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

I swear I finally hit 19" arms, it looks fukken ruuuuuuuude! I'm sitting at 230 right now, I'm thinking I can squeeze out 10lbs to hit 240 if I go nuts on legs. Livin' off buritos and chicken burgers, god I love bulking

How to stop knees buckling in on squats? They're always the first thing fuck up when I go heavy.

Dont go so heavy then, stick to a lighter weight and focus on form/time under tension. Master a lighter weight, it'll make heavier weights easier. The best is going to the point where you quads sieze up with pain and pushing through, you know then that you're tearing muscles. Heavy or light, you're gaining so long as you push your body beyond what its used to. For me all I do is 225 for squats, if it gets too easy then slow down.

your muscles don't know how much weight you're moving, all they know is how much tension they're under

[QUOTE=Valon Kyre;49197515]Dont go so heavy then, stick to a lighter weight and focus on form/time under tension. Master a lighter weight, it'll make heavier weights easier. The best is going to the point where you quads sieze up with pain and pushing through, you know then that you're tearing muscles. Heavy or light, you're gaining so long as you push your body beyond what its used to. For me all I do is 225 for squats, if it gets too easy then slow down.[/QUOTE] Alright that seems legit, I'll give it a shot. I've started to do 8-12 rep stuff on squats recently and it's a lot more fun than the low rep stuff

Go heavy as fuck brah. For me the sweet spot is 8 reps, where i can go heavy to where i dont feel like a faggot but enough volume to do some damage

after some heavy sets taking off 15-20kg feels almost like doing it with an empty bar

lauren drain's legs scare me. like if i looked at her for too long shed squat jump over and strangle me to death with them [IMG]https://pbs.twimg.com/media/CAZ6BnBWAAEqszU.jpg:large[/IMG]

[QUOTE=Rofl_copter;49207875]lauren drain's legs scare me. like if i looked at her for too long shed squat jump over and strangle me to death with them [IMG]https://pbs.twimg.com/media/CAZ6BnBWAAEqszU.jpg:large[/IMG][/QUOTE] why do her socks say PINK if they're BLACK :freakout:

how fat can you get before loose skin becomes a problem when you lose weight? I weighed 225lbs at my heaviest so I don't think I'll have that issue when I reach my goal, but still curious as to when loose skin will actually be an issue. [editline]29th November 2015[/editline] how quickly does lean mass disappear by the way? I haven't been to the gym since last Monday which bothers me, and according to my scale, I've also lost a few kilos worth of lean mass. my lean mass seems to have hovered around 78kg ever since I begun weighing myself with this smart scale, but the last week it has dropped to 74kg. I haven't been very good at drinking my protein shakes either, and even when I've drunk them I've been below my daily goal of 80g (and I want to aim for at least 100g really). I think I'm gonna make some cuts in other areas to make sure I can fit in another protein shake a day, I find it too difficult to get protein through food.

It probably depends how active you are. I've just finished a 10kg cut and on the 'worst' weeks I only went to the gym once, but my job is lots of heavy lifting especially squats, so it wasn't like I was being inactive. I would still recommend at least twice a week because I lost a bit of muscle as well. It's inevitable to lose muscle but you should be able to help it.

a friend of mine told me she is gonna sign up for the gym I go to to start working out as well, and obviously I want to help her on her way since my impression of her is that she doesn't know that much right now, which isn't surprising since she's just about to start. I'm no genius either of course, but I have some knowledge built up by now. she tells me she wants to work her butt, legs and abs, but is doing that a very good idea? wouldn't a full body program work much better so you don't get weird oversized body parts with tiny arms for example? should I just redirect her to a starters program, like Stronglifts? if she follows that it'd be easier to lift weights with her I feel since we would use the same equipment. other than that, what else does she need to know? getting enough protein? she wants to lose fat as well I believe, but I think she already knows what she has to do there, simply eat less.

I don't see what her problem with doing an actual workout program would be. If she's worried about having super muscular arms or looking buff that probably won't happen before several years unless she has a genetic predisposition towards it.

