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Fitness |OT7| #Swelfies, Trap Lords, and Quadzilla
- Thread starter FallingEdge
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D
Deleted member 47027
Unconfirmed Member
Wow this looks beefy as fuck. Lots of info there. Will dig in later, Keto Friend.
Pakoe
Member
Not sure why but this is a week where my low numbers are bumming me out.
Saw a scrawny looking kid pull a lot more then I can.
Another person with seemingly less bodyweight and muscle squatted more then I would..
The feels...
Stop comparing yourself to others, nothing good can come out of it.
Can't praise this site enough. I've looked up exercises in there countless times.
Should be in the OP imo
Team Jones
Member
Alright I'm in need of some advice.
I've been doing the beginner workout from the op for something like a year now, it's been going very well for me. However lately, as I've gotten higher and higher in weights I feel like doing squats three times a week is really tiring me out and hampering my recovery.
I'd like some tips and recommendations as to what to do. I've thought of making squats a twice a week thing and switching it out on Wednesdays to some other exercise, but I'm not sure what. What do you all think?
I've been doing the beginner workout from the op for something like a year now, it's been going very well for me. However lately, as I've gotten higher and higher in weights I feel like doing squats three times a week is really tiring me out and hampering my recovery.
I'd like some tips and recommendations as to what to do. I've thought of making squats a twice a week thing and switching it out on Wednesdays to some other exercise, but I'm not sure what. What do you all think?
So I was doing one of those pec fly machines just now, and a little bit into it as It was becoming more strenuous I got this big headache right in the back of my head.
Was it because I went too hard or something? Never had that happen before. I went to a different machine and the pain came back. Decided to just quit the gym early. Gonna go on a run now, hopefully it's just a headache or something...
Was it because I went too hard or something? Never had that happen before. I went to a different machine and the pain came back. Decided to just quit the gym early. Gonna go on a run now, hopefully it's just a headache or something...
Arrowgigantic
Member
WE GOT A LEG DAY SKIPPER HERE
Could be a exertion headache, though I think it's pretty unusual to get from training chest, though I suppose it's possible. A lot of it has to do with how you're breathing and how much force you're exerting on the reps. I got one once from the leg press machine, and I wanted to die.
D
Deleted member 47027
Unconfirmed Member
FallingEdge please add to OP
Alternatively, someone could start a thread about it if you guys feel like arguing with people.
Been a long day, happy I resolved the work shit.
Arrowgigantic
Member
OK, here's my real advice: Skip one time on a Friday and then go back to three times a week. If you still feel beaten up, make sure your nutrition and hydration are good. Still gotta drink water on off days.
ThanksVision
Member
Hi FitGaf,
Firstly, this thread is awesome and the posts in here are both inspiring and informative, so thanks for that.
I started taking my lifts much more seriously around February of this year, and eating much more in general. My lifts have gotten bigger, and I along with friends/family have noticed a difference in my body (best thing ever is someone saying something along the lines of "you've really filled out"). During the school year I have a wicked meal plan that allows me to eat a lot. Now that it's Summer, I have to cook for myself, which isn't a problem, but I'd like advice on what to eat and what is cheap.
I have a job during the school year, and I've saved for the Summer so I'm able to spend but I don't want to blow it all on food. Normally I eat omelets with ham/cheese/sometimes extra stuff, tuna, chicken, pasta, bagels, and some vegetables like potatoes/carrots. I'm really bad about eating junk food though. I have some extra fat (nothing really noticeable) that I'd like to cut around my stomach/hips.
I read a BIG ON A BUDGET article about spending, and that guy eats way more than me during a typical week lol. I am 5'8" and have gone from 120 to 150 lbs this year. I basically want to start eating in a way that promotes muscle growth and helps me cut some of my fat. I should also start running again...
For reference, I hit the gym 3 times a week, one day for chest/back, one for legs/biceps, and one for shoulders/triceps. Is it wrong to group these together? I'm also considering adding a day just for core work. Any advice is appreciated. You guys rock !!!
Firstly, this thread is awesome and the posts in here are both inspiring and informative, so thanks for that.
I started taking my lifts much more seriously around February of this year, and eating much more in general. My lifts have gotten bigger, and I along with friends/family have noticed a difference in my body (best thing ever is someone saying something along the lines of "you've really filled out"). During the school year I have a wicked meal plan that allows me to eat a lot. Now that it's Summer, I have to cook for myself, which isn't a problem, but I'd like advice on what to eat and what is cheap.
I have a job during the school year, and I've saved for the Summer so I'm able to spend but I don't want to blow it all on food. Normally I eat omelets with ham/cheese/sometimes extra stuff, tuna, chicken, pasta, bagels, and some vegetables like potatoes/carrots. I'm really bad about eating junk food though. I have some extra fat (nothing really noticeable) that I'd like to cut around my stomach/hips.
