never swollen and it doesn't hurt when I leave it alone, how long might I be out for? I kinda wanna try to at least shoot around this weekend.

If you've pulled a muscle, then what will stretching do for it? Did you ice it?

 

[L0st Id3ntity]

Almost done with my very first month of SS, never been so nervous/excited about going to the gym, "Will I manage the 10lbs increase to my bench press today?", and then I go there and do it. Super satisfying.

 

[grumble]

Almost done with my very first month of SS, never been so nervous/excited about going to the gym, "Will I manage the 10lbs increase to my bench press today?", and then I go there and do it. Super satisfying.

10lbs a workout to your bench after a month?

Did you start with the empty bar?

 

[despire]

Yeah, 10lbs seems waay too much

How much weight should I add from workout to workout?

For young males that weigh between 150-200 lbs., deadlifts can move up 15-20 lbs. per workout, squats 10-15 lbs., with continued steady progress for 3-4 weeks before slowing down to half that rate. Bench presses, presses, and cleans can move up 5-10 lbs. per workout, with progress on these exercises slowing down to 2.5-5 lbs. per workout after only 2-3 weeks. Young women make progress on the squat and the deadlift at about the same rate, adjusted for bodyweight, but much slower on the press, the bench press, cleans, and assistance exercises.

– Mark Rippetoe, Practical Programming, Pg. 122

 

[L0st Id3ntity]

Yeah sorry that was an arbitrarily put number, I increased my bench from 132 to 150 this month.

 

[JB1981]

Worked out today before work. Squats at 7am are kind of hard/weird. Will probably do it again though. It's great to get that out of the way so early in the day!

 

[diamondstar]

I simply run 1-1.5 miles. Every training day, sometimes I run twice a day. I'm working on it mostly for the Illinois power test (police exam) but I'm going to continue to run anyway. I like how it feels to be getting "healthy" again and I'm not losing strength at all from what I can tell.

I doubt I'll be trying to run 5 miles any time soon, especially for time. Running like that would definitely "cost" too much for me in the terms of training goals.

Cool man.. I think I will start doing the same. I just ran the Beach to Bay relay marathon and I was pretty disappointed in my cardio so I want to start working on it. I think I will start doing about the same you are doing and just trying running everyday but about 1-1.5 miles which is a lap around my neighborhood.

 

[diamondstar]

Yeah, 10lbs seems waay too much

I know you posted an elaborate explanation but I am not sure I understand. So adding 10lbs a week is too much?

So far I have been able to add 10lbs(upper) and some cases 20lbs(lower) just about weekly. I think I have hit a wall though on my lower because I can no longer add 20lbs and have only been able to add 10. But so far I have improved on a weekly basis. Am I moving too fast?

 

[Enco]

Tried a couple MyProtein impact whey samples:

Choc coconut - horrible. Threw half of it down the sink

Choc nut - horrible. Was hard to stomach it

Banoffe - really sweet. Tastes like those crappy kids milkshakes you get. Crap

Vanilla - best of the bunch. Not amazing but it's ok. Not too sweet or gross

I'll probably stay without whey. Yet to find something I'd be happy to drink all the time.

 

[FallingEdge]

I found ON whey protein to be very tasty. Have you tried that?

 

[Lasthope106]

A guy I haven't seen at the gym for the last month told me yesterday that I looked "a lot bigger." Should I feel proud?

 

[Poindexter]

A guy I haven't seen at the gym for the last month told me yesterday that I looked "a lot bigger." Should I feel proud?

Get off those roids, bro!

Spoiler

Yes, feel proud

 

[Keylime]

So I've being LeanGains'ing a bit with my diet and workouts (ending week 2 now)...question on carbs, cause I'm new to indulging on carbs.

My lunch just now (breaking my fast and after my morning workout and having taken BCAAs pre and post workout a couple hours apart and all that) was:

- Spinach Leaves
- 3 Chicken Breasts
- 4 garlic potato wedges
- like a cup of white rice
- carrots
- brocoli
- 2 scoops of ON gold standard whey

....

