Brolic Gaoler
formerly Alienshogun
Leg curl not even once.
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Fitness |OT6| Defying gravity, Quest madness, and Muscle Shaming
- Thread starter SquiddyCracker
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Leg curl not even once.
Brolic Gaoler
formerly Alienshogun
What are these exercises?!?!?
Haha theyre of course secondary to the mighty squats and glute ham raises. I usually use them at the end of leg day for high volume burnout
Brolic Gaoler
formerly Alienshogun
I should probably throw some leg press in every once and a while. I just like snatch grip Romanian deads and good mornings too much.
Well there's also the whole I'm not squatting conventionally right now. I'm focusing on front squats as a main movement.
Ah yes I did front squats as my exclusive squats for about 6 months, had very solid quad gains.
I've been putting more emphasis on my hams for the past several months, I feel like they have been somewhat neglected compared to my quads (my mind muscle connection on legs has always been focused on quads, not really my hams) so I went back to back squats, along with more ham exercises
I'm kinda curious about trying jefferson squats in the future, but they look kinda funny haha
MrToughPants
Brian Burke punched my mom
My leather do-wins still look brand new, got them in 2009.
Brolic Gaoler
formerly Alienshogun
See I'm the opposite. My quads are weak as hell, but I think my hams are pretty tough. At least relative to my quads.
That's because they are terrified to look anything but brand new.
HisshouBuraiKen
Member
This is a good time to ask then:
In 12 hours I will be wrapping up squats and moving on to hamstrings. 5 sets of 10 of something.
Everyone tell me the best hamstring exercise and link me to a video that shows me how to do it properly (no postage-stamp gifs from ExRx). I have a well-equipped gym, but not SO well-equipped that it has a GHR station. I am jacked-up on power pellets and injury free right now so nothing's off-limits.
Brolic Gaoler
formerly Alienshogun
Uh, wat?
Dude, just deadlift and do accessory movements.
P.S Lay off of the "power pellets" and dial it back a notch before "injury free" becomes a thing of the past.
Irobot82
Member
You know that defense and Kap is just too good for GB to have a legitimate shot of stealing one on the road. Deep down you've gotta know...right?
Nah man. I think it's you and my dad that believe. But hey this is neogaf. BELIEVE.
HisshouBuraiKen
Member
I'm not deadlifting on my squat day? I'm doing 5/3/1 BBB and the program has you doing leg curls as an accessory exercise on squat day, I'm just soliciting suggestions for alternatives.
I also don't have any actual power pellets. They're just protein brownies.
Brolic Gaoler
formerly Alienshogun
Then leg curl.
You should do the routine as prescribed for a while and see how it works. THEN experiment down the road to see if you gain or lose. Only then will you figure out what does what for you.
BronzeWolf
Banned
They do seem a lot sturdier than my cloth ones.
FITNESS GAF!
I had my first personal training session!
After a couple of months of Starting Strength I thought it might make sense to actually do a form check with a real coach (powerlifter and owner of the gym).
I ended up with a weird new program to "help me" with my inbalances.
Some of these exercises seem a bit.. physio therapy and I never really had any issues there..
Am I too critical? He is a Poliquin follower and the program I now have is as follows:
day1
- abducted bent over row (tempo ala german volume training 40x2 = 4 down, hold, explode, hold up 2seconds)
- bench press (40x2)
- rotator off knee
- powell side lateral
day2
- good morning (42x0)
- squat (42x0)
- lying leg curl
- reverse hyper
day3
- pull up (42x0)
- standing shoulder press
- rotator off knee
- powell side lateral
Is this an ok routine to do for a month or two and then return to SS?
I just wanted a technique coaching and got this instead. I guess I was weak everywhere?
I'm confused!
I had my first personal training session!
After a couple of months of Starting Strength I thought it might make sense to actually do a form check with a real coach (powerlifter and owner of the gym).
I ended up with a weird new program to "help me" with my inbalances.
Some of these exercises seem a bit.. physio therapy and I never really had any issues there..
Am I too critical? He is a Poliquin follower and the program I now have is as follows:
day1
- abducted bent over row (tempo ala german volume training 40x2 = 4 down, hold, explode, hold up 2seconds)
- bench press (40x2)
- rotator off knee
- powell side lateral
day2
- good morning (42x0)
- squat (42x0)
- lying leg curl
- reverse hyper
day3
- pull up (42x0)
- standing shoulder press
- rotator off knee
- powell side lateral
Is this an ok routine to do for a month or two and then return to SS?
I just wanted a technique coaching and got this instead. I guess I was weak everywhere?
I'm confused!
HisshouBuraiKen
Member
OK, my fault for not sitting down and actually constructing a post instead of just shooting off quick replies. That is pretty much the situation I'm in. I've done the leg curls (seated, they're all I've got) for a few months as part of the program and do not feel that they are the best thing I could be doing for hamstrings. Combined with all the talk of targeting the hammies on the previous page, I figured I'd see what FitGAF likes to do for them as far as assistance movements go.
