-
Hey, guest user. Hope you're enjoying NeoGAF! Have you considered registering for an account? Come join us and add your take to the daily discourse.
Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
- Start date
- Status
Would like to know this too. I manage to get the bar in the right spot, but my wrists are bent all the way back and I'm just holding the bar with my fingertips. Might be alright for now, but when the weight gets heavy it might start to be an issue.
fredrancour
Member
stretch your chest. Use a door frame.
Find a wall.
Lay down on your back. Place your feet flat on the wall as if you were in a squat position, and scoot your butt in towards the wall. Scoot as close to the wall as you can.
Then, push your knees out with your forearms, chest out, shoulders back, keep your toes at a 30 degree angle, and PUSH your lower back/butt towards the floor and try to flatten your whole back. You should feel the most awesome feeling in your hip.
Hold it for 2-3 minutes and as your hip flexors get looser, try to push your lower back towards the floor even more. If you aren't feeling anything, you are doing it wrong.
Make sure to do some opposing stretches after to loosen up the area a bit because it will feel tight.
This may or may not make you barf.
Thanks. Will try this.
I've had this exact same problem since I started barbell squatting. I don't know if it's a shoulder flexibility issue or that my upper arms are too short or what, but I just can't get it right. I end up holding the bar with my fingertips like you described. I guess it's not that bad since your hand is only supposed to keep the bar in place, not support its weight, but I don't want to fuck up my wrists from doing it wrong too much. I've tried shoulder stretches with elastic ribbons but they haven't helped much if at all.
I do try to raise my elbows as high as possible and it helps. You practically have to anyway to create that 'shelf' for the bar to rest on.
I don't really feel the tension in my wrists at all. The tension I feel is all in my shoulder and the upper part of my arm.
Ah I see, perhaps a rotator cuff issue? In that case, before squatting warm up with some shoulder dislocations. Grab a big towel or a light wood pole (my gym has a couple wood bars that work perfectly for this) and perform the motion for a few minutes, it'll really help your rotator cuff.
What motion?
edit: nvm Google to the rescue. Thanks rando.
I think one of the main culprits here is that I have bad posture. I have mostly self corrected my back through several years of keeping my abs flexed as I walk (helps me straighten my back), but my neck definitely goes more forward than it should. Might take me a while to correct that, but I'll start with some stretches.
edit: wow those shoulder dislocations feel incredible. I have to grip the broom handle as wide as I can (about 4.5 feet) to do it, though...but it's getting easier with every repetition.
edit: nvm Google to the rescue. Thanks rando.
I think one of the main culprits here is that I have bad posture. I have mostly self corrected my back through several years of keeping my abs flexed as I walk (helps me straighten my back), but my neck definitely goes more forward than it should. Might take me a while to correct that, but I'll start with some stretches.
edit: wow those shoulder dislocations feel incredible. I have to grip the broom handle as wide as I can (about 4.5 feet) to do it, though...but it's getting easier with every repetition.
Hey muscleGAF, I have a couple questions. For the last couple months I've been doing a 5 day split with a buddy and I don't feel like I'm able to increase poundage as often as a beginner should. This has been making me question whether I should stop piggybacking his routine or if I'm just overthinking things and should stick with it.
What is better for a somewhat beginner - 5 day split, 3x full body, or something else? Why? Goal is getting big. Don't really care about being toned or any of that jazz. My schedule allows me to be in the gym for an hour a day all week if that's the best program.
Also, what kind of sets and reps would you guys suggest?
Any advice is much appreciated.
edit: reading through OP. Will post current routine after.
What is better for a somewhat beginner - 5 day split, 3x full body, or something else? Why? Goal is getting big. Don't really care about being toned or any of that jazz. My schedule allows me to be in the gym for an hour a day all week if that's the best program.
Also, what kind of sets and reps would you guys suggest?
Any advice is much appreciated.
edit: reading through OP. Will post current routine after.
I would help if you post your routine. Maybe you overexercise and don't let yourself time to rest.
In my expirience the simpler routine is, the better for beginners.
Alright, let me do this properly this time.
Age: 24
Height: 5'11
Weight: 175
Goal: Size first, posture correcton second.
Current Training Schedule: 5 day split, monday through friday.*
Current Training Equipment Available: Gym with free weights and a lot of machines.
Comments: Currently have typical sitting-all-day posture that I'd like to fix. I'll likely modify any standard routine to help meet this goal. IE: If I do 3 day fullbody, at least one of those days I'll sub out an upper body push exercise for a pull one.
* Current routine
Started doing this with a buddy who was already on this routine. Did it for a couple months but noticed what seems to be really slow poundage progression for a beginner. Unsure whether it's do to the routine itself working my muscles only once a week, if it's intense, or some other factor.
