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On August 06 2011 22:49 eshlow wrote:Show nested quote +On August 06 2011 13:47 Juddas wrote:+ Show Spoiler +On August 06 2011 13:26 UrASofty wrote:Show nested quote +On August 06 2011 12:41 Juddas wrote:Judd Age: 15 || Height: 6'6" || Weight: 151 lbs Starting Date: 8/5/11 || Goal Date: 2/1/12 Weight goals -- +15/20 lbs Training goals -- To consistently be dunking/ <2 steps. Daily Weight training and Cardio. Lot's of exercise Nutrition goals -- More/Better Sleep. Eat slightly better as in more protein Misc goals -- SC2  No more knee injuries (torn menisci) All around better health and time management. 15+ pts/game. 3+ blks/game. Don't know if I should have included those things but they felt relevant. put on some more weight/strength and you will be beasting on the court ez =] Do you know the best way to put on a lot of good weight fast? I eat nonstop and work out regularly... As said before post your workout, and what you are eating. Chance are you are not eating enough or your workout is crap... or possibly both. Show nested quote +On August 06 2011 13:47 Steeped wrote:
Todays workout
Squat: 190lbs 3x5
bench: 95lbs ( seems like my shoulder is healing very good, there was only a little bit of pain.)
Deadlift: 255lbs x3 225lbs x3
chin ups: bw-6-5-5
leg raises: bw 3x10
calf raises: 210lbs 3x10 (did these on a machine and didn't feel like it did much)
random core work
i started to lose grip on the 3rd rep of 255lbs in deadlift, it was like the bar was making my hand open slowly so i had to get the bar down then i didn't think i should try more so i dropped the weight to 225lbs and did 3 more. I think i am going to have to lower the weight and work on my grip or find a new way to grip the bar. Also after doing my workouts lately even tho i struggle and its challenging to get do my workout done i dont feel like my muscles were actually worked out after. Ive been feeling like staying for an extra hour or so and doing other workouts just so i can feel like i did workout. Is there a reason i feel like this or should i stay and do other stuff till i feel like my muscles actually got some work done. Double overhand -> mixed grip once your grip starts to fail Being sore or feeling like you did something after a workout doesn't mean you're progressing. Adding weight to the bar is a more consistent sign of progress; same with adding weight to the scale if you're bulking. Remember, CLEAR goals will have measurable progress. Don't base anything on how you feel. Also, don't do extra workouts.
Thanks for the grip advice i'll start trying that, i was worried i might have to reset my deadlift but if i can grip it im pretty sure i can keep going.
And regarding the feeling sore thing i just dont like leaving the gym feeling like i didn't do anything but if i shouldn't do extra workouts i guess i wont.
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On August 07 2011 02:06 Steeped wrote:Show nested quote +On August 06 2011 22:49 eshlow wrote:On August 06 2011 13:47 Juddas wrote:+ Show Spoiler +On August 06 2011 13:26 UrASofty wrote:Show nested quote +On August 06 2011 12:41 Juddas wrote:Judd Age: 15 || Height: 6'6" || Weight: 151 lbs Starting Date: 8/5/11 || Goal Date: 2/1/12 Weight goals -- +15/20 lbs Training goals -- To consistently be dunking/ <2 steps. Daily Weight training and Cardio. Lot's of exercise Nutrition goals -- More/Better Sleep. Eat slightly better as in more protein Misc goals -- SC2 No more knee injuries (torn menisci) All around better health and time management. 15+ pts/game. 3+ blks/game. Don't know if I should have included those things but they felt relevant. put on some more weight/strength and you will be beasting on the court ez =] Do you know the best way to put on a lot of good weight fast? I eat nonstop and work out regularly... As said before post your workout, and what you are eating. Chance are you are not eating enough or your workout is crap... or possibly both. On August 06 2011 13:47 Steeped wrote:
Todays workout
Squat: 190lbs 3x5
bench: 95lbs ( seems like my shoulder is healing very good, there was only a little bit of pain.)
