Weightlifting/Bodybuilding Thread V.5 - How do I lift?
1,000 replies, posted
I would oly lift like fuck if I had anywhere close that had that.
I'm almost ashamed to tell people I work out in my garage (Despite having absolutely everything I need EXCEPT A FUCKING SQUAT RACK SON OF A BITCH This 7 feet bar with 300 lbs is only useful to deadlift right now and my form is so garbage my spine will explode within 5 minutes from now).
So I lie and tell them I'm a gymdouche then show my guns.
[QUOTE=Heigou;39950190]I'm almost ashamed to tell people I work out in my garage...[/QUOTE]
I do crunches between car and a trailer :P
Yea... I need a squat rack too, and a pull up bar.
Yo guys, I need your input. Should I become a bouncer at a Pub? I would probably work from like 7-8 till closing on the weekends and mondays.
Being a bouncer is tough work and your life is potentially in danger every day, nothing tells you that guy you're kicking out won't stab you right in the throat, I've got a bouncer friend and he got stabbed twice and shot once, it's a fucking wonder he doesn't have PTSD yet and can still work as a bouncer.
[QUOTE=Heigou;39951278]Being a bouncer is tough work and your life is potentially in danger every day, nothing tells you that guy you're kicking out won't stab you right in the throat, I've got a bouncer friend and he got stabbed twice and shot once, it's a fucking wonder he doesn't have PTSD yet and can still work as a bouncer.[/QUOTE]
Alright, I'll try to get the job. My friend bounces, he doesn't do shit, he just stands around, escorts the drunk ass people out. It's not a bar, it's a pub, in a nice neighborhood.
my biggest issue is how it interfers with lifitng/ track, because i'm on a scholarship for next year
In other news, cut my nipple.
yo yo yo yo I am super excited
looks like there is a gym opening up within biking distance.
which means no more doing everything with dumbbells all day.
Are you implying dumb bells are bad m8.
only if you're trying to squat and the most they got are 50lbs each
[QUOTE=Bleach Qeef;39951307]Alright, I'll try to get the job. My friend bounces, he doesn't do shit, he just stands around, escorts the drunk ass people out. It's not a bar, it's a pub, in a nice neighborhood.
my biggest issue is how it interfers with lifitng/ track, because i'm on a scholarship for next year
In other news, cut my nipple.[/QUOTE]
would it fuck with your sleep at all
if it does lack of sleep will eventually fuck you over
[QUOTE=SGTNAPALM;39953515]would it fuck with your sleep at all
if it does lack of sleep will eventually fuck you over[/QUOTE]
Not really, considering how late I go to sleep on weekends anyways. I'm going to talk to my friend tomorow more about this. My dad worked as a bouncer in college and said it was fun.
u kno u had a good leg workout wen u feel like u been butfuckked
mmmm my niggas
[editline]17th March 2013[/editline]
[QUOTE=blah2;39944191]i'm starting to see my the line under the pecs. i feel so pumped mayn[/QUOTE]
i look into da mirror n see them striations and then i knew it was real
[QUOTE=Sleepy Head;39954042]i look into da mirror n see them striations and then i knew it was real[/QUOTE]
pussay
fags, only winners sqaut with dumassbells
come at me bruh
sausage
Someones opened a crossfit gym 15 minutes from my hometown(which is a godforsaken dump). Gonna go there and smack some shit up this thursday.
[QUOTE=Thaard;39956908]Someones opened a crossfit gym 15 minutes from my hometown(which is a godforsaken dump). Gonna go there and smack some shit up this thursday.[/QUOTE]
bring some gasoline and matches
I'm gonna kip snatches and clean 'n jerks like there's no tomorrow.
can someone post a video showing correct benchpress technique?
9/10 of the video online are shit. here's what you need to do:
[url]http://www.youtube.com/watch?v=krvj3HgYlVc[/url]
[url]http://www.youtube.com/watch?v=_QnwAoesJvQ[/url]
[url]http://www.bodyrecomposition.com/training/bench-press-technique.html[/url]
So I've been experiencing pain in my left hip and lower part of my right knee when I squat. Been going for like 1.5-2 weeks now. I basically have been just working through it. Stupid on my part, but everytime I've been hoping it would just go away. I would like to think my form is acceptable, and that my warmup is good enough, but both might be shit.
But yeah everytime I go to the gym, before I get in to my 5x5 routine, I run for like no more than 4.5mins just to get a light sweat going. Then I do some dynamic movements like circling my hips, knees, and arms. Then I get to the stretching. Then I do warmup reps (1 set of 5, then progressively add more weight). But still, my squats are giving me pain. I don't feel like I can't do the weight, which isn't all that heavy still (did 125LBs today).
