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[Munti]

Hi guys. I have questions that I asked in the "New Weight Loss Before/After" thread, but maybe this thread is more appropriate? I'm sorry if this wouldn't be the case and will delete this post if so.

I quote myself from the other thread:

So I went to a doctor for a small check-up and in addition I asked him about my belly.
He said that I don’t have visceral fat and that i’m totally healthy.
Apparently I only have the under-the-skin-fat and I have a fat belly because that I ate a too much during my childhood.
So more fat cells were created. I will have them forever and never have really a flat stomach.
My only options are downsizing the cells with dieting+sporting or liposuction (it’s kind of frustating to feel the consequences of the past -.-).

When I’m standing up it’s quite ok. As soon I bend down, it looks terrible. Here some pics for comparision:

Here and here.

When I sit down, it looks even more terrible .

1. Does diet+sport really help to downsize the fat cells? I’m trying for a long time with eating healthy and gym, but I don’t see any improvement. (Maybe I have to be more extreme?)
2. How smaller can a stomach become with downsized cells? Hoping for a big difference
3. What do you think about liposuction?

An other topic :
I’m going to the gym for 3 years now ( 3 x 6months with big breaks in between & 1,5+years now) and I don’t have the feeling that I do great progress.
My chest and legs became hard (which I'm proud of), but if you look at me you probably wouldn’t think that I train. Any reccomendation ?

Thanks. And this thread is really motivating. you all doing great job

 

[JoeNut]

everybody's belly does this when they're sat down, well unless youre under 10% fat maybe.

I think its more in your head than anything to be honest, nobody has a flat belly if they bend over like that!

 

[Psychotext]

Definitely looks like you could stand to put on some muscle before worrying too much about the tiny amount of fat you have.

....and you could easily get rid of (shrink if you will) the remaining fat, but to be honest, you'd look like a skeleton.

 

[Jacksinthe]

Guess I'm one of the few that does abs every session, mostly because my coach tells me to do them. A strong core is very beneficial in weightlifting due to having to be upright in cleans, snatches, etc. Not doing it is just lazy, same for back exercises.

This is just coming from a functional view in the weightlifting world.

I don't think they are needed every session but due to how they are used even when walking you can do them more frequently.

I've always stayed away from the usual sit-ups and crunches, tho. I just treat them like any other muscle and I agree - their function far outweighs their form so I see them as important to hit them hard even if you are happy with how they look. It's a monumentally large muscle group so there's no excuse to not hit them properly.

 

[Psychotext]

My excuse is that I don't need to.

Though I guess they probably get a fairly meaningful workout from the mountain biking.

 

[Jacksinthe]

My excuse is that I don't need to.

Though I guess they probably get a fairly meaningful workout from the mountain biking.

Your biceps get a fairly meaningful activation from pulling exercises. Still, work your damn biceps.

You're not just going to ignore directly hitting hams, quads and calves because you squat, run or deadlift, are you?

What makes abs the odd-man out? Having abs that look good are great. Having abs that function better than they look is even more beneficial.

Secondary activation is never enough, IMO. But I'm sticking to this since its always played an important part for my training and overall strength on the mat.

 

[Psychotext]

I don't actively work my biceps. Definitely don't do any quad work (they're already ridiculously big). Do romanian deadlifts, but that's it for hamstrings aside from what they get from deadlifting. No calf work (also fine for size).

I can do standing ab roller work, and I can do walking dragon flags. Can hold planks for more time than is worthwhile (I certainly don't bother training them that way any more). I genuinely don't see the need for my abs to be any stronger than they are.

Edit - I know that's considered heresy here (no such thing as strong enough apparently), but I personally feel I'm far better spending my time doing other things.

 

[Jacksinthe]

I don't actively work my biceps. Definitely don't do any quad work (they're already ridiculously big). Do romanian deadlifts, but that's it for hamstrings aside from what they get from deadlifting. No calf work (also fine for size).

