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On September 23 2009 22:39 Energies wrote:My deadlifts had a practical application today! I can deadlift about 140kg (308lb). Doing squats today I was spotting my friend doing about 110kg (242lb), he basically went to failure and there was no way I could spot him back up, his ass was pretty much touching the ground, he kind of yelped, I had two palms under the bar slowly helping him back up on his squats, but he was really low at that point for me to support his body or the bar and I wasn't going to try to bicep curl that much weight  , so I switch one hand to an overhand grip and grabbed the bar the same way as I do deadlifts. He dropped, opened his eyes and I was holding the weight above his head just calming waiting for him to move. It felt awesome =). "I saved your life man..." "have any hot sisters?"
rofl shouldn't you guys use safeties? >_>
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On September 26 2009 04:11 Thesecretaznman wrote:Show nested quote +On September 25 2009 15:54 eshlow wrote:On September 25 2009 15:38 Thesecretaznman wrote:On September 25 2009 14:23 eshlow wrote:On September 25 2009 13:44 Thesecretaznman wrote:
OK, TL.net, I'm joining this initiative.
I've been working out regularly for the last year or so. My goal is to gain a massive amount of lean muscle mass, one step at a time. I only made real progress when I had a gym to use at my last university, and at the moment, I have no real way of using gym (particularly, one with a squat rack.) I started at 110 pounds, and I gained 20 pounds on the SL5x5 program.
Since I'm 5'6", my current goal is 160 pounds.
It's to my understanding that the rules of training don't change whether you use weights or tension (body weight training,) so what type of program can I use to start making strength/mass gains again? I also do have a barbell, but I can't use it for squatting/deadlifting, since I'm in my house/on a second floor, but I can use it for rowing, etc. I'm considering learning pistols (doing dozens of squats probably won't get me anywhere,) and maybe something like one-armed pushups (after all, the best way to gain weight/strength is to perform a smaller number of difficult reps, right?) Ideas?
It's very difficult for me to miss workouts/meals, but some meals towards the end of the day will simply not have enough calories. Sometimes, I don't even eat my 5th/6th meal, which can be a problem, since counting calories and eating at least what I've calculated is the only way I can even hope to eat as much as I need to make gains. I used to rely on milk for a huge bulk of my caloric needs, but even with heavy lactase supplementation, it can be less than comfortable. -_-"
I just started school again, and what I've been having two of my meals is a huuuge protein shake, usually with oatmeal/coconut milk/olive oil/water/protein powder. It totals at around 800-1000 kcal.
Aside from the rice/meat I have for one or two of my regular sit-with-the-family-and-eat meals, I also eat canned fish with avocados, or have milk with peanut butter, but all this stuff starts to taste really boring after doing it for a few months. More ideas?
Please help. >.<
What are your lift numbers at? edit: and your bodyweight? When I was able to lift in a gym (a few months ago), I was able to do 100-110~ pounds 5x5, 100~ bench, 150 deadlift. I never checked my body weight during the last semester, so I always assumed I wasn't eating enough, so I kept eating more. I went from 110-130 during that period. I know these numbers aren't impressive, but that's why I'm here, eh? =O You still have some linear progression left in ya. Do Starting Strength: http://startingstrength.wikia.com/wiki/Starting_Strength_WikiWiki has all the info... but I would strongly suggest getting the book because it contains a lot of technical details on the lifts that are critical to learn and perform them correct unless you are under the guidance of a coach. This is pretty much the program I'd be doing if I had access to a gym, but I don't have anything like that at the moment. For now, I'll be working out in my room with a single non-olympic barbell on the second story of a house. I can use this for rowing, military press, but probably not squatting or deadlifting. I'll have to use bodyweight exercises, mostly. Are there any programs I can use that will allow me to make progress, but with bodyweight exercises? Edit: I have "The Naked Warrior," and I'm still reading through it, but it doesn't exactly seem like there are any guidelines for designing a bodyweight training program, or an actual program itself.
