On December 04 2013 12:42 Najda wrote: How much can I reasonable expect my chest to grow if I go from 150 lbs -> 170 lbs? I'm asking less for the sake of vanity and more so for the sake of my wallet in regards to buying clothes.
Your chest could not grow at all (mine is roughly the same size as it was 30 pounds ago) or it could double. It depends on where you put on the weight ~~
Do you guys feel these goals would be decent? I've been doing mostly random workouts and it's working but I want something more concrete to stick to long term. Just for general toning and fitness. I'm already doing a decent amount (and I didn't put it in but I walk several kilometers a day).
I'm not trying to be a body builder and I work out in my apartment with dumbbells only (2.5, 5, 10 and 15 lbs --- plan on getting a bench + 35 lbs dumbbell later). I do not plan to change this so please do not recommend I go to a gym or buy a home gym.
I plan to max out at 35 lbs and probably not go any higher as I don't think it would change much for me and my goals. Just seems like a good weight for a challenge but without going overboard.
I know there are a lot of arm exercises but I just took the 10 most popular dumbbell exercises pretty much and overall I don't get too tired doing them. I can do most of them quite easily right now with 15 lbs but the ones I just picked up are somewhat difficult (lateral raise and triceps kickback). I can work my triceps more easily by sitting on my couch and pulling up the weight from behind my head, but the tricep kickback makes me feel like I will injure myself whenever I do them. Would doing tricep exercises behind my head be even worse?
I will be adding the exercises I currently do 0 of gradually (once I get a bench for one) but I think they are pretty important overall.
Obviously I plan to gradually work my way up. For Push up / Squats and Sit Ups I am following some website guide to gradually get up to those numbers in 6 weeks (without weights, but I plan on adding that myself in the future once I get there). I already do a good number of them
Also that same website has a 6 week program for 150 dips... not sure if those are worth adding in though. My goal is for the workout to take 1-2 hours once I'm used to it.
So my questions : -Are the exercises varied enough to hit pretty much every important spot? -Are there some that are worthless and/or just repeating other exercises, which won't give me any benefits? -Are some of these exercise injury risks? I'm worried about the Lateral Raise and Triceps Kickback... the others all seem pretty standard and easy. -Is going from 15 lbs to 35lbs safe? Obviously I would slowly work the reps back up, but I'd rather not buy dumbbells every month as they are expensive so just wondering if the jump is too big.
*EDIT : Put a picture instead so I can actually get some feedback
On December 05 2013 01:14 Kurr wrote: Do you guys feel these goals would be decent? I've been doing mostly random workouts and it's working but I want something more concrete to stick to long term. Just for general toning and fitness. I'm already doing a decent amount (and I didn't put it in but I walk several kilometers a day).
I'm not trying to be a body builder and I work out in my apartment with dumbbells only (2.5, 5, 10 and 15 lbs --- plan on getting a bench + 35 lbs dumbbell later). I do not plan to change this so please do not recommend I go to a gym or buy a home gym.
I plan to max out at 35 lbs and probably not go any higher as I don't think it would change much for me and my goals. Just seems like a good weight for a challenge but without going overboard.
I know there are a lot of arm exercises but I just took the 10 most popular dumbbell exercises pretty much and overall I don't get too tired doing them. I can do most of them quite easily right now with 15 lbs but the ones I just picked up are somewhat difficult (lateral raise and triceps kickback). I can work my triceps more easily by sitting on my couch and pulling up the weight from behind my head, but the tricep kickback makes me feel like I will injure myself whenever I do them. Would doing tricep exercises behind my head be even worse?
I will be adding the exercises I currently do 0 of gradually (once I get a bench for one) but I think they are pretty important overall.
Obviously I plan to gradually work my way up. For Push up / Squats and Sit Ups I am following some website guide to gradually get up to those numbers in 6 weeks (without weights, but I plan on adding that myself in the future once I get there). I already do a good number of them
Also that same website has a 6 week program for 150 dips... not sure if those are worth adding in though. My goal is for the workout to take 1-2 hours once I'm used to it.