I read a BIG ON A BUDGET article about spending, and that guy eats way more than me during a typical week lol. I am 5'8" and have gone from 120 to 150 lbs this year. I basically want to start eating in a way that promotes muscle growth and helps me cut some of my fat. I should also start running again...
For reference, I hit the gym 3 times a week, one day for chest/back, one for legs/biceps, and one for shoulders/triceps. Is it wrong to group these together? I'm also considering adding a day just for core work. Any advice is appreciated. You guys rock !!!
D
Deleted member 47027
Unconfirmed Member
You sound like you're mostly there. Kill the junk food and you'll probably be good. But just to be safe...
Kill junk food
Calculate how much you're puttin' down
Calculate how much you're puttin' out
Think about it and report back here so we can think about it
Your gains are going up which is dope. Your body is changing which is dope. Stay the course, cut out the bullshit, don't run {(unless you reeeeally wanna) and you'll get there, brother/sister.
Sorry :'( it wasn't my intention
I'll try this advice instead. As for water, I drink several litres every day, always keeping a filled tumbler by my side. Thanks for the advice though!
Keezy and Darth talking casually about off- and on season BB stuff hyped me up to the max, lol
when I saw the pics in the last page I immediately wanted to hit the gym, learn a lot more about eating, get the best possible BB program and quit making excuses and get just as huge, I don't care at all how long it takes, be it 4 years or 10 years or the entire fucking life, I am not in a hurry.
that is the definition of "inspiring", god I so want it, I know it when I see it.
when I saw the pics in the last page I immediately wanted to hit the gym, learn a lot more about eating, get the best possible BB program and quit making excuses and get just as huge, I don't care at all how long it takes, be it 4 years or 10 years or the entire fucking life, I am not in a hurry.
that is the definition of "inspiring", god I so want it, I know it when I see it.
Poindexter
Member
So today is day 2 of the Iron Sport Method. 10 sets of singles @ 95% 1RM was intense. My rests were 30-60 seconds (no more than a minute because I timed it). I didn't think I had it in me before I started. And each rep was extremely clean.
Oooooh yessssssss. My first ever Quest bars arrived. I ate a half of a one today and holy mother of god those are delicious little things. I also tried to microwave it and I have hard time believing it is not one of those nasties I shouldn't be eating. Now I want to try also at least the apple pie and cinnamon roll too. I got the cookie dough first.
There were also quite many things that I have been waiting since I have runned out or since I wanted to try them out. I would assume it is again a bit easier to be able to bake healthy and hit the right macros with these. Chia seeds and cold pressed hemp oil are pure gold.
Good for you with sticking with it for a year already!
Also like said, make sure you have eaten and have enough energy food wise before hitting the gym. Right macros and so forth. Then again sometimes people just have bad work out days and there is really nothing in it. But yes, if I were you I would first try out what Gallant said earlier on.
There were also quite many things that I have been waiting since I have runned out or since I wanted to try them out. I would assume it is again a bit easier to be able to bake healthy and hit the right macros with these. Chia seeds and cold pressed hemp oil are pure gold.
Awwww, cutie pie, I am fairly sure he didn't mean it to be taken that seriously.
Good for you with sticking with it for a year already!
Also like said, make sure you have eaten and have enough energy food wise before hitting the gym. Right macros and so forth. Then again sometimes people just have bad work out days and there is really nothing in it. But yes, if I were you I would first try out what Gallant said earlier on.
There is plenty of good advices in here. You better actually know what you are eating and also be aware what you need.
The lack of free weights is already killing me inside... But is jogging really that bad? I do it to burn fat and my physiotheraist said it is really good for my back muscles so I do it twice a week for around 45 minutes each time, some of that is interval jogging (and cardio wise I also do around 60 minutes on a crosstrainer per week on top of that, 15 minutes + 15 minutes each time I am at the gym). I also find jogging to be really relaxing.
Brolic Gaoler
formerly Alienshogun
This is incorrect. If you're on day 2 you should still be testing 1 rep maxes. 90-95% 1rm X 10 isn't until week 3.
And IMO week 3 is where this program really shines. It's what makes or breaks you.
D
Deleted member 47027
Unconfirmed Member
Nah jogging ain't that bad, but if you wanna do cardio, look into HIIT for an efficient fat loss solution. I fucking hate it and won't do it. Fuck HIIT! FUUUUUCK!
Poindexter
Member
ah crap. I picked up the basics from some forum posts around the net I found (buying the ebook on payday)...
http://articles.elitefts.com/traini...ing/strongman-training-the-iron-sport-method/
So I take it the above link is something different or maybe outdated? thanks for your help
FallingEdge
Member
Really? 30-60 second rests for 90-95% of 1RM? Is that right?
You can break down squats days into 2 days of hard squatting and one day of backing off and doing lighter weights just to get more volume. Squats is one of those things that will help with more volume.
Poindexter
Member
Now I'm not sure haha I asked around on a few forums since I was planning on buying the book this friday. In the article he says to train at a fast pace and when I asked on forums they told me to aim for 60 second rests and quicker if I can manage it.
rokkerkory
Member
wow nice find!
IMO the cookie dough ones are the best! I wasnt a fan of the double chocolate chip cookie dough or cookies and cream ones. They hyped those two flavors up quite a bit. Make sure you drink a bunch of water when you eat those. I've made the mistake of not drinking enough water and eating a few. Not fun.
Brolic Gaoler
formerly Alienshogun
Yeah, that post doesn't give you th correct scope. He's revised it in the book.
For me I take 2-3 minutes the first 4 or so of those. At 5+ I'm at 5-10 minutes. Those 10 singles should be annihilating you.
With 8-10 being "holy fuck how am I going to get these."
The great thing about this is it builds strength through overload, works on mental toughness and teaches you how to grind.
This is the exact reason when you see me grind my squats/deads so long I don't quit. I've become conditioned because of week 3.
Poindexter
Member
awesome thank you man. I'm gonna go ahead and buy the book now then. Screw it.
I tested my 1rm's last week and used those numbers. But it had been so long since I tested them I think I wore myself out getting there. I used 280 as my 95% today because I hit 295 last week on bench and failed at 300.
I'm sure I'll be coming back to you after I read the book since you have lots of experience with this program.
the 10 singles today definitely taught me that I am stronger than I thought though. I really thought I wouldn't get past the 4th or 5th one but on the tenth I was fairly easily pushing through still.
that site has been used and commented here since before I started following fitgaf in OT4/2012, I learned plenty of accesory moves from there.
it's surprising that so many of you didn't know about it.
Hypereides
Member
Great contribution! Congrats on your succes, man.
If gaining weight is problematic for you I'd discard cardio, and focus on healthy weightgain. Cardio could complicate your muscle/weight gain proces.
Imo, I agree with Vince' suggestion regarding junk food. Remove it from your diet. Atm junk food are worthless calories for your goal. Focus on nutritional value. Prioritise on high protein, healthy fats and complex carbohydrates.
There are various diets (naturally followed by different & conflicting opinions) to accomodate muscle growth based on your situation. I'd suggest sorting the most common, researching them and rationally decide which one suits your personally.
MrToughPants
Brian Burke punched my mom
:'(
Wanted 405x10 only got 8. Might be squatting heavy too often, especially with work and all.
Wanted 405x10 only got 8. Might be squatting heavy too often, especially with work and all.
Just a heads up: a course on "Nutrition and Physical Activity for Health" has just started on Coursera. Could be interesting for many people in this thread.
Brolic Gaoler
formerly Alienshogun
I want your squat.
This is a cop out. You can use a bench, stacked plates, etc to put a camera up against. Man up, record your squats and show them here. That or risk sub par movement patterns that will inherently keep you from ever being strong.
ipitydatfu
Member
no capes
FallingEdge
Member
This makes more sense. If you can do 1x10 of your 90-95% RM with 30-60 seconds of rest, then that isn't your 1RM lol.
Heh. I remember just being happy to take a shit and piss on my own.
Yes! I found a way to pull my pants up on my own, which I was pretty happy about.
It turns out you use your core for a lot of things.
Side note, but No one from fitgaf has a wii u? I want to add some friends
PirateKing
Junior Member
How much do you guys leg press?
I do! We play under my son's name. Snoopydog2.
It looks alright but I think you are extending your legs too far forward. Your knees shouldn't be going that far past your toes. It also looks like your weight is shifting onto your toes, which isn't good. You do a good job of pushing back through your heels but you want the weight centered there throughout the lift.
Yeah, I can see that actually. I think it's a byproduct of me moving my feet closer (a change I made in the last couple months or so). I'll try them again with my feet wider apart and see if that fixes things. thanks
Brolic Gaoler
formerly Alienshogun
Not sure if trolling. Leg press is not an important lift, nor is it indicative of overall strength.
Congraaaaats on working out before work! You're a rockstar! I'd have to get up at 4:30am to work out in the morning haha. Nope.
I'm disappointed in the imitation crab lol. Rude crab
So tasty but nope.Ended up doing my strength work out tonight! Really cut down on my time that I needed to cook and stuff but...ah well.
ohhthegore
Member
Thanks for taking the time to watch my form guys, I really appreciate it. You guys are right about the fact that I'm pretty much looking up when squatting. I was having a hard time keeping my chest up and would end up doing squat/good morning hybrids so I started to look up to try and keep my chest up. I'll try and work on just keeping my chest up without looking so far up. Will also try and work on sitting back more. Thanks again
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