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ieatkids5
United States4628 Posts
higher rep range, like 15 reps, gives you bigger, puffier muscles (like a bodybuilding routine). lower rep ranges, like 3x3, gives you higher strength, and denser, more compact muscles. the 5x5 program you're reading about here is sort of a hybrid between hypertrophy (bigger muscles) and strength. so you'll see your strength go up (lifting heavier) and your muscles get bigger. choose your program based on your goals. | ||
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Namunelbo
501 Posts
Looks like a few books recommended by EMI are now available through some UK bookstores for EU shipping, and with the new very hyped Starret's book (Becoming a supple leopard) I was considering maybe buying some books from Amazon.com as well. So, what are some indispensable / must-have book about Stretching, Mobility, Flexibility and Therapy (along those lines)? As of right now I'm not interested in nutrition books nor strength training (specially with weights), but may look into them in the future. So far, this is what I had in mind: • Stretching Scientifically: A Guide to Flexibility Training by Thomas Kurz (I've read a few problems with the latest edition maybe being a little outdated, and there might be better alternatives?) • The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief by Clair Davies * And maybe, Becoming a Supple Leopard by Kelly Starret (if the hype is indeed deserved, then alongside with OG, that will cover probably most of what I need) OG has a wealthy amount of information of the above mentioned topics, and I was looking to expand that 'indispensable library' with more beginner-friendly / in-depth books. Another thing to consider is the price, there are some really good books out there, but a high price plus shipping fees, that might be too much for me to consider... | ||
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Wetty
Australia419 Posts
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eshlow
United States5210 Posts
On May 12 2013 09:16 Namunelbo wrote: Let's talk about books. Looks like a few books recommended by EMI are now available through some UK bookstores for EU shipping, and with the new very hyped Starret's book (Becoming a supple leopard) I was considering maybe buying some books from Amazon.com as well. So, what are some indispensable / must-have book about Stretching, Mobility, Flexibility and Therapy (along those lines)? As of right now I'm not interested in nutrition books nor strength training (specially with weights), but may look into them in the future. So far, this is what I had in mind: • Stretching Scientifically: A Guide to Flexibility Training by Thomas Kurz (I've read a few problems with the latest edition maybe being a little outdated, and there might be better alternatives?) • The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief by Clair Davies * And maybe, Becoming a Supple Leopard by Kelly Starret (if the hype is indeed deserved, then alongside with OG, that will cover probably most of what I need) OG has a wealthy amount of information of the above mentioned topics, and I was looking to expand that 'indispensable library' with more beginner-friendly / in-depth books. Another thing to consider is the price, there are some really good books out there, but a high price plus shipping fees, that might be too much for me to consider... I've learned most of what I've learned not through books but by reading various blogs of good writers. Here's some guys you should be reading: Todd Hargrove (better movement) Gray Cook Bret Contreras Mike Reinold If you're generally interested in movement/flexibility stuff as it relates to prehab / injury prevention and mobility. From what I've heard from my various sources Starrett's book is good for some of the "how to" stuff but it doesn't explain a lot of the why's | ||
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KaoReal
Canada340 Posts
I will be using this on the floor of my garage: http://shop.fitnessdepot.ca/Rubber-Slab-Mat-72-x-48-x-34-P767.aspx#.UZLtFbXFUwB Will this bar/these rubber plates/this flooring be okay for dropping deadlifts? As a side-question, what do you guys think about dropping deadlifts? I read such mixed opinions on it. EDIT: I've pretty much convinced myself that I wont be dropping deadlifts if I can help it. I will, however, be lowering them very quickly, so I think my concerns about the bar/plates/floor are still pertinent. | ||
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MtlGuitarist97
United States1539 Posts
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infinity21
Canada6683 Posts
On May 15 2013 16:30 KaoReal wrote: I'm going to get some barbell exercise equipment soon, but I'm concerned about quality of bar and dropping deadlifts. Basically, I'm looking to get this set unless something pops up on CL really soon: http://shop.fitnessdepot.ca/300-LBS-Olympic-Rubber-Set-AVAILABLE-IN-STORE-ONLY-P770.aspx#.UZLtFLXFUwB I will be using this on the floor of my garage: http://shop.fitnessdepot.ca/Rubber-Slab-Mat-72-x-48-x-34-P767.aspx#.UZLtFbXFUwB Will this bar/these rubber plates/this flooring be okay for dropping deadlifts? As a side-question, what do you guys think about dropping deadlifts? I read such mixed opinions on it. EDIT: I've pretty much convinced myself that I wont be dropping deadlifts if I can help it. I will, however, be lowering them very quickly, so I think my concerns about the bar/plates/floor are still pertinent. You should try to build a DL/olympic platform. You'll just need a few sheets of plywood and that 4x6 sheet of rubber. A proper sized olympic bar won't fit very nicely on a 4x6 area. To your original question, just that rubber mat will be fine for protecting your garage floor. | ||