3x10 for pretty much everything
Monday: Legs - squats, lunges, leg curls, glute ham raises, pull throughs
Tuesday: Arms - bench dips, extensions, pull downs, bb curl, alt db, incline db
Wednesday: Shoulders - arnold press, upright row, front raise, side raise, rear delt row
Thursday: Back - deadlifts, barbell row, lat pulldowns, cable row, close grip pulldowns, db row
Friday: Chest - bench press, cable crossover, incline press, straight arm db pullover, flies
Weekend: rest
Now the questions:
What's better for muscle growth as a beginner - working each muscle multiple times a week or intensely working them once a week?
I saw OP mentioned 8 reps is a good target for size but then mentioned 12+ reps for "Sarcoplasmic Hypertrophy" which I don't quite understand. When it comes to reps, size is my ultimate goal.
Also looking for any comments or advice on anything above.
Age: 24
Height: 5'11
Weight: 175
Goal: Size first, posture correcton second.
Current Training Schedule: 5 day split, monday through friday.*
Current Training Equipment Available: Gym with free weights and a lot of machines.
Comments: Currently have typical sitting-all-day posture that I'd like to fix. I'll likely modify any standard routine to help meet this goal. IE: If I do 3 day fullbody, at least one of those days I'll sub out an upper body push exercise for a pull one.
* Current routine
Started doing this with a buddy who was already on this routine. Did it for a couple months but noticed what seems to be really slow poundage progression for a beginner. Unsure whether it's do to the routine itself working my muscles only once a week, if it's intense, or some other factor.
3x10 for pretty much everything
Monday: Legs - squats, lunges, leg curls, glute ham raises, pull throughs
Tuesday: Arms - bench dips, extensions, pull downs, bb curl, alt db, incline db
Wednesday: Shoulders - arnold press, upright row, front raise, side raise, rear delt row
Thursday: Back - deadlifts, barbell row, lat pulldowns, cable row, close grip pulldowns, db row
Friday: Chest - bench press, cable crossover, incline press, straight arm db pullover, flies
Weekend: rest
Now the questions:
What's better for muscle growth as a beginner - working each muscle multiple times a week or intensely working them once a week?
I saw OP mentioned 8 reps is a good target for size but then mentioned 12+ reps for "Sarcoplasmic Hypertrophy" which I don't quite understand. When it comes to reps, size is my ultimate goal.
Also looking for any comments or advice on anything above.
You're routine looks fine, as in it will lead to results, but what is your diet like? how much sleep are you getting?
The Mana Legend
Banned
Can doing too much running on a treadmill in one day be bad? I just ran 3 miles on it, but later today I want to do more. I fucking love running.
It honestly looks like way, way too much volume for a beginner. You really should consider a 3 day a week full-body routine in order to build a solid base, especially if you have posture issues. 1 year ago my APT was so bad it made me look 20lbs fatter, now I look 2 inches taller, and have near-perfect posture.
Diet isn't great but it's not horrible either. 7-8 hours of sleep a night. With my current workout, I'm just concerned with not really making strength gains even though this is the time where the most should occur.
I'm not getting worn out or having trouble completing the current one. I have plenty of free time to commit and just want to do whatever is best.
Part of me agreeing to do a 5 day split with a buddy was so I could better control posture correction through isolation exercises. What routine did you do to fix yours?
AdventureRacing
Member
I was doing similar to you but now i'm doing 3 full body workout routines a week and 3 days of HIIT. Gives my body more time to recover for my big lifts and also means i can kep my fitness up. I feel like it's working well so far.
Syphon Filter
Member
you are doing the hiit on separate days right?
Isolation isn't going to help your posture. Isolation allows the weak muscles to remain weak. Compound full body lifts force every muscle to do their part.
Personally, I did the beginner workout from the OP. Squatting deep and heavy did more for my posture, than years of the isolation work you're doing is going to.
Just because you have the time doesn't mean going to the gym more is better.
You mention not getting tired from this routine. That's because it's designed for goals completely different from yours, and someone as a much more experienced level.
Bottom line, if you feel like you aren't seeing results on this program (strength gains, etc) it's probably because you aren't. It isn't mean for a beginner for sure.
I know this may come off as over obsessing but I know in advance i'm not going to get a good night sleep tonight, because I've got to sleep late and wake up early tomorrow.
The question is should I workout today or postpone it to tomorrow, which means i'll be behind schedule on my workouts.
The question is should I workout today or postpone it to tomorrow, which means i'll be behind schedule on my workouts.
RumblingRosco
Member
Personally, I just do the work out today, even if it's not necessarily 100%; assuming you'll at least be able to get a good night's sleep tonight. I'm in the same situation actually; I have to be at my lab for a 1 hour length of time every 3 hours for the next ~48-72 hours, so the max sleep I can get at any one point is about 2 hours. I'm still going to put in what I can for a workout over these few days and make sure I'm eating plenty.
Also, a repost of a question from a few days ago:
Soka said:
Any thoughts on 1MR (or other?) pre-workout supplements, GAF? Worthwhile or only for the top 1% lifters (which I am definitely not)?
fredrancour
Member
Too much running on a treadmill has been found to lead to spontaneous death by boredom. Run outside! I'd add "or at least on a track" but I'd imagine not everyone lives near a school that lets them run on the track.