[QUOTE=PredGD;49208787]how fat can you get before loose skin becomes a problem when you lose weight? I weighed 225lbs at my heaviest so I don't think I'll have that issue when I reach my goal, but still curious as to when loose skin will actually be an issue. [editline]29th November 2015[/editline] how quickly does lean mass disappear by the way? I haven't been to the gym since last Monday which bothers me, and according to my scale, I've also lost a few kilos worth of lean mass. my lean mass seems to have hovered around 78kg ever since I begun weighing myself with this smart scale, but the last week it has dropped to 74kg. I haven't been very good at drinking my protein shakes either, and even when I've drunk them I've been below my daily goal of 80g (and I want to aim for at least 100g really). I think I'm gonna make some cuts in other areas to make sure I can fit in another protein shake a day, I find it too difficult to get protein through food.[/QUOTE] Lean mass doesn't go away unless in extreme circumstances (hard cuts, bedridden for periods of time, etc.). What you lose was nothing more than glycogen deposits. Glycogen is attached to a water molecule, so it makes up quite a bit of volume in your muscles. This is why gains seem to "bounce back" after taking breaks from the gym, it isn't that you lost mass and quickly regained it, it's that your body stopped storing as much glycogen in the muscles (causing them to deflate/get smaller, and overall weigh less) because it isn't going to store energy in muscles if they aren't being used. Your body does not want to destroy lean mass, lean mass takes a long time to build and your body isn't going to destroy an investment, the investment that keeps you alive (your body doesn't know the difference between pushing a barbell up to make gains and pushing up and obstacle that's going to crush you), willy nilly. I went from competitive bodybuilding to a long-ass hour job that took me away from the gym for almost a year. I deflated like a balloon and lost a lot of strength. After boot camp, I got back in the gym, weak as fuck, could barely pull 3 plates as a 1RM on deads. Took no more than 2-3 months to get my strength back up to 4 plates for reps, touching on 5 plates roughly 3 more months later. A ton of my size has bounced back as well. This isn't a case of my body losing lean mass and then regaining it at super-human speeds. It's a case of my body severely dropping the glycogen retention in my muscles but not really destroying much lean mass. I'm climbing back up to my old strength fairly quickly and I'm not even under the aid of "supplements" this time. TL;DR- Don't worry about it. Your body isn't going to destroy your lean mass after a few days of not hitting the gym or getting enough protein. It only destroys lean mass if it absolutely has to in order to stay sustained. Theoretically, you could stop lifting altogether and just eat at a slight surplus or maintenance for a long time and that lean mass would still stick around. That's essentially what happened to me.

4 plates for reps, holy fuck. I barely got one (unless you mean 4 plates total for 225, even thats respectable). I'm thinking of making an FB group to help out the new years resolutioners, here is the announcement post, looking for some criticism. If any of you would be interested in joining and helping some people out or using it for questions I can invite you when I do make it (around christmas for the most publicity) In leu of the wave of new years resolution's to get fit this year, I've decided to create a page for help and questions related, but not limited to physical well-being. Getting "the body you've dreamed of" or even losing a little around the midsection doesn't happen over night, nor after taking the latest and greatest supplement or the best fad diet, it takes time and most importantly, hard work. It can range from resisting temptation to cheat on a diet, to listening to that voice in the back of your head that says "forget watching TV, go to the gym" and following through with it. A quote my dad has drilled into my head is "If I waited until I felt like doing something, nothing would ever get done" A common stereotype of the "big lunk" in the gym is they're dumber than a steroid addled sack of potatoes and Mr. Uni-degree know his shit because of a piece of paper, there is so much misinformation in the fitness industry its hard to decide who to believe. Thats why I've created this page, to help inform those new and old to the gym, and halt the spread of misinformation. I cant say I know everything, but after a little over 3 years of doing everything under the sun, countless hours of research, and speaking with a plethora of different people, I can say I know a fair amount. I'm hoping with the help of others who've been down the same path, that we can at least help a handful of people. There are no stupid questions, only stupid answers. If you have your doubts as to my experience, below is me in grade 11 before I actively went to the gym, and now, 3 years later. Clean, drug and steroid free, only taking creatine. From an earth shattering 160lbs to 230lbs now. Join the page, invite your friends, or share my post. The page will be regulated by a group of people who I can testify to know there stuff. Zero tolerance for putting people down. I have a before pic picked out, but i want to get a good after pic made. I can post what I've got on hand but I'm sure everyone knows about by now how I look

4 plates each side. I used to do 5 for reps regularly so it feels pretty lackluster to me. My old 1RM was 6 plates, dunno if I'll get there again any time soon, not at this weight (roughly 180-190lbs).