Heres one of the writeups I did on 'how to construct your own workout routine'
http://eshlow.blogspot.com/2008/12/how-to-construct-your-own-workout.html
Really though.. if you're looking for bodyweight (and have access to rings preferably), http://gymnasticbodies.com is a very good place to start.
What exactly are you looking for as in goals?
On September 26 2009 04:21 evanthebouncy! wrote:Any idea how to turn the left picture to the right picture? I'm guessing do less weight more reps for toning?
Well, fat loss is primarily nutrition...
Hit up the 5-8 rep range for the strength/hypertrophy.
Full body lifts.. maybe some isolation work.
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On September 26 2009 04:30 eshlow wrote:
Well, fat loss is primarily nutrition...
Hit up the 5-8 rep range for the strength/hypertrophy.
Full body lifts.. maybe some isolation work.
i was under the impression that 5-8 was more for strength and 10-12 was more for hypertrophy - is this incorrect?
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On September 26 2009 04:41 zeppelin wrote:Show nested quote +On September 26 2009 04:30 eshlow wrote:
Well, fat loss is primarily nutrition...
Hit up the 5-8 rep range for the strength/hypertrophy.
Full body lifts.. maybe some isolation work. i was under the impression that 5-8 was more for strength and 10-12 was more for hypertrophy - is this incorrect?
It's better to build a strength/hyperstrophy base especially if you're new, then once you're stronger move into 8-12 reps for more hypertrophy. You're not going to have good amounts of hypertrophy if you don't have a strong enough stimulus (aka moving enough heavy weight to elicit enough microtearing of the muscles).
If you look at any of the IFBB pros (besides the fact that they use steroids), you will see they are moving REALLY heavy weights around. Ronnie Coleman deadlifts 800 lbs I believe.. and he also has one of the better posterior chains aesthetically of the IFBBs.
Biggest mistake people new to lifting make is to "train like the pros" whether it be sports/athletics or bodybuilders or whatever. As a new person your training needs are going to be different than what people more advanced than you are doing.
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is there any benefit in doing variations from session to session or are you supposed to do the same number of reps for a prolonged time before switching it up
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On September 26 2009 04:30 eshlow wrote:Show nested quote +On September 26 2009 04:11 Thesecretaznman wrote:On September 25 2009 15:54 eshlow wrote:On September 25 2009 15:38 Thesecretaznman wrote:On September 25 2009 14:23 eshlow wrote:On September 25 2009 13:44 Thesecretaznman wrote:
OK, TL.net, I'm joining this initiative.
I've been working out regularly for the last year or so. My goal is to gain a massive amount of lean muscle mass, one step at a time. I only made real progress when I had a gym to use at my last university, and at the moment, I have no real way of using gym (particularly, one with a squat rack.) I started at 110 pounds, and I gained 20 pounds on the SL5x5 program.
Since I'm 5'6", my current goal is 160 pounds.
It's to my understanding that the rules of training don't change whether you use weights or tension (body weight training,) so what type of program can I use to start making strength/mass gains again? I also do have a barbell, but I can't use it for squatting/deadlifting, since I'm in my house/on a second floor, but I can use it for rowing, etc. I'm considering learning pistols (doing dozens of squats probably won't get me anywhere,) and maybe something like one-armed pushups (after all, the best way to gain weight/strength is to perform a smaller number of difficult reps, right?) Ideas?
It's very difficult for me to miss workouts/meals, but some meals towards the end of the day will simply not have enough calories. Sometimes, I don't even eat my 5th/6th meal, which can be a problem, since counting calories and eating at least what I've calculated is the only way I can even hope to eat as much as I need to make gains. I used to rely on milk for a huge bulk of my caloric needs, but even with heavy lactase supplementation, it can be less than comfortable. -_-"
I just started school again, and what I've been having two of my meals is a huuuge protein shake, usually with oatmeal/coconut milk/olive oil/water/protein powder. It totals at around 800-1000 kcal.
