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South Africa4316 Posts
On May 05 2012 18:00 unknown.sam wrote:
need some advice guys.
i've gotten my younger brother to start exercising so he can put on a bit of mass.
i don't have time to bring him to the gym because i usually come home pretty late, thus he only does the exercises at home.
my biggest worry is his squats. currently he's already done 3x8 bw squats. my problem now is how do i increase resistance progressively without access to gym and equipment? he also can't do pistols because he has a knee injury wherein squatting too deep induces medial knee pain.
we do have a pair of dumbells though.weight that can reach max of 40lbs each. i thought of putting those dumbbells on his shoulders while he squats but it's obviously not very safe. would weighted lunges suffice?
TIA!
http://www.youtube.com/results?search_query=dumbbell squats&aq=f
Also, it's pretty easy to create makeshift weights to use for exercise at home. For example, I have an empty 10 liter whey protein tub, and filling it up with sand (first) and water (to fill the spaces between the sand grains) would make it weigh roughly 30kg (66lbs). It can easily be used for front/zercher squats, and if you want to increase the weight even more, you can tape your dumbells to the top of it :p My dad once told me that, growing up, they used to buy a bag of cement and fill 2L Coke bottles to make dumbbells. You could also just throw a cement bag over each shoulder and use it for exercise. A quick search shows that a 25kg cement bag costs like 5$. My point is, it's pretty easy to make weights for yourself if you're willing to be creative.
Obviously none of this would be a substitute for a proper barbell with plates, but as makeshift weights go they do pretty well and it's damn cheap.
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On May 05 2012 17:28 Sneakyz wrote:Show nested quote +On May 05 2012 16:34 decafchicken wrote:On May 05 2012 15:50 KOVU wrote:
I'm a 19 y/o student living with my parents. Prolly won't be many years before I move to an apartment, and by then I most likely wont be able to use the bar any longer.
But I think I will buy a pendlay bar anyway - or is there any similar quality barbellbrands available in europe? You can look at eleiko or dhs as well I was looking at eleiko when I bought my barbell but the cheapest one I found in sweden would be equivalent to over $1100  .
Yeah, eleiko is prettty insanely high priced. Wasn't able to find any dhs-dealers that could ship to Denmark.
I found a store nearby my home selling Pendlay bars, but they only sell the econ version. And they do that at twice price.. god damnit why do I live in europe.
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If you ever manage to get a hold on a Texas Deadlift bar you are in for a treat.
I'm not joking when I say it easily adds 20-50kgs to your max if you know how to use it properly.
Oh how I miss that beauty 
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I think one bar would be plenty for my tiny room lol, my squat rack is right next to my bed and computer right next to the squat rack
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On May 05 2012 22:05 sJarl wrote:If you ever manage to get a hold on a Texas Deadlift bar you are in for a treat. I'm not joking when I say it easily adds 20-50kgs to your max if you know how to use it properly. Oh how I miss that beauty
how can a barbell do that? oo
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On May 05 2012 23:10 GoTuNk! wrote:Show nested quote +On May 05 2012 22:05 sJarl wrote:If you ever manage to get a hold on a Texas Deadlift bar you are in for a treat. I'm not joking when I say it easily adds 20-50kgs to your max if you know how to use it properly. Oh how I miss that beauty how can a barbell do that? oo
The way it is made. It's slightly slimmer and bends more easily so you can put a shitload of tension before the bar even goes off the floor. The lift is halfway done before you even start moving it.
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infinity21
Canada6683 Posts
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hey guys, how badly will I screw up my progress if I normally train M/W/F and feel like squatting (just squats) on Saturday as well? doing SS and currently at 3x5x105kg 78kg bw. my short term goal is 120kg and once I reach that I'll probably look into madcow, smolov jr or something like that.
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On May 06 2012 00:02 sJarl wrote:Show nested quote +On May 05 2012 23:10 GoTuNk! wrote:On May 05 2012 22:05 sJarl wrote:If you ever manage to get a hold on a Texas Deadlift bar you are in for a treat. I'm not joking when I say it easily adds 20-50kgs to your max if you know how to use it properly. Oh how I miss that beauty how can a barbell do that? oo The way it is made. It's slightly slimmer and bends more easily so you can put a shitload of tension before the bar even goes off the floor. The lift is halfway done before you even start moving it.
Doesn't that kill the point of numbers are not a measure of strength?
If you make a lift easier, ofc you can lift heavier, but a guy lifting 200kg on said barbell would probably be weaker than a guy lifting 190kg on a much stiffer barbell.
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Results of 3-4 months of bulking and Wendler's 5/3/1
Left is 87kg, right 95kg.
+ Show Spoiler +
Starting a cut with leangains again today to get ready for the hot Texas weather.
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Why are you doing 5/3/1 when you are that small? 5/3/1 is designed to be sustainable over a long period of time, there are many more effective things you could be doing. It should be good for cutting though =]
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On May 06 2012 04:21 Release wrote:Show nested quote +On May 06 2012 00:02 sJarl wrote:On May 05 2012 23:10 GoTuNk! wrote:On May 05 2012 22:05 sJarl wrote:If you ever manage to get a hold on a Texas Deadlift bar you are in for a treat. I'm not joking when I say it easily adds 20-50kgs to your max if you know how to use it properly. Oh how I miss that beauty how can a barbell do that? oo The way it is made. It's slightly slimmer and bends more easily so you can put a shitload of tension before the bar even goes off the floor. The lift is halfway done before you even start moving it. Doesn't that kill the point of numbers are not a measure of strength? If you make a lift easier, ofc you can lift heavier, but a guy lifting 200kg on said barbell would probably be weaker than a guy lifting 190kg on a much stiffer barbell.
Not really, it is still you lifting it but you are not limited by the poor equipment.
@Logros: Nice visible progress there. You don't need a cut. You'd look a lot better with 5-10kg more on you.
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On May 06 2012 05:27 sJarl wrote:Show nested quote +On May 06 2012 04:21 Release wrote:On May 06 2012 00:02 sJarl wrote:On May 05 2012 23:10 GoTuNk! wrote:On May 05 2012 22:05 sJarl wrote:If you ever manage to get a hold on a Texas Deadlift bar you are in for a treat. I'm not joking when I say it easily adds 20-50kgs to your max if you know how to use it properly. Oh how I miss that beauty how can a barbell do that? oo The way it is made. It's slightly slimmer and bends more easily so you can put a shitload of tension before the bar even goes off the floor. The lift is halfway done before you even start moving it. Doesn't that kill the point of numbers are not a measure of strength? If you make a lift easier, ofc you can lift heavier, but a guy lifting 200kg on said barbell would probably be weaker than a guy lifting 190kg on a much stiffer barbell. Not really, it is still you lifting it but you are not limited by the poor equipment. @Logros: Nice visible progress there. You don't need a cut. You'd look a lot better with 5-10kg more on you.
I disagree, you're not deadlifting what you're deadlifting if you're half standing up by the time you actually lift it. That's like quarter squats.
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So if you've got insanely long arms you can't do a "legit" deadlift?
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On May 06 2012 05:27 Hurricane wrote:
Why are you doing 5/3/1 when you are that small? 5/3/1 is designed to be sustainable over a long period of time, there are many more effective things you could be doing. It should be good for cutting though =]
It worked really well for me actually, I ran it as an UB/LB split for most of the time. I increased some lifts a bit faster than the 2.5kg/5kg per cycle but I was also coming back from an injury so it was nice to start light and work my way up. I've been doing it for 4 months now and will continue it for atleast during cutting and probably after that as well.
Also the joys of being tall. 95kg and I still look small :>.
On May 06 2012 05:27 sJarl wrote:Show nested quote +On May 06 2012 04:21 Release wrote:On May 06 2012 00:02 sJarl wrote:On May 05 2012 23:10 GoTuNk! wrote:On May 05 2012 22:05 sJarl wrote:If you ever manage to get a hold on a Texas Deadlift bar you are in for a treat. I'm not joking when I say it easily adds 20-50kgs to your max if you know how to use it properly. Oh how I miss that beauty how can a barbell do that? oo The way it is made. It's slightly slimmer and bends more easily so you can put a shitload of tension before the bar even goes off the floor. The lift is halfway done before you even start moving it. Doesn't that kill the point of numbers are not a measure of strength? If you make a lift easier, ofc you can lift heavier, but a guy lifting 200kg on said barbell would probably be weaker than a guy lifting 190kg on a much stiffer barbell. Not really, it is still you lifting it but you are not limited by the poor equipment. @Logros: Nice visible progress there. You don't need a cut. You'd look a lot better with 5-10kg more on you.
Thanks! I'm kinda done with bulking at the moment, sick of having to eat so much all the time and that would have to be even more if I go up to 100kg+ now. Also I'm going to the US for half a year in 2 months, so it'll be harder there to eat as clean with working full-time and a ton of other shit going on. Easier to just go on a bulk again then.
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QQ, forgot the e-mail I registered NeedsmoreCELLTECH on. Real
Starting 5/3/1 tomorrow btw, aswell as working out 4 times a week  Super excited. Two more days and my semester is over, then shit's gonna get real.
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On May 06 2012 06:59 Helmet EU wrote:QQ, forgot the e-mail I registered NeedsmoreCELLTECH on. Real Starting 5/3/1 tomorrow btw, aswell as working out 4 times a week Super excited. Two more days and my semester is over, then shit's gonna get real.
Nvm I got dis.
@Release: Due to equipment, numbers are not a perfect representation of skill, but it is the best we have. Even if everybody used the same bar it would not be a perfect representation, as certain types of bars will favour certain types of lifters.
But unless you're a pro/serious competitor, you lift for progress so it doesn't matter.
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Doing SS minus squats... I'll be fully recuperated when I start at UCSD. And then fully gym is mine... Stagnated at lijke 120 pounds.
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