Ideally I'd be using sweet potatoes and beans for my heavy carb intake vs. rice and white potatoes...but it hasn't seemed to hurt me so far. I've still been maintaining 177 pounds doing a -20/+20 recomp.

Should I be making a more active plan to get healthier carb choices?

 

[Enco]

I found ON whey protein to be very tasty. Have you tried that?

Nope.

Are there samples available? I don't want to buy a big tub only for it to go to waste.

edit: found out there is but vanilla is out of stock. I'll keep an eye on it

 

[Syphon Filter]

Are protein shakes absolutely necessary for working out?

 

[ianp622]

I know you posted an elaborate explanation but I am not sure I understand. So adding 10lbs a week is too much?

So far I have been able to add 10lbs(upper) and some cases 20lbs(lower) just about weekly. I think I have hit a wall though on my lower because I can no longer add 20lbs and have only been able to add 10. But so far I have improved on a weekly basis. Am I moving too fast?

It's not that you're moving too fast, it just means you're not at the upper limit of your strength yet. It's fine for when you're just starting, but don't expect to continue making those gains for any length of time.

Are protein shakes absolutely necessary for working out?

No. I haven't had a protein shake in over a year and I just recently hit records on all my lifts. Shakes just make it easier to get enough, but there's also something to be said for eating a lot of healthy, high-protein food, and milk if you need to. I've been doing half-GOMAD.

 

[entremet]

For those who enjoy bro sciency BB youtube channels a la the Hodge Twins, check on Phsiques of Greatness.

It's BB centric, but very entertaining stuff, much like the hodge twins.

http://www.youtube.com/watch?v=AjL5lUCuT5k&list=UUh0wrs-8ywjgZO7flfSmlqg&feature=plcp

Are protein shakes absolutely necessary for working out?

No.

Read food is superior. Protein shakes are just liquid food. It's convenience really. What's important if you're gaining mass is a calorie surplus and 1 to 1.5 of grams of protein per pound of body weight.

 

[Enco]

Are protein shakes absolutely necessary for working out?

Nah.

They're good if you can find a tasty one and want a quick source of protein but they're definitely not necessary as long as you get protein from other stuff.

 

[killertofu]

Does anyone here take Craze? I've recently started working out with it and the first time I took it (around 4pm), I couldn't go to bed until 7AM. I mean that could be from Diablo 3 as well but...

 

[Lasthope106]

Nope.

Are there samples available? I don't want to buy a big tub only for it to go to waste.

edit: found out there is but vanilla is out of stock. I'll keep an eye on it

ON Double Rich Chocolate is delicious. One of the better tasting protein shakes I've ever tried, and I tried it by complete mistake too (I grabbed the wrong tube). The vanilla ice cream flavor on the other hand, yuck.

 

[triplestation]

I just got an Airdyne. This motherfucker is a BEAST.

 

[andycapps]

I use cheap Body Fortress protein from Walmart or wherever is cheaper. $15 for 2 pounds. 26 grams of protein per scoop/serving. The chocolate is okay.. I don't drink any of it for the taste, but it's not offensive to me. Tastes good with milk, not nearly as good with water.

 

[Etrian Oddity]

Light cardio in the morning while you're in fat burning mode, then lifting later. Or, lifting then cardio afterwards.

Make sure you're getting enough nutrition, which ofc depends on your diet.

Keto? IF? Old fashioned?

Traditional diet with <130g carb intake.

I was doing 30 minutes of P90x X-Cardio, but lately I've been sleeping in because of work and other errands. It worked well; but I notice that I've also had really good results by just eating clean as hell.

Down to 226 lbs today; started at 235 last month.

