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On August 11 2011 03:33 XreserJQG wrote:Show nested quote +On August 10 2011 23:22 Sneakyz wrote:On August 10 2011 22:56 XreserJQG wrote:
And for your warmup, if you're going for a new max, I wouldn't recommend starting at 215. A warmup should either be just the bar, or at the most 135. You may not feel like 215 was that hard, but you're using your muscles energy (ATP) to push that weight, while lowing your bodies natural glycogen stores, which in turn is going to make a weight you should be able to do almost impossible.
Obviously you don't want to deplete all your energy, but is that really safe? I don't like the sound of going from bar to a max. I'm not a powerlifter, nor have I lifted for very long but I would think the nervous system need a solid warm up to be able to handle a really heavy weight. Would be curious to hear someone like Eshlow's opinion on this. I didn't word my previous statement that properly. I wouldn't recommend going straight from bar to your 1RM either, but that's where it does get kind of trickey. There is a healthy balance of shocking your CNS into overdrive, which you can do by lifting heavy before your max (a buddy I train with does dumbell snatches before every lift to shock his CNS and he is a monster...front squats over 315lb...) There is a multitude of things that can factor into getting a good max. What you ate earlier, the amount of calories and carbs intaken throughout the day, etc.
Glad to see i'm beyond "monster" status :D Welcome xreser!
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Since the wedding I have stopped my cutting diet and have not been so miserable and feel really good getting decent calorie intake now. Hit a goal I've have for a long time which was 315x8 on bench press. Felt awesome
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On August 11 2011 03:27 XreserJQG wrote:Show nested quote +On August 10 2011 23:46 sJarl wrote:On August 10 2011 22:56 XreserJQG wrote:On August 10 2011 12:48 thedeadhaji wrote:
failed 245lb bench for 3rd time, going to reset.
(but 215lb during warmup was NP so... =\)
Also Snatched up to 100lbs today. So fun! An extremely easy way to get your max to increase is to do a powerlifitng training method called 5 by 5's. You essentially do five sets of five reps with a weight you should have to push extremely hard to get five reps with. Preferably you would need to be working so hard, that at the end of your third set you may need a spot. This same training method can be used towards any major lift. And for your warmup, if you're going for a new max, I wouldn't recommend starting at 215. A warmup should either be just the bar, or at the most 135. You may not feel like 215 was that hard, but you're using your muscles energy (ATP) to push that weight, while lowing your bodies natural glycogen stores, which in turn is going to make a weight you should be able to do almost impossible. Keep up the good work! :D I don't think Haji just started cold doing 215 and then moved on to 235 (or whatever the 1rm was for that day). I quite often work towards 1RM and I feel that spending time on mobility and very light weights at the beginning of the session set make or break the lift later. Just having supple joints and plenty of bloodflow into the targeting muscles is invaluable. Then after that I'd work upwards and keeping the reps relatively low (1-5 reps) and lowering the reps as the weight goes up. Example, shooting for a 100kg/225lb 1RM on the bench: bar x 15-15 (add sets if it feels needed) 40kg x 10-8 50kg x 5-5 60kg x 5-5 70kg x 3-3 80kg x 2 90kg x 1 100kg 1 The additional sets with low weights and low reps are to insure I have the proper tuck and arch ready for the heavier sets. This "scheme" is never written in stone though. I always go by feel, feeling out if I need more warmup (add in a set of few reps that isn't draining). That said: Welcome aboard XreserJQG! Always nice to see new and experienced people here. Care to post some stats?  That's a pretty good way to attack your 1RM, and from what I've read on here there is a lot of good advice. The 5x5 method isn't there to actually get you to that 1RM you want on the day you're doing the 5x5's, but to help you actually build the strength you need to increase your 1RM. You can do that for every lift, and I've seen it help more than a few people who wanted to get stronger that I've helped train. As of now I am prepping for a body building competition in November (my first one @.@) and am focused completely on high rep workouts to completely tear down my muscles get as lean as possible. This is mainly due to me being overweight in HS, and to prove to myself that I can discipline my diet to this extreme. When I'm on legitimate strength training my maxes have been: Bench: 285lb Squat: 405lb Deadlift: 405lb Military Press: 225lb After my show, I plan on going straight back into strength training and focusing on power lifts and strength training, because I want to blow those max's out of the water.
How high is "high rep"?
If anything, low rep work is more important during cutting, if you're a natural. Doing purely high rep (12+ reps/set) is not a good idea.
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welcome back anabolic!
also i need to front squat over 315 too 
Today I learned that squats cure everything!!! It started yesterday with some pain in my hand when I was warming up with overhead movements. Today it was the same so I couldnt power snatch or jerk. I power clean, then front squatted. After squatting I tried pressing with the bar and the pain was gone!!!
SQUATS CURE EVERYTHING
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On August 11 2011 02:12 bdictkam wrote:Show nested quote +On August 10 2011 15:49 dudeman001 wrote:On August 10 2011 14:50 bdictkam wrote:
I had been eating 1600 or so cals and still doing cardio and weights for a dozen days but i cant keep up with it anymore. So ive been eating something like 1800-1900 a day now.