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KaoReal
Canada340 Posts
One 7' Olympic Bar Two Olympic Spring Collars Olympic Rubber Weight Plates: 2 x 2.5Lbs 4 x 5Lbs 2 x 10Lbs 2 x 25Lbs 2 x 35Lbs 2 x 45Lb" On May 15 2013 22:06 infinity21 wrote: You should try to build a DL/olympic platform. You'll just need a few sheets of plywood and that 4x6 sheet of rubber. A proper sized olympic bar won't fit very nicely on a 4x6 area. To your original question, just that rubber mat will be fine for protecting your garage floor. I'm confused - what use is the 4x6 sheet if that isn't a good size for an oly bar? | ||
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phyre112
United States3090 Posts
On May 16 2013 04:38 KaoReal wrote: For people who can't open the links, its some 3/4" inch rubber mat, a $300 "Set Includes: One 7' Olympic Bar Two Olympic Spring Collars Olympic Rubber Weight Plates: 2 x 2.5Lbs 4 x 5Lbs 2 x 10Lbs 2 x 25Lbs 2 x 35Lbs 2 x 45Lb" I'm confused - what use is the 4x6 sheet if that isn't a good size for an oly bar? The sheet is intended for you to buy a bunch of them probably, and put them together to cover an entire room. Whether you do this or not - check a farm supply store for horse stall mats. They're exactly the same thing, and since horses weigh hundreds of pounds I think you can be pretty sure they'll take your deadlifts. The thing that would bother me, is that that's a really poor quality bar (it's going to bend on you) and that those plates are not full size - they say olympic because they fit an olympic bar, but they're not as tall as regular olympic plates would be. I'd go with piecing it out if I were you... the internet's general suggestion for an entry-level bar is the CAP OB-86 or OB-86B (only difference is either coating or centre knurling... can't remember). It's $115-140 in America usually... not sure what the Candian price would be, but I'm sure it's available. Should last you 5-10 years, and should be all the bar you need unless you're aiming to compete either in WL or PL. I would build your own platform for deadlifting I think. ~3 sheets of plywood screwed together (usually sold in 4'x8'x3/4" sheets). Cut that mat in half, and put it on the sides of the rectangle, fill in the centre with a 4'x2' sheet of higher grade stuff and boom, you're done. Feel free to paint, stain, etc - sealing might be tricky because then it might make the platform slick. Not sure. Once you've got this together though, you shouldn't have any cause to be concerned about using metal plates instead of bumpers unless you're doing olympic lifts every day. IDK, I'm projecting my own beliefs here - but first off, there's a minimum investment you need to be willing to put into a home gym, and if you're trying to put in less you're just going to end up frustrated at the equipment that you get. The quality jumps at the lower stages in weights are HUGE. Secondly, I think good weights are something that will last you just about forever, so you might as well buy the right thing the first time, even if it means you can only get part of everything you want. That's just me though. | ||
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infinity21
Canada6683 Posts
On May 16 2013 04:38 KaoReal wrote: For people who can't open the links, its some 3/4" inch rubber mat, a $300 "Set Includes: One 7' Olympic Bar Two Olympic Spring Collars Olympic Rubber Weight Plates: 2 x 2.5Lbs 4 x 5Lbs 2 x 10Lbs 2 x 25Lbs 2 x 35Lbs 2 x 45Lb" I'm confused - what use is the 4x6 sheet if that isn't a good size for an oly bar? People cut it into half and use it as a part of a bigger platform like so ![[image loading]](http://www.straighttothebar.com/images/posts/090331_platform7whole2.jpg) Speaking as someone who owns a home gym, I put more money into having accurate weights and a power rack that has small spacing between holes. I would save money on the bar and get a decent one for cheaper. You'll need a beater bar to do stuff like rack pulls anyways. When you're ready & have the money, you can spend $300-400 for a bar that will last you a lifetime. Are you based in Toronto? What's your budget? | ||
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KaoReal
Canada340 Posts