Deadlift: 255lbs x3 225lbs x3
chin ups: bw-6-5-5
leg raises: bw 3x10
calf raises: 210lbs 3x10 (did these on a machine and didn't feel like it did much)
random core work
i started to lose grip on the 3rd rep of 255lbs in deadlift, it was like the bar was making my hand open slowly so i had to get the bar down then i didn't think i should try more so i dropped the weight to 225lbs and did 3 more. I think i am going to have to lower the weight and work on my grip or find a new way to grip the bar. Also after doing my workouts lately even tho i struggle and its challenging to get do my workout done i dont feel like my muscles were actually worked out after. Ive been feeling like staying for an extra hour or so and doing other workouts just so i can feel like i did workout. Is there a reason i feel like this or should i stay and do other stuff till i feel like my muscles actually got some work done. Double overhand -> mixed grip once your grip starts to fail Being sore or feeling like you did something after a workout doesn't mean you're progressing. Adding weight to the bar is a more consistent sign of progress; same with adding weight to the scale if you're bulking. Remember, CLEAR goals will have measurable progress. Don't base anything on how you feel. Also, don't do extra workouts. Thanks for the grip advice i'll start trying that, i was worried i might have to reset my deadlift but if i can grip it im pretty sure i can keep going. And regarding the feeling sore thing i just dont like leaving the gym feeling like i didn't do anything but if i shouldn't do extra workouts i guess i wont.
Lifts going up = good
Bodyweight going up = good (if trying to gain mass... opposite for losing weight).
Mirror is OK in some instances for assessment. (I would say for people obsessed with the scale that the mirror is better).
Ignore your "feelings." Progress is objective not subjective...
If you add 100 lbs to deadlift, squat, and 50 lbs to bench + eat you will be stronger and bigger.... no two ways about it
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On August 06 2011 12:41 Juddas wrote:Judd Age: 15 || Height: 6'6" || Weight: 151 lbs Starting Date: 8/5/11 || Goal Date: 2/1/12 Weight goals -- +15/20 lbs Training goals -- To consistently be dunking/ <2 steps. Daily Weight training and Cardio. Lot's of exercise Nutrition goals -- More/Better Sleep. Eat slightly better as in more protein Misc goals -- SC2 No more knee injuries (torn menisci) All around better health and time management. 15+ pts/game. 3+ blks/game. Don't know if I should have included those things but they felt relevant.
If you want to be a good basketball player, its more important for you to worry about putting on 30 lbs of muscle than it is to worry about dunking or blocking. Hell, at your size i'm sure i could out play you in the paint, and you've got three inches on me.
#1 thing for you to do to get better at basketball right now would be to talk to thenearest good defensive football coah, and start eating and lifting like one of his players.
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Juddas, i was 16 and i think about 6´5 when i first dunked..i have to say, the first dunk is great!!
Now i am 6'8" and dunking is like nothing, but i want to do 2hands standingstill dunk. Also i still havent dunked in game, i had a great chance in schools basketballs semifinals.
Good luck to you, and maybe do airalert3 or something like that, i did airalert only 8 weeks and it helped, should have gone all 15 weeks, but time got me :/
GLHF and go kill them on the field.
-e- 151lbs? You are nothing in the paint, i am 200lbs and even then it isnt that easy, get that weight and strenght.
-e2- if someone asks you if you play basketball ask them if they play minigolf!
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I hope it's not to late to join/post in here, seeing as the year is almost over.
SunkisT
Age: 21 || Height: 5'9" || Weight: 150lbs
Starting Date: Sometime last year. || Goal Date: 12/31/11
Weight goals:
-- I've already dropped 50lbs, hoping to scoot down to 145 or 140.
Training goals
-- Lifting weights every other day and building muscle.
I really have no clue where to start here. I have very VERY little muscle mass due to loosing all the weight I have on dieting alone. Basically, I am a "noodle".
