EPTFitness Questions & Answers - Page 140
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Levythenobz
Canada42 Posts
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GuiltyJerk
United States584 Posts
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VTFlow
United States84 Posts
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rEalGuapo
Germany832 Posts
On June 14 2013 09:13 Levythenobz wrote: When doing starting strenght, is there a point when you start warming up with more weight than just the bar? I usually go for 2 sets of 5 with the empty bar and then increase by something like 25 pound steps 1 set of 4/3/2/1 reps, depending on how close to your working weight you are. e.g. 200 pounds bench: 2x5 empty bar (45p) 3 reps of 80 2 reps of 120 1 rep of 160 something like that seems to work pretty well for me. A sepcific point is hard to define, but I think as soon as you are at bodyweight/over bodyweight at an exercise is the point I would say warmups are a must-do. For bench sooner. | ||
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iloveroo
Canada294 Posts
Should we starting doing individual workout for certain body parts on different days or should we continue our full body work out. | ||
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ShadeR
Australia7535 Posts
I say stick with SL for now. Assuming the two of you are not genetic freaks 2 months is way too short a time for you to graduate from beginner to intermediate. | ||
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Sausafeg
United Kingdom54 Posts
Should I continue trying to squat even if I can't physically get the bar in the correct position and are there some good flexibility exercises/stretches I can do so that it is easier to get the bar into the right place? | ||
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skindzer
Chile5114 Posts
On June 17 2013 11:21 Sausafeg wrote: I've just started looking into regular weightlifting and I tried doing squats for the first time today. I looked at Starting Strength and I find it very hard to get the bar into the right place with my hands and my back, and the bar always seems to be digging into my neck/back and is quite painful sometimes. Should I continue trying to squat even if I can't physically get the bar in the correct position and are there some good flexibility exercises/stretches I can do so that it is easier to get the bar into the right place? Keep at it, this video helped me greatly , also when doing high bar squats I find it helps a lot to have a close grip, almost close to shoulders so that your muscles are flexed when you rest the bar on them. NEVER HAVE THE BAR REST ON YOUR NECK OR SPINE. | ||
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Zafrumi
Switzerland1272 Posts
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ShadeR
Australia7535 Posts
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mordek
United States12705 Posts
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ShadeR
Australia7535 Posts
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ExceeD_DreaM
Canada500 Posts
So I've checked out the entire health thread OPs and decided to ask you experts about how I should start things up. I would like to receive some help on general/detailed aspects of work out training and daily routines. I should list what I can do now and my goals so you guys have some general idea about giving good advice. Weight: 72kg Height: 180cm My bodyshape is very lean, but quite a belly. I can't fit into my size 30 (US/Canada size) pants I used to wear last year... that is why I am starting again! So, I am a lean/lanky type with fat belly xD Daily routine: I sit all day at work front of a computer. When I get home, I either do excercise, go out, or play games.. I sleep around 12 and wake up around 7. Eating habit: I do not eat any junk food, or try not to. I barely drink pops/soda (max once a week), and barely any beer too. I try to eat healthy, but I haven't seen any belly fat losses from eating right. I've been trying to cut down on salts in my meals. Injuries: I used to play tennis very competitively, and injured my right elbow. I can't really do bicep curls or proper push ups without feeling my elbow bone messing up. I can sort of do hammer curls and pushups with my fist. Elbow is fine as long as I don't extend over 90 degrees (so I can't put dumbbell down all the way while doing curls) Past workout history: I worked out in a gym until last year for a little while. I had to quit because I had to go learn golfing which cut into my schedule alot. I played lots of sports and all that but that was long long time ago. I've also done p90x for about 2 months years ago. What I can do now (in 3 sets of 8 reps) Bench press: with dumbbells maybe 50-55 pounds (~25kg, 50kg total) each as of last year May. Now, maybe 40-45 pounds on each hand? with a barbell, I can do 1 plate barely... (that is 60kg total i believe) Pull up: I can barely do 3 of my own bodyweight. T_T Leg Press: I think around 2 plates on each side so my guess is around 80-100kg. Bicep curl: 35 pounds Squat/Deadlift/etc: not sure I haven't really done them. Cardio: I suck at long distance running. Goals: I want a bit broader shoulder, bigger chest, bit bigger arms so when I wear shirts, I'll look fit. I haven't particularly thought of lower body. I would be very sad if I won't fit into my slim jeans but I guess leg workout is necessary. But most of all, I really want to have flat stomach again! Doesn't have to be 6 pac abs, flat ab is fine! I really don't know how to set up my workout routine. I've heard from so many different people about different workout routines.. like afterburn effect to cardio being good/bad and just all over the place. How should I set up my weight routine? I have a gym membership until the end of December, which has all equipments I think. From seeing this thread, it looks like cardio is useless. So perhaps, I should focus on weights. Few things I am curious are: How do people keep working out same area for an hour? I honestly get so tired and exhausted that I can't lift or work out on same area for over 30-40 minutes. Also, how long do you guys rest between reps? When people say "Bench 3x5" for instance, do you just do bench 3 sets of 5 reps then move onto next workout? Or do you mix them up?? And finally, do you guys bring your own bodywash and extra underwear to the gym for shower? I've never taken a shower at a gym before (my old gym was a close walking distance from home, not the new one!) Thank you all so much in advance!! | ||
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Tommylew
Wales2717 Posts