I can do standing ab roller work, and I can do walking dragon flags. Can hold planks for more time than is worthwhile (I certainly don't bother training them that way any more). I genuinely don't see the need for my abs to be any stronger than they are.

Edit - I know that's considered heresy here (no such thing as strong enough apparently), but I personally feel I'm far better spending my time doing other things.

You sound like you u got it. Not true for everyone so peeps saying to ignore them probably sets a bad precedent. If you need them, do them, but nobody should advocate NOT doing them. Ever. Ever, ever. If you feel you're good - then you're good. Peeps telling others "it's fine" or "compounds engage them enough" when everyone is physiologically different is bad advice. You're not doing anything wrong by doing them, but you can definitely sacrifice some by not. People are different. So, when in doubt or just starting out - do them. No excuses.

Edit:
I'm not trying to pick fights with any of you but I feel very strongly about core strength. I wouldn't have the core strength I do without dedicated core work. Some peeps don't need it. Love you guys so I'm just giving my .02 - hope I'm not rubbing anyone the wrong way :O

 

[Psychotext]

By the same token, you get many people obsessed with endless ab work for aesthetics despite never getting close to the body fat levels that you'd need to truly judge what your abs are like anyway.

 

[Jacksinthe]

That mostly flies with the spot-burning people think is possible due to not understanding how fat burning works. I wouldn't think that's in the same realm of function improvements with direct training. We see that all the time with "I'm trying to lose fat around my belly/face/arms/etc" - definitely not exclusive to abs.

 

[velociraptor]

I've got a sharp, shooting pain in my right armpit whenever I raise my right arm to the ceiling and stretch.

Only started 2 days ago. Co-incidentally I started lifting again 2 days ago.

What could it be? :\

This seems worrying. Is this a pinched nerve? anyone experience anything similar, and what did you do to relieve it?

 

[Granadier]

How hard did you lift 2days ago? You may have accidentally torn a muscle.

Go see a doctor if it continues.

 

[BumRush]

I've got a sharp, shooting pain in my right armpit whenever I raise my right arm to the ceiling and stretch.

Only started 2 days ago. Co-incidentally I started lifting again 2 days ago.

What could it be? :

This seems worrying. Is this a pinched nerve? anyone experience anything similar, and what did you do to relieve it?

Surprisingly, it happens to me quite often. I'd give it a FULL day off. If it isn't significantly better by tomorrow, maybe have it looked at.

 

[velociraptor]

How hard did you lift 2days ago? You may have accidentally torn a muscle.

Go see a doctor if it continues.

Started light but the volume was really high. Ensured form was good.

Surprisingly, it happens to me quite often. I'd give it a FULL day off. If it isn't significantly better by tomorrow, maybe have it looked at.

Oh really? What do you think may have caused it? I've never had this problem previously.

 

[Szu]

Started light but the volume was really high. Ensured form was good.


Oh really? What do you think may have caused it? I've never had this problem previously.

Similar thing happened to me about two weeks ago. Some of the guys here are aware of my back injury.

I somehow irritated my sciatic nerve. Sharp pain in my lower back with bouts of back spasms. Numbness in my whole leg.

The main cause of the problem was probably years of bad sitting habits. But the final straw was my workout right before the injury.

I was taking a break from DL. I decided to get back to it and hit it light, but I went for volume. The whole week following the workout, the top of my glutes constantly felt sore. It didn't feel like DOMS so I ignored it.

At the end of the week, I was watching some TV on my bed. I was sitting in a bad position for too long. When I tried to get out of bed, my back spasm kicked in.

The rest the week, the spasms kicked in like every other day. Had to go to a chiropractor to gets some quick relief on some days. I also did some PT exercises to floss the nerve.

Right now, I haven't had a spasm since Thrusday. Knock on wood. But I still have some soreness in my glutes. I'm going to wait a few more days before I get back to the gym.

 

[BumRush]

Oh really? What do you think may have caused it? I've never had this problem previously.