-- Yoga everyday to every other day for at least an hour. For lean muscle, increased flexibility and toning up.
Nutrition goals:
-- Need to food-log more. I've been slacking on that, which sometimes leads me to eat things I shouldn't(like a whole batch of brownies)!
-- My diet mainly consists of: All meats, cheese, fruit(berries and melon), nuts, eggs, protein bars and vegetables.
-- My beverages of choice are: water, tea, and coffee. Occasional diet soda.
-- Suppliments: Multi vitamin, bee pollen, and fish oil.
I have cut out junk food, anything with processed sugar, pasta or breads. Believe me, it was hard!
I would like to incorporate having whey protein in my morning coffee... but it just hasn't stuck yet.
Misc goals:
-- Continue to keep stress levels down.
I had quit smoking 4 months ago after a 2 month "career" of smoking. It was a quick fix to stress after a very BAD ending relationship. However last weekend included drinking and someone giving me two swisher sweet mini cigars because they smelled good and I made mention of it. I smoked them.
-- Should probably cut down the drinking even more.
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Hey!
I've been training for quite some time now, but lately I've noticed a disturbing piece of news: I do not gain weight though I really should. While I'm much stronger than I was mere months ago, I'm increasingly worried about my wieght which seems to be unhealthily low. Worse: after returning from a period of sickness, I have usually lost 2 kilos.
Here are some facts about me and my training regimen.
Age: 19
Weight: 67kilos (though it was 69kilos 3 weeks ago.... I've been sick and unable to train)
Height: 184cm
My goal is 70-71 kilos
Training: 5-6 times a week.
2 Times at the gym (Breast+biceps // Back+triceps // Legs+shoulders)
3 times swimming (Rocking crawl only and mixing in some intervals)
1 Running//bicycle
Starting september I will be doing more running and less swimming.
I have also started doing different variations of pull-ups every morning before breakfast,
Foodstuffs:
Breakfast
2 Cooked meals a day, very varied. I always try to eat some more after feeling completely full, since if I want to gain weight I need to eat more. (Though this is not working.)
And usually 1-2 small meals inbetween consisting of mostly bread.
I would like to get some feedback and help as to what I can do to gain weight!
Edit: Spelling
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On August 07 2011 03:38 SunkisT wrote:
I hope it's not to late to join/post in here, seeing as the year is almost over.
SunkisT
Age: 21 || Height: 5'9" || Weight: 150lbs
Starting Date: Sometime last year. || Goal Date: 12/31/11
Weight goals:
-- I've already dropped 50lbs, hoping to scoot down to 145 or 140.
Training goals
-- Lifting weights every other day and building muscle.
I really have no clue where to start here. I have very VERY little muscle mass due to loosing all the weight I have on dieting alone. Basically, I am a "noodle".
-- Yoga everyday to every other day for at least an hour. For lean muscle, increased flexibility and toning up.
Nutrition goals:
-- Need to food-log more. I've been slacking on that, which sometimes leads me to eat things I shouldn't(like a whole batch of brownies)!
-- My diet mainly consists of: All meats, cheese, fruit(berries and melon), nuts, eggs, protein bars and vegetables.
-- My beverages of choice are: water, tea, and coffee. Occasional diet soda.
-- Suppliments: Multi vitamin, bee pollen, and fish oil.
I have cut out junk food, anything with processed sugar, pasta or breads. Believe me, it was hard!
I would like to incorporate having whey protein in my morning coffee... but it just hasn't stuck yet.
Misc goals:
-- Continue to keep stress levels down.
I had quit smoking 4 months ago after a 2 month "career" of smoking. It was a quick fix to stress after a very BAD ending relationship. However last weekend included drinking and someone giving me two swisher sweet mini cigars because they smelled good and I made mention of it. I smoked them.
-- Should probably cut down the drinking even more.
Diet looks pretty good...
Hit up the OP for a training routine. Starting Strength is probably a good fit for you.
also, don't drop anymore weight...