 

[OG Kush]

Tried a couple MyProtein impact whey samples:

Choc coconut - horrible. Threw half of it down the sink

Choc nut - horrible. Was hard to stomach it

Banoffe - really sweet. Tastes like those crappy kids milkshakes you get. Crap

Vanilla - best of the bunch. Not amazing but it's ok. Not too sweet or gross

I'll probably stay without whey. Yet to find something I'd be happy to drink all the time.

Yeh I got Vanilla, was the first one I got and was pleasantly suprised by its taste. Pretty good. Glad I didn't go with the other flavours.

 

[grumble]

I know you posted an elaborate explanation but I am not sure I understand. So adding 10lbs a week is too much?

So far I have been able to add 10lbs(upper) and some cases 20lbs(lower) just about weekly. I think I have hit a wall though on my lower because I can no longer add 20lbs and have only been able to add 10. But so far I have improved on a weekly basis. Am I moving too fast?

The issue is that

1. You might hit form issues
2. There are adaptations that need to happen structurally for you to lift safety. Auxiliary muscles, connective tissue, etc. this grows more slowly than your main moving muscles.
3. You're piling on the stress right now. You might hit a wall and have to cut back for a while.

This is already a very aggressive program. Might want to err on the side of caution...

 

[hawkshockey11]

A little old but still my favorite gym parody video. So many small details that make it really funny.
https://www.youtube.com/watch?feature=player_embedded&v=mcYzDk_ZQsA#!

Stafford is awesome.

 

[sphinx]

guys, what are all the things that you can eat at all times?

water? I think watermelon maybe? what else I can take to calm down my hunger?

 

[Brolic Gaoler]

guys, what are all the things that you can eat at all times?

water? I think watermelon maybe? what else I can take to calm down my hunger?

Will power.

 

[Poindexter]

guys, what are all the things that you can eat at all times?

water? I think watermelon maybe? what else I can take to calm down my hunger?

There's nothing that's okay to eat all the time. While there are definitely good foods and bad foods it comes down to the fact that if you eat over x amount of calories you will get fat. More fats and protein will help curb hunger. Good snacks are nuts like almonds but they are loaded in calories. If you're just beginning to diet then the hunger will go away soon. I was 300 lbs when I first started and I felt like I was starving because I was used to eating so much. Now I have trouble eating over 2500 calories before I feel deathly full.

And to recommend foods we also need to know your stats and goals. Have you checked your BMR? Are you currently counting calories?

 

[Van Owen]

A guy I haven't seen at the gym for the last month told me yesterday that I looked "a lot bigger." Should I feel proud?

Girls at work have been making comments on my arms all week. Feels good right man?

 

[FallingEdge]

my BB friends say that I am looking leaner *flexes*

Everyone keep up the good work. WE GOT THIS.

 

[sphinx]

There's nothing that's okay to eat all the time. While there are definitely good foods and bad foods it comes down to the fact that if you eat over x amount of calories you will get fat. More fats and protein will help curb hunger. Good snacks are nuts like almonds but they are loaded in calories. If you're just beginning to diet then the hunger will go away soon. I was 300 lbs when I first started and I felt like I was starving because I was used to eating so much. Now I have trouble eating over 2500 calories before I feel deathly full.

And to recommend foods we also need to know your stats and goals. Have you checked your BMR? Are you currently counting calories?

no, not really counting, I am trying to have a more natural approach to eating properly. I don't have any overweight, but I have a loose belly because life is cruel and I am 34. I just want to eat more consciously.

randomly thinking, I'd eat:

morning: 2 slices of breat with a bit of ham and cheese
Midday: meat, rice and vegetables. or soup instead of one of the complements.
afternoon: cereal or one can of tuna with a bit of tomato and onion, a spoong of mayo to keep my body greased.

is that good or bad?

 

[f0nz0]

Does anyone here take Craze? I've recently started working out with it and the first time I took it (around 4pm), I couldn't go to bed until 7AM. I mean that could be from Diablo 3 as well but...