But seriously, if you think you are capable of more than 3 miles safely then go ahead. 6+ mile workouts are not uncommon at all for experienced distance runners.
AdventureRacing
Member
Yeah i alternate days between gym sessions and doing my HIIT. I have one day a week where i just rest.
I disagree about isolation being useless for posture. Any site or guide or anything mentions exercises like bridges and planks as among the best for posture correction. It just gives better control over fixing balance problems. Like I said, when talking about isolation vs compound I'm only talking about the first goal of gaining size. If, say, my pecs are shortened and back is extended then training both at the same frequency won't fix my posture which is probably the main draw to isolation for me.
I know more isn't always better. My point was more is an option. I don't need to do 3 day workout since 5 day is too hard or too time consuming. I'm looking for the best possible workout for me. If that best workout was 10 hours a week in the gym then I'd do it. (just saying I have a lot of free time and energy)
fredrancour
Member
But heavy compounds will work the back far far more than the chest. That's one of the reasons they fix posture. Also, if your chest is that tight then squatting would stretch it.
If I go too long between workouts, I start slouching without realizing it. Deadlifts are basically "grab a barbell and then stand up with good posture." Cleans are similar. Squats require it but I feel like they don't work it as directly.
And your progress seemed slow because splits like that aren't the fastest way to add strength. If you don't want to do a 3 day full body thing at least do a push/pull split so everything gets worked more than once a week.
Planks work more than just abs. I agree some isolation to complement your big lifts can help, I did glute raises, essentially thrusting the barbell, to help with mine.
For a beginner like you looking for size gains and posture improvement, a 3 day a week full-body routine truly will give you the best results.
Sometimes this thread does push them too hard, but you are the ideal candiadate to see the best gains from something like SS.
The routines tell you the reps prescribed. As a beginner, with strength will come size. If you want to correct your posture, you cannot train specifically for size, you need to strengthen those muscles. Do the 5 reps it asks of you for most lifts, and you will see great size gains, improved strength and posture.
5 and below for strength, 8-12 for size is a general rule of thumb. Even 6-12 for size. Obviously there's a huge amount of crossover here though, if you do low rep ranges and can bench 300lbs, you're gonna have some big muscles. If you do 12 rep bench sets you can still get strong. I would say it's better to be on the lower end of the scale than going very light though, especially as a beginner.
FallingEdge
Member
I really want to start focusing on my calves. The rest of my legs are big and solid but my calves remain small. Should I just do standing and sitting calf raises and that's it? Talking like 3x15. Hit them heavy and hard.
I read an article on t-nation about doing standing calf raises with just your body weight, 100 times every day. That's what I'm trying to do, but I miss some days here and there...
here's the article: http://www.t-nation.com/free_online_article/most_recent/the_answer_for_massive_calves
Escape Goat
Member
Do we have any whey protein shake deals anywhere at the moment? I'm beginning to run low after buying two tubs from the BB.com deal a month or two ago. If there aren't any where do you guys get affordable whey that tastes good but isn't made of crap?
If you took a tap class, you'd get way more than that in. But even the average hour long ballet, jazz, or hip-hop class would get you more than that.
I usually do 3 sets of 30 with just body weight and mine get sore as hell. Go slow and really squeeze at the top. I do one leg at a time.
HollovVpo1nt
Banned
Guys, what's your opinion on this SixpackShortcut dude?
Honestly I don't have a problem with him like many people seem to. He makes free videos on Youtube with decent routines and eating tips. If you want you can sign up for his program but no one's making you. Not really a big deal.
RumblingRosco
Member
He reminded me how awesome coconut oil is for adding calories easily, so he gets a thumbs up from me.
I took Shogun's advice and incorporated 5/3/1 into my Six day routine. I also added some super sets in now as well.
Here's what it looks like:
I feel really comfortable with this routine and I've been using it for two weeks without any real problems. I've said in the past that my body is used to only having 2 rest days a week because of how much I played sports for the past 10 years.
Here's what it looks like:
I feel really comfortable with this routine and I've been using it for two weeks without any real problems. I've said in the past that my body is used to only having 2 rest days a week because of how much I played sports for the past 10 years.
ldcommando
Banned
This guy doesn´t like him.
And on the same page: Are You Part Of The Rippetoe Cult ? Fit-gaf will enjoy that one.
HollovVpo1nt
Banned
Thing is, I've been working out for about a year now. I've been serious about fitness for the past 6 months, the months before that was just me screwing around in the gym. Although I see slight results, it's nowehere near where I wanted and thought it would be. I have no clue what to eat and when to eat it. I randomly stumbled upon that SixpackShortcuts vid, my routine is fine the way it is.
So how do you go about consuming coconut oil? And is it healthy to consume a lot of?
And on the same page: Are You Part Of The Rippetoe Cult ? Fit-gaf will enjoy that one.
I ignore people who can't even use correct grammar on a simple list.
ldcommando
Banned
Posted that for the lulz. I didnt even know that blog, guy is salty as fuck.
- Status