On August 07 2011 03:45 Civilkurage wrote:
Hey!
I've been training for quite some time now, but lately I've noticed a disturbing piece of news: I do not gain weight though I really should. While I'm much stronger than I was mere months ago, I'm increasingly worried about my wieght which seems to be unhealthily low. Worse: after returning from a period of sickness, I have usually lost 2 kilos.
Here are some facts about me and my training regimen.
Age: 19
Weight: 67kilos (though it was 69kilos 3 weeks ago.... I've been sick and unable to train)
Height: 184cm
My goal is 70-71 kilos
Training: 5-6 times a week.
2 Times at the gym (Breast+biceps // Back+triceps // Legs+shoulders)
3 times swimming (Rocking crawl only and mixing in some intervals)
1 Running//bicycle
Starting september I will be doing more running and less swimming.
I have also started doing different variations of pull-ups every morning before breakfast,
Foodstuffs:
Breakfast
2 Cooked meals a day, very varied. I always try to eat some more after feeling completely full, since if I want to gain weight I need to eat more. (Though this is not working.)
And usually 1-2 small meals inbetween consisting of mostly bread.
I would like to get some feedback and help as to what I can do to gain weight!
Edit: Spelling
1.
Cut out the split routine... do a full body routine like SS in the OP.
Drop the swimming.
If you're going to run/bike do some intervals instead of straight up running
2. Eat more, especially protein
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@Sunkist
Your goal is gaining weight not losing it, if you wanna add muscle. And you really should, your weight is nothing.
@Civilkurage
You do a lot of cardio, either eat a lot more or cut down on cardio and more gym.
Easiest fix is GOMAD. (Gallon of milk a day)
Your split is ok, if there are a few days between those sessions, if they go back to back switch to Chest+Tri, Back+Bi keep Leg+Shoulders.
edit: Just read you only go 2 days, so switch to a Push/Pull 2-day split, much better than the 3-day Split if you only go 2 times.
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The legs+shoulders day in split routines always blows my mind. "Oh what's left? Right, shoulders (because I bench with my pecs) and these strange things I use for walking."
Sorry, I am cranky right now.
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On August 07 2011 03:45 Civilkurage wrote:
Hey!
I've been training for quite some time now, but lately I've noticed a disturbing piece of news: I do not gain weight though I really should. While I'm much stronger than I was mere months ago, I'm increasingly worried about my wieght which seems to be unhealthily low. Worse: after returning from a period of sickness, I have usually lost 2 kilos.
Here are some facts about me and my training regimen.
Age: 19
Weight: 67kilos (though it was 69kilos 3 weeks ago.... I've been sick and unable to train)
Height: 184cm
My goal is 70-71 kilos
Training: 5-6 times a week.
2 Times at the gym (Breast+biceps // Back+triceps // Legs+shoulders)
3 times swimming (Rocking crawl only and mixing in some intervals)
1 Running//bicycle
Starting september I will be doing more running and less swimming.
I have also started doing different variations of pull-ups every morning before breakfast,
Foodstuffs:
Breakfast
2 Cooked meals a day, very varied. I always try to eat some more after feeling completely full, since if I want to gain weight I need to eat more. (Though this is not working.)
And usually 1-2 small meals inbetween consisting of mostly bread.
I would like to get some feedback and help as to what I can do to gain weight!
Edit: Spelling
Start with GOMAD,
If you drink 3-4 litres of 3% milk each day that alone is 1800-2400 calories.
A good tip is to try drink 1 litre of milk each meal, and eat most (or all) of your food before drinking all of the milk since it is a lot easier to drink milk when you are full then stuffing yourself with half a plate worth of food.
Consider starting with SS or at the very least atleast start doing proper squats, deadlifts and powercleans.
Edit: ditch the bicep workout.
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On August 07 2011 04:01 Malinor wrote:
The legs+shoulders day in split routines always blows my mind. "Oh what's left? Right, shoulders (because I bench with my pecs) and these strange things I use for walking."