[QUOTE=MaverickIB;49212125]Lean mass doesn't go away unless in extreme circumstances (hard cuts, bedridden for periods of time, etc.). What you lose was nothing more than glycogen deposits. Glycogen is attached to a water molecule, so it makes up quite a bit of volume in your muscles. This is why gains seem to "bounce back" after taking breaks from the gym, it isn't that you lost mass and quickly regained it, it's that your body stopped storing as much glycogen in the muscles (causing them to deflate/get smaller, and overall weigh less) because it isn't going to store energy in muscles if they aren't being used. Your body does not want to destroy lean mass, lean mass takes a long time to build and your body isn't going to destroy an investment, the investment that keeps you alive (your body doesn't know the difference between pushing a barbell up to make gains and pushing up and obstacle that's going to crush you), willy nilly. I went from competitive bodybuilding to a long-ass hour job that took me away from the gym for almost a year. I deflated like a balloon and lost a lot of strength. After boot camp, I got back in the gym, weak as fuck, could barely pull 3 plates as a 1RM on deads. Took no more than 2-3 months to get my strength back up to 4 plates for reps, touching on 5 plates roughly 3 more months later. A ton of my size has bounced back as well. This isn't a case of my body losing lean mass and then regaining it at super-human speeds. It's a case of my body severely dropping the glycogen retention in my muscles but not really destroying much lean mass. I'm climbing back up to my old strength fairly quickly and I'm not even under the aid of "supplements" this time. TL;DR- Don't worry about it. Your body isn't going to destroy your lean mass after a few days of not hitting the gym or getting enough protein. It only destroys lean mass if it absolutely has to in order to stay sustained. Theoretically, you could stop lifting altogether and just eat at a slight surplus or maintenance for a long time and that lean mass would still stick around. That's essentially what happened to me.[/QUOTE] so all that has happened is that my muscles are depleting of glycogen? my lean mass is still around, just needs to be "refilled" so to say. one thing which is confusing me with all this is that according to my scale, my lean mass weighs just 72.4kg now but my total weight has barely changed from last week. my weight right now is it 93.1kg, which is down from 93.5kg from last week. but last week my lean mass was at 77.6kg. shouldn't my weight have dropped along with that unless I've regained fat? or does that glycogen just go somewhere else in the body which means my total weight won't really go down?

What do you mean by your scale? Is it one of those bullshit ones that measures your bodyfat and stuff based on running a current through you? I'm not sure how you know exactly how much your lean mass weighs. Those scales can often be wildly inaccurate.

[QUOTE=MaverickIB;49215237]What do you mean by your scale? Is it one of those bullshit ones that measures your bodyfat and stuff based on running a current through you? I'm not sure how you know exactly how much your lean mass weighs. Those scales can often be wildly inaccurate.[/QUOTE] it's a FitBit Aria, so it's one of those scales. I don't think it's 100% accurate, but from what I've read it should be fairly accurate, give or take a few kg's. what I'm noticing is that my lean mass according to that has dropped along with my absence from the gym which makes sense so I don't see why I should doubt that. it has consistently measured 77-79kg since I got it, this is the first time it has dropped and its my first time with a week between two sessions.

Been trying this lunge jump excersize to help me jump higher on my skateboard, its killer though and its reammy making my downstairs area shape up... How do i get rid of moobs pushups, bench or bars... As well as weight loss duh

Specific exercises wont make them go away, they go as part of general weightloss, so pretty much do any exercises you want, if your going to go for push up's/bench or whatever make sure your balancing it out with some kind of pull, ideally pull ups but if thats not an option one arm dumbbell rows are good [editline]30th November 2015[/editline] Taking a break from serious lifting since exams are on soon, I went in today for half an hour and did 5x10 dumbbell bench and dumbbell rows, I felt sick after, I'm not used to volume at all, weight was piss.