Aside from the rice/meat I have for one or two of my regular sit-with-the-family-and-eat meals, I also eat canned fish with avocados, or have milk with peanut butter, but all this stuff starts to taste really boring after doing it for a few months. More ideas?
Please help. >.<
What are your lift numbers at? edit: and your bodyweight? When I was able to lift in a gym (a few months ago), I was able to do 100-110~ pounds 5x5, 100~ bench, 150 deadlift. I never checked my body weight during the last semester, so I always assumed I wasn't eating enough, so I kept eating more. I went from 110-130 during that period. I know these numbers aren't impressive, but that's why I'm here, eh? =O You still have some linear progression left in ya. Do Starting Strength: http://startingstrength.wikia.com/wiki/Starting_Strength_WikiWiki has all the info... but I would strongly suggest getting the book because it contains a lot of technical details on the lifts that are critical to learn and perform them correct unless you are under the guidance of a coach. This is pretty much the program I'd be doing if I had access to a gym, but I don't have anything like that at the moment. For now, I'll be working out in my room with a single non-olympic barbell on the second story of a house. I can use this for rowing, military press, but probably not squatting or deadlifting. I'll have to use bodyweight exercises, mostly. Are there any programs I can use that will allow me to make progress, but with bodyweight exercises? Edit: I have "The Naked Warrior," and I'm still reading through it, but it doesn't exactly seem like there are any guidelines for designing a bodyweight training program, or an actual program itself. Heres one of the writeups I did on 'how to construct your own workout routine' http://eshlow.blogspot.com/2008/12/how-to-construct-your-own-workout.htmlReally though.. if you're looking for bodyweight (and have access to rings preferably), http://gymnasticbodies.com is a very good place to start. What exactly are you looking for as in goals? Show nested quote +On September 26 2009 04:21 evanthebouncy! wrote:Any idea how to turn the left picture to the right picture? I'm guessing do less weight more reps for toning? Well, fat loss is primarily nutrition... Hit up the 5-8 rep range for the strength/hypertrophy. Full body lifts.. maybe some isolation work.
Just because I have no choice but to train with bodyweight work for a while is no reason to change my goals: strength and lean mass.
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On September 26 2009 04:54 zeppelin wrote:
is there any benefit in doing variations from session to session or are you supposed to do the same number of reps for a prolonged time before switching it up
Depends on how you're progressing.
Usually with new people they can keep adding weight every time they lift.
Once you start to plateau off linear gains (usually around 1.5-2x bodyweight squat, deadlift, 1.25x bench, maybe .75 press, etc). then the tendency is to vary up the reps some to help increase strength/hypertrophy.
All depends though.
And also, I might as well address it now but it's not about "keeping the body guessing" or anything. Any type of periodization or planning goes on the fact that lifting often and a lot is very taxing on the body. So by varying the intensity (rep ranges), total volume of the workout, etc. allows your body to recover better and progress without significant amounts of overreaching/overtraining as well as overuse injuries.
Bulgarian system Oly weightlifting for example is one of the best ways to progress fast with moving heavy weights, but the fact that you're lifting heavy 2-3x a day 6 days a week even at low volume will burn out or develop overuse injuries in all but the best of the the genetic best. Most of the best athletes in ANY sport have great genetics for recovery (to handle the training loads to make progress). They don't necessarily have to have extreme amounts of certain fiber type (well, in pure power/strength or endurance sports you see more fiber type bias).
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Calgary25963 Posts
On September 26 2009 04:21 evanthebouncy! wrote:Any idea how to turn the left picture to the right picture? I'm guessing do less weight more reps for toning?
I'd be more worried about the winged fin you want to sprout.
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eshlow that forum you linked me to is awesome
I had already known about it but never really bothered to look around there much
and there is some really great stuff there
I am curious though, is there any sort of key explaining some of these abbreviations for the WOD?
"MU, fwd to MU, Bulgarian Dip, roll back to BL, pullout to FL, MU, fwd roll to MU, Bulgarian Dip, roll back to BL, pullout to FL"
lol? im guessing BL and FL are back and front lever... I can look up a bulgarian dip. but wtf is MU?
not that there is a chance in hell I can do this workout anyways
i solved it! it must be a muscleup!
but anyways there are lots of abbreviations i dont understand in some of these still
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A big thanks to all of those who responded!
Cheers
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On September 26 2009 06:20 travis wrote:
eshlow that forum you linked me to is awesome
I had already known about it but never really bothered to look around there much
and there is some really great stuff there
I am curious though, is there any sort of key explaining some of these abbreviations for the WOD?
"MU, fwd to MU, Bulgarian Dip, roll back to BL, pullout to FL, MU, fwd roll to MU, Bulgarian Dip, roll back to BL, pullout to FL"
lol? im guessing BL and FL are back and front lever... I can look up a bulgarian dip. but wtf is MU?
not that there is a chance in hell I can do this workout anyways
i solved it! it must be a muscleup!
but anyways there are lots of abbreviations i dont understand in some of these still
Haha, well, some of the abbreviations are weird because Coach Sommer tends to use some weird names for some of the progressions. Here's the youtube with visualizations of some of the exercises/names that may get you:
http://www.youtube.com/user/GymnasticBodies
If you still got questions you can aim me at the same name as my username.
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On September 26 2009 05:48 Chill wrote:Show nested quote +On September 26 2009 04:21 evanthebouncy! wrote:Any idea how to turn the left picture to the right picture? I'm guessing do less weight more reps for toning? I'd be more worried about the winged fin you want to sprout.
HAhHAhahhahHA
i'd pwn at swimming then! 
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i think i have some shoulder injury atm, i can feel this grinding pain whenever i mimic front/side raises with no weights. it's kinda more painful on the way down than on the way up..the pain isn't bad or anything but its quite noticeable, and my shoulder feels kind of sore at rest..
can i really get a shoulder problem doing side/front raises with really light weights?? i mean it seems pretty hard to do front/side raises with wrong form
looks like i'll have to forgo my exercise routine for the next few weeks just to be safe...bummer 
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i'm back motherfucker
swine flu ain't got nothin on me
only 3 days missed woot
revised completion date: nov 18
oh yeah, thx eshlow for this:
On September 23 2009 12:32 eshlow wrote:Show nested quote +On September 23 2009 11:05 JeeJee wrote:On September 22 2009 09:49 JeeJee wrote:i randomly decided to try this fitness thing.. i don't really have any goals, just doing it for fun. i used to run long distance before, that was pretty much the extent of my fitness experience. i'm skinny, could use to gain 10-15lb i guess, but not a priority (it's low cause of running i think) anyway i'm doing shaun t's insanity program atm. it's probably the only program i can actually stick with cos i'm too lazy for weights.. the cardio is pretty intense and leaves me in a heap every time, which was a big surprise. i didn't expect cardio would be holding me back in any of the exercises at all heh. The exercises are absolute killer too, have been sore since i started pretty much lolol. i'm gaining weight too for whatever reason, i guess that's nice. just wanted to pitch in here est. completion date, nov 15. would be interesting to compare before/after pics if i manage to finish. what the fuck this post cursed me i got swine flu or some shit, had to skip a day today (my first skip ever..) i feel so bad omggggggg Get some vitamin D and take 10,000 IU. I actually took 20,000 IU a couple days in a row.. obliterated my fever. http://articles.mercola.com/sites/articles/archive/2009/09/22/Low-Vitamin-D-Increases-Flu-Death-Risk-in-Kids.aspxhttp://www.vitamindcouncil.org/newsletter/vitamin-d-and-h1n1-swine-flu.shtml/
i don't know if its the thing that helped to make it go away so fast (likely) or swine flu is just a bunch of hype (also very likely), but either way i'm not complaining. cheers xD
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Nice JeeJee...