Sorry, I am cranky right now.
At the moment im doing shoulder+legs too, so far couldn't find anything better for a 3-day split. Chest+Shoulder is impossible, Chest+Legs is doable but i dreaded it every time. 
If you got a better suggestion go ahead!
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On August 07 2011 04:06 glurio wrote:Show nested quote +On August 07 2011 04:01 Malinor wrote:
The legs+shoulders day in split routines always blows my mind. "Oh what's left? Right, shoulders (because I bench with my pecs) and these strange things I use for walking."
Sorry, I am cranky right now. At the moment im doing shoulder+legs too, so far couldn't find anything better for a 3-day split. Chest+Shoulder is impossible, Chest+Legs is doable but i dreaded it every time. If you got a better suggestion go ahead!
There's absolutely no reason to do splits unless you're already really strong/big and you need specific extra volume to continue gains.
Full body routine like SS.
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I don't have a better suggestion, it just feels like a left-over workout.
I personally don't see how chest-shoulders is impossible. Bench Press, one overhead movement and then some Incline DB-press or DB flies as assistance and I would be set. Of course I don't know what your body can or cannot handle, but for me it seems more like an organisational thing.
edit: and of course what eshlow said, splits in general are pretty meh in my opinion.
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On August 07 2011 04:08 eshlow wrote:+ Show Spoiler +On August 07 2011 04:06 glurio wrote:Show nested quote +On August 07 2011 04:01 Malinor wrote:
The legs+shoulders day in split routines always blows my mind. "Oh what's left? Right, shoulders (because I bench with my pecs) and these strange things I use for walking."
Sorry, I am cranky right now. At the moment im doing shoulder+legs too, so far couldn't find anything better for a 3-day split. Chest+Shoulder is impossible, Chest+Legs is doable but i dreaded it every time. If you got a better suggestion go ahead! There's absolutely no reason to do splits unless you're already really strong/big and you need specific extra volume to continue gains. Full body routine like SS.
While i do believe that strength is necessary to get big, i don't think you absolutely need to do SS. Just progressively add weight to all the big lifts and you'll get stronger anyway.
That said: If i could start again i would do SS, didn't know about it back then.
Now im in love with the gym and like to go 5-6 times a week. Can't really imagine only going 3 times, although it might help me get a little bigger faster. (Don't care about strength to be honest.)
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@Sunkist - never too late to start posting here! Just make sure you stick with and be awesome with the rest of us! Congrats on the weight loss - but I don't think you need to worry about dropping any more. If you were to add muscle instead from here on out, it would have much the same visual effect. You said you don't have much idea of a workout routine, but for someone in your position Starting Strength or STrong Lifts (from the OP) are PERFECT. Get in on one of those ASAP, you'll have the results you need.
How do you feel about the Yoga? I've wanted to try that out for a while, but there's not much opportunity to do it here on a regular basis... do you like it/feel challenged/is it worth doing?
@Civil - looks like you've got the cardio down... 2kg could easily be fluid fluctuations, but if it's really worrying you, start logging your food and cut back on the swimming. No better way to burn calories than swimming. Why are you on the split you're on though, instead of a full body routine?
@Malinor - Doing chest/Shoulders, you're either going to have a hell of a time progressing on Flat Bench, or an even worse time progressing on overhead press. If you don't mind not overhead pressing (I switched to Push Press for that reason) then I suppose chest/shoulders works fine... but OHP is a hell of a lift.
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Thanks for the input!
The main reason for doing the split I'm on right now is due to lack of knowledge. I also thought that I'm already getting full body workouts through pull-ups, and variations of it (inverted grip, "commando grip) and swimming.
But gathering from what you've said, dropping a swimming session for a gym session is probably a good idea? And would my split be fine then or should I change it up?