Anyone else had problems with their squats and managed to fix it? I dunno if I'm just shifting too much of my weight to one side, or if I'm leaning too forward or what.
Stretching before working out is generally not recommended and I think makes you more prone to injury.
If your joints are hurting, just stop. Don't work out through it, stop and wait until you recover, also if you're new it might be best to squat but with a lot less weight just to get your muscles/joints/ligaments/whateverelse getting used to the strain.
Stretching is good. I do some very basic stretches before I start warming up with the bar. It's mostly shoulders and knees.
Might be broscience and if so, I'm all up for being corrected. I just remember reading somewhere that stretching before exercising (or atleast, full on stretching.) could be dangerous.
Stretching tightens the muscles (no broscience, is actually true) and makes it harder for those muscles to extend when you are lifting weight. Increasing the risk of injuries to your muscles(from pain's to tears to ripping dat shit UP). Best time to do stretches is after a workout when muscles are warm and you aren't about to put a few 100 pounds of stress on em.
[QUOTE=NO ONE;39958593]So I've been experiencing pain in my left hip and lower part of my right knee when I squat. Been going for like 1.5-2 weeks now. I basically have been just working through it. Stupid on my part, but everytime I've been hoping it would just go away. I would like to think my form is acceptable, and that my warmup is good enough, but both might be shit.
But yeah everytime I go to the gym, before I get in to my 5x5 routine, I run for like no more than 4.5mins just to get a light sweat going. Then I do some dynamic movements like circling my hips, knees, and arms. Then I get to the stretching. Then I do warmup reps (1 set of 5, then progressively add more weight). But still, my squats are giving me pain. I don't feel like I can't do the weight, which isn't all that heavy still (did 125LBs today).
Anyone else had problems with their squats and managed to fix it? I dunno if I'm just shifting too much of my weight to one side, or if I'm leaning too forward or what.[/QUOTE]
probably posture. is your left hip the weaker one?
regardless, you are probably lacking mobility.... you can't seriously expect to fix problems by "doing stretches" when you hardly know why you do these stretches, which stretches you need to do more...
when people usually say "i stretch" i see some weird bending forward and some fucked up quad stretching. that's it. maybe i'm wrong, going on observation here.
give me your mail on PM and i'll send you what you need in a day or two. do not ignore the pain and work through it.
[editline]18th March 2013[/editline]
[quote]Static Stretching and Refined Grain Intake by Paleo Man – Research Review
Taylor KL et. al. Negative effect of static stretching restored when combined with a sport specific warm-up component. J Sci Med Sport. (2009) 12(6):657-61.
There is substantial evidence that static stretching may inhibit performance in strength and power activities. However, most of this research has involved stretching routines dissimilar to those practiced by athletes. The purpose of this study was to evaluate whether the decline in performance normally associated with static stretching pervades when the static stretching is conducted prior to a sport specific warm-up. Thirteen netball players completed two experimental warm-up conditions. Day 1 warm-up involved a submaximal run followed by 15 min of static stretching and a netball specific skill warm-up. Day 2 followed the same design; however, the static stretching was replaced with a 15 min dynamic warm-up routine to allow for a direct comparison between the static stretching and dynamic warm-up effects. Participants performed a countermovement vertical jump and 20m sprint after the first warm-up intervention (static or dynamic) and also after the netball specific skill warm-up. The static stretching condition resulted in significantly worse performance than the dynamic warm-up in vertical jump height (-4.2%, 0.40 ES) and 20m sprint time (1.4%, 0.34 ES) (p<0.05). However, no significant differences in either performance variable were evident when the skill-based warm-up was preceded by static stretching or a dynamic warm-up routine. This suggests that the practice of a subsequent high-intensity skill based warm-up restored the differences between the two warm-up interventions. Hence, if static stretching is to be included in the warm-up period, it is recommended that a period of high-intensity sport-specific skills based activity is included prior to the on-court/field performance.
My Comments: As I discussed recently in The Importance of Context, people these days seem to love them some absolutes and there tends to be no shortage of them to go around, especially when it comes to training. Always do this, never do that, you get the idea. The situational context is irrelevant, there are simply black and white absolutes that apply across the board.
And a recent never is that you should never ever static stretch before high-intensity training of any sort with endless coaches and gurus repeating that idea. And certainly this seems to be based on quite a body of research. A number of studies have shown that extensive static stretching done immediately prior to various types of exercise performance such as vertical jumping, sprinting and weightlifting impair strength and/or power output.
