2. When you guys say "ass to grass squats," do you actually mean your ass touches the ground, or you're just going as low as possible? Because the lowest I can reach is a good 6" from the ground. How low should I be trying for when I squat?
3. My primary source of protein comes from chicken. I like the taste, and it's considerably cheaper than any other meat I can find (I picked up about 30lbs of it on sale for $1.58/lb the other week!). Is it detrimental to eat mostly the same type of meat, or is it just a taste thing as long as I don't get bored with it? i.e. is it better to eat half beef and half chicken than to eat all beef or all chicken?
On October 02 2011 05:11 Dromar wrote: I have a couple questions:
1. What does "RICE it" mean?
2. When you guys say "ass to grass squats," do you actually mean your ass touches the ground, or you're just going as low as possible? Because the lowest I can reach is a good 6" from the ground. How low should I be trying for when I squat?
3. My primary source of protein comes from chicken. I like the taste, and it's considerably cheaper than any other meat I can find (I picked up about 30lbs of it on sale for $1.58/lb the other week!). Is it detrimental to eat mostly the same type of meat, or is it just a taste thing as long as I don't get bored with it? i.e. is it better to eat half beef and half chicken than to eat all beef or all chicken?
1. RICE = rest, ice, compression, elevation -- generally for an acute injury like a sprained ankle etc.
2. As far down as possible while maintaining good technique. Eventually you should be able to get down to a squat where your butt is touching your calves with good form (e.g. asian squat).
3. fish and animals tend to have more nutrients than fowls/birds IIRC so yes it does matter somewhat; however, do what you will I guess. I don't think it's a huge deal or anything
What are your guys' opinion on home gym things(eg. Bowflex, 'The Rack', Total Gym)? I want to start getting in to some lifting but I don't have a whole lot of room in my house and I hate going to the gym. Are these pretty much all scams?
On October 03 2011 00:04 Hakker wrote: What are your guys' opinion on home gym things(eg. Bowflex, 'The Rack', Total Gym)? I want to start getting in to some lifting but I don't have a whole lot of room in my house and I hate going to the gym. Are these pretty much all scams?
If you are going to invest in something invest in a squat rack and free weights (45lbs/20kg Oly barbell with plates)
On October 03 2011 15:04 Release wrote: How often can i lift without "overtraining?"
4x with a program similiar to SS - just have one easier day and do a normal workout the next day. If you're beyond that and doing toning/bodybuilding exercises, 10-12x a week is possible.
On October 03 2011 15:04 Release wrote: How often can i lift without "overtraining?"
It's different for each individual. If you're always sore and fatigued you're overtraining. If you have been lifting for a while, doing everything else right, and still not seeing progress you're probably overtraining.
On October 03 2011 15:04 Release wrote: How often can i lift without "overtraining?"
Depends SO much on a variety of factors. Beginners anything over 3x a week could be over training (full body that is). Then again there's competative weightlifters that train ~15 times a week. Depends on experience/routine/goals/etc.
1. My abs are starting to show, but they are unaligned. I see it's very common and in my case it's hardly noticeable. I'm wondering if it's because when I'm doing core exercises I'm favoring one side over the other. If so, how do I know the stronger side so I can work on the other? If not, no big deal at all.
2. Protein intake: I'm a poor college student with little income, so instead of buying protein supplements I'm trying to intake as much protein as I can. If my goal is muscle mass, will I see significant improvements if I change? Are there any drawbacks? What kind do you recommend?
3. I work out 3x a week, and I do 3 sets of all of my exercises. I do one set at a time and then switch to a different exercise. It's been working great for me, I feel like I can do each set near my peak when I get the break. Now that I'm working out at college I see a lot of people doing 1 set on a machine, waiting ~45 seconds, then doing it again. I actually see a lot of strange routines by observing other people.
Is there something wrong with how I'm doing it? I like the routine because I can take a break after I do 2/3rds of my workout and run a treadmill while my upper body is recovering. Is there anything wrong with taking this break if my goal is muscle strength?
I've been working out independently for 5 months without a lot of research (just my dad's advice). I used to be very scrawny, but I've gained 15 pounds and it seems like it's almost all muscle. Started off being able to do one cheating pull-up. Now I can do ~15 easily. Gotta say it feels good
2 First of all protein supplements are cheaper than most protein sources. If you get 1g protein per lbs bodyweight you are fine. Modulate weight gain by eating more carbs/fat. If you really wanna buy a supplement, i personally take ON gold standard, but whatever the cheapest is you can stomach is probably fine.
