EPTchinups hands towards
TL Health and Fitness Initiative 2011 - Page 355
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eshlow
United States5210 Posts
chinups hands towards | ||
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phyre112
United States3090 Posts
On June 12 2011 20:54 inimenesc wrote: Are you putting your palms facing the torso? Imo it it the wrong way how to do it and our gym teacher made sure we know why. We climbed up/down of a wall for 1.5h btw, i am 95kg! :D, but i can do like 3-3-3 or 4-3-2, havent tried :D Chinups are palms facing towards the body, pullups are palms away from the body. Pullups are usually done with a wider grip than chinups. Both exercises target the back quite well; pullups focus on lats, as well as the middle of the back, the rear delts and the biceps brachii, while chinups hit more of the upper back and the biceps themselves. There is quite a bit of overlap either way - for example the pullups do hit the biceps, just not as hard, and chinups do hit the lats, just again - not as hard. For practical climbing reasons, yeah do pullups. For strength reasons, do whichever, or even better do both on an alternating plan. On June 12 2011 21:44 LemOn wrote: To those like Catch arguing to death eating frequently and regularly is not necessary, You are ignoring the psychological effects. Carb based snack when in bad mood and protein based snack when in need of energy will help you maintain steady neurotransmitter levels throughout the day. Plus any serious eating disorder therapy includes regular meals, no longer than 3-4 hours in between, and dieters are very prone to eating disorders. I don't really see the validity in siting eating disorders in a thread where the majority of posters have decent diets, and are very interested in researching and understanding ways to make that even better. Those psychological effects are resultant of an entrained meal pattern in certain individuals, which we know can absolutely be remedied by *gasp* sticking to a different meal scheme for a week or two. On June 12 2011 21:44 LemOn wrote: Also, dismissing a theory completely and sourcing answers.com or wikipedia or leangains is laughable. First of all, try to point out to actual empirical research like this: http://www.ajcn.org/content/81/1/16.full No one outright dismissed anything. We take a look at information brought in, compare it to information that has been discussed and assimilated previously, then come to a conclusion. That you consider leangains "laughable" clearly shows you're the one being dismissive; the entire article is a secondary reference of numerous health and nutrition studies, all properly peer reviewed and cited. Take a second to look at the resources he is using to back up his claims. It's not at all similar to referencing wikipedia. I just checked out your article; what it says to me is this: Eating on a regular schedule is good. Eating at the same time every day (allowing your body to adapt to a meal pattern) helps it respond properly to being fed. As to how often or how many meals you should eat, there is nothing conclusive. I'd like to see a study where subjects are fed 3,4,5,6 and 7 meals regularly, rather than eating "randomly" and these same statistics are measured. On June 12 2011 21:44 LemOn wrote: And secondly, if you have a theory, you will most likely find someone who agree with you and completely denying something and saying you disregard someone just because he has done different research without providing counter arguments from actual legitimate sources like Catch has done in the other thread just puts wide smile on my face. I'm just going to repeat that you should actually look at the leangains article before dismissing it and leave it there. On June 12 2011 20:53 Advocado wrote: I weight about 82 kgs which amounts to 180 lbs. A BMR calculator makes my daily intake at 1818 calories. Is this correct? Somebody advised me to eat about 3k when doing leangains. Seems awful low (despite that fact that I'm adding 500 calories on lifting days). Also my SS is dead in the water  BMR isn't practical, it's your energy expenditure assuming you do absolutely nothing else in a day. You have to adjust it to your activity level. Use google. 3000 calories would be fine for building muscle at your size doing leangains. Expect to feel very full your first few days trying to stuff that into 8 hours though. I should make it to the gym today... If I do, I'll post my number later. Excited to squat <3. | ||
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FFGenerations
7088 Posts
tnx for inspiring me (yet again) tlhf . keep up the good work lol maybe if i go to sleep w my feet wedged against the wall... | ||
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sJarl
Iceland1699 Posts