So my questions : -Are the exercises varied enough to hit pretty much every important spot? -Are there some that are worthless and/or just repeating other exercises, which won't give me any benefits? -Are some of these exercise injury risks? I'm worried about the Lateral Raise and Triceps Kickback... the others all seem pretty standard and easy. -Is going from 15 lbs to 35lbs safe? Obviously I would slowly work the reps back up, but I'd rather not buy dumbbells every month as they are expensive so just wondering if the jump is too big.
There's only so much you can do and so far you can do with a couple dumbbells. You'd be better off with some of the body weight strength stuff in the TL health and fitness OP. Is there any particular reason you can't go to the gym or invest in a barbell set?
You can do a pretty comprehensive bodyweight program with just $20 pull up bar. The dumbbells can be a plus since you have them. You should check out that thread.
Well, I'll look into that thread, seems massive so I'll read it when I have time.
*EDIT : Still looking for answers to my original questions. I noticed no one actually downloaded the excel file and like every other time I've asked for information here I get referred to other threads that are just a bunch of information without actually suggesting a workout.
I appreciate the information but I'm not trying to learn everything about body building. I'm just trying to incorporate a workout that doesn't need dozens of items into my day. I built one myself that I think is pretty decent and I was only looking for feedback on it from people who are more knowledgeable than me.
Ok, you've said you don't want to be a body builder, got that. What are you looking for? General health? Strength? Look decent? All of the above? I mean if you commit to a program that challenges you and are consistent you're going to see results. If I'll be straight with you, I don't know your height/weight, previous lifting/athletic experience. 35lb is like a few months of work tops... Like you'd have to be super tiny have that be a challenge to get to with any main lifts. I'm also at work and I tried downloading it but it's taking multiple steps to do so and I'd rather not until I get home.
Bodyweight thread: http://www.teamliquid.net/forum/viewmessage.php?topic_id=288386 When I was not going to the gym I did L-sit, Handstand work, Planche work, pull-ups, chin-ups, front and back levers. This is all on the floor or pull-up bar. If you can attain any of those holds beyond the beginner stages you will be friggin strong. Best of luck.
Edit: Added smiley face. Feel free to keep asking questions the best of luck was sincere!
On December 05 2013 02:07 mordek wrote: Ok, you've said you don't want to be a body builder, got that. What are you looking for? General health? Strength? Look decent? All of the above? I mean if you commit to a program that challenges you and are consistent you're going to see results. If I'll be straight with you, I don't know your height/weight, previous lifting/athletic experience. 35lb is like a few months of work tops... Like you'd have to be super tiny have that be a challenge to get to with any main lifts. I'm also at work and I tried downloading it but it's taking multiple steps to do so and I'd rather not until I get home.
Bodyweight thread: http://www.teamliquid.net/forum/viewmessage.php?topic_id=288386 When I was not going to the gym I did L-sit, Handstand work, Planche work, pull-ups, chin-ups, front and back levers. This is all on the floor or pull-up bar. If you can attain any of those holds beyond the beginner stages you will be friggin strong. Best of luck.
Thanks. I also put up a picture instead of an excel file now.
I'm a bigger guy, 245 lbs.. I was 215lbs in May after losing 85lbs down from 300... I gained some back because I started getting chest pains in May and got demotivated. Since then I've went to the doctor twice and although I still have mild chest pain they are adamant it's muscle pain and nothing else, despite never having done any tests.
So I'm pretty confident I won't die from a heart attack now and for about a month I've been getting back into it and I'm trying to get back into it completely and never look back. I want to take it a step further and it's why I asked for opinions.
On December 05 2013 02:07 mordek wrote: Ok, you've said you don't want to be a body builder, got that. What are you looking for? General health? Strength? Look decent? All of the above? I mean if you commit to a program that challenges you and are consistent you're going to see results. If I'll be straight with you, I don't know your height/weight, previous lifting/athletic experience. 35lb is like a few months of work tops... Like you'd have to be super tiny have that be a challenge to get to with any main lifts. I'm also at work and I tried downloading it but it's taking multiple steps to do so and I'd rather not until I get home.
Bodyweight thread: http://www.teamliquid.net/forum/viewmessage.php?topic_id=288386 When I was not going to the gym I did L-sit, Handstand work, Planche work, pull-ups, chin-ups, front and back levers. This is all on the floor or pull-up bar. If you can attain any of those holds beyond the beginner stages you will be friggin strong. Best of luck.