That's what I'm saying. I hate leg curls. What are glute ham raises? I'm sure my gym has the requisite machine or whatever. I'm just a little bit to drunk to look them up
Walmart protein, specifically, Bodyfortress as the main source of whey protein, good or bad? I heard that they put alot of fillers in Walmart supplements but you can't beat the value. I currently take ON Optimum whey. Any advice on whether or not I should switch to Bodyfortress?
Can't beat the value? I post protein deals weekly that destroy the value of Walmart protein.
Quit buying that shit 2lbs at a time and you'll save a ton in the long run.
Sorry if I didn't catch your posts but are your deals applicable to us folks in Canada? And which brands do you recommend?
Brolic Gaoler
formerly Alienshogun
Looks like my name is getting changed after all. So that should be happening soon.
And man, if you guys aren't doing snatch grip high pulls you're missing out. That shit nails the crap out of your yoke.
And man, if you guys aren't doing snatch grip high pulls you're missing out. That shit nails the crap out of your yoke.
RumblingRosco
Member
I usually just watch Slickdeals. Seems like someone on there finds 90% of all good deals pretty quickly.
SquiddyCracker
Banned
I might have to switch over to soy protein because of the issues I'm having with whey.
Unless those fancy microlyzed hydryolized whey varieties are cheaper.
Unless those fancy microlyzed hydryolized whey varieties are cheaper.
velociraptor
Junior Member
What whey proteins have you tried
I use RedflagDeals but to be honest we get ripped off here in Ontario at least. There is a $30 difference in a tub of 5lb of Optimum Whey between US and Canada. Such BS.
The problem is that I need to take 6 scoops to fit my protein intake so I need a more efficient solution.
Guys, I've been thinking about different ways for a lean bulk. One way would be to do a normal LG style bulk. An alternative would be to eat slightly over maintenance every day but I'm worried about getting fat again. Then I thought about 6/1 style of bulking. With this I mean bulking through the week but then fasting for a day (on sunday for example). This would allow me to eat over maintenance six days a week and to sustain anabolism. Then during that one day of fasting I would burn off the fat I've accumulated during the week. Thus I could theoratically bulk for a long time without needing to cut. I would do this by fastinh from saturday night to sunday night and then eating a small meal of mainly protein on sunday night.
I'm thinking this could work very well. Definately better than spending 4 days of the week under TDEE with LG. One day of fasting shouldn't be that bad when I get to spend six whole days eating over maintenance.
I'm thinking this could work very well. Definately better than spending 4 days of the week under TDEE with LG. One day of fasting shouldn't be that bad when I get to spend six whole days eating over maintenance.
SquiddyCracker
Banned
Concentrate and Isolate from Myproteins as well as Bulkpowders, flavoured and unflavoured.
MrToughPants
Brian Burke punched my mom
I pay around $130-140 for 10lbs of ON GS in Manitoba, it really is a rip off. GNC and SVN have the same damn prices...
Alienswoleguns
That's definitely my case as well. When I cross my leg my hamstrings look almost elephantine, hah.
It's probably one of the reasons my squat is so weak compared to my deadlift.
Also, do you do both RDLs and GMs Shogun? How do you program them?
I used to do RLDs which greatly aided my deadlift but I swapped them out for GMs which I believe are more suited to assisting the squat. But now my deadlift is starting to suffer and I'd like to bring RDLs back, except I have no idea where to put them
You're concerned about halting your muscle growth when you want to work out 'lightly' and are taking no days off for rest?
my concern was more because of the fish. ive had one person say you shouldnt eat a lot of fish if you workout. then i had another person say, dont worry about amount worry bout if the fish has mercury or not. so i wanted to know which is more accurate, if any of the two are.
Yeah man there has to be a better option for us Canucks.
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
You can't bulk without gaining fat. It doesn't work like that. What you can do is minimize your fat gain by eating at a conservative surplus. That's about 10% above your maintenance. Just hit your daily caloric goals every day whether you're working out or not; I really don't see the the purpose of fasting. It'll only slow you down. Determining your maintenance takes some time as it is different for everyone. All those calculators I've used have been pretty off-the-mark. Most say I shouldn't be eating more than 2800 calories/day to clean bulk, but I've recently had to up that number from 3000 to 3200 because even at 3000 I was seeing little progress. That's what my maintenance seems to be around.
I know you can't bulk without gaining fat, that's why I'm thinking these things.
Minimizing the fat gain while allowing muscle gains is the goal here. That's why I'm considering bulking for 6 days and fasting for one day. If it allows me to make gains, while minimizing fat accumulation, I can theoretically bulk for a longer time without having to cut. And that's a good thing.
And if not total fasting, then minimal calories anyway on one day. Dunno, I have to play around with some numbers.