Yeah I was pretty skeptical too.. but VitD basically killed my fever in a day, and everything cleared up by day 3. And flu usually takes a week to recover from with multiple days of fever. So yeah. It works like a charm at least from my experience.
Tell your friends who are sick to see if you can get some more data on it.
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On September 27 2009 12:55 unknown.sam wrote:i think i have some shoulder injury atm, i can feel this grinding pain whenever i mimic front/side raises with no weights. it's kinda more painful on the way down than on the way up..the pain isn't bad or anything but its quite noticeable, and my shoulder feels kind of sore at rest.. can i really get a shoulder problem doing side/front raises with really light weights?? i mean it seems pretty hard to do front/side raises with wrong form looks like i'll have to forgo my exercise routine for the next few weeks just to be safe...bummer
Most shoulder problems come from overdevelopment of the anterior shoulder muscles at the expense of the posterior shoulder/external rotators/back resulting in caveman posture and such. Shoulders forward creates less space under the acromion so it's easier to aggravate the tissue or labrum or whatnot. Need more horizontal pulling like rows.
Grinding pain is definitely NOT good. I'd hit up a orthopedic doc for that.
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WEEKLY UPDATE!
Weight: 68kg (static)
Wrist: 15cm (static)
Chest: 96cm (+2cm)
Forearm: 26cm (static)
Waist: 69cm (lost 1cm)
Hip: 81cm (static)
Thigh: 48cm (lost 2cm)
Calf: 33cm (static)
Bicep(unflexed): 28cm (static)
Neck: 35cm (static)
Body Fat % = 4.74%
So, pretty good week really. Im happy putting some size on my chest (and quite a bit of size really) but im a little depressed with again no improvement in my bicep size...its been a month and ive acheived nothing. I feel stronger, and my lifts are better, but no size whatsoever...ideas?
Otherwise, I have a chest workout later today. In related news, my abs are finally starting to take shape
Catch ya guys!
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It'd be really good to get some before after photos, since I've never seen anyone so small trying to get big so rapidly.
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On September 28 2009 10:45 jfazz wrote:WEEKLY UPDATE! Weight: 68kg (static) Wrist: 15cm (static) Chest: 96cm (+2cm) Forearm: 26cm (static) Waist: 69cm (lost 1cm) Hip: 81cm (static) Thigh: 48cm (lost 2cm) Calf: 33cm (static) Bicep(unflexed): 28cm (static) Neck: 35cm (static) Body Fat % = 4.74% So, pretty good week really. Im happy putting some size on my chest (and quite a bit of size really) but im a little depressed with again no improvement in my bicep size...its been a month and ive acheived nothing. I feel stronger, and my lifts are better, but no size whatsoever...ideas? Otherwise, I have a chest workout later today. In related news, my abs are finally starting to take shape Catch ya guys!
In general, you have to add 10 lbs of body mass (muscle) for every inch of arm size. Your body regulates so won't get too out of proportion...... hence why I am suggesting full body lifting. Put on mass everywhere, your arms will gain mass. Just mainly work your arms you don't gain much.
And if you're not gaining weight you need to eat more. No questions about it.
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Ill try and get some photos guys. Ill put some recent ones, but id rather no put up any from...before - what I thought looked good at the time is actually a little gross.
Eshlow - you're 100% right. I feel I did better last week with my eating, but it is still not enough - I probably only cleared 2000 calories 4 days, and 3000 only once I promise to try harder!
I had no idea about the body mass relationship to arm size - that makes me feel a lot better I was actually worried that something was quite wrong! Is the same true for neck thickness?
I think my muscles have become stronger, without getting bigger, which while that is still an improvement, I would like to put on more size.
Im doing sets of 6 reps, should I increase the rep count?
Thanks gents - this thread has really helped me work hard towards my goals
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EPT![[image loading]](http://img24.imageshack.us/i/42919376.jpg/)
