Weightlifting/Bodybuilding Thread V.7 - let's see if more people care about themselves - General

[QUOTE=PredGD;49087112]I follow SL 5x5, which consists of squats, bench, and barbell rowing. every day I switch between that to workout B which is squats, overhead press and deadlifts. all 5 x 5 of course [editline]10th November 2015[/editline] except for deadlifts, I only do 5 x 1 on them[/QUOTE] One of the major gripes I have with SL vs SS (others share the same sentiment) is the last two sets are abit hard to power through, I'd value 100% proper form and ROM over an extra two sets which aren't done at full capacity. Your goals might be a bit different from what mine were when I started and you might be going for a mix of hypertrophy and strength training so that's up to you decide. SS goes for 3x5 instead of 5x5 like in SL and for awhile you'll be adding 10 lb(4.5kg) every week to your major lifts on linear progression, eventually 5lb(2.2kg). By the time you plateau you should be experienced enough to know what you need to work on and devise a routine. And its Set x Rep just for future reference, I'm assuming you meant 1 set of 5 reps.

Did 11 sets of squats after a solid week break of literally not touching anything gym related Yea, though I walk through the valley of the shadow of death.....

There isnt a magic formula of sets and reps, just do shit till you hurt and then push through. The longer I've been lifting the more I realize that bodybuilding isnt as regimented as people think (tracking everything, certain routines and all that jazz) All it goes off of is pushing yourself, and knowing how to push yourself.

[QUOTE=Waterpi;49090439]Did 11 sets of squats after a solid week break of literally not touching anything gym related Yea, though I walk through the valley of the shadow of death.....[/QUOTE] How many reps per set? 3x11 or 5x11?

[QUOTE=Valon Kyre;49091774]There isnt a magic formula of sets and reps, just do shit till you hurt and then push through. The longer I've been lifting the more I realize that bodybuilding isnt as regimented as people think (tracking everything, certain routines and all that jazz) All it goes off of is pushing yourself, and knowing how to push yourself.[/QUOTE] What...? Different amount of sets and repetition will train you for different things. Nor should you be hurting after lifting lol. If you think tracking your lifts and caloric consumption and macros isn't important I've got bad news for you pal.

[QUOTE=Lone Wolf807;49093873]What...? Different amount of sets and repetition will train you for different things. Nor should you be hurting after lifting lol. If you think tracking your lifts and caloric consumption and macros isn't important I've got bad news for you pal.[/QUOTE] Yeah but people try to convince others that their way is the best, like using low reps/sets for strength and muscle, yet plenty of people do a moderate amount of reps at a lower % of their 1rm and still make strength gains. People get entrenched in their opinions on what is best and try to convert everyone else to lift a certain way, even if they're strong but fat as fuck.

lol rep ranges and all that shit is so fucking overrated do tell me about how ronnie coleman isn't building muscle with his high rep squats because its in the magical "endurance" range instead of the "hypertrophy" range or the "strength" range. hth the science that muscle mag writers and PTs base these concepts on on is very murky. [editline]11th November 2015[/editline] some of the best gains i ever made on my shoulders were on a program with a retardedly high amount of volume, including an exercise that was literally 1 set of 100 reps. conventional bb wisdom on the other hand dictates that to grow you must stick to 3 x 8 and 4 x 12 and blah blah buy my creatine and do gay4pay

Comparing the average person to Ronnie Coleman is insane, he was Mr. Olympia. Don't take all that stuff at face value, what works for him at his insane level isn't going to work for your average gym goer, these professional bodybuilders have crazy attention to detail for their routines and input from professional dietitians, etc. Not to mention all that Gear. Linear gains on a set routine for the newbie lifter isn't a myth, theirs a reason SS and SL are as popular as they are.

[QUOTE=Kanagawa;49093739]How many reps per set? 3x11 or 5x11?[/QUOTE] bit of a mix, did 2 sets of 4, then two sets of 3 with more weight, then 2 sets of 10 and 2 sets of 8 then a final 2 sets of like 12 on babbyweight 1pl8 and a final cool down with the bar idk how many reps but even the bar wasn't fun lol

when figuring out how much protein I need, I had to use my goal weight in kg * 1.5/2.2, right? my goal is 80kg, that means I need at the very least 120g protein, or 176g. if I aim to get 176g a day I'm definitely gonna need to drink at least 3 shakes a day, but that's roughly 950cals which is far from feasible unless I enjoy feeling starved. I think I might be able to up my shakes to 2 if I make some cuts, like no food before bed or a smaller dinner everyday. is 120g protein good enough? will it suffice? I suppose I could try eating more protein rich food, but not sure what that would be. all I can think of is eggs and chicken, but that gets rather boring when eaten everyday. [editline]11th November 2015[/editline] my right knee has also begun hurting, am I still in the clear to do squats or do I risk injuring myself? its not unbearable pain, just noticeable.

