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

[QUOTE=Marzipas;49272838] so im trying to do some shoulder exercises a lot, but I'm currently unable to make it to the gym for a few weeks, but I have two dumbells at home, are there any good exercises I can do with them that mainly work my shoulders? So far I've been doing lat raises and standing shoulder press (i dont have the fancy seats for this at home). Is there anything else I could do to vary it up? cheers[/QUOTE] I used to get clicking in my shoulders, and it was because I was doing Lateral Raises with piss poor form. As soon as I lowered the weight a little and practiced good form, and actually focused on my shoulders the clicking stopped. I actually only do 3 exercises for my shoulders, OHP & Lateral Raises which you're doing, but I see your rear delts are being neglected. I do Rear Delt Flyes for them currently. I prefer Face Pulls (literally feel orgasmic) but like you stuck at home and Rear Delt Flyes are the next best thing.

Started to get back to running and have been neglecting gym for almost a month now. Time to see how far I regressed on my progress in the Summer.

I need to squat more. Decided to start doing high rep(15-20) back squats. Fuck that super heavy shit that shreds my knees. Just gunna make my legs big as shit, dont care how strong.

[QUOTE=Bleach Qeef;49283174]high rep(15-20) back squats[/QUOTE] rip

[QUOTE=Bleach Qeef;49283174]I need to squat more. Decided to start doing high rep(15-20) back squats. Fuck that super heavy shit that shreds my knees. Just gunna make my legs big as shit, dont care how strong.[/QUOTE] Can you make part of you big over making part of you strong? Genuine question, I dont get it

[QUOTE=Enola;49287604]Can you make part of you big over making part of you strong? Genuine question, I dont get it[/QUOTE] Yes, the 2 main types of hypertrophy in weightlifting are related to endurance and to strength. It depends on the rep ranges and weights you use to train. This chart from Starting Strength is a nice visualization of it. [IMG]http://i.imgur.com/UEObV.png[/IMG] Myofibrillar hypertrophy increases muscular strength, while sarcoplasmic hypertrophy increases muscular endurance. Both are forms of muscle building. Another factor is glycogen. Increasing total training volume will increase muscle glycogen, which is used for energy. This leads to the appearance of bigger, "puffier" muscles.

Now I cant really believe that 100%. Like, I'm doing curls, I go say... 10 reps, then it really starts to hurt, but the weight isnt enough that I cant not do it and not too little that I dont feel anything so I do another 20 and by the end it feels like I've sawed through my arm. Every rep feels like hell and my arm is fully engorged, muscles getting teared and all that jazz. How can that have no effect vs just doing 1-3. [editline]10th December 2015[/editline] And its not like working those rep ranges isnt producing strength, I bench periodically (once a month probably) and every time I do my 1rm goes up, or at best I gain another rep at last months weight (1rm goes to 2-3rm)

[QUOTE=Valon Kyre;49289269]Now I cant really believe that 100%. Like, I'm doing curls, I go say... 10 reps, then it really starts to hurt, but the weight isnt enough that I cant not do it and not too little that I dont feel anything so I do another 20 and by the end it feels like I've sawed through my arm. Every rep feels like hell and my arm is fully engorged, muscles getting teared and all that jazz. How can that have no effect vs just doing 1-3. [editline]10th December 2015[/editline] And its not like working those rep ranges isnt producing strength, I bench periodically (once a month probably) and every time I do my 1rm goes up, or at best I gain another rep at last months weight (1rm goes to 2-3rm)[/QUOTE] Yeah, I'd take the chart as more of a generalization than anything. There have been articles that show that sarcoplasmic and myofibrillar hypertrophy always happen together - just at varying degrees. I personally like 5-12 rep ranges to save time, but I use more reps if I'm injured. Besides that, there's the fact that simply having more meat on your body makes lifting easier - you have more structure to work with.

god finals really just sneak up on you. i think i'd implode if not for lifting

weight loss has become pretty automatic, that's pretty cool. I've stopped weighing myself every day, I've stopped thinking about what I eat (I still log), and so on. it's so easy to stay within my deficit now since I'm not really that hungry anymore. very nice that I don't really have to think anymore since it happens by itself, all I gotta do now is wait! I've noticed I've become a little more slack in regards to the gym though. I'm much more prone to skipping sessions. it's just not as "fun or exciting" anymore since I'm not able to increase the weight every time I hit the gym and it has become pretty tough to lift since I've reached the weight I've reached. oh well, I can't give up on this. I'm sure it'll eventually become automatic as well, it'll just take some more time.