Honestly, I'm not sure. Maybe OHP? The first time it happened I was worried sick. I iced it and when I woke up the next morning it was pretty much gone. It's happened 2-3 more times and each time I just stop lifting, relax and it heals quick.

See if the same happens to you. (Good luck)

 

[Rur0ni]

Dumbbell raises and side lat raises are great. Seated shoulder press will add mass to your front shoulders in no time.

Due to your height I would say 200 is actually a great weight for you and that your previous weight at 6'3 is actually under the norm.

Thanks for the feedback. I was actually ~153 when I first started lifting at this height, I posted a bit in the old fitgaf threads years ago. So ~50 pounds is a hell of a difference.

 

[TheFlow]

Thanks for the feedback. I was actually ~153 when I first started lifting at this height, I posted a bit in the old fitgaf threads years ago. So ~50 pounds is a hell of a difference.

NOICE! and damn 153 at the ht of 6'3. shit mane can't imagine how skinny you looked

 

[Astral]

How do I increase my bench press? I've been at it for months now and I still struggle with 165 (I'm only 152 lbs). I can only do about 6 reps at 165. Any more than that and I fuck up my reps for the following sets. This is the only exercise I've been struggling with. I consistently gain in others, especially leg stuff. I started squats at 135 and quickly went to 245-275ish. I started deadlifts at 155 and am now at 295. It's nothing amazing but it's consistent progress unlike my bench press. I'm at a loss.

 

[KillerBEA]

How do I increase my bench press? I've been at it for months now and I still struggle with 165 (I'm only 152 lbs). I can only do about 6 reps at 165. Any more than that and I fuck up my reps for the following sets. This is the only exercise I've been struggling with. I consistently gain in others, especially leg stuff. I started squats at 135 and quickly went to 245-275ish. I started deadlifts at 155 and am now at 295. It's nothing amazing but it's consistent progress unlike my bench press. I'm at a loss.

Whats your assistance work look like?
Whats your volume like? Rep/Set scheme for a bench workout?
How many times per week do you bench?

 

[TheFlow]

How do I increase my bench press? I've been at it for months now and I still struggle with 165 (I'm only 152 lbs). I can only do about 6 reps at 165. Any more than that and I fuck up my reps for the following sets. This is the only exercise I've been struggling with. I consistently gain in others, especially leg stuff. I started squats at 135 and quickly went to 245-275ish. I started deadlifts at 155 and am now at 295. It's nothing amazing but it's consistent progress unlike my bench press. I'm at a loss.

how many sets of bench do you do?

if it is below 4 sets increase sets.

are you lifting heavy on arm day? no then you should. triceps/biceps help with benching.


Also after you get done going up to your max, do drop sets back down to 135.

 

[velociraptor]

Honestly, I'm not sure. Maybe OHP? The first time it happened I was worried sick. I iced it and when I woke up the next morning it was pretty much gone. It's happened 2-3 more times and each time I just stop lifting, relax and it heals quick.

See if the same happens to you. (Good luck)

Thanks, will try the ice.

 

[BumRush]

How do I increase my bench press? I've been at it for months now and I still struggle with 165 (I'm only 152 lbs). I can only do about 6 reps at 165. Any more than that and I fuck up my reps for the following sets. This is the only exercise I've been struggling with. I consistently gain in others, especially leg stuff. I started squats at 135 and quickly went to 245-275ish. I started deadlifts at 155 and am now at 295. It's nothing amazing but it's consistent progress unlike my bench press. I'm at a loss.

I guess the biggest question I have is: have you ever tried to do more than 165 with less reps or are you just waiting until you can do more reps at that same weight?

The body is funny. If you consistently try to increase your 1-3 RMs, you'll find 165 going up a lot easier in the future.

 

[Astral]

how many sets of bench do you do?

if it is below 4 sets increase sets.

are you lifting heavy on arm day? no then you should. triceps/biceps help with benching.


Also after you get done going up to your max, do drop sets back down to 135.

I do 5 sets of 6 at 165. Probably 10 at 135. And I do lift heavy on arm day. It's really just the bench press that's really difficult.

 

[Matugi]

My gym got rid of the Smith machine and replaced it with two squat racks #blessup

 

[TheFlow]

I do 5 sets of 6 at 165. Probably 10 at 135. And I do lift heavy on arm day. It's really just the bench press that's really difficult.

Increase weight by 10

 

[KillerBEA]

I do 5 sets of 6 at 165. Probably 10 at 135. And I do lift heavy on arm day. It's really just the bench press that's really difficult.

Try adding 5 pounds (total 170) and just go for 2 reps the first time. If you can rep 165 that well you should be able to do that. If you can do those 2 reps, rest and then 2 more reps, rest, then 2 more.

My gym got rid of the Smith machine and replaced it with two squat racks #blessup

It's a miracle #PraiseTheIron

The body is funny. If you consistently try to increase your 1-3 RMs, you'll find 165 going up a lot easier in the future.

This. Maybe try going for a heavy single, heavy or heavy triple instead of constantly staying in the same rep range. He definitely seems strong enough to move well past 165.

 

[Granadier]

I plateaued on my flat bench for a long time until I got a spotter and went for 1RM's.

 

[Dead Prince]

My gym got rid of the Smith machine and replaced it with two squat racks #blessup

it's happening

fuck it. going to new gym. time to deadlift

Spoiler

oh god praying there's no traffic amid all the rain right now and hopefully it's clear after yesterday's dead body discovery

 

[Astral]

I bench twice a week and always go for a heavy 5x5 with most exercises. When I was at 135 I kept increasing the weight little by little but I've just plateaued at 165 for some reason. I can definitely do 2 or 3 reps of 170 or 175 so I guess I can try that for a while. I'm guessing I eventually try to hit more reps at that weight till it gets easier?

 

[BumRush]

I bench twice a week and always go for a heavy 5x5 with most exercises. When I was at 135 I kept increasing the weight little by little but I've just plateaued at 165 for some reason. I can definitely do 2 or 3 reps of 170 or 175 so I guess I can try that for a while. I'm guessing I eventually try to hit more reps at that weight till it gets easier?

Do that, but next time do 180. Then 185-190, etc. Never get comfortable at a weight.

Guess I'm one of the few that does abs every session, mostly because my coach tells me to do them. A strong core is very beneficial in weightlifting due to having to be upright in cleans, snatches, etc. Not doing it is just lazy, same for back exercises.

This is just coming from a functional view in the weightlifting world.

That works as well. You're talking 2-3 sets of abs though, right? Not a full ab workout every day.

 

[Matugi]

I also decided to switch up my programming after a year of mag ort. Running the hepburn method right now and loving it, fun little program. Competing in November and running for 318.5/405/455. I met the guy who has the current state record for bench at 317.5 and he's cheering me on to pass it. Sitting at 305 right now

 

[Astral]

Do that, but next time do 180. Then 185-190, etc. Never get comfortable at a weight.

That works as well. You're talking 2-3 sets of abs though, right? Not a full ab workout every day.

So I increase it each day or each week?

I actually do abs every workout too. I finish all my workouts with 3 ab exercises. I feel lazy if I don't.

 

[TheFlow]

I bench twice a week and always go for a heavy 5x5 with most exercises. When I was at 135 I kept increasing the weight little by little but I've just plateaued at 165 for some reason. I can definitely do 2 or 3 reps of 170 or 175 so I guess I can try that for a while. I'm guessing I eventually try to hit more reps at that weight till it gets easier?

2-3 reps per set might suck but trust me it works.

Went from struggling with 135 to 225 max in less than 3 months.

only gained 5 pounds if that. get your body used to lifting big ass weights lol

 

[KillerBEA]

So I increase it each day or each week?

I actually do abs every workout too. I finish all my workouts with 3 ab exercises. I feel lazy if I don't.

Each week, less likely to hit a wall/plateau that way.

2-3 reps per set might suck but trust me it works.