[QUOTE=PredGD;49097060]when figuring out how much protein I need, I had to use my goal weight in kg * 1.5/2.2, right? my goal is 80kg, that means I need at the very least 120g protein, or 176g. if I aim to get 176g a day I'm definitely gonna need to drink at least 3 shakes a day, but that's roughly 950cals which is far from feasible unless I enjoy feeling starved. I think I might be able to up my shakes to 2 if I make some cuts, like no food before bed or a smaller dinner everyday. is 120g protein good enough? will it suffice? I suppose I could try eating more protein rich food, but not sure what that would be. all I can think of is eggs and chicken, but that gets rather boring when eaten everyday. [editline]11th November 2015[/editline] my right knee has also begun hurting, am I still in the clear to do squats or do I risk injuring myself? its not unbearable pain, just noticeable.[/QUOTE] steak, if you can find it fairly cheap, beans, fish, and turkey. My knee acts up sometimes so I switch to leg press for a couple weeks and ramp up mobility work. Helps a lot.

[QUOTE=Lone Wolf807;49093873]What...? Different amount of sets and repetition will train you for different things. Nor should you be hurting after lifting lol. If you think tracking your lifts and caloric consumption and macros isn't important I've got bad news for you pal.[/QUOTE] The last 4 months I've been just busting my ass when I can, and I cant remember what I did or ate, it just made sure I ate like a monster and wrecked myself. There is no set routine, just kick the door in for the gym, fuck yourself up, cram assloads of food down your throat, and sleep like a bear. All these magic rep ranges and counting shit is a load, if I can up my 1rm bench 40lbs to 405 and put on 5lbs, all the while not even lifting heavy, just doing time under tension, rest pause, drop sets, and not counting how many reps I do, then by the supplement industries and pro bodybuilding standards I must be doing steroids? The only supplement I take is creatine, I've gained faster with assloads of raw food vs downing 1.5-2g of protein per body weight worth of whey coupled with 3000 cals of massgainer.

^ I agree with the above. My only problem with that is that I'm at the point where when I go all out I almost always end up with injuries. Just be smart, know your body.

You're not alone feeling light headed on deadlifts. It really hits me when I drop the bar and stand back up.

[QUOTE=PredGD;49097060]when figuring out how much protein I need, I had to use my goal weight in kg * 1.5/2.2, right? my goal is 80kg, that means I need at the very least 120g protein, or 176g. if I aim to get 176g a day I'm definitely gonna need to drink at least 3 shakes a day, but that's roughly 950cals which is far from feasible unless I enjoy feeling starved. I think I might be able to up my shakes to 2 if I make some cuts, like no food before bed or a smaller dinner everyday. is 120g protein good enough? will it suffice? I suppose I could try eating more protein rich food, but not sure what that would be. all I can think of is eggs and chicken, but that gets rather boring when eaten everyday. [editline]11th November 2015[/editline] my right knee has also begun hurting, am I still in the clear to do squats or do I risk injuring myself? its not unbearable pain, just noticeable.[/QUOTE] protein is a meme tbh you don't need to bother aiming as high as 176g, i'm sure you could get away with 100 just fine. also I had an issue with knee pain for a little bit like a month after starting, turns out I was just burning through my noob gains a little too quickly, I deloaded, worked back up to my normal weight and never had knee pain again.

1g/kg of bodyweight is plenty there is a vested financial interest in telling people they need to consume truckloads of protein because inevitably any independent person with a full time job is going to figure the only feasible way they can get enough protein without cooking meals in advance is via protein shakes. I would go as far as saying the average person would get better gains by increasing their saturated fat and cholesterol intake. Several things are rarely considered with protein intake: 1. it's expensive 2. protein, especially in the absence of fat and/or sugars is very hard to digest (any natural source of protein you care to name is almost always coupled with significant amounts of fat for this reason, e.g animals, milk, eggs) and 3. Theres no reliable evidence that suggests more than adequate protein intakes result in more anabolism. Short of using steroids, there is still going to be a rate-limiting effect on how much protein your body is going to be able to synthesize, so in effect excess protein intake is probably getting "wasted" as just another energy substrate - of which it is a highly inefficient one. Fats are a far superior source of energy, and sugars much more so.

when it comes to protein y'all should read [URL="http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/"]this[/URL]

Holy shit bros, I feel so fucking stupid. Last night I fucked up a snatch and had to get 5 stitches! Never would I have thought I would [I]ever[/I] fuck up a snatch that bad. I mean I've grazed or even bumped my face numerous times, but it was never a workout-stopper. It was only 115lbs too... Obligatory [large] pics (Yeah blood and icky shit, don't look if you don't want to): Before [thumb]http://i.imgur.com/d8SH5eo.jpg[/thumb] After [thumb]http://i.imgur.com/2NkdJwN.jpg[/thumb] I'm so grateful for the 2 younger bros that helped me out and gave me a ride to the hospital, helping me avoid an ambulance ride. Was able to meet my parents there and everything was taken care of after (picking up my car, helping with paperwork, etc.). Even talked with a male nurse bro that used to compete as a bodybuilder on the national level. He used to lift in Cali, and had over 25 years lifting experience. Told me a story about a dude he knew that fucked up his whole face during a bench gone wrong. He did a thumbless grip with a lot of weight, and it some how slipped backwards straight on to his jaw, then rolled back and ripped his fucking nose. Glad that level of shit didn't happen to me. It was weird too, as right after it happened, I walked over to a mirror, and immediately thought "DAMMIT, stupid idiot!". I actually barely felt pain through the majority of the ordeal. What really surprised me was within 2 mins of it happening, I started going in to shock, feeling extremely numb and lightheaded, as well as a little nauseous. I didn't really understand why my body would react like that way, and it didn't help I started getting a little embarrassed. But hey, shit happens, that's life! I'm hopefully close or past the point of needing to keep it dry, but I'm not sure if I need to wait until they are out before I get back to business as usual with lifting. For sure I'll take shit easy, and when I do get back in the gym, I'll work on my snatching consistency and shit.

Yeah but when it heals it's gonna be a bad ass eyebrow scar, like Anakin or Khal Drogo. Gonna look cash

how on earth do I keep my back upright on back squats? it keeps collapsing forwards at heavy weights and it's starting to seriously hinder progress this weight is piss easy and i'm super fast on it whenever my form isn't shit do I just need to strengthen my back in general?

[QUOTE=NotMeh;49102681]how on earth do I keep my back upright on back squats? it keeps collapsing forwards at heavy weights and it's starting to seriously hinder progress this weight is piss easy and i'm super fast on it whenever my form isn't shit do I just need to strengthen my back in general?[/QUOTE] Strengthen core, to the extent of switching between front and back squats. Also do core isolation exercises, such as hanging leg raisers, Russian twists, and maybe cable wood chops (I've never done these). Also, when I suffer from my back going forward, I try and shoot my hips forward, since that is connected with loosing your upright position. If your hips go too far back, the rest of the body goes too forward and you end up you toes. I still struggle with this on heavy weights doing more than 4-5 reps. A belt will make a difference as well, but don't become dependent on it.

[QUOTE=NotMeh;49102681]how on earth do I keep my back upright on back squats? it keeps collapsing forwards at heavy weights and it's starting to seriously hinder progress this weight is piss easy and i'm super fast on it whenever my form isn't shit do I just need to strengthen my back in general?[/QUOTE] high bar or low bar? I found that if I lose tightness even a little when I go high bar ill collapse completely, while low bar I can go a little less tight and still struggle the weight up also pretty much all of what no one said too, although I never found the hips to be much of a problem for me [editline]12th November 2015[/editline] had a pretty shitty squat session today, only got a couple sets of 150 with one double on 160 and 4 on 140. Decided I needed some way to work out my anger so I did a set of 100 for 20, not the greatest decision of my life

high bar i use a rack with no safeties so i've had to goodmorning my squat max up quite a few times now

Just dump the weight back no point risking injury bringing it up, I've had to do it a few times.

how would i dump it back if i'm in the middle of falling forward ?

[QUOTE=NotMeh;49103745]how would i dump it back if i'm in the middle of falling forward ?[/QUOTE] Let go and jump out forward. Or, if you're past the point of no return, straighten your legs and dump it in front of you, making sure to tuck your head to your chest. The latter is really far from ideal, but most of the time you know you're going to fail the rep well before you get to that point.

Down 15lbs so far, so I must be doing something right! Decided to try switching over to free weights and quickly learned that I straight up don't have the range of motion to do squats, so it's back to the machines for me until I can figure out what the fuck and how to fix it, I just can't get down more than a few inches before my heels shoot up, and that's probably not going to end well with anything more than the empty bar.

God damn I'm barely a week into cutting and I can't wait to go back to bulking already. Got used to eating a lot during those last 4 months, now I'm hungry all the time.

[QUOTE=lexus04;49102182]when it comes to protein y'all should read [URL="http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/"]this[/URL][/QUOTE] thats a good link " perhaps even more telling study is by Pikosky et al. in 2008. The researchers took a group of endurance trained subjects and had them consume either 0.41 or 0.82 g/lb of protein per day. They also added a thousand calories worth of training on top of their regular exercise. So these guys were literally running on a 1000 calorie deficit while drastically increasing their training volume. Talk about a catabolic state… Of course the nitrogen balance in the low protein group plummeted. However, the protein intake of 0.82 g/lb in the other group completely protected the subjects from muscle loss. Nitrogen balance, whole-body protein turnover and protein synthesis remained unchanged." once again, muscle loss is the most overblown thing ever. Any time anyone talks to you about "catabolism" or "catabolic states" you should immediately assume they don't know what they're talking about, are trying to sell you on a supplement you don't need, or they have a legit wasting condition like AIDS in which case you should cease your degenerate activities on Grindr

Jesse Norris got a WR total of 2033.7 lb's at 198 lbs who even lifts anymore