[QUOTE]I'm sure it'll eventually become automatic as well, it'll just take some more time.[/QUOTE] pretty much. similar to how you talk about how you stop thinking about what you eat, you have to get to the same point with lifting where it just becomes a routine. eventually, at least for me lifting becomes something that's just a part of my life and it's to the point where I catch myself and just go if I have a shit excuse hang in there, it'll come

[QUOTE=PredGD;49243993]5kg makes a surprising difference on deadlifts I experienced today. I did 70kg last time, and 75kg today. I actually wasn't able to even get the bar up at the first try since I didn't expect to have to use that much strength. was harder to have a grip on the bar as well, it felt like I had put on some heavier than they should plates since this was much harder than last time. first time so far I haven't been able to pull off all 5 reps, only made it to 4. might be my form as well, I don't know. all the other times I've attempted to keep a horizontal back, but that seems to be the wrong form from what I could gather. had a slight angle on it today and that might be the reason why it was so much heavier. would it be a good idea to deload to practice the form more? I don't feel like I was able to move my legs as fast as I moved my upper body up[/QUOTE] Yes you should deload and practice the form with lighter weights. And you should also read mark rippetoe's Starting Strength because it explains perfectly each step or movement of the deadlift. Any question I'm sure it will be covered by that text. Basically: -Hips in between knees and head if possible. Not in line with knees and not in line with head. If you can't do that and your back arches, you should try to put some weights below the bar so as to make some height. Check yourself in a mirror for tshirt wrinkles in your back. If you got them, you good to go. If it's plain, you're in bad form (arched). -Try not to "snatch" it off the ground, but raise it a little bit and after you hear that "click" of the bar hitting the weights you raise it with your body. -Deep breath before raising and exhaling just AFTER you touch ground -Not trying to raise it with your chest (Same mistake goes for squat). It's like you gotta "push" with your hips up and forward and keep the bar completely vertical. -Try to keep bar completely vertical. The farther it is from your midfoot or if it swings, then it becomes harder for you to lift it. -If you feel like you can't keep vertical because it touches your shins, then fuck it, and hit your shins. Better have a bruise than a fucking awful back pain. For quick reference: Pause exactly at 0.13 and see how it's the starting position. [video=youtube;-4qRntuXBSc]http://www.youtube.com/watch?v=-4qRntuXBSc[/video] [QUOTE=PredGD;49289709]weight loss has become pretty automatic, that's pretty cool. I've stopped weighing myself every day, I've stopped thinking about what I eat (I still log), and so on. it's so easy to stay within my deficit now since I'm not really that hungry anymore. very nice that I don't really have to think anymore since it happens by itself, all I gotta do now is wait! I've noticed I've become a little more slack in regards to the gym though. I'm much more prone to skipping sessions. it's just not as "fun or exciting" anymore since I'm not able to increase the weight every time I hit the gym and it has become pretty tough to lift since I've reached the weight I've reached. oh well, I can't give up on this. I'm sure it'll eventually become automatic as well, it'll just take some more time.[/QUOTE] Hey why don't you try out judo or sambo or jiu jitsu in the mean time? It's like your next step after gym if you want do something. Your only problem at starting will be the technique because your body by that point has enough strength to resist everything done to you in training. Plus, it's loads of fun. If you can get place for Sambo, I seriously recommend it. Nothing feels better than pulling off a good tomoe nage with someone who's your weight and height.

Is here a good place to ask about dietary intake? I'm 6foot1 75kgs male, go to the gym 4 days a week on a PPL routine; but I'm going to focus on making and keeping a strict diet for the first time to improve my gains. I've been doing this for the past week: [img]http://i.imgur.com/rSZMKCr.jpg[/img] Is it decent? Anything I could tweak? I've been enjoying it so far, it's quick, cheap, easy to make, and tastes good. £7 ish for a days food/macros

[QUOTE=franz;49288294] [IMG]http://i.imgur.com/UEObV.png[/IMG] [/QUOTE] I'm very tempted to start doing some super-high-rep work for capillarity if there's anything to this.

[QUOTE=SuperLoz;49300426]Is here a good place to ask about dietary intake? I'm 6foot1 75kgs male, go to the gym 4 days a week on a PPL routine; but I'm going to focus on making and keeping a strict diet for the first time to improve my gains. I've been doing this for the past week: [img]http://i.imgur.com/rSZMKCr.jpg[/img] Is it decent? Anything I could tweak? I've been enjoying it so far, it's quick, cheap, easy to make, and tastes good. £7 ish for a days food/macros[/QUOTE] At your weight, 2500 calories is likely too little. I personally would aim for at the very least 3200 calories. However, your mileage may vary - everyone has a different metabolism, and it slows down with age. [QUOTE=Biotoxsin;49301661]I'm very tempted to start doing some super-high-rep work for capillarity if there's anything to this.[/QUOTE] Yes, certainly. I haven't gone into super high rep work, but I've been doing daily cold showers and occasional ice baths, which have a similar effect. The improvement in circulation is tremendous.