Now, as I mentioned in Warming Up for the Weight Room Part 1, even if static stretching does decrease strength and power outputs, there may still be times to do it before training. Usually this is in the case of a severe muscular tightness that impairs either technique or safety. In that context, proper technique and not hurting the person is far outweighed by any decrease in performance.
However, I made another point in that article which was this: many of the studies don’t really reflect how athletes typically go about their training. That is, anyone who has trained as an athlete or actually coached athletes in the real world knows that it’s fairly rare (especially among strength/power type athletes, endurance guys are often years behind the curve) to go straight from static stretching immediately into high-performance work. At the very least some type of drills are generally done between the two, usually more than that (e.g. multiple progressive intensity sports specific warm-ups) is done.
There is also an issue of the extent of stretching: many of the negative performance studies have used levels of static stretching that far exceed what most athletes would ever do in practice (again, something anyone who’s actually worked with athletes would know). That is, it would be rare to hold a stretch for 2-4 minutes in the real world, static stretching of perhaps 30 seconds per muscle group would be far more realistic. Yet it is generally that type of extremely prolonged static stretching that has been tested and found to impair performance (some studies have shown shorter stretching periods to have a similar negative impact).
Which brings us to today’s study which set to test the above in a more real-world type of situation.
The study examined 13 netball players from the Australian Institute of Sport. Both groups first performed a sub-maximal run as a general warm-up. Then one group performed static stretching (9 stretches held for 30 second each) and the other performed a dynamic warm-up consisting of 16 rather common dynamic movements. Both the static and dynamic warm-ups lasted 15 minutes. After a short-rest, both groups were tested on 20m sprint and vertical jump. Then both groups performed a netball specific skill warm-up consisting of various short sprints, shuffling, accelerations, direction changes and jumping. Then the performance tests were performed a second time to see if anything had changed.
And the results? Well, in keeping with previous work, the static stretching routine did in fact hurt performance on the 20 m sprint and vertical jumping compared to the dynamic warm-up. However, after performing the specific skills warm-ups described above, results were no different on the second set of performance tests. That is, any loss of performance due to static stretching was eliminated simply by performing a variety of sport specific skills prior to the maximal effort testing.
Basically, by testing the athletes in a situation that more accurately reflects how athletes actually train, they found that much of the concern over static stretching is unfounded. As they state in the discussion:
The results suggest that if an inhibitory effect was present after static stretching, that the SKILL component of the warm-up routine was able to dissipate the negative effect. This supports the suggestion by Young and Behm that practice attempts of the required tests may offset potential negative effects of static stretching.
The also note that their results are in contrast to another study examining both a dynamic performance warm-up and a static-stretching warm-up but in that study, the static stretching was done after the performance warm-up and immediately prior to the testing. Basically, order of warm-up matters which I also discussed in Warming Up for the Weight Room Part 1. And so long as it’s followed by some sort of dynamic, skill specific, progressive warm-up (e.g. progressively heavier warm-up sets in the weight room, increasingly faster pickups in sprinting, etc), static stretching appears to not be quite the absolute no-no that many have made it out to be.
Quoting from the researchers conclusions:
The most important findings from this study were that a dynamic warm-up routine is superior to static stretching when preparing for powerful performance; however, these differences can be eliminated if followed by a moderate to high intensity sport specific skill warm-up.
Summing Up: Basically, static stretching is only a problem if it’s done too extensively (e.g. stretches held for very extended periods) and is not followed by appropriate sport-specific warm-ups between the end of static stretching and maximal performance (testing or training). Which isn’t how real athletes generally train anyhow. Which is something any performance coach who has actually worked with athletes should know anyhow.
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Well I do stretching before and after. Maybe I'll try to just immediately start with warmup reps.
I'm honestly surprised you gais are sayin that stretching before is bad....it certainly doesn't feel bad.
read my post. nothing is "bad"
[QUOTE=The Mute;39960212]probably posture. is your left hip the weaker one?[/QUOTE]
I believe so yeah. I did some physical therapy towards the end of last year for my left heel because it gave me back pain and shit because it was really tight and had low mobility due to operations on it when I was a baby since I had a clubfoot of sorts.
I mainly worked on my foot, but I had to do a little bit of hip work too since my posture would have me at a tilt. Now I have a heel lift in my shoe to fix my posture because my heel and arch are off basically.
My left knee and hip definitely have a feeling of like looseness. Not that I can't do everyday tasks or anything, but basically I can crack my knee and hip easier and more frequently than my right.
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