I've been on it for about 2 weeks..it's .good stuff..the thing about these supplements to me is that when you do take them, make sure you go balls the wall in training and give it all you got ...you should be so tired that your body yearns for sleep

 

[FallingEdge]

You could use a lot more protein. It will help you stay full for longer.

 

[sphinx]

You could use a lot more protein. It will help you stay full for longer.

you responded to me?

can you suggest some foods?

 

[Poindexter]

no, not really counting, I am trying to have a more natural approach to eating properly. I don't have any overweight, but I have a loose belly because life is cruel and I am 34. I just want to eat more consciously.

randomly thinking, I'd eat:

morning: 2 slices of breat with a bit of ham and cheese
Midday: meat, rice and vegetables. or soup instead of one of the complements.
afternoon: cereal or one can of tuna with a bit of tomato and onion, a spoong of mayo to keep my body greased.

is that good or bad?

You should really count calories. At least for like a month. That's not necessarily a bad diet if you're just looking to lose weight but I can't say for sure since I have no idea what your body needs, what your physical activity is like and I don't have specific brands or portions.

Counting calories for a month will give you a better idea of what you're eating and give you a sense of control. You'll be able to estimate better. A lot of people are surprised at how much they eat. Especially with a carb centric diet it's easy to underestimate how many calories you're eating. 2000 calories of carbs is nothing.

Eat more beef, chicken, fish or pork. The protein and fats in them are good for you and they'll help you feel full.

 

[Bit-Bit]

Guys, I need help!

Three weeks, I went for a jog and about five minutes into my jog, I got a sharp pain in the back of my right knee. It hurt so bad with every step that I couldn't continue and had to walk back home.

I gave it a three weeks rest.

This morning, I went for a jog and 20 seconds into the jog, the pain came right back.

It looks like I might need longer than 3 weeks to recover. In the mean time, what sort of cardio can I do?

 

[FallingEdge]

you responded to me?

can you suggest some foods?

beef, chicken, eggs, cottage cheese, fish, etc.

I don't know how much ham/meat/tuna you are eating but it looks like less than 100g a day. How much do you weight?

 

[OG Kush]

There's nothing that's okay to eat all the time. While there are definitely good foods and bad foods it comes down to the fact that if you eat over x amount of calories you will get fat. More fats and protein will help curb hunger. Good snacks are nuts like almonds but they are loaded in calories. If you're just beginning to diet then the hunger will go away soon. I was 300 lbs when I first started and I felt like I was starving because I was used to eating so much. Now I have trouble eating over 2500 calories before I feel deathly full.

And to recommend foods we also need to know your stats and goals. Have you checked your BMR? Are you currently counting calories?

^^this.
Also green tea. Helps curb hunger. But now I'm hearing too much green tea is bad as can decrease the amount of iron you aborb or something. Heck even too much water can kill you! basically everything in moderation.

 

[Dance Inferno]

Hey guys, I have an injury in my wrist that prevents me from doing any bicep exercises that involve supinating or pronating my wrist. With the exception of hammer curls, are there any other arm exercises I can toss in to vary my workout? I've been doing hammer curls for the past few months and not only am I sick of them, but I feel like I've hit a plateau and can't really improve unless I try something else.

 

[HarryHengst]

guys, what are all the things that you can eat at all times?

water? I think watermelon maybe? what else I can take to calm down my hunger?

Cucumber. Its something ridiculous like 20 calories per 100 gram, so you can eat it all the time!

 

[grumble]

Hey guys, I have an injury in my wrist that prevents me from doing any bicep exercises that involve supinating or pronating my wrist. With the exception of hammer curls, are there any other arm exercises I can toss in to vary my workout? I've been doing hammer curls for the past few months and not only am I sick of them, but I feel like I've hit a plateau and can't really improve unless I try something else.

Permanent injury?