High rep work for legs, especially glutes/hamstrings is amazing. Then the second day it hurts so bad to sit on a toilet even with foam rolling and stretching.

So on Thursday on of the gym employees let me use one of the coolest workout accessories I've seen in a while, one of those [url=http://www.trainwithpush.com/products/push-band]Push Strength workout bands[/url], which is a combo of an app and a performance tracker thing. Was telling me my power stays pretty consistent in the snatch, but my speed kinda is inconsistent. My body is also used to the 1-3 rep range MUCH more so than 4-6, and it clearly showed on the graphs. That I don't believe is much of a big deal, except it was weird how this was being shown when I was lifting at 65lbs, 75, and 95. So all light weight. I guess I'll have to play with it more and see what heavier weight gives for readings. Ever since that accident last month, where I whipped the fucking bar in my head, I've been taking it easy and not doing heavy snatches or much volume; mainly going over my form. But so have any of you used apps like Push Strength? It seems pretty good, and I haven't heard of any other equivalents, so was just wondering it anyone had an opinions on it.

[QUOTE=NO ONE;49302524]So on Thursday on of the gym employees let me use one of the coolest workout accessories I've seen in a while, one of those [url=http://www.trainwithpush.com/products/push-band]Push Strength workout bands[/url], which is a combo of an app and a performance tracker thing. Was telling me my power stays pretty consistent in the snatch, but my speed kinda is inconsistent. My body is also used to the 1-3 rep range MUCH more so than 4-6, and it clearly showed on the graphs. That I don't believe is much of a big deal, except it was weird how this was being shown when I was lifting at 65lbs, 75, and 95. So all light weight. I guess I'll have to play with it more and see what heavier weight gives for readings. Ever since that accident last month, where I whipped the fucking bar in my head, I've been taking it easy and not doing heavy snatches or much volume; mainly going over my form. But so have any of you used apps like Push Strength? It seems pretty good, and I haven't heard of any other equivalents, so was just wondering it anyone had an opinions on it.[/QUOTE] That looks really neat, but goddamn that's expensive for what is probably just a velocimeter.

where do you guys think would be the best spot to have a tattoo? preferably one that isn't seen when you have a t shirt on. ive been thinking either shoulder or somewhere along my ribs but idk. it's not one of those phaggot tribal tats either, just a small simple one [editline]d[/editline] it'll look like this, prolly not quite as big tho: [url]http://tattoovt.com/wp-content/gallery/Alex/spartaclose.jpg[/url] [editline]d[/editline] also dick tat is not an option sry

[video=youtube;lXqJN1PyD0E]http://www.youtube.com/watch?v=lXqJN1PyD0E[/video] [QUOTE=Rofl_copter;49304542]where do you guys think would be the best spot to have a tattoo? preferably one that isn't seen when you have a t shirt on. ive been thinking either shoulder or somewhere along my ribs but idk. it's not one of those phaggot tribal tats either, just a small simple one [editline]d[/editline] it'll look like this, prolly not quite as big tho: [url]http://tattoovt.com/wp-content/gallery/Alex/spartaclose.jpg[/url] [editline]d[/editline] also dick tat is not an option sry[/QUOTE] I wish I was as hairless as that so my body would be a better canvas for tats. I'm planning on getting a fractal 23 for my 23rd bday, on the 23rd of January. And also the saying "Memento Mori Et Carpe Diem". Both a bit cliche, I know, but I've mustered up so much meaning to them I really am motivated to get them. I probably will do both on or around my forearms or side of chest. Somewhere not too hairy. My wrists are suitable since they have the least density of hair. Plus I'd prefer to not hide a tat, you know? In regards to potential employment concerns, I'd rather not support a company or work for an employer that continues to discriminate against a little expressive freedom. There are plenty of people with unoffensive and good looking tats out there, yet there is still also a surprising amount of companies and bosses that will give you shit for tats, and probably won't hire you, or make you cover it up.

[QUOTE=NO ONE;49305014]I wish I was as hairless as that so my body would be a better canvas for tats. I'm planning on getting a fractal 23 for my 23rd bday, on the 23rd of January. And also the saying "Memento Mori Et Carpe Diem". Both a bit cliche, I know, but I've mustered up so much meaning to them I really am motivated to get them.[/QUOTE] I think that sounds pretty dope. But yeah, it's mostly for if I end up enlisting. Someone just told me in the mili thread that it can be pretty much anywhere as long its not on your hands/neck/face, which is pretty reasonable. As for people actually seeing it I don't care, it's really just for me. I think I'll probably get it on my right shoulder, seems like the most apt spot for it.

Just made it through my first season of college football and college football strength coaching.I put on 10lbs and my upper body is smaller compared to the beginning of the season due to lