On April 12 2011 15:28 RosaParksStoleMySeat wrote: OK, next time I back squat at the gym (Sunday) I'll take a video of it. For shits and giggles I'll also take a video of my front squat on Friday.
Also, I bought a PVC pipe (has some weight to it) a little smaller than a barbell. On off days I can work on my technique and flexibility with it .
I usually use PVC pipe to warm up with, holding it over head and then bringing back behind you and keep moving my hands in each time. Also a couple overhead squats/ SOTS press(damn that shit is hard..havent tried it w/ more than a 20kg barbell)
I moved my texas method volume day squats from 5x5 to eight triples. Had my first workout of this kind today, holy hell that was hard, but in a totally differrent way than the 5s. 5s are like panting for breath and having the confidence to go down for those 4th and 5th reps and not fuck up form. 3s is like every single rep is actually heavy, but it's not hard breathing wise.
On April 12 2011 14:23 AoN.DimSum wrote: high bar!!!! Low bar squats has no carryover to olympic lifts. Are you switching to olympic lifts?
I wouldn't say 0 carryover. Targetting hamstrings, glutes, and lowerback more will help you with the pull, and it's not like you leave out your quads entirely. High bar squatting is better of course, because you target the quads more, and having quads strong relative to hamstrings seems to help with using a proper low-hips starting position. You need to use a similar catch stance and do full depth though, "low bar squats" in the sumo-quarter-suited sense has no carryover to anything. If you ever miss cleans forward because you were leaning forward, but could have squatted the weight up, then yes, don't ever do low bar squats. I've missed like this about 4 times in my life.
I'm still glad I switched to hb squats, but they will carry over more to cleaning, snatching, and jerking, and less to deadlifting.
Hey guys, I'm a longtime lurker of TL and have been keeping my eye on this thread with some interest. I've decided it's time for me to get healthy and back into shape, and I'd really appreciate any advice/tips/general wisdom that you could spare.
Back in highschool, I used to be in pretty decent shape. I kept busy by playing a ton of basketball, golfing, and snowboarding, but it's been about 4 years since I could really call myself fit. Although I still stay fairly active, I haven't taken things very seriously and it's been a while since I've been very happy with my level of fitness.
For the past two months however, I haven't been getting my exercise. I think I've let things slip recently because I moved to a new country (Australia) for a study abroad trip and I'm still kind of adjusting. Anyway, my lack of exercise is starting to get to me. I can feel myself getting flabby and have been experiencing insomnia for the first time in my life. Not a good feeling...
After reading the beginning of this thread, I've taken the first step and changed my diet...it's been about a week, but I've drastically cut down on the amount of wheat (no pasta, pizza, bread, and beer, wtf?) and sugar I consume. My next goal is to make sure I stretch and do push-ups/crunches most mornings and nights, and then to start running at one of the nearby parks (also about to join a campus basketball club). It's an okay start I think, but I could use some extra guidance because I want to get bigger and stronger as well.
Problem is, I've got this crazy metabolism...I've always been able to eat basically as much as I want/anything I want and not gain a single pound. I'm roughly 6'3'' and about 175 lbs (190cm/80kg), so not a twig but definitely not cut.
So I'm ready to take any suggestions you guys have for me. I want to get back my endurance, quickness, and leaping ability, as well as build up my strength and gain some mass. Probably won't be able to get into a weight room for a couple weeks, at least not until I get a part time job (damn budget), so consider that as well. And thanks a ton in advance, I really appreciate the help!
On April 12 2011 16:59 ReallyBigShark wrote: Hey guys, I'm a longtime lurker of TL and have been keeping my eye on this thread with some interest. I've decided it's time for me to get healthy and back into shape, and I'd really appreciate any advice/tips/general wisdom that you could spare.
Back in highschool, I used to be in pretty decent shape. I kept busy by playing a ton of basketball, golfing, and snowboarding, but it's been about 4 years since I could really call myself fit. Although I still stay fairly active, I haven't taken things very seriously and it's been a while since I've been very happy with my level of fitness.
For the past two months however, I haven't been getting my exercise. I think I've let things slip recently because I moved to a new country (Australia) for a study abroad trip and I'm still kind of adjusting. Anyway, my lack of exercise is starting to get to me. I can feel myself getting flabby and have been experiencing insomnia for the first time in my life. Not a good feeling...
After reading the beginning of this thread, I've taken the first step and changed my diet...it's been about a week, but I've drastically cut down on the amount of wheat (no pasta, pizza, bread, and beer, wtf?) and sugar I consume. My next goal is to make sure I stretch and do push-ups/crunches most mornings and nights, and then to start running at one of the nearby parks (also about to join a campus basketball club). It's an okay start I think, but I could use some extra guidance because I want to get bigger and stronger as well.
Problem is, I've got this crazy metabolism...I've always been able to eat basically as much as I want/anything I want and not gain a single pound. I'm roughly 6'3'' and about 175 lbs (190cm/80kg), so not a twig but definitely not cut.
So I'm ready to take any suggestions you guys have for me. I want to get back my endurance, quickness, and leaping ability, as well as build up my strength and gain some mass. Probably won't be able to get into a weight room for a couple weeks, at least not until I get a part time job (damn budget), so consider that as well. And thanks a ton in advance, I really appreciate the help!
/Novel
Spend those couple weeks reading Mark Rippetoe's Starting Strength. It is available on Amazon for about $10.
Your body type is what we call the hardgainer. You're tall (same height as me), but weigh over 25 pounds less than I do. This is not a bad thing and is actually a nice place to go from on Starting Strength because you can eat big and drink a gallon of whole milk a day (AKA GOMAD) without having to worry about turning into a fatass.
Main points:
1.) Buy Starting Strength 2.) Read Starting Strength 3.) Get a gym membership 4.) Work out three days a week precisely as the program dictates. 5.) Get swole.
On April 12 2011 17:01 Zafrumi wrote: mark rippetoe says low bar! ^^
Intredasting... I'd like to see the other side of the argument on this as well. Rippetoe's logic seems secure and I appreciate his stepping away from the mainstream on this topic.
Basically, if I were to low bar squat, I would be able to start at 90~kg and probably get to 110kg pretty easily. If I were to high bar squat, I would likely have to start from the very beginning--60kg to make sure my form is tight--which wouldn't be a problem at all, but I'd like to just do it with full confidence.
Also, Dimsum, a lot of Olympic coaches incorporate overhead squats in their routines. Have you ever done this before? Is this more for advanced Olympic lifters or is it a decent exercise for newbs like me?
Sleep is extremely important for overall health as well as improving gains in body composition and sports. Get at least 7-8 hours if not more in a pitch black room with no noise and cool ambient temperature This is the only thing i really have a problem with, i dont get alot of sleep and need more. Im sure im not the only one who has problems, anyone got usefull ideas?
@Rosa: I like both styles. I remember doing 100kg x 20 with high bar before my knee injuries...but I'm working on the low bar style.
@ReallyBigShark: Get Starting Strength and eat like a madman. You are just a classic case of someone going skinny-fat and in my experience the best cure for it is just heavy lifting and heavier eating
Problem is, I've got this crazy metabolism...I've always been able to eat basically as much as I want/anything I want and not gain a single pound. I'm roughly 6'3'' and about 175 lbs (190cm/80kg), so not a twig but definitely not cut.
this sounds like bullshit to me if you're getting flabby now. likely you were doing so much cardio acticvities that no matter what you ate before it still wasn't enough. now that you're sedentary, you can see that your metabolism is probably normal
On April 12 2011 08:38 Maxwell3 wrote: Whole milk while cutting, yes or no?
I figure as long as I'm at a caloric defect it shouldn't matter, correct?
No.
1) On a diet, all liquid calories should be cut out. they are not digested thermically and therefore can count a lot more than if you ate the same calories. Liquid fat is the biggest nono ever on a diet.
2) If you're eating at a sufficient deficit, you'll want to choose things that are satiating (filling) for their weight. Liquids do not accomplish this in any way.
3) Macro nutrient buildup is very important. 1500 calories does not = 1500 calories if they are comprised of different macros for weight loss. A diet which had 1300 calories come from fat + 200 from protein would not result in the same weightloss as a diet that had 150 calories from carbs, 450 cal from fat and 900 from protein even though they are both 1500 kcal.
If you're looking to get lean and stay there, this guy's website is the best out there. www.leangains.com
@Rosa: Googled "hardgainer" and that's definitely me...but I've never really had a structured lifting program and diet, so hopefully the book helps. Also, a gallon of milk a day sounds nuts, but I can definitely give it a shot when I start lifting more.
@Sjarl: Eat, drink, and lift. Got it.
@Sinep: Flabby was a poor choice of word on my part...I meant that I'm just not as defined as I was while playing organized sports and running the courts 5 days a week. Used to have abs, now it's just stomach...But that was literally like 4 years ago. If my metabolism wasn't as fast as it is, I'd probably be a blimp. Who knows though, maybe I'm loosing it...all the more reason to start working out more.
Thanks for the input guys! One more question...do you do any strength training/exercising outside them gym or without weights?
On April 12 2011 20:35 ReallyBigShark wrote: @Rosa: Googled "hardgainer" and that's definitely me...but I've never really had a structured lifting program and diet, so hopefully the book helps. Also, a gallon of milk a day sounds nuts, but I can definitely give it a shot when I start lifting more.
Good thing is milks a dollar a litre from the two big supermarkets(coles and woolworths/safeway) in australia at the minute. Bad news is the aussie dollars tracking over US$1 at the minute so your savings have probably depreciated a bit. Not to mention foods more expensive here anyway.
On April 12 2011 20:35 ReallyBigShark wrote: @Rosa: Googled "hardgainer" and that's definitely me...but I've never really had a structured lifting program and diet, so hopefully the book helps. Also, a gallon of milk a day sounds nuts, but I can definitely give it a shot when I start lifting more.
Good thing is milks a dollar a litre from the two big supermarkets(coles and woolworths/safeway) in australia at the minute. Bad news is the aussie dollars tracking over US$1 at the minute so your savings have probably depreciated a bit. Not to mention foods more expensive here anyway.
Yup, shoulda brought more cash over when I arrived...worst part is, if I end up getting a job and making some cash, it'll go right back under as soon as I'm about to leave.
Might be getting a little off topic here, but ya, everything is more expensive...beer is the worst though, 15 bucks for a 6pack isn't right. Shouldn't drink as much of the stuff anyway I guess...blessing in disguise?
Van Age: 19 || Height: 5'3" || Weight: 120 lbs Starting Date: 4/12/11 || Goal Date: 10/26/11 Weight goals -- not necessarily gain weight. since i am short, don't wanna look like a boulder or something. i dunno. Training goals -- stronger, more stamina (20 laps nonstop at my usual jogging place), ripped body. increase number of routine workout. no more than two days of not working out. Nutrition goals -- eat healthy, don't eat garbage food. no soft drinks. drink lots of water. Misc goals -- NO PROCRASTINATING. sleep before 11pm. no more failing marks. be a responsible.
EPT
.
