• Weightlifting/Bodybuilding Thread V.5 - How do I lift?
    1,000 replies, posted
Recently started doing planks and motherfuck does that shit smark, went out during the weekend and killed my gains with flatlines so om fat again
try ab-roller with plates on your back.
[QUOTE=Jimmyshimmy;39886343]Recently started doing planks and motherfuck does that shit smark, went out during the weekend and killed my gains with flatlines so om fat again[/QUOTE] drinking won't kill your gains planks won't give you abs
[QUOTE=Kirth;39873427]Sorry for late, but just about how [i]bad[/i] is alcohol?[/QUOTE] [url]http://www.leangains.com/2010/07/truth-about-alcohol-fat-loss-and-muscle.html[/url] tl;dr only aspies worry about occasional alcohol consumption
[IMG]http://i.imgur.com/FEpQ5Qe.jpg[/IMG]
[url]http://www.youtube.com/watch?v=sL-l4bZCkAw&feature=share[/url] Sup guys, anyone able to do this fully? I'm stuck at 2:30.
[QUOTE=overpain;39888293][url]http://www.youtube.com/watch?v=sL-l4bZCkAw&feature=share[/url] Sup guys, anyone able to do this fully? I'm stuck at 2:30.[/QUOTE] His form totally died halfway into the video though.
[QUOTE=Shirky;39883413]Speaking of wrists, what can I do to strengthen my wrists? I find they are one the problems I have with doing curls and other movements.[/QUOTE] [url]http://www.ericcressey.com/understanding-elbow-pain-part-2-pathology[/url] read all the parts. [editline]12th March 2013[/editline] [QUOTE=blah2;39886060]all low weight high rep is doing is probably giving you endurance to effort. high weight low rep is all you need for muscle building, weightlifter or not. go for 9 - 12 reps[/QUOTE] all you need for muscle building is to realize time under tension, volume and progressive overload is the only thing that's dogmatic in training.... high intensity can induce hypertrophy when you increase the volume... low intensity can induce hypertrophy when you do sufficient volume... low reps can induce growth. high reps. go for the 3 elements i have stated above, there's no magic rep number or some bullshit ... personally, i keep it as simple as possible because that's all you need and beyond that it's hard to track progress. all i see is people just throwing weights around, do this, do that, going blindly attacking the plates as if doing more automatically equates to more progress. ill tell you more than that even... the people who strive to push as much as possible per workout are the people who do the least amount overall; when you progress continuously, keep track, why would i need more than 1-2 per exercise? i know for a fact, the numbers tell me, i have increased strength so it's in and out for me, i do exactly what i need in order to achieve my goals. goals. i have goals when i go to the gym, that's the number two thing people need to realize. that's part of why people just throw shit and expect something to happen. the stupidest thing on planet earth is going to gym for so long and being asked "have you progressed? have your bench gone up? what are your goals, bigger chest, bigger arms? what???" and get answers like ... "yeah, sure, it had gone up" "sure, i grew" "get bigger" completely abstract notions that are worth nothing. that's like building a spaceship, cruising in space and hoping to suddenly find x planet. you don't find x planet unless you put the effort, knowledge and dedication in order to find it. shit just don't happen that way for most people. half-rant, half-something i think should be put out there for people to realize. maybe im wrong and you know this shit, good for you.
This year, I've fixed my form and made sure to go through the negatives properly and all ontop of having a serious routine, something I didn't have last year. Suddenly adding an additional 5 lbs on my dumbbells every weeks, feels good.
Anyone got experience with el massages, thinking about going to get one, my back's starting to get tight and shit. [editline]13th March 2013[/editline] What the fuck happened here.
that feel when I tell my friend I get most of my fitness related info online and he tells me not to believe everything on the internet that feel when he says you need to do cardio to lose fat that feel when he starts praising and quoting sixpackshortcuts . ... ..... [editline]12th March 2013[/editline] that feel when he starts talking about deadlifts and how such a good exercise it is and that I should start doing deadlifts that feel when he curls on the oly platform et c
[QUOTE=Heigou;39893580]Anyone got experience with el massages, thinking about going to get one, my back's starting to get tight and shit. [editline]13th March 2013[/editline] What the fuck happened here.[/QUOTE] deep tissue massage!!
A: Squats: 5x5 Deadlifts: 1x5 Incline Bench: 5x5 OHP: 5x5 B: Squat: 5x5 Barbell Row: 5x5 Chinups: Failurex3 Benchpress: 5x5 What do you guys think of this routine? A day B day 3 day split.
again, when a person is trying to set up a routine, his own needs should be in question here; are you capable of achieving full range of range of motion painlessly with all movements? if so, then next you should ask yourself what do you want to achieve, size? strength? explosiveness? are you in any kind of sport? if you are just beginning, then this program is perfect for a month or two... beyond that, it's piece of shit. it hardly gives any attention to the fact people are structurally imbalanced nowadays. if you are not beginning, then still it is lacking volume and sufficient time under tension...
