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[Anton Sugar]

Does FitGAF have a shirt on the NeoGAF Store? I'd totally wear that as my workout shirt if there was.

Ah, a great idea.

 

[Petrie]

Ah, a great idea.

It's right here.

 

[lazybum131]

hard gainer here so i'm avoiding cardio/calorie burning exercises for now.

i haven't actually started on my abs yet and don't really do any exercises that focus on that area, so i guess i need to start sooner rather than later!

Have you changed your workouts to one of the linear progression programs with compound lifts like in the OP? There shouldn't be an issue with gaining a gut as a beginner following a proven strength program unless you're going crazy with the calories, which is doubtful since you're a hardgainer. The compound lifts will work your entire core hard once the weight gets heavy for you. I think you've been doing free weights for less than two months, overhead press may be getting pretty hard, but the other lifts (squat, deadlift, bench, row/clean) may still be fairly easy if you started light.

what about eating a meal just before bed? does that bring any negatives in regards to fat and mass?

Eating before sleeping is fine: Is Late Night Eating Better for Fat Loss and Health?

 

[RumblingRosco]

Ok, so I'm working on bulking up and trying to find ways to add more calories. I saw this video randomly recently: http://www.youtube.com/watch?v=a27lbKKqb7c&list=UUH9ciCUcWavMsFcAJtLUSyw&index=3&feature=plcp

Has anyone ever tried this? Just pouring fucking coconut oil on your food? I've only used it to make popcorn on the stove top but now I am considering mixing it in with all sorts of food. I guess, I'm just wondering if anyone has had any personal awesome combinations of coconut oil + some other food?

EDIT: I'd totally buy a NeoGAF Fitness-GAF shirt if someone made a decent design. It'd be an awesome lifting shirt.

 

[despire]

This is true, and I have always thought about this as I cried while sitting on the bench after doing OHP, but figured it was better than the alternative. I will go back to the original way! Not sure when I switched it up, I feel like I have been doing pendlays/deads on the same day since the beginning.

Yeah, you should probably do the program as written. There's usually a reason why it's the way it is

 

[despire]

I wouldn't say dips aren't important. They are one of the best upper body exercises you can do. There’s variations in grips and depth in them as well, along with variations that involve leg lifts or knee tucks which does your core at the same time.

With a weighted vest or a belt with some plates attached to it, dips = squats for upper body. They use a ton of stabilizer muscles, your core, shoulders, back, chest, triceps, lats, and traps.

I would check dip stands with alternate grips, so you can hold your hands in an inner position and outer, as well as wide and narrow grips. That allows you to hit different muscle groups. Check out the Ultimate Body Press Dip Bar.

My arms, especially my triceps, have never been so cut and defined (which also makes my arms look bigger at 170lb then when I was 190lb) until I added dips to my routine with a gradual progression to weighted dips about a year ago.

(Incase you're wondering how many I do now after a year, at my current weight of 170 I do either 30 reps no vest with varying grips on each set for 4 sets, or with a 40lb weighted vest 16 reps for 4 sets. I do this before any of my lifts which involve chest/shoulder/tricep/push movements. When I first started I could barely do 8 reps for 3 sets.)

I think Shogun's point was that they aren't that important since it's assistance. Great if you have the time/energy to do them but it's not that critical if you don't do them. Best to concentrate on the big lifts of the day first and foremost.

 

[Ashhong]

I too would buy a fitgaf shirt, just as long as its black and available in a vneck.

 

[PantherLotus]

Been eating a ton of tuna lately. What's the best way to prepare a tuna sandwich without slathering it all in mayo?

So much you can do with tuna!

1. Don't make a tuna sandwhich -- make a tuna wrap. Can of Tuna + Mustard + Onions + Tabasco + Flatout Bread = 22-30g protein, 1g fat, 16 carbs, 100g awesome

2. Tuna + Egg Scramble -- make scrambled eggs (4-6 with max 1 yolk), throw a can of tuna in. add onions and green peppers for a zero carb, 3-4g fat, 36g protein. Trust me, this shit needs some salsa.

3. Can of Tuna -- man up and eat the shit raw dude.

4. Tuna/Egg Salad -- can of tuna + 4 boiled eggs + mustard + relish. Watch the relish, it has sugar. The yolks have a lot of fat in them but also a of protein. Skip the mayo, enjoy anyway.

 

[HarryHengst]

My gym is closed for the next month due to renovations and im already starting to get recurring dreams about going to gym which only has fucked up equipment you cant use at all.

All my gains, nooooo!

 

[L0st Id3ntity]

I injured my ankle in soccer, almost couldn't sleep yesterday because of the pain, feels a little better today, but I will not rush it.

Guess I'm gonna be a bench dudebro for a couple of weeks.

 

[SeanR1221]

Last night was my first time back to strength training in a week. Good news, no strength lost. Bad news? I'm never going at night when it's crowded again.

While waiting for the squat rack a guy was doing overhead press. He finished up his set and he was throwing. His back waaaay out. All I said was, "nice job, just watch your back" to which he snipped back "that was my last set, ok?"

During squats a guy I know from High School told me to try the smith, it helps your range of motion.

At the weighted dip machine I asked a woman how many sets she had, she said 3. I said mind if I work in and she told me to wait until she was done. So I stood there in front of her.

 

[Darren870]

Last night was my first time back to strength training in a week. Good news, no strength lost. Bad news? I'm never going at night when it's crowded again.

While waiting for the squat rack a guy was doing overhead press. He finished up his set and he was throwing. His back waaaay out. All I said was, "nice job, just watch your back" to which he snipped back "that was my last set, ok?"

During squats a guy I know from High School told me to try the smith, it helps your range of motion.

At the weighted dip machine I asked a woman how many sets she had, she said 3. I said mind if I work in and she told me to wait until she was done. So I stood there in front of her.

I avoid the gym at all cost at the night. If I MUST go I am taking 2 sets of dumbbells in a corner and just sitting and mind my own business. I can't stand going at night....

 

[Brolic Gaoler]

So not only can I get down to the 6th notch in my weightlifting belt now (when I started at the third). I can wear size 34 jeans/shorts now no problem and large shirts almost look "normal" on me compared to last week. Shit's going fantastic. I hope to be down near 215-210 with the remaining 3 weeks left on this cut, but I suspect I'll start leveling off soon.

I wouldn't say dips aren't important. They are one of the best upper body exercises you can do. There’s variations in grips and depth in them as well, along with variations that involve leg lifts or knee tucks which does your core at the same time.

With a weighted vest or a belt with some plates attached to it, dips = squats for upper body. They use a ton of stabilizer muscles, your core, shoulders, back, chest, triceps, lats, and traps.

I would check dip stands with alternate grips, so you can hold your hands in an inner position and outer, as well as wide and narrow grips. That allows you to hit different muscle groups. Check out the Ultimate Body Press Dip Bar.

My arms, especially my triceps, have never been so cut and defined (which also makes my arms look bigger at 170lb then when I was 190lb) until I added dips to my routine with a gradual progression to weighted dips about a year ago.

(Incase you're wondering how many I do now after a year, at my current weight of 170 I do either 30 reps no vest with varying grips on each set for 4 sets, or with a 40lb weighted vest 16 reps for 4 sets. I do this before any of my lifts which involve chest/shoulder/tricep/push movements. When I first started I could barely do 8 reps for 3 sets.)

They are an assistance exercise. Shit ain't that serious.
I guess if you want to be great at dips I see your point, but I'm of the "don't major in the minors" line of thought.

 

[perineumlick]

I fucking love dips. On my body weight days I go right to the park down the block and go to town. I could never get my triceps like I wanted them until I incorporated dips to my workout. Now I do a lot of core work while doing them, like leg/body extensions and whatnot.

 

[Brolic Gaoler]

I fucking love dips. On my body weight days I go right to the park down the block and go to town. I could never get my triceps like I wanted them until I incorporated dips to my workout. Now I do a lot of core work while doing them, like leg/body extensions and whatnot.

To be clear, I'm not saying you shouldn't do them. In context to the original quote I was telling the other guy he doesn't need to treat dips like a main lift in respect to adding weight.

I used to do dips all the time, LTE too. I alternate sometimes, but with what I'm doing now in my routine after the press/bench my tris are already maxed out as it is.

 

[perineumlick]

To be clear, I'm not saying you shouldn't do them. In context to the original quote I was telling the other guy he doesn't need to treat dips like a main lift in respect to adding weight.

I used to do dips all the time, LTE too. I alternate sometimes, but with what I'm doing now in my routine after the press/bench my tris are already maxed out as it is.

Oh I know what you meant, and I agree. I just love dips, is all : )

 

[MjFrancis]

Dips. I love doing dips, although I'm 100% convinced they didn't help my bench press. I do think they helped my press, though.

From his article, My Favorite Upper Body Lift

And another piece of advice I've followed pretty consistently over the years:

If you're ever at a loss on what for do on upper body day, do dips. Lots of them.

 

[Brolic Gaoler]

From his article, My Favorite Upper Body Lift

And another piece of advice I've followed pretty consistently over the years:

You know, that's something I wonder given his situation right now. According to his current routine he doesn't do them (although a lot of lifters don't count small assistance like that in their "routine" as a lift, so he might actually be doing them). I wonder if he's even doing them post shoulder surgery.

 

[MjFrancis]

I'd imagine not, just given the near-universal truism that dips are great unless you are a lifter with bad shoulders. Jim would merit affiliation with that category now.

 

[Brolic Gaoler]

I'd imagine not, just given the near-universal truism that dips are great unless you are a lifter with bad shoulders. Jim would merit affiliation with that category now.

Yeah, I think it's crazy he's already getting ready for a competition. Dude is nuts.

I did notice he changed his press ROM too. He doesn't go down to his chest anymore, another "shoulder" thing. I wonder if he will do that permanently now.

http://www.youtube.com/watch?v=-KGvij5o4cw&feature=player_embedded

Also, this. http://www.youtube.com/watch?v=f8Vo5a_W9Oc&feature=related

 

[MjFrancis]

He read the third edition of Starting Strength.

 

[SquiddyCracker]

I'm kinda considering jumping on this routine as I've gotten used to my little introductory routine the last month and a half (Bodysplit, one day of lower body/abs and two days of upper body and back - the following week it's two days of lower body/abs and one day of upper body and back):

http://cutandjacked.com/Workout-Routine-Lazar-Angelov

1st Day: Chest/Abs

Flat Bench: 4 Sets × 8 Reps
Incline Bench: 4 Sets × 8
Decline Bench: 4 Sets × 8
Pullovers: 4 Sets × 12
Hammer Press: 3 Sets × 12
Dips: 3 Sets × 12
Weighted Sit Ups: 4 Sets x failure
Hanging Leg Raises: - 4 Sets x failure
Side Bends: 4 Sets x failure
Side Crunches: 4 Sets x failure

2nd Day: Back/Traps/Forearms

Bent Over Row: 4 Sets × 8 Reps
Deadlift: 4 Sets × 8
Pulldowns: 4 Sets × 12
Pull Ups: 4 Sets × 12
Cable Row: 4 Sets × 12
Shrugs: 6 Sets × 10
Standing wrist curl behind back: 4 Sets x failure
Reverse barbell wrist curl over bench: 4 Sets x failure

3rd Day: Delts/Abs

Military Press Behind The Neck: 3 Sets × 8 Reps
Machine Press: 4 Sets × 8
Lateral Raises: 4 Sets x 10
Weight Plate Front Raises: 4 Sets ×10
Front Raise: 4 Sets × 10
Reverse Pec Deck: 4 Sets × 10
Reverse Fly’s (on incline bench): 4 Sets × 12
Weighted Sit Ups: 4 Sets x failure
Hanging Leg Raise: 4 Sets x failure
Side Bends: 4 Sets x failure
Side Crunches: 4 Sets x failure

4th Day: Triceps/Biceps/Forearms

Close Grip Bench Press: 4 Sets × 8 Reps
Tricep Pushdowns: 4 Sets × 8
EZ Bar Skullcrusher: 4 Sets × 10
Cable Kickback: 4 Sets × 12
EZ Bar Curl: 4 Sets × 8
Wide Grip Curl: 4 Sets × 8
Hammer Curl: 4 Sets × 8 Reps (each hand)
Concentration Curl: 4 Sets × 12
Standing wrist curl behind back: 4 Sets x failure
Reverse barbell wrist curl over bench: 4 Sets x failure

5th Day: Legs/Abs

Squats: 4 Sets × 12 Reps
Squat (to bench): 4 Sets × 12
Bulgarian Squat: 4 Sets × 12
Quad Extensions: 4 Sets × 16
Stiff Leg Deadlift: 4 Sets × 12
Leg Curls: 4 Sets × 16
Glute Kickbacks: 4 Sets × 20
Calf Machine Raises: 4 Sets × 20
Seated Calf Raises: 4 Sets × 20
Leg Press Calf Raises: 4 Sets × 20
Weighted Sit ups: 4 Sets x failure
Air bike: 4 Sets x failure
Side Bends: 4 Sets x failure
Barbell Twists: 4 Sets x failure

My initial concern is that it has a lot of focus on arm, maybe even a bit too much.

 

[Brolic Gaoler]

He read the third edition of Starting Strength.

Lol, to be fair, he's always been a fan of SS. But you already knew that.

 

[MjFrancis]

I'd hope so, he's quoted on the back cover, lol.

 

[Brolic Gaoler]

I'd hope so, he's quoted on the back cover, lol.

Yeah, and he declares his love for Rippetoe/SS on a regular basis.

I need to watch a motivation video, I don't wanna get off my ass and wreck myself on the bike again today. I'm tired, lol.

 

[fredrancour]

During squats a guy I know from High School told me to try the smith, it helps your range of motion.

So now you've gotta find a new gym because this one banned you after you beat his ass senseless for being stupid, right?

 

[Brolic Gaoler]

I'm kinda considering jumping on this routine as I've gotten used to my little introductory routine the last month and a half (Bodysplit, one day of lower body/abs and two days of upper body and back - the following week it's two days of lower body/abs and one day of upper body and back):

http://cutandjacked.com/Workout-Routine-Lazar-Angelov



My initial concern is that it has a lot of focus on arm, maybe even a bit too much.

I very much doubt you're ready for that routine.

 

[demon]

Has anyone ever waited for a squat rack at their gym because one of the gym trainers was having a female client do pushups on the barbell for 20 minutes? Anyone? Just me?

 

[fredrancour]

I'm kinda considering jumping on this routine as I've gotten used to my little introductory routine the last month and a half (Bodysplit, one day of lower body/abs and two days of upper body and back - the following week it's two days of lower body/abs and one day of upper body and back):

http://cutandjacked.com/Workout-Routine-Lazar-Angelov



My initial concern is that it has a lot of focus on arm, maybe even a bit too much.

When you say "introductory" you mean it's your first experience lifting ever? Like just 6 weeks of lifting out of your life? I believe that routine is intended for people significantly more experienced.

"I've gotten used to what I'm doing now" is not automatically a bad thing and spending eons in the gym is not automatically good.

 

[daemissary]

Been eating a ton of tuna lately. What's the best way to prepare a tuna sandwich without slathering it all in mayo?

Slathering it in mustard has always been my solution.

 

[despire]

Did some barbell curls for first time since I started training seriously. Now I feel dirty..

 

[Escape Goat]

My strongest muscles have become the ones I can't see. Abs and back have strengthened incredibly well over the past few months but i wouldn't know it by looking

feels bad and good man.

 

[Brera]

Today I manned up big time. Been researching compound exercises and had started doing bench presses with a bar rather than the smiths and went up a gear last month by doing squats. Shit felt good.

So I moved onto dead lifts. Started with just 20kg but fuck it felt good pushing myself! Did some squats as well, did I over do it? Best to do one or the other per workout?

Should have started doing it ages ago! Compound exercises are fuckawesome!

 

[despire]

Today I manned up big time. Been researching compound exercises and had started doing bench presses with a bar rather than the smiths and went up a gear last month by doing squats. Shit felt good.

So I moved onto dead lifts. Started with just 20kg but fuck it felt good pushing myself! Did some squats as well, did I over do it? Best to do one or the other per workout?

Should have started doing it ages ago! Compound exercises are fuckawesome!

20kg meaning the barbell + 20kg?

There's a routine in the OP, check it out. Or just do Starting Strength which is practically the same.

A beginner can and should do both squats and deadlifts in the same workout but check the OP for more info.

 

[SquiddyCracker]

When you say "introductory" you mean it's your first experience lifting ever? Like just 6 weeks of lifting out of your life? I believe that routine is intended for people significantly more experienced.

"I've gotten used to what I'm doing now" is not automatically a bad thing and spending eons in the gym is not automatically good.

Nah, I've been lifting for a year and a half, then been inactive for the larger part of a year before I started seriously some time ago.

 

[maximum360]

I have a question about weight loss trend. For about 3 or 4 months now I've been Lifting / running and dieting. I've been following a low carb diet, and eating at a caloric deficit (about 250-300 calories under) My weight loss has been noticable, I've gone from 193lbs to 179 lbs with a noticeable decrease in fat, and increase in muscle mass / amount of weight lifted. However my weight loss has followed a trend in which I would lose maybe 3 or 4 lbs very quickly like in a couple weeks, followed by a couple weeks of plateauing, then another 2 weeks of 3 or 4 lbs lost and so on. My weight went from 193 to 189, sat there, then to 186, sat there, then 184ish, and then to 179, and now I feel I'm stuck again.

I am not discouraged, I'm just continuing what I have been doing, but I am curious if this is the normal pattern of weight loss usually, or if I may be doing something wrong, or if there is something I can do to improve weight loss.

http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html

 

[blackflag]

what about eating a meal just before bed? does that bring any negatives in regards to fat and mass?

I actually most of the time end up eating almost all of my calories within 2 hours of bedtime.

It usually goes like this:

3pm - 600 cals

9pm 800 cals

11pm 1100 cals

something like that and it hasn't negatively affected me.

I'm not recommending it. It is just what I usually end up doing because of timing.

 

[blackflag]

Does FitGAF have a shirt on the NeoGAF Store? I'd totally wear that as my workout shirt if there was.

Amazing idea

 

[blackflag]

So not only can I get down to the 6th notch in my weightlifting belt now (when I started at the third). I can wear size 34 jeans/shorts now no problem and large shirts almost look "normal" on me compared to last week. Shit's going fantastic. I hope to be down near 215-210 with the remaining 3 weeks left on this cut, but I suspect I'll start leveling off soon.

Hi-five. Same thing here man. I got the elitefts belt awhile ago. I think it was on the 2nd to biggest hole. Now I'm on the very smallest so I need to quickly get a new one.

 

[muntersaur]

Did some barbell curls for first time since I started training seriously. Now I feel dirty..

This sentiment is ridiculously stupid

 

[blackflag]

This sentiment is ridiculously stupid

Seriously, I do my 5/3/1 BBB 4 times a week and still manage to do some bicep curls, concentration curls, dips, tricep pushdowns, lying bb tricep extensions, incline db bench, flyes, dumbell rows, additional legs stuff, etc, etc.

I would of course always focus on the big lifts and just leave after those if I was too tired or not recovering properly but that's never happened even on a 1k deficit.

I'm not saying you should do that, just saying don't feel bad if that's what you want to do. I love lifting. It is my favorite thing to do and I'm actually annoyed that I can't go everyday because I need to recover, so when I'm there, I definitely make the most of it.

 

[SeanR1221]

So not only can I get down to the 6th notch in my weightlifting belt now (when I started at the third). I can wear size 34 jeans/shorts now no problem and large shirts almost look "normal" on me compared to last week. Shit's going fantastic. I hope to be down near 215-210 with the remaining 3 weeks left on this cut, but I suspect I'll start leveling off soon.



They are an assistance exercise. Shit ain't that serious.
I guess if you want to be great at dips I see your point, but I'm of the "don't major in the minors" line of thought.

Fantastic work and now I'm really jealous. I wear a 34. Better step my game up!

 

[FallingEdge]

I just want to look big lol. Give me 13-15% bf and around 235 lbs and I be good.

I think I can put on 15-20 lbs in a year.

 

[Jaladinozozo]

I'm kinda considering jumping on this routine as I've gotten used to my little introductory routine the last month and a half (Bodysplit, one day of lower body/abs and two days of upper body and back - the following week it's two days of lower body/abs and one day of upper body and back):

http://cutandjacked.com/Workout-Routine-Lazar-Angelov



My initial concern is that it has a lot of focus on arm, maybe even a bit too much.

This looks insane, especially if you keep your rest time between sets at a minimum.

 

[despire]

This sentiment is ridiculously stupid

Maybe you shouldn't take everything so seriously

I was joking.

 

[bro1]

This looks insane, especially if you keep your rest time between sets at a minimum.

It looks like the program my friends came up with high school after reading Arnold's Bible of Bodybuilding.

 

[Brolic Gaoler]

Trying something new with my chicken breast today. I seasoned them with poultry season as usual, but then I loaded them with red chili flakes and put jalapenos on the top and bottom of them I hope it turns out well.

My strongest muscles have become the ones I can't see. Abs and back have strengthened incredibly well over the past few months but i wouldn't know it by looking

feels bad and good man.

Progress is progress, it's always good.

Today I manned up big time. Been researching compound exercises and had started doing bench presses with a bar rather than the smiths and went up a gear last month by doing squats. Shit felt good.

So I moved onto dead lifts. Started with just 20kg but fuck it felt good pushing myself! Did some squats as well, did I over do it? Best to do one or the other per workout?

Should have started doing it ages ago! Compound exercises are fuckawesome!

Yep, congrats on that discovery, now go beast mode.

Hi-five. Same thing here man. I got the elitefts belt awhile ago. I think it was on the 2nd to biggest hole. Now I'm on the very smallest so I need to quickly get a new one.

Yeah, shit feels awesome.

Fantastic work and now I'm really jealous. I wear a 34. Better step my game up!

Thanks! I'll wait to post any pics till I'm done with this cut now. Hopefully I look plenty different than the last pic I posted at 230.

I just want to look big lol. Give me 13-15% bf and around 235 lbs and I be good.

I think I can put on 15-20 lbs in a year.

I think I'm still around 20%BF to be honest, but I could be mistaken. I'd be happy around 15% too!

 

[Pete Rock]

Has anyone ever waited for a squat rack at their gym because one of the gym trainers was having a female client do pushups on the barbell for 20 minutes? Anyone? Just me?

Not that bad, but last week I did have to wait on a guy doing some half-assed form of assisted pull ups, hanging from the front of the rack with his feet slung over the stationary barbell. Points for creativity, I suppose.

 

[blackflag]

i'm 6'0 230 34-36 inch pants (haven't actually measured waist) and estimated at 25% bf still.

Assuming 25% is correct (I don't think it could be more than that)I should get to 15% on Oct 30 providing I do the following and my hormones aren't jacked up.

2,200 cals on rest days
2,300 on lifting days

That should drop me 2 lb a week.

Those cals scale down as I drop the weight but not by much. It only ends up dropping by 50 cals on rest days and 25 on workout days.

Oct. 30 sounds so far away and even then I won't really be done because I don't want to bulk until like 12%.


Still, big progress from last September when I was 310, 46inch waist, and who knows how much bf? 40%? just guessing.

Trying to find a before picture so I can post before and where I am now but I didn't like to get my picture taken back then lol.

 

[justjustin]

I need some advice on squats.

I began starting strength a little over a month ago. My squat started at a paltry 105 and I've worked my way up to 160. However, a couple problems have come up with higher weights. I have freakishly long forearms, so I can't properly place my hands around the bar as outlined in starting strength. This results in weight being placed on my wrists, so when I tried 165 today I simply couldn't perform squats due to accumulating wrist pain. One solution would be to raise my arms back higher to create a better shelf for the bar to sit on, but I have a catch at the bottom of my right shoulder (I've had it for years) than prevents me from moving that arm far enough back. Not sure how to get the weight off my wrists without further compromising form.

What's the best thing to do? I can do all the other lifts just fine, so should I just skip squats until my wrists heal or do squats at lower weight for a while? Any good exercises to strengthen wrists? In addition to bench press, overhead press, deadlift and power clean I do pullups, lying tricep extensions and incline dumbell curls. Maybe that's enough for my wrists already.

Thanks.