Biceps is a muscle used to supinate your arm. The strongest flexor is the brachialis. If you can't supinate, you'll be out of options.

Can you do chinups?

 

[balddemon]

i think i pissed my friend off lol

i told him i had a program for us to do (SS) and he said ok. we get to texting about what we're gonna do and i tell him i'll explain more on the way to the gym. he responds by saying 'yo i'm just gonna do SL 5x5 that you told me about a while ago' so i'm like well okay then i think we should go to the gym separately since we'll be doing differnet programs. his reponse: 'well shit aight'

i then sent him some texts saying that 5x5 and SS are basically the same program but SL just has some xtra shit added. and that that much volume of squatting is going to be unsustainable. and some other stuff. he hasn't responded since.

oh and his reason for doing 5x5? "i made some good gains on that program" (i made better gains on SS)

 

[Poindexter]

i think i pissed my friend off lol

i told him i had a program for us to do (SS) and he said ok. we get to texting about what we're gonna do and i tell him i'll explain more on the way to the gym. he responds by saying 'yo i'm just gonna do SL 5x5 that you told me about a while ago' so i'm like well okay then i think we should go to the gym separately since we'll be doing differnet programs. his reponse: 'well shit aight'

i then sent him some texts saying that 5x5 and SS are basically the same program but SL just has some xtra shit added. and that that much volume of squatting is going to be unsustainable. and some other stuff. he hasn't responded since.

oh and his reason for doing 5x5? "i made some good gains on that program" (i made better gains on SS)

Different strokes for different folks. It's why I gave up on having a partner at the gym.

 

[snoopen]

yeah.. if your bro wants to do SL leave him. you can compare gains in a few months (not weeks).

one of my friends is still convinced that a split is better (chest/tri, back/bis, legs, shoulder/abs) even though he hasn't upped the weight on any of his lifts for the past month and a half.

 

[Dance Inferno]

Permanent injury?

Biceps is a muscle used to supinate your arm. The strongest flexor is the brachialis. If you can't supinate, you'll be out of options.

Can you do chinups?

I don't know if it's permanent, I'm going to a doctor soon to get it checked out. I hurt it back in October, but when I went to a doctor he told me to let it rest because it didn't seem like anything was broken. Now it's been 8 months and I figure it's time for a second opinion. It hurts at the very left of my left wrist (around the bone). So yeah, not sure if it's permanent but I hope not. It's gotten better and it only hurts if I supinate it and put pressure on it.

I can't do chinups, unless I'm doing them in the hammer position.

Edit: I've been doing a split for a while (chest/tri, legs, back/bi, shoulders), and I've actually seen some pretty good gains on it. Do you guys think it's worth switching back to compound lifts? My gains have been slowing down so I feel like I'm coming up to a plateau and I figure it's time to switch things up.

 

[replicashooter]

Quick one folks, can you recommend how a non meat eater would get enough protein without resorting to shakes? Thanks

 

[OG Kush]

Basic rule to follow: never lock any joints in any exercise? Even with pullups? What about bench press?

 

[ianp622]

Quick one folks, can you recommend how a non meat eater would get enough protein without resorting to shakes? Thanks

Milk, nuts (almonds and walnuts are best), eggs, greek yogurt, edamame, cheese, Kashi GoLean cereal and oatmeal, fortified bread are the ones off the top of my head.

Keep in mind, you'll have to eat A LOT if you don't drink a lot of milk.

 

[Price Dalton]

^^this.
Also green tea. Helps curb hunger. But now I'm hearing too much green tea is bad as can decrease the amount of iron you aborb or something. Heck even too much water can kill you! basically everything in moderation.

If you want to avoid the iron-binding, just drink green tea away from meals. But it's not a bad idea to absorb less iron, especially if you're eating a ton of meat. Men don't really have a reliable way to get rid of excess iron, after all.

Coffee and black tea also reduce iron absorption. Vitamin C increases it.