[QUOTE=The Mute;39897040]deep tissue massage!![/QUOTE] Yeah, it's exactly what I was reading about and I guess I'll go and try to find a place that does them around town, never received a massage in my entire life so we'llseehowitgoes. [editline]13th March 2013[/editline] Also, talking about all that "time under tension" and "Volume" is there some sort of basic guideline to know about what's a good volume & amount of time under tension. In my routine, making sure to go through the entire range of motion, I usually do anywhere from 8x3 to 10x3 and if I can do 12x3 I know it's time to up the weight.
[QUOTE=Region;39897227]A: Squats: 5x5 Deadlifts: 1x5 Incline Bench: 5x5 OHP: 5x5 B: Squat: 5x5 Barbell Row: 5x5 Chinups: Failurex3 Benchpress: 5x5 What do you guys think of this routine? A day B day 3 day split.[/QUOTE] I dont have a set routine. Just go the gym and lift everything until your arms or legs feel like falling off depending on what you wanna work Sure it's not very structured but it's fun
Working out is the only thing in life I know half a shit about and these people are jumping on me saying I'm a huge douchebag because I talk about working out. Right in the feels. I'm aware I have a shit personality but I try to make the best out of the shitty cards I've been dealt. Accurate representation of me right now: [IMG]http://i.imgur.com/8an2u2V.gif[/IMG] Apparently, I can't escape the newly established stigma associated with working out that if I as much as talk about it, I'm the biggest douchefuckingnozzle around.
[QUOTE=Heigou;39900758] Apparently, I can't escape the newly established stigma associated with working out that if I as much as talk about it, I'm the biggest douchefuckingnozzle around.[/QUOTE] Fuck that shit. It's better than talking about videogames all goddamn day. You've found something you're passionate about, roll with it. You're bettering yourself physically, they're not. Fuck 'em. [media]http://www.youtube.com/watch?v=aWACCWBzAmc[/media] ^ same principle.
I think stigma towards muscular people is more associated with the place you are at. At my liberal arts school, nearly 60% of the people are athlete. I feel tottaly comfortable and proud walking up in the cafteria look grimey as hell after a workout and gettin some grub because fuck being out of shape.
So i went up to almost 71 KG today. I see i have some more muscle, but the little bit of fat that comes with is srsly demotivating guuise
[QUOTE=Hoboiam;39901400]Fuck that shit. It's better than talking about videogames all goddamn day. You've found something you're passionate about, roll with it. You're bettering yourself physically, they're not. Fuck 'em. [media]http://www.youtube.com/watch?v=aWACCWBzAmc[/media] ^ same principle.[/QUOTE] i like how you contradict yourself completely in one paragraph "you've found something you're passionate about, roll with it. fuck the haters. being passionate about videogames is sad." theres nothing wrong with being passionate about anything. some people are passionate about fantasy football, some are passionate about videogames, some are passionate about fitness. it doesnt matter however thats not an excuse to neglect your body nor is it an excuse to neglect your mind. a person giving shit about someone talking about fitness is probably the same person who talks down to people who are smarter than him at math or history some shit with the excuse that they're smug. if youre a human you owe it to yourself to try to perfect yourself morally, mentally, and physically. only problem is that so many people only stick to one or two of those things and completely ignore the other. fact of the matter is that you need all three of them to perfect even one category; the more physically fit you are, the better your mental performance. the smarter you are, the more adequately you can hone your fitness. etc.
[QUOTE=Heigou;39900758]Working out is the only thing in life I know half a shit about and these people are jumping on me saying I'm a huge douchebag because I talk about working out. Right in the feels. I'm aware I have a shit personality but I try to make the best out of the shitty cards I've been dealt. Accurate representation of me right now: [IMG]http://i.imgur.com/8an2u2V.gif[/IMG] Apparently, I can't escape the newly established stigma associated with working out that if I as much as talk about it, I'm the biggest douchefuckingnozzle around.[/QUOTE] surround yourself with other people
[QUOTE=SGTNAPALM;39902737]i like how you contradict yourself completely in one paragraph "you've found something you're passionate about, roll with it. fuck the haters. being passionate about videogames is sad."[/QUOTE] Yeah, I suppose you're right. I walked right into that one.
What I did today: Bench Press. Dips. That exercise where you do pushups with dumbells then when you reach the top of your push up you do a dumbell row. Pull ups. Bar Rows. Pec Flys Deltoid Flys Shoulder Flys Dumbell Rows I went to the park: sprinted up a hill 5 times Jumped up on a picnic table 3x10 then I ran the park once and called it a day thoughts? also I ran up this yesterday after about 3 miles then went and ran 3 more [IMG]http://i48.tinypic.com/2cdcrno.jpg[/IMG]
Back to liftan after a week of sickness.