3. Beginner routines are starting strength and stronglifts, you can find both in this forum in a sticky somewhere, i think training sticky. Try one of those if you are serious about lifting weight.
On October 06 2011 01:58 droit wrote: I just have a few questions,
1. My abs are starting to show, but they are unaligned. I see it's very common and in my case it's hardly noticeable. I'm wondering if it's because when I'm doing core exercises I'm favoring one side over the other. If so, how do I know the stronger side so I can work on the other? If not, no big deal at all.
2. Protein intake: I'm a poor college student with little income, so instead of buying protein supplements I'm trying to intake as much protein as I can. If my goal is muscle mass, will I see significant improvements if I change? Are there any drawbacks? What kind do you recommend?
3. I work out 3x a week, and I do 3 sets of all of my exercises. I do one set at a time and then switch to a different exercise. It's been working great for me, I feel like I can do each set near my peak when I get the break. Now that I'm working out at college I see a lot of people doing 1 set on a machine, waiting ~45 seconds, then doing it again. I actually see a lot of strange routines by observing other people.
Is there something wrong with how I'm doing it? I like the routine because I can take a break after I do 2/3rds of my workout and run a treadmill while my upper body is recovering. Is there anything wrong with taking this break if my goal is muscle strength?
I've been working out independently for 5 months without a lot of research (just my dad's advice). I used to be very scrawny, but I've gained 15 pounds and it seems like it's almost all muscle. Started off being able to do one cheating pull-up. Now I can do ~15 easily. Gotta say it feels good
Hi! Your gains are awesome, but seriously they could be more awesome!
3 times a week is good, and 3 sets of 5 reps is also good. Typically you want to do a set, rest until you are ready, then begin you next set, one exercise at a time. I'm not sure if you follow an actual program, or what the advice you got was- but if you haven't already I suggest you take a look at either Starting Strength or Stronglifts in the General Training thread. These are two amazing programs, which most people who are active weightlifters in TLH&F follow or followed at some point.
As for diet, the advice that I've seen recommended for protein intake is 1.1-1.4 g/lb or 2-3 g/kg (bodyrecomposition.com). I'm in the same boat of poor student, personally I just eat a lot of eggs, milk, on sale meat, cheap veggies, nuts, potatoes and pretty much nothing else. I end up eating >3500cal/day and ~215g of protein at about 165lbs.
So I just hit 3x10 chin up and pull up today. I was planning on going to 3x15 for both and then investing in a weight belt to do weighted, but I found out that my "gym" actually has a weight belt that I can use for weighted chins/pull ups. I still want to go for the 3x15 BW, but I'd imagine doing weighted would get me there as well.
Basically I want to know what people think about weighted vs unweighted for chin ups and pull ups. I'm guessing most would reccomend weighted 3x5? I haven't really done any reasearch on this I'm just asking here because I respect a lot of people's opinions and I really want to figure out the pros/cons of weighted/unweighted.
On October 06 2011 09:04 Hurricane wrote: So I just hit 3x10 chin up and pull up today. I was planning on going to 3x15 for both and then investing in a weight belt to do weighted, but I found out that my "gym" actually has a weight belt that I can use for weighted chins/pull ups. I still want to go for the 3x15 BW, but I'd imagine doing weighted would get me there as well.
Basically I want to know what people think about weighted vs unweighted for chin ups and pull ups. I'm guessing most would reccomend weighted 3x5? I haven't really done any reasearch on this I'm just asking here because I respect a lot of people's opinions and I really want to figure out the pros/cons of weighted/unweighted.
I do both, but I like weighted more for getting stronger since its more weight. I also do a autoregulation in my lifting so I dont follow a strict program when I do weighted pull ups. If I feel bad, I will do 3x3 or 3x5, but if I feel good I will go as heavy as possible and reps dont matter.
Last week I did 25lb 3x5, but today I did 45 x2. I wouldn't recommend my way if you are a beginner, so if you want structure try 3x5 or 3x3.
hey guys im doing clean pulls followed by squat cleans (pendlay program thanks dimsum!) and was wondering if i should be clean pulling more weight then i'm squat cleaning?
On October 06 2011 12:24 UrASofty wrote: hey guys im doing clean pulls followed by squat cleans (pendlay program thanks dimsum!) and was wondering if i should be clean pulling more weight then i'm squat cleaning?
If it is clean pull + squat clean then it should be the same weight. The clean pull is to mimick the first and second pull. Then you actually clean it.
This is the same movement but it is off a block.
If the clean pulls are separate from the cleans then the clean pulls should be heavier. Post some videos on the oly thread!
EPT