Went from struggling with 135 to 225 max in less than 3 months.

only gained 5 pounds if that. get your body used to lifting big ass weights lol

It really does. You start teaching you body to maximize its efforts on those sets.

Personally I do for each compound on it's focused training day

4 x 6 Technique and hypertrophy
3 x 3 Strength
3 x 1 Conditioning to get better at heavy singles and strength
1 x 1 Slightly more weight with applicable equipment (straps/wraps/belts)

Always able to push new weight each week in some fashion

 

[TheFlow]

Astral go up by 10 pounds each week.

So the second time you bench that week go up by 10.

 

[BumRush]

So I increase it each day or each week?
.

As killer and theflow said, each week

 

[Astral]

Alright so 4 sets of 2 at 175 lbs and increase that by 10 each week. Got it. I actually just tried it now even though it's leg day. I got excited lol. But I can definitely see how once I hit higher weights with two reps, going back to 165 or 175 and the like is gonna feel like cake. Thanks guys. Now I'm a little motivated.

 

[Dead Prince]

catching up on the how do people squat heavy weights in the OT.

 

[BumRush]

Alright so 4 sets of 2 at 175 lbs and increase that by 10 each week. Got it. I actually just tried it now even though it's leg day. I got excited lol. But I can definitely see how once I hit higher weights with two reps, going back to 165 or 175 and the like is gonna feel like cake. Thanks guys. Now I'm a little motivated.

Nice! I was going to do back today but all of this bench talk really whet my appetite.

catching up on the how do people squat heavy weights in the OT.

Actually some good and motivating stuff in there. Unfortunately, there's also a lot of misinformation and chest pounding.

 

[Jacksinthe]

Hey all, PSA: ATG squats will fuck your shit up. They are bad.

Spoiler

Slams face off desk.

 

[KillerBEA]

Hey all, PSA: ATG squats will fuck your shit up. They are bad.

Spoiler

Slams face off desk.

Oh god I am fucked, I don't know how to do anything else . Might as well ride my glass canon strength gains until I bust my knees open in a few years.

 

[Shy Fingers]

catching up on the how do people squat heavy weights in the OT.

That thread made me happy I read this OP and then asked a bunch of question in here before starting.

 

[Chocobro]

What exercises do you do for your core?

My coach has me do either sternal crunches or dead bugs with 2s hold. Tried hanging leg raises but my quads and hip flexors were a bit too tight at that time. I should be able to do them now. Going to talk to him about doing some different stuff. Catalyst Athletics has an article on ab and back accessories their athletes do: http://www.catalystathletics.com/article/1847/AbsBack-What-Does-it-All-Mean/

That works as well. You're talking 2-3 sets of abs though, right? Not a full ab workout every day.

Yeah, 3 sets of 10 at the end of each session. I would never do a full ab workout, waste of time.

I'm still a beginner so my coach is doing all this to build a solid base. Later on if my core isn't a limiting factor in my lifts, don't need to do abs that often.

 

[Granadier]

Hey all, PSA: ATG squats will fuck your shit up. They are bad.

Spoiler

Slams face off desk.

Did that thread get even worse in the last day or something?

 

[hairypeckpeck]

Did that thread get even worse in the last day or something?

apparently.

i thought people were just trolling then some dude legit thinks squatting ATG is bad for you based on input from his orthopedist.

 

[Spiritreaver]

Actually some good and motivating stuff in there. Unfortunately, there's also a lot of misinformation and chest pounding.

Par for the course.

 

[TheFlow]

that squat thread got crazy when people starting posting how much they squat. This is why I do not mention how much I can lift unless I am trying to prove how something work

like I did earlier with Astral and his bench questions.

 

[Jacksinthe]

Oh god I am fucked, I don't know how to do anything else . Might as well ride my glass canon strength gains until I bust my knees open in a few years.

Recant now! Save yourself!

 

[Szu]

Recant now! Save yourself!

That's impossible now.

He's gone too far.

He's going ATH. Ass to Hell.