SquiddyCracker
Banned
Regarding bulking/cutting/etc:
Imho it seems like the best thing to do is a steady leangain diet after you've hit a low bodyfat percentage so that you can benefit of improved nutrition partitioning, e.g. the calories and nutrients you eating going primarily into non-fat structures of your body. Do this at a surplus where you gain 2-2.5 lbs a month, of which you can be sure a vast majority is lean mass, and you can bulk for so much longer before you've gained enough fat to merit a cut.
I am personally doing this because I'm also having a terrible time actually cutting down to a 10% BF, so there's no way I'd be doing that after an extended bulk where I got so much more fat to get rid of. Then there are purely aestethic reasons, such as me not wanting to look fat
If a big bulk works for you, and you're confident in being able to cut down without too much of an effort, then by all means go for it.
I'm also a vegetarian, so I can't really engage in "cheat mode" cuts like keto as I can't eat meats.
Working out everyday will without doubt hinder muscle growth.
You need definitive rest days where your aren't being worked out, so that they can actually rest and recuperate for the next session.
Sure, don't eat above recommended guidelines when it comes to fish that is high in mercury, but it's really not something that you need to take into consideration when it comes to your gains.
Imho it seems like the best thing to do is a steady leangain diet after you've hit a low bodyfat percentage so that you can benefit of improved nutrition partitioning, e.g. the calories and nutrients you eating going primarily into non-fat structures of your body. Do this at a surplus where you gain 2-2.5 lbs a month, of which you can be sure a vast majority is lean mass, and you can bulk for so much longer before you've gained enough fat to merit a cut.
I am personally doing this because I'm also having a terrible time actually cutting down to a 10% BF, so there's no way I'd be doing that after an extended bulk where I got so much more fat to get rid of. Then there are purely aestethic reasons, such as me not wanting to look fat
If a big bulk works for you, and you're confident in being able to cut down without too much of an effort, then by all means go for it.
I'm also a vegetarian, so I can't really engage in "cheat mode" cuts like keto as I can't eat meats.
Working out everyday will without doubt hinder muscle growth.
You need definitive rest days where your aren't being worked out, so that they can actually rest and recuperate for the next session.
Sure, don't eat above recommended guidelines when it comes to fish that is high in mercury, but it's really not something that you need to take into consideration when it comes to your gains.
Ok guys, I was reading through the 5/3/1 accessory section again and I want everyone's opinion. I'm looking to simplify things. I feel like I've been spinning my wheels for a little now. Here's what I came up with
OHP 5/3/1
Standing DB press
Chin up
Barbell curl
Deadlift 3x5
Cable rows
Kroc rows
Shrugs
Bench 5/3/1
LTE
Incline DB press
Rope push down SS with Face pulls
Squats 3x5
Leg curls
Leg press
Leg extension
So a few things to note. I'm putting dips on hold. I think they're making my shoulder and elbow feel like shit. Also can't do good mornings and RDLs right now. The squats and deads are moving up 10 pounds a session. When I get to 50% of my old DL max I'll move back to a 1x5
Most exercises will be one warm up and 2 working sets.
I'll also be doing my PT rehab work during this.
I think it's simple yet effective, but please be critical if I should change something/everything.
OHP 5/3/1
Standing DB press
Chin up
Barbell curl
Deadlift 3x5
Cable rows
Kroc rows
Shrugs
Bench 5/3/1
LTE
Incline DB press
Rope push down SS with Face pulls
Squats 3x5
Leg curls
Leg press
Leg extension
So a few things to note. I'm putting dips on hold. I think they're making my shoulder and elbow feel like shit. Also can't do good mornings and RDLs right now. The squats and deads are moving up 10 pounds a session. When I get to 50% of my old DL max I'll move back to a 1x5
Most exercises will be one warm up and 2 working sets.
I'll also be doing my PT rehab work during this.
I think it's simple yet effective, but please be critical if I should change something/everything.
MrToughPants
Brian Burke punched my mom
Yea dude is strong.
Green and Belyaev are in a class of their own.
Belyaev 391kg raw DL WR @90kg
Green is built like a dwarf from fantasy novels...a shit brick house
Lovely Salsa
Banned
ok I am going to try tomorrow to bench 70 kgs without a spotter.
I just want reassurance that it wont kill me if I fail. I weight 80 kg
?
I just want reassurance that it wont kill me if I fail. I weight 80 kg
?
Have you tried that before? What's your PR? How many reps?
Lovely Salsa
Banned
Nope, never tried it before. 5 reps
My PR is 65
I've been stuck on that for awhile since I never had the courage to try for more
zero shift
Banned
So as I said before I can't do pullups what alternative do I have to replace that with in Starting Strength.
Lovely Salsa
Banned
http://www.youtube.com/watch?v=FXyvbvF7cPw
or get a chair and do this:
http://www.youtube.com/watch?v=QZF0Uz7rty8
Can you do chinups? (palms facing you)
If so do those.
If not, you'll have to work to build up enough strength to be able to do chinups or pullups.
Here's a good protocol for developing chinup / pullup strength.
That was pretty awesome. I was following his updates yesterday through Facebook. A 700lb squat at his bodyweight is really something.
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