workout 1: Chest and Triceps work out 2: Biceps and Back wokour 3: Legs, Core Abs When should I try to fit in more shoulders? During chest/tricep day or bicep back day? Also my wrists seem to hurt the heavier weight I go bench pressing... could this be down to have skinny arms? Should I try get more strength in my forearms before I go heavier? I can 3x8 @ 60kg no problem and did 3x5 @65kg the other day but the minute I try 70kg it seems my wrists just can do it, yet my arms and chest seem fine! | ||
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mordek
United States12705 Posts
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micronesia
United States24768 Posts
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decafchicken
United States20157 Posts
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ieatkids5
United States4628 Posts
On June 18 2013 02:26 ExceeD_DreaM wrote: Hey TL, So I've checked out the entire health thread OPs and decided to ask you experts about how I should start things up. I would like to receive some help on general/detailed aspects of work out training and daily routines. I should list what I can do now and my goals so you guys have some general idea about giving good advice. Weight: 72kg Height: 180cm My bodyshape is very lean, but quite a belly. I can't fit into my size 30 (US/Canada size) pants I used to wear last year... that is why I am starting again! So, I am a lean/lanky type with fat belly xD Daily routine: I sit all day at work front of a computer. When I get home, I either do excercise, go out, or play games.. I sleep around 12 and wake up around 7. Eating habit: I do not eat any junk food, or try not to. I barely drink pops/soda (max once a week), and barely any beer too. I try to eat healthy, but I haven't seen any belly fat losses from eating right. I've been trying to cut down on salts in my meals. try actually tracking how many calories you eat. also, what is your diet like? Goals: I want a bit broader shoulder, bigger chest, bit bigger arms so when I wear shirts, I'll look fit. I haven't particularly thought of lower body. I would be very sad if I won't fit into my slim jeans but I guess leg workout is necessary. But most of all, I really want to have flat stomach again! Doesn't have to be 6 pac abs, flat ab is fine! definitely track what you're eating and google up a calculator to see how many calories you burn each day. I really don't know how to set up my workout routine. I've heard from so many different people about different workout routines.. like afterburn effect to cardio being good/bad and just all over the place. How should I set up my weight routine? I have a gym membership until the end of December, which has all equipments I think. since you are skinny-fat (me too ^__^) and want bigger shoulder/arms/etc, i would suggest you do SL 5x5, coupled with a few assistance/isolation exercises. just follow the SL 5x5 program, and add in some extras like bicep curls, tricep extensions, etc, probably using a 3x8 rep range. From seeing this thread, it looks like cardio is useless. So perhaps, I should focus on weights. it's not. it depends on what your goals are. cardio is great for your health. cardio is just not that effective at what you in particular are looking to do (lose the belly fat, get big muscles). you can certainly do a bit of cardio on your rest days. How do people keep working out same area for an hour? I honestly get so tired and exhausted that I can't lift or work out on same area for over 30-40 minutes. depends on how intensely you are using your muscles and nervous system. if you do something that is really taxing, like lifting 85% of your max, then youll be exhausted really quickly. if you're just banging out high reps of a light weight, you can work that area for a really long time and not feel much. Also, how long do you guys rest between reps? When people say "Bench 3x5" for instance, do you just do bench 3 sets of 5 reps then move onto next workout? Or do you mix them up?? personally, i mix them up just to save time. if i'm doing dips, pistols, pullups, and deadlifts, ill do one set of dips, then one set of pistols, then one set of pullups, then one set of deadlifts, and then repeat. rest interval depends on your goals. if you are aiming for strength (heavy weights), you can rest longer, like 3 or 4 minutes. if you are aiming for hypertrophy (higher rep ranges, like 8 to 12), you'll want to keep your rest intervals shorter. | ||
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Tommylew
Wales2717 Posts
On June 19 2013 23:26 mordek wrote: Regarding the wrist pain, when you bench are your wrists and forearms in line? Some people will have their hand bent backwards and this obviously becomes a problem as you increase weight. I guess you can imagine it should look like your arm is punching something. You wouldn't punch something with your palm up in a fist. If your in the correct position there should be no reason to get wrist pain unless there's something else going on and pressing is aggravating it in general. well in the gym today it does infact look like my wrists are going backwards instead of straight up the heavier the weight... whats the issue there then? my wrists are too weak for the weights or? I was focusing on keeping them as straight and after doing 6x60kg no problems and my first 6x65kg fine towards the end of the third set it seemed to start curling towards me instead of being straight up... Shoudl I start back at 60kg till I can keep my wrists straight for every rep? | ||
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mordek
United States12705 Posts
On June 20 2013 04:38 Tommylew wrote: well in the gym today it does infact look like my wrists are going backwards instead of straight up the heavier the weight... whats the issue there then? my wrists are too weak for the weights or? I was focusing on keeping them as straight and after doing 6x60kg no problems and my first 6x65kg fine towards the end of the third set it seemed to start curling towards me instead of being straight up... Shoudl I start back at 60kg till I can keep my wrists straight for every rep? Hmm that's hard to say. You should really feel like the weight's pressure is going straight through to your forearms. It's strange that you feel you had the right form and lost it at a higher weight for this particular issue. I think your idea is a good one. Focus on the form at a doable weight and work up from there without losing form. Once you get it you should see some gains in the lift it sounds like  As long as you're aware the problem is from you wrists bending backwards you know what to fix! | ||
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