practiced conan's wheel which will be an event next staturday (oh shit, oh shit...) but only did pickups (no room to move lol). Soooo uncomfortable but fun nonetheless. Even had Stefán Sölvi sit on it to simulate the competetive weight (2 "normal" people). I feel confident that I'll prolly make a few meters on it. How many...we'll just see! Huge progress on the farmer's walk! finally got the gripping right and boom! doubled the maximum distance, for a total of 60m! Now only I have to add 20kg on each handle to get it up to the 100kg we'll be competing with  atlas stones will be either 110 or 125kg for reps which is awesome since I can do the 125 for reps and my training partners cannot ^^ the 1-arm db press will be a joke though. i bet there will be at most 1/4th of the competitors that will be able to press it. 68kgs is just insane, for beginners at least. | ||
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Zafrumi
Switzerland1272 Posts
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RosaParksStoleMySeat
Japan926 Posts
Eshlow: thanks a lot for the links. I'm going to try my hand at some additional plyometrics training once or twice a week once my legs get re-accustomed to squatting. I took a two week hiatus from the gym, and the day before yesterday did 92.5kgx3x5 on back squat. My quads, hams, and glutes are sore, which is a good sign about my form I guess. Tomorrow I'll do 95x3x5, moving up 2.5kg every session. 50kgx3x5 press was really easy, and I'm going to go back to alternating benching and pressing every workout. I want to do Oly lifts, but I'm going to have to get accustomed to this gym first. For now, I'm just going to train raw strength! Anyway, going to work, and then I have to find a way to devour another 1000 calories when I get home. It's looking like sausage and eggs for dinner today! | ||
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Ludrik
Australia523 Posts
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sJarl
Iceland1699 Posts
I was aiming for a much more modest not last position... | ||
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Levistus
1134 Posts
someone told me to cut now then when i see abs go bulk. cut when i lose abs repeat. i hope there's still hope for me. damn genetics. and i'm balding too. god dammit lol | ||
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FFGenerations
7088 Posts
im not bothered about getting fat as fuck until i max out SS or hit 115kg or somethiing crazy then ill just read leangains or switch my diet for maintenence for a while im PROUD of my belly, it means ive been working :D you should be proud of your fat double chin! | ||
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Levistus
1134 Posts
On June 13 2011 22:36 FFGenerations wrote: hahhahaha huge double chin nice im not bothered about getting fat as fuck until i max out SS or hit 115kg or somethiing crazy then ill just read leangains or switch my diet for maintenence for a while im PROUD of my belly, it means ive been working :D you should be proud of your fat double chin! but i'm skinny my wrist is only almost 6 inches. i wanna know if i can get to 160lbs without double chin. any ways to achieve that? | ||
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sc4k
United Kingdom5454 Posts
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FFGenerations
7088 Posts
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vicariouscheese
United States589 Posts
On June 13 2011 22:49 Levistus wrote: but i'm skinny my wrist is only almost 6 inches. i wanna know if i can get to 160lbs without double chin. any ways to achieve that?Are you doing SS? and whats your diet like. | ||
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dpurple
Turkmenistan592 Posts
On June 13 2011 22:27 Levistus wrote: + Show Spoiler + sup guys. how's it going for you. it's not too good for me. i bulked and lifted weights. now i got a huge double chin and i'm 142 lbs at 5'7 1/2. its mainly genetics but can you guys give me advice on how to reach 160lbs without a double chin. i hope i don't have to bulk to 190 then cut to 160 omg. someone told me to cut now then when i see abs go bulk. cut when i lose abs repeat. i hope there's still hope for me. damn genetics. and i'm balding too. god dammit lol Its as you say genetics. Look at Michael Johnson, he had a double chin while being very lean. If it gets worse the more weight you put I guess you have to have to decide what is more important, double chin or some extra muscle. And its definately possible to build muscle while staying on energy balance. Just takes longer. Work hard and GL ![[image loading]](http://img.metro.co.uk/i/pix/2008/06/michaeljohnsonEPA_450x300.jpg) | ||
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Razith
Canada431 Posts