Here is what I am planning to buy as a rack: http://www.xtcfitness.ca/strength/power-racks-smith-machines/northern-lights-power-rack-full-cage.html This is the higher quality bar from the place that I intend to buy everything from: http://shop.fitnessdepot.ca/Olympic-Bar-1500LB-Lifetime-Guarantee--P635.aspx#.UZSBzbX-PrA For those who can't view the link, it is "86 inch Olympic bar with a 28.5 mm shaft, black oxide finish and has a bronze bushing for smooth sleeve rotation. 1500lb capacity. Lifetime Guarantee" for $168.00 Can anyone determine if these plates are properly sized? I don't see measurements listed anywhere, but maybe someone with experience with Olympic plates can judge it by the pictures. They seem very reasonably priced for new plates, and I'd prefer to be able to buy everything in this one store because it is close to where I live. I'm based in Calgary, by the way. http://shop.fitnessdepot.ca/Weight-Plates-C34.aspx?s=Price ASC, ProductId DESC&c=34&t=all&p=0 EDIT: I do eventually want to be doing some actual Olympic lifts, so I suppose I should ask: Will that bar will be okay for said lifts on a platform, or am I going to have to fork out for a super-expensive bar? Also, are bumper plate mandatory for Oly lifts? | ||
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phyre112
United States3090 Posts
On May 16 2013 16:18 KaoReal wrote: Thanks for the tips on the platform. Here is what I am planning to buy as a rack: http://www.xtcfitness.ca/strength/power-racks-smith-machines/northern-lights-power-rack-full-cage.html This is the higher quality bar from the place that I intend to buy everything from: http://shop.fitnessdepot.ca/Olympic-Bar-1500LB-Lifetime-Guarantee--P635.aspx#.UZSBzbX-PrA For those who can't view the link, it is "86 inch Olympic bar with a 28.5 mm shaft, black oxide finish and has a bronze bushing for smooth sleeve rotation. 1500lb capacity. Lifetime Guarantee" for $168.00 Can anyone determine if these plates are properly sized? I don't see measurements listed anywhere, but maybe someone with experience with Olympic plates can judge it by the pictures. They seem very reasonably priced for new plates, and I'd prefer to be able to buy everything in this one store because it is close to where I live. I'm based in Calgary, by the way. http://shop.fitnessdepot.ca/Weight-Plates-C34.aspx?s=Price ASC, ProductId DESC&c=34&t=all&p=0 EDIT: I do eventually want to be doing some actual Olympic lifts, so I suppose I should ask: Will that bar will be okay for said lifts on a platform, or am I going to have to fork out for a super-expensive bar? Also, are bumper plate mandatory for Oly lifts? Do you want to "do" oly lifts, or do you want to be competitive? If it's the former, you can do them with just about anything. If it's the latter, you're going to want a nice bar and some real bumpers. I don't see any brand on that bar, which makes me nervous about it, but it's probably miles better than the first one. There are just very limited options for you, being in Canada vs. the US unfortunately. And I would bet that none of those plates, excepting the bumpers are the same as the "full size" metal plates that you probably want to look for - by that I mean something like ![[image loading]](http://www.roguefitness.com/media/catalog/product/cache/1/header_sm_image/0dc2d03fe217f8c83829496872af24a0/y/o/york-barbell-legacy-weight-plates-small.jpg) | ||
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3point14
Germany890 Posts
my question: when I swim in rather cool water, is there a significant energyoutput of my body keeping me warm? when staying in water for about 30 minutes. And does the body primarily use muscleprotein to keep me warm instead of fat? thanks | ||
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decafchicken
United States20022 Posts
I'd definitely try to invest in some equipment that will last you a lifetime. Look around here: http://www.muscledrivercan.com/Weight-Sets-Bar-and-Bumpers_c_34.html They've got high quality stuff for how cheap it is. (the bar is at least, the cheap weights aren't my favorite but they're fine for oly lifting) | ||
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mordek
United States12704 Posts
On May 16 2013 22:30 3point14 wrote: hi! my goal is losing weight. my question: when I swim in rather cool water, is there a significant energyoutput of my body keeping me warm? when staying in water for about 30 minutes. And does the body primarily use muscleprotein to keep me warm instead of fat? thanks This reminds me of something I read about in the 4-Hour Body. This site sums up Ferriss's idea/research: http://rollingfitness.co.uk/2011/06/30/the-skinny-on-cold-showers/ | ||
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infinity21
Canada6683 Posts
On May 16 2013 16:18 KaoReal wrote: Thanks for the tips on the platform. Here is what I am planning to buy as a rack: http://www.xtcfitness.ca/strength/power-racks-smith-machines/northern-lights-power-rack-full-cage.html This is the higher quality bar from the place that I intend to buy everything from: http://shop.fitnessdepot.ca/Olympic-Bar-1500LB-Lifetime-Guarantee--P635.aspx#.UZSBzbX-PrA For those who can't view the link, it is "86 inch Olympic bar with a 28.5 mm shaft, black oxide finish and has a bronze bushing for smooth sleeve rotation. 