[QUOTE=Jmir 54;39903522] also I ran up this yesterday after about 3 miles then went and ran 3 more [IMG_thumb]http://i48.tinypic.com/2cdcrno.jpg[/IMG_thumb][/QUOTE] I'm so jealous. Where do you live because forests are awesome places to workout? It just hit 86F here in Arizona and now I don't even feel like running outside anymore so back to the treadmills.
West Virginia, so many hills and winding pathes
[QUOTE=Heigou;39898518]Yeah, it's exactly what I was reading about and I guess I'll go and try to find a place that does them around town, never received a massage in my entire life so we'llseehowitgoes. [editline]13th March 2013[/editline] Also, talking about all that "time under tension" and "Volume" is there some sort of basic guideline to know about what's a good volume & amount of time under tension. In my routine, making sure to go through the entire range of motion, I usually do anywhere from 8x3 to 10x3 and if I can do 12x3 I know it's time to up the weight.[/QUOTE] first of all, to get this out of the way i use 4-8 reps usually because; 1. i enjoy leaving myself with something in the tank. 2. i enjoy myofibrillar hypertrophy rather than sarcoplasmic (which is just increasing fluids in the cells rather than the number of protein themselves) (i.e elliot hulse or dave tate versus kai greene i suppose) dense versus full appearance. 3. easier to progress when you go for progressive overload over pump and volume as staple points in your training philosophy... and this is the guideline; when progressive overload occurs (specifically on exercises which are not compound and are not mainly used to increase strength) you are using enough volume. case and point bigger people are stronger. progressive overload stops occuring, and you are clearly not overtraining, undereating, undersleeping etc, then you increase the volume. nothing more to it. [editline]13th March 2013[/editline] [QUOTE=Jmir 54;39900132]I dont have a set routine. Just go the gym and lift everything until your arms or legs feel like falling off depending on what you wanna work Sure it's not very structured but it's fun[/QUOTE] no no no no no no no no fun is having sex fun is drinking alcohol fun is smoking weed fun is playing video games for the most part, most of these will not become tools of success, will not get you anywhere. absoulte time wasters. that's the purpose of fun-wasting time. not to say you shouldn't have any.... but to give advice saying, you go to the gym "until your arms fall off" is complete bullshit. if you want the pump go lift a bottle of vodka 500 times... if you want success you need to write exactly what you want, how you want it and what it takes to achieve it. success is one of those things that never ever falls into your hands without putting the effort in. never. ever. [editline]13th March 2013[/editline] [QUOTE=Jmir 54;39903522]What I did today: Bench Press. Dips. That exercise where you do pushups with dumbells then when you reach the top of your push up you do a dumbell row. Pull ups. Bar Rows. Pec Flys Deltoid Flys Shoulder Flys Dumbell Rows I went to the park: sprinted up a hill 5 times Jumped up on a picnic table 3x10 then I ran the park once and called it a day thoughts? also I ran up this yesterday after about 3 miles then went and ran 3 more [IMG]http://i48.tinypic.com/2cdcrno.jpg[/IMG][/QUOTE] thoughts? what are your goals?
Can you guys tell me if this routine looks good? A: Squats: 5x5 Deadlifts: 1x5 Incline Bench: 5x5 OHP: 5x5 B: Squat: 5x5 Benchpress: 5x5 Barbell Row: 5x5 Chinups: Failurex3 Basically my version of Stronglifts. Just a couple added Excercises. But i wanna see if they work. My stats right now are: DL: 255 1x5 (overhand grip) BP: 160 5x5 Barbell Rows: 105 5x5 Incline bench: 135 5x5 OHP: 115 5x5 155 LBS, 5'8". All these are at slow controlled grip and VERY strict form. Meaning i dont move up in weight untill i hit the form right. I wanna increase my lifts by at least 50 pounds in each category by next year. i chose Stronglifts with this variation that i made and i wanna see if you guys can tell me how it looks. I eat upwards of 3500 cals a day. Mostly whole milk, rice, meats, and all that good stuff. Been increasing in weight and strength for a while now and still am. But i wanna bump SL up a bit and make it a bit harder since i feel like im not getting that many excercises. So i added Incline bench and chin ups. And i wanna see if the variations work in my routine.
[QUOTE=Heigou;39900758]Working out is the only thing in life I know half a shit about and these people are jumping on me saying I'm a huge douchebag because I talk about working out. Right in the feels. I'm aware I have a shit personality but I try to make the best out of the shitty cards I've been dealt. Accurate representation of me right now: [IMG]http://i.imgur.com/8an2u2V.gif[/IMG] Apparently, I can't escape the newly established stigma associated with working out that if I as much as talk about it, I'm the biggest douchefuckingnozzle around.[/QUOTE] i know this feel but dont change for those phaggots let the results of your hard work speak for you
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