My BMR seems to be about 2.1 but i dont know how to count my daily activities
I do approx 45 mins cardio plus a 15 end of gymtime cardio
And i do 4-5 weight exercises 3 sets each, 10/9/failureor8
Assuming i do little else, a bit of walking my dog, groceries etc, how many calories is my body actualy using per day? I ask cause i want to shoot for approx a 500-750 deficient In terms of calories burned while doing cardio it'd help knowing how much you weigh and how far you go in 45 minutes. Just break it down into physics, you're carrying weight Y distance X, which translates into immediate energy burned. However as a completely rough estimate, I'd say you're probably burning an additional 600-700 calories on top of your body's daily necessity. Id like to bump this to recieve more advice, one person mentioned im doing about a total of 2800 calories on avg, do you think that is accurate? weight 205-210 i do cardio at about 75%
Stop worrying about calories so much....
If you eat the right foods you will easily lose weight or whatever you want to do
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This is the second week of workouts that's going miserably. Every one of my lifts except deadlift and bench are going down. Deadlift is hard as hell but still going up, and bench is staying the same. Idk what the hell is going on. I'm sleeping better than ever, im eating plenty, im stickin to a workout schedule. I cut the assistance lifts right before all this started to make sure I could keep making strength gains, and it backfired. Fuck this, im so mad.
Post this -> focus rage -> powerclean pr ezpz. 30 seconds. I hate my body, I don't know what it's telling me.
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lbs
power clean
175: 1-2-2
165: 3-3-2
155: I don't know how many I did
I think my form is getting better to say the very least
press
135: 5-5-4
squats
225: 5-5-5
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Ok this is going to be a beginner's post so please bear with me.
Matoo
Age: 27 || Height: 6'2" - 188 cm || Weight: 170 lbs - 77 kg
Context: I haven't done any exercise in the past 10 yrs. Two weeks ago I decided to get in better shape and did some exercise, mostly pull-ups, push-ups, sit-ups and such. I capped out at a ridiculously low amount of reps (around 3 pulls-ups, 10 push-ups, and 20 sit-ups). Then my body ached for half a week. I bought a 15 lbs dumbbell and continued training for about 30 min everyday.
2 weeks later I felt like ok I like this and I want to continue. So I started documentating myself, including spending about 5 hrs reading through the links in the OP. And yeah I was doing it all wrong of course. Overstraining the shoulder and elbow, doing a shitton of reps of biceps curls, etc.
That's fine. It's not like I was expecting to get it right without any prior knowledge anyway. But now that I know that I want to continue then I should do it right.
Facts:
- I'd like to keep exercizing at home.
- I already have a pullup bar, a 15 lb dumbbell, and a basic bench (see picture).
- Barbells looks like the best thing out there and I could buy one. However my right knee is fucked; if I do some running, about 10 minutes in it will start hurting like hell and then it'll take days for the pain to disappear. So I'm really not hot for any squat- or deadlift-based workouts, since they will require me to flex/unflex my knee a lot, with added weight on top of it.
- I can definitely buy a pair of rings.
With all of that taken into account, what would you think about doing:
- Dumbbell bench presses (SS says it's as good as barbell ones)
- Dumbbell presses
- Chin-ups (adding weight once I reach 12+ reps)
- Ring exercises: Now I'm a bit lost. There's so many. What would be the best ring exercises that I could do to train the remaining muscles that haven't been covered by the previous exercises (since I probably can't do squats or deadlifts, sadly).
I was also thinking about:
- Handstand push-ups: they look both very useful and fun as hell, especially if I manage to do them freestanding after a while, and I could buy a mat. But aren't they redundant with dumbbell presses?
- Roman chair exercises (cheap!): useful according to SS, but aren't abs covered by ring exercises already?
I'd also incorporate stretching several times a day for flexibility (mine is terrible), and swimming for about 30 min every day for cardio/endurance. On the days that I workout, I would do stretching - workout - swimming - stretching.
Regarding nutrition: I'm French so bread has been my life so far. However I'm living in the US now so it's a good occasion to try a grainless paleo diet (despite my absolute love for good burgers). I'll keep at it for the next two months and see if I feel healthier or not.
Anyway I'd like to have input regarding the set of exercises I could incorporate in my workout (taking into account my bad knee). Once I know what exercises I do I'll be able to make it to the next step and get a precise workout build running with weight/set/reps/goals etc.
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Slowly going up in my lifts... (Doing SS so everything is 3x5 except DL)
Squat : 175lbs
DL : 185lbs
Bench : 150lbs
OP : 80lbs
I hate lifting light weights like these, watching people lift heavier with bad technique (Half or even quarter squats)
Also, what do you guys think about Hamburgers ? I work at a hamburger house and I think their my main protein source lol. I try to do double hamburgers so the meat/bread ration is bigger haha.