The Gallon of milk sounds great, I'll definately do that. However I cannot start with it for another 1-2 months due to the fact that a medication I'm taking doesen't interact well with calcium. Any other quick-fixes in the food department?
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I just read this on Stronglifts.com
Deadlifts: Relax Your Upper-back
This is the opposite of what I just advised you to do on the Squat - relax your upper-back instead of keeping it tight. Here's why: your shoulders will drop several inches which reduces the distance the bar has to travel. This makes the lift easier and instantly boosts the amount of weight you can Deadlift.
Rounding your upper-back is NOT dangerous, but rounding your lower back is. So keep your lower back neutral by pushing your tailbone back and tightening your abs.
Andy Bolton is the first man to Deadlift 1008lb. He accomplished this using the technique I just described and that he shows on page 27 of his book "Explode your Deadlift".
Really? O.o I mean I don't care if it's true or not, I will always keep my whole back tight but keeping your upper back rounded sounds so bad O.o
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On August 07 2011 04:22 glurio wrote:Show nested quote +On August 07 2011 04:08 eshlow wrote:+ Show Spoiler +On August 07 2011 04:06 glurio wrote:Show nested quote +On August 07 2011 04:01 Malinor wrote:
The legs+shoulders day in split routines always blows my mind. "Oh what's left? Right, shoulders (because I bench with my pecs) and these strange things I use for walking."
Sorry, I am cranky right now. At the moment im doing shoulder+legs too, so far couldn't find anything better for a 3-day split. Chest+Shoulder is impossible, Chest+Legs is doable but i dreaded it every time. If you got a better suggestion go ahead! There's absolutely no reason to do splits unless you're already really strong/big and you need specific extra volume to continue gains. Full body routine like SS. While i do believe that strength is necessary to get big, i don't think you absolutely need to do SS. Just progressively add weight to all the big lifts and you'll get stronger anyway. That said: If i could start again i would do SS, didn't know about it back then. Now im in love with the gym and like to go 5-6 times a week. Can't really imagine only going 3 times, although it might help me get a little bigger faster. (Don't care about strength to be honest.)
Edit:
Generally, I agree, but you're recommending splits to relative novices which isn't a good idea in general.
On August 07 2011 04:44 Civilkurage wrote:
Thanks for the input!
The main reason for doing the split I'm on right now is due to lack of knowledge. I also thought that I'm already getting full body workouts through pull-ups, and variations of it (inverted grip, "commando grip) and swimming.
But gathering from what you've said, dropping a swimming session for a gym session is probably a good idea? And would my split be fine then or should I change it up?
The Gallon of milk sounds great, I'll definately do that. However I cannot start with it for another 1-2 months due to the fact that a medication I'm taking doesen't interact well with calcium. Any other quick-fixes in the food department?
Full body workouts = legs + upper body heavy lifting in one session.
Swimming may be "full body" but it won't get you big.
See the OP.
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On August 07 2011 04:45 Necosarius wrote:I just read this on Stronglifts.com Show nested quote +
Deadlifts: Relax Your Upper-back
This is the opposite of what I just advised you to do on the Squat - relax your upper-back instead of keeping it tight. Here's why: your shoulders will drop several inches which reduces the distance the bar has to travel. This makes the lift easier and instantly boosts the amount of weight you can Deadlift.
Rounding your upper-back is NOT dangerous, but rounding your lower back is. So keep your lower back neutral by pushing your tailbone back and tightening your abs.
Andy Bolton is the first man to Deadlift 1008lb. He accomplished this using the technique I just described and that he shows on page 27 of his book "Explode your Deadlift".
Really? O.o I mean I don't care if it's true or not, I will always keep my whole back tight but keeping your upper back rounded sounds so bad O.o
T-spine rounding is fine.
I would not encourage this for new lifters though or anyone wanting to play it safe.... which should be everyone not powerlifting.
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After doing squats the first time, my back muscles are SO TOAST today, i slept from 1-6 and then from 8till 2pm! My body is dying
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EPT