Thanks. I also put up a picture instead of an excel file now.
I'm a bigger guy, 245 lbs.. I was 215lbs in May after losing 85lbs down from 300... I gained some back because I started getting chest pains in May and got demotivated. Since then I've went to the doctor twice and although I still have mild chest pain they are adamant it's muscle pain and nothing else, despite never having done any tests.
So I'm pretty confident I won't die from a heart attack now and for about a month I've been getting back into it and I'm trying to get back into it completely and never look back. I want to take it a step further and it's why I asked for opinions.
Going to be honest here, but that plans not going to get you anywhere. IF there's absolutely no way you can go to a gym that has a barbell (where do you live? there could be VERY cheap gyms near you) then you're going to want to do a workout scheme that consists of high intensity interval training (HIIT). Sprints, rowing, etc. Stuff where you push yourself real hard for shorter amounts of time, not push yourself for a little bit over long periods of time. Lots of sports like basketball, tennis, etc. are good for this. To work on your muscles I would recommend trying out the bodyweight exercises from that thread and incorporating pull ups and dips (starting off assisted and working to weighted). Diet will be the biggest part of recomposing your body to be more muscle less fat. Check out the nutrition thread for lots of good advice.
Most of all the best program is one you use and stick to. Don't get discouraged and give up the progress you've made. One of the guys on this board, malinor, went from ~400 pounds to a fairly lean and muscular ~200 doing basic barbell exercises and controlled diet.
I have recently made an effort to lose weight. I started 3 weeks ago at 233 lbs and 5'6" and am currently 229 lbs. I'm looking for some general advice and probably some things that I should change.
I know that losing weight is around 80% diet and 20% exercise. I have started counting calories and currently at around 300-500 calorie deficit a day. I also started lifting weights with a pair of dumbbells. I do the following exercise daily:
DB bench press 3x5. Started at 20kg each. Now at 22.2kg One arm DB row 3x5 at 24.4kg. I can go higher but the dumbbells I currently use go only up that high DB power clean 3x5 at 12.2kg each.
I currently have no access to a gym and these pair of dumbbells is all I got.
Read this Leangains Guide, Essentially, once your fat loss plateaus (AKA not now), then start eating 8 hours out of the day and fasting 16. The idea is to work out either right before you eat or in the morning. Don't worry about the BCAA timing and mumbo jumbo just yet.
Martin also recommends, for cardio, to walk on a treadmill in the morning while fasted. Yes, walk. For about an hour. If things are starting to plateau (AKA not now), then start putting the treadmill at an incline. Obviously you do not need to do it now, as you are losing weight just fine. Keep it in mind for the future once you haven't lost any weight for a month.
Calculate your BMR with this calculator. I would recommend losing a pound or two a week for now. I would eat more on your work out days than on your rest days, just use the calculator to balance it out. Do not worry about the macronutrient content too much at first, but it is always a good idea to have 0.8-1.2 grams/pound of body weight in protein.
Also, congratulations on your first step in the journey of weight loss. But if you are actually serious about it, you will find a gym and do anything to work out there (even if it's free labor for an hour once a week). At least in my opinion, a gym cannot be beat.
Things you can start doing right now: Putting squats and deadlifts into your routine. I would do a full body work out 2-3x a week.
I would recommend reverse pyramid training. If you're looking more for raw power than aesthetics, drop the sets to 3, 4, and 5 reps at each set. So your first set would be three reps at X weight, your next set would be at 4 reps a X-10% weight, and your final set would be at 5 reps at X-20% weight.
In conclusion: Get a gym membership now. Change your training regime now. Change your diet in the future. Change your cardio in the future.
I would really like to go to the gym but due to time constraints because of my studies I would not be able to. It would take a good 2 hour commute to get home and back which would take away significant time from my studies. The soonest that I might be able to go is around April of next year when our university semester ends so I'm pretty much stuck with the equipment that I have at home.
I've just started deadlifting as part of Stronglifts 5x5, and notice back tightness after my sets are done. Should I be worried about this or is it normal? It doesn't feel like pain, but there's some strain on my lower back when I'm lifting. I'm fairly confident that I'm not rounding my lower back while lifting.
Can anyone recommend a strength training program for someone without much free time? I haven't exercised regularly in about two years so I am looking for something beginner friendly. I cannot afford a gym membership but I have a pull-up bar and a pair of 10 lb dumbbells. I was thinking of trying bodyweight exercises but I don't know really know what I'm doing. I appreciate any suggestions.
On December 10 2013 16:40 Azerbaijan wrote: Can anyone recommend a strength training program for someone without much free time? I haven't exercised regularly in about two years so I am looking for something beginner friendly. I cannot afford a gym membership but I have a pull-up bar and a pair of 10 lb dumbbells. I was thinking of trying bodyweight exercises but I don't know really know what I'm doing. I appreciate any suggestions.
Thanks
Ideally build yourself/buy a power rack and do stronglifts 5x5 or something similar, anything with lots of compound movements. Squats, chinups, bench press, deadlift, overhead press. Each exercise program varies but if you're doing full body with compound movements then you can usually complete your workout in 30-45 minutes, 3 times a week.
If you can't afford/build a power rack and barbell, then you should buy a set of dumbbells with more weight than 10lb, you can do quite a lot with just dumbbells (although I suppose some would say it's not "ideal".
And of course there's bodyweight training, that's definitely good even just to start with. The only problem that I know with it is that it will take you only so far. You'll be in shape but you won't gain as much strength as doing weight training (at least that's my experience with bodyweight vs weight training).
Hello , i was just wondering if the diet is any different when you get to the low % of body fat (using paleo and 1x a week high intensity training right now), I managed to lose from 85 kg down to 78 kg in the past 4 months but i would like to drop down to 73-74 so i am just wondering if i have to modify anything or will i manage to get down to that with just the same old?
On December 10 2013 16:40 Azerbaijan wrote: Can anyone recommend a strength training program for someone without much free time? I haven't exercised regularly in about two years so I am looking for something beginner friendly. I cannot afford a gym membership but I have a pull-up bar and a pair of 10 lb dumbbells. I was thinking of trying bodyweight exercises but I don't know really know what I'm doing. I appreciate any suggestions.
Been going to the gym for about a year now. Only done upper body/abs and am happy with my progress thus far (gained 30 lbs of mostly muscle.) but I didn't start leg workouts because my left knee has given me problems for a long time and I was scared I would hurt it. Strained the same knee in mid October and went to get checked out by my doctor. She put me on some anti inflammatory meds for a couple weeks and cleared me to start working out, said I should start squatting to build up my left quad to stabilize the knee.
Anyway I bought Starting Strength and I've read the squat section and am in the progress of reading the rest. I tried squatting today at the gym but I was rushed for time and with it being my first time of course I made mistakes. Talked to a trainer at the gym about doing a session but he is charging $85/h. Said he was a kettlebell specialist and could help me.
My brother is a personal trainer and I talked to him about doing some sessions and that I would pay him whatever he thought was fair. Of course he will be cheaper, I talked to him briefly and said he was ok with something like $30/h. With Xmas right around the corner and multiple people borrowing money from me at the moment, saving is not easy.
What should I do? Go with trainer with I think he said 12yr experience for $85/h or my bro who has only had his license for maybe 2 years for $30/h?
a) I personally wouldn't train with anyone that claims to be a kettlebell specialist b) your brother is a dick for your charging you money. I help people out for free all the time that i barely know let alone are blood relatives.
Fuck the squat section of starting strength, I believe the high bar full range of motion olympic squat builds stronger knees and is all around better if you're not competing in powerlifting. And you don't need to pay anyone stupid amounts of money to teach you how to squat. Watch some youtube videos and then try it out on your own with super light weight, even just the barbell. Take some videos of your form and post them here and people will be happy to help you with your form. It's not as good as in person training but it's fairly effective and significantly cheaper.
Here's some videos to help you out:
A video of some biq squats by some of the best squatters in the world. You can see a bit of difference between lifters based on how they train and their size/body types. Their knees are all pretty much invincible from all the deep squats they do.
Some coaching videos:
This goes a bit in depth about details and some muscles you may need to stretch out:
EPT![[image loading]](http://i.imgur.com/eVu4dFu.jpg)