Should've taken a break myself but instead I decided fuck it and am now piss scared of these exam results [editline]1st December 2015[/editline] In other news I got my first pre-workout for the hell of it, decided fuck it and got something called "Psychotic" which the guy recommended as the best he had. Gonna give it a shot every now and then so I don't become reliant on it and it hopefully lasts me like 2 months give or take then im gonna try a cheap DMAA one to see if there's a difference

[QUOTE=PredGD;49215424]it's a FitBit Aria, so it's one of those scales. I don't think it's 100% accurate, but from what I've read it should be fairly accurate, give or take a few kg's. what I'm noticing is that my lean mass according to that has dropped along with my absence from the gym which makes sense so I don't see why I should doubt that. it has consistently measured 77-79kg since I got it, this is the first time it has dropped and its my first time with a week between two sessions.[/QUOTE] Not training has probably effected how much water is in your body and where it is stored. Water disposition heavily affects those scales, it will give you drastically different readings depending on how hydrated you are and all that jazz. It makes sense for it to change when you start doing something different because even if you drink the same amount of water as when you were training, it isn't going to be used the same way. I would stop worrying about what that scale says, turn that feature off if you can. Scales are decent tools when trying to track general progress, but you should not be basing anything off of what they tell you. The most important ways of tracking your progress are in the mirror and in the gym. As long as both of those are still doing okay, fuck the stupid ass fancy scales and the random numbers they give you. They are not accurate at all, though broken clocks can still be right twice a day. Just because it gives you numbers that make sense sometimes does not mean it's an accurate means of tracking progress. Get some calipers if you're so worried about tracking bodyfat percentage.

I hate injuries. I hate not being able to get stronger. I hate plateauing. I hate how easy it is to lose so much progress in so little time. Athletics for me is like climbing a hill, one that starts out on a very shallow incline but towards the top it's so fucking steep that even though I can see what awaits I can't actually get there.

Does anyone else really enjoy seated cable rows? [QUOTE=cathal6606;49215892]Specific exercises wont make them go away, they go as part of general weightloss, so pretty much do any exercises you want, if your going to go for push up's/bench or whatever make sure your balancing it out with some kind of pull, ideally pull ups but if thats not an option one arm dumbbell rows are good [/QUOTE] When I'm helping people start, I usually have them try inverted rows. (Alongside pullup negatives) It's a pretty good feeling exercise. [URL="http://www.exrx.net/WeightExercises/BackGeneral/BWSupineRow.html"][IMG]http://i.imgur.com/GfEy0AC.gif[/IMG][/URL]

it's pretty cool to see the muscles grow on me. to start with, I barely had a triceps but now it's very noticeable, even when not flexed. my biceps has grown a large bump which wasn't there before, and when I flex both of my arms, my entire upper body flexes along which wasn't the case before. things which I couldn't flex are suddenly flexing. my legs have also grown a considerable amount, sweet. the only places I can really tell stuff has grown must be my arms and legs, other than that there's little change. still cool that I can actually feel, use and flex muscles I've never felt before

[t]https://dl.dropboxusercontent.com/u/262258491/IMG_20151203_132247.jpg[/t] they have arrived

[QUOTE=PredGD;49230911]it's pretty cool to see the muscles grow on me. to start with, I barely had a triceps but now it's very noticeable, even when not flexed. my biceps has grown a large bump which wasn't there before, and when I flex both of my arms, my entire upper body flexes along which wasn't the case before. things which I couldn't flex are suddenly flexing. my legs have also grown a considerable amount, sweet. the only places I can really tell stuff has grown must be my arms and legs, other than that there's little change. still cool that I can actually feel, use and flex muscles I've never felt before[/QUOTE] i was the most excited when i realized i could flex my lats and pecs

Biggest change/motivator for me was developing my chest. I had always been worried about having my stomach stick out more than my chest so I would roll my shoulders forwards. It almost feels like they (pecs) just appeared, such a slow and gradule change.

Hit 170 for 3 sets of 3 on squats today in dem way ruus, was gonna film but I forgot my phone at home so should have a video up next week [editline]3rd December 2015[/editline] also never taking a full scoop of that pre workout again