On June 13 2011 22:49 Levistus wrote: but i'm skinny my wrist is only almost 6 inches. i wanna know if i can get to 160lbs without double chin. any ways to achieve that?Genetics do play a role but considering we're only going by what you tell us, you could just be skinny-fat (little muscle, lots of fat); your wrist size is a horrible measure to determine if you're fat. Try not to put mental blocks on yourself like "Its genetics" as this will only work against you when you try and achieve your goal; you'll give up super easily. Unless you have a 6 pack and still have a double chin, saying its "genetics" is silly; you're probably just fat. Don't be one of those people who create these ridiculous reasons; you may just need a way lower body-fat % for your double chin to go away IF there is anything different about you. Yes you can hit 160lbs; just gain weight in muscle not fat. You need to do this through heavy compound exercises. Exercises that use heavy weight will be your friend here; deadlifts, squats, bench press, pull ups (or downs), rows. You still want to get a full work out on your smaller muscles, but the heavy compound exercises will be the most important and should always be done before the minor ones. These exercises are very energy-demanding; you must use heavy weight and push yourself, but always make sure you maintain proper form. The reason people fail with heavy compound exercises is that they don't challenge themselves enough with heavy weight; people usually underestimate the strength of their legs by a lot. Considering you are concerned about your fat levels, I would also suggest you don't bulk like all the "bros" here. Yes, you can eat McDonalds, drink dark beer, chips, pizza etc. as they are all loaded with protein and carbs, but they are also loaded with fat. You will get strong and bigger muscles doing this, but you'll also gain a lot of fat too. This becomes a huge problem if you don't stay true to your exercise routine but continue to bulk-eat with junk; you just become some fatass. You can bulk with less fat gain just by eating clean. Eat potatoes, rice and pasta with lean ground beef, chicken, fish etc. This will give you lots of protein and carbs without the excessive amounts of fat found in junk food. Just make sure you eat lots so you stay in a positive net calorie gain, otherwise your body won't grow; you need a surplus of calories to grow muscle (which will also cause you to gain some fat, its inevitable, hence why you try to bulk on cleaner foods). If you eat enough calories and push yourself really hard in the gym, your legs chest and back will blow up and you'll easily put on 20lbs. You could even gain that in your legs if you have chicken legs currently. Once you have a decent muscle mass that you are comfortable, switch your diet so that you eat more green veggies instead of potatoes and continue to eat lean meats. Potatoes rice and pasta pack a lot of calories that you want to drop off. This is easily done by just swapping these starchy carbs for non-starchy, fiberous carbs (basically green veggies). Have 1 or 2 meals (depends how many you have in a day) with starchy carbs such as brown/rye bread, brown rice (preferably in the morning), then the rest with only veggies (a lean protein should be included in all meals though). Make sure you have a net calorie deficit as you won't lose fat if you aren't in the negative. Muscle loss here is inevitable as well but as long as you eat enough protein (1g per lb of lean muscle mass), it will be very minimal (basically none). Hopes this helps; remember, its not genetics, its just you not trying. | ||
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Catch
United States616 Posts
You know you love it when you question why the hell your putting yourself through it, and then keep doing it. Heres what I did today. Rack pulls (Right above knee cap) 250 lbs, 5-5-5 (Yes, totally stole that from whoever) Rows 115, 8-8-8 Low incline DB Press 45 lbs, 5-5-5 Low Incline Flies 22.5 lbs 8-10-10 ^---Chest too light. Need to go HEAVIER Seated Calves 45 lbs (Pause at bottom to kill momentum) 15-15-15. Full Decline Ab situp thing BW+25 lbs 10-10-10 feelinglikeaboss.gif EDIT: Also, FROADAC where the hell you been at man? | ||
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FFGenerations
7088 Posts
i finally made some progress with the squat , in my shoes and without the wedge. this was almost unthinkable yesterday lol. i got right down low in comparison to that video i posted yesterday. i just kept pushing and pushing until it came. seriously incredible haha then i warmed up to bench and done 1x7 57.5, 3x5 60kg alas it was rush hour by then so couldnt fit in deads, will do some curls now im at home will go tomorrow to continue squat/flexibility progress *holy shit you should have seen how fast i ate like 600g beef w mushrooms n potatoes | ||
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FFGenerations
7088 Posts
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xJupiter9x
United States150 Posts
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