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Couldnt u just to eat the meat? It would be healthier :D
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On August 11 2011 12:00 Rutluv wrote:
Slowly going up in my lifts... (Doing SS so everything is 3x5 except DL)
Squat : 175lbs
DL : 185lbs
Bench : 150lbs
OP : 80lbs
I hate lifting light weights like these, watching people lift heavier with bad technique (Half or even quarter squats)
Also, what do you guys think about Hamburgers ? I work at a hamburger house and I think their my main protein source lol. I try to do double hamburgers so the meat/bread ration is bigger haha.
Form >> Numbers
What are your goals in terms of body fat/body weight? I say eat them. If you are concerned about the bread, you can do your own double-down (i.e. two patties with toppings inside)
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How often should someone work their muscle groups? A day ago i did heaviest deadlift and squats ive done yet, and my legs and back are still sore. Do you guys tend to not work out a muscle group until it heals and dont feel soreness at all, or do you tend to go again when its pretty much good just a little bit of soreness/strech soreness?
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On August 11 2011 12:11 bdictkam wrote:
How often should someone work their muscle groups? A day ago i did heaviest deadlift and squats ive done yet, and my legs and back are still sore. Do you guys tend to not work out a muscle group until it heals and dont feel soreness at all, or do you tend to go again when its pretty much good just a little bit of soreness/strech soreness?
We tend to do starting strength, as has been suggested to you a dozen times already. Soreness will go away when your body gets used to the movements.
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What is your program bdictkam?
Soreness is not an excuse not to lift.
btw does anyone do grip training? Someone at my gym had some of the captains of crush hand grippers. It would be fun to train it after my workouts.
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I imagine u still get sore when u tear your muscles even after u get used to it.. my question is how much time you leave inbetween lifting on the same muscle groups? For example how many days inbetween that u give your body to recover before you do squats again
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Most people in this thread squat three days a week, so one day for two sessions, and two days for one session.
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On August 11 2011 12:36 bdictkam wrote:
I imagine u still get sore when u tear your muscles even after u get used to it.. my question is how much time you leave inbetween lifting on the same muscle groups? For example how many days inbetween that u give your body to recover before you do squats again
That depends how long you are training. SS has squats 3 days a week with a day rest inbetween. Once you get accustom to lifting, you could eventually squat everyday if you like haha.
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So for a large muscle group ud suggest something like 18-20 hours of sleep for full recovery to tear it down again? My basic question is how much sleep it takes for muscles to get to the point where its healthy to tear them up once again, i dont want to tear them in the middle of recoverying
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what workout are you doing? I think you are overthinking this. haha
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I have some questions about my workout technique I'm doing right now, and what people think. So my goal is to become a very toned mid sized body. Right I have very little fat, I think losing a pound on my stomach would be nice but besides I'm pretty good elsewhere. However I want to work at developing a bigger build.
I am 17 years old, 5'10 155lb. I'm pretty weak compared to many numbers I see here, and I have only seriously been working out for two months. My maxes are:
Bench: 155lbs
Bicep Curl: 70lb bar
Squat: 225lbs
Now these are maxes and generally what I do... 6 sets per exercise, 3 exercises per muscle. First two sets are warm up where I tell myself "Put a weight I can do 30 at and do 12, second one is a weight I can do 20 at and do 10." Now the next 4 are generally 6,5,4,4.
As for the workout I do, I like to go 3 times a week, two muscles each day.
Monday:
Bicept - Regular standing curls
- Sitting one arm dumbells
- The squigilly bar sitting down elbows on surface.
Back - Pull down to chest
- Lateral pull to stomach
- Bent over forward pulling bar to chest
Wendesday:
Chest - Declined Bench
- Regular bench or machine where you put your arms together
- Inclined bench w/ barbells
Tricepts - Bench press, hands together
- Laying down, bar up and down above head
- A machine similiar to the bicept squigily bar w/ elbows on surface but opposite way
Friday
Legs - Squat
- 45 degree leg press
- Machine where you pull your legs up
Shoulders - Sitting bench press thing
- Shoulders up at the sides sitting or standing
- Shoulders up in front.
Calves - Sitting down to tippy toes
- Standing to tippy toes
Abs I tend to do at home twice a week, and on the day I do tricepts I like adding a couple sets of the machine for obliques. Now for my questions. How is my rep amount, my really buff uncle (450lb bench press) told me this is ideal so I decided to take his word for it. I mean trying to get a larger toned body, my overall goal would probably be 170-175lb body that's very toned. I want to keep my range of motion as large as possible and minimize the loss of flexibility as much as I can.
At the moment I eat very healthy thanks to my mom, but I would have no trouble adjusting my diet even more. At the moment I am a very good endurance runner, and I like having that, so also keeping my condition as high as possible is very important. Pretty much I just want to be overall stronger, bigger, and maintain as many qualities of a skinny person as well as possible.
I am not interested in taking any creatine or anything, but wondering what experience people have with protein powder, and if it's worthwhile, as if I understand it correctly it's good. Really any help to help me reach my goal would be very appreciated. Thank you.
Oh and I do have a gym right near my house that I have a yearly membership too, and they have every machine imaginable, just wanted that to be added.
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