1500lb capacity. Lifetime Guarantee" for $168.00 Can anyone determine if these plates are properly sized? I don't see measurements listed anywhere, but maybe someone with experience with Olympic plates can judge it by the pictures. They seem very reasonably priced for new plates, and I'd prefer to be able to buy everything in this one store because it is close to where I live. I'm based in Calgary, by the way. http://shop.fitnessdepot.ca/Weight-Plates-C34.aspx?s=Price ASC, ProductId DESC&c=34&t=all&p=0 EDIT: I do eventually want to be doing some actual Olympic lifts, so I suppose I should ask: Will that bar will be okay for said lifts on a platform, or am I going to have to fork out for a super-expensive bar? Also, are bumper plate mandatory for Oly lifts? If you're in Toronto, you can check out fitnessavenue.ca for some decent racks. That bar will probably last you a while and be good enough until you get pretty serious about lifting. Obviously a $300 bar will have better spin, whip, and knurling but if you're a beginner/intermediate, you won't really notice a huge difference imo. For plates I'd recommend keeping an eye out on kijiji for used plates from reputable companies like Ivanko. Bumper plates are not mandatory but they make oly lifting a lot less stressful since you won't have to worry about not dropping the bar. | ||
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KaoReal
Canada340 Posts
On May 16 2013 22:36 decafchicken wrote: @KaoReal I'd definitely try to invest in some equipment that will last you a lifetime. Look around here: http://www.muscledrivercan.com/Weight-Sets-Bar-and-Bumpers_c_34.html They've got high quality stuff for how cheap it is. (the bar is at least, the cheap weights aren't my favorite but they're fine for oly lifting) http://www.muscledrivercan.com/Pendlay-Econ-Bumpers-Pendlay-NexGen-HD-Bar-Free-Shipping_p_107.html Yikes! That's some pretty expensive stuff. I notice the bar itself is almost half of the cost at $383.99, which puts the weight at $1.91/lb. That seems pretty steep. How badly can cheaper bumpers mess with my stuff? What sort of things can go wrong using cheaper bumper plates? Also, a question about the bar: Is it still appropriate for use with the rest of my movements (squat, bench, dead lift) or will I need to get two bars total? The reason for all the questions is that I've never done an Olympic lift in my life, but they're something I want to pursue. | ||
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phyre112
United States3090 Posts
On May 17 2013 15:53 KaoReal wrote: http://www.muscledrivercan.com/Pendlay-Econ-Bumpers-Pendlay-NexGen-HD-Bar-Free-Shipping_p_107.html Yikes! That's some pretty expensive stuff. I notice the bar itself is almost half of the cost at $383.99, which puts the weight at $1.91/lb. That seems pretty steep. How badly can cheaper bumpers mess with my stuff? What sort of things can go wrong using cheaper bumper plates? Also, a question about the bar: Is it still appropriate for use with the rest of my movements (squat, bench, dead lift) or will I need to get two bars total? The reason for all the questions is that I've never done an Olympic lift in my life, but they're something I want to pursue. The bar will be fine for squats, presses, deads, etc. If you keep the home gym going, you may at some time in the future want to get a second bar - but it would be a matter of convenience, and because you had money to blow, it's not something that would ever be "needed." Because it's a nice bar, but competition oly bars are on the thinner side I wouldn't load it up with 600 lb rack pulls - but you probably could if you really wanted to. That's really the first bar you'll want to look at if you're interested in competition Olympic lifting, but if you're not actually going to compete, you can probably get away with something cheaper. As far as cheaper bumpers, they might not fit on your bar as well (the hole in the center might be "off" and they'll be loose) and they probably won't last as long - they will start to wear and actually fall apart over time. The center metal insert will also likely be smaller, so they'll be more likely to crack or otherwise be ruined, and the center ring is probably more likely to fall out. Cheaper bumpers will be less dense rubber, so they'll have a more awkward/unpredictable bounce to them. Finally, cheaper bumpers will probably be wider - it's probably not a concern for the snatch/C&J, at least until you're beyond the decaf level, but if your DL ever gets over 4 plates, you're not going to be able to fit any more weight on the end of the bars, while with nicer bumpers you can probably get 5 (and with competition bumpers this is never a problem). 1.91/lb is still a hell of a lot though - the exact same set in the US is ~100 bucks cheaper, with only ~30 of that being from the bar price =(. | ||
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anatase
France532 Posts
I usually don't work out too much, I do run, swim and play badminton. Not these last 2 months because of family and shits. Anyway, I wanted to know if anoyne had heard of Testostrong and Nitric Power, what are these thing worth ? I never tried any specific diet or whatever to gain muscle, because I usually don't have the will, but since I have a fairly healty life and since I will have more time in the very next future, I was wondering about these. Would you recommend taking these ? Does it work ? Because the way the advertise the product seems like the rest, "uber impressive alpha male increase muscle in no time blazlbalblae" thanks to anyone who may help | ||
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ieatkids5
United States4628 Posts
don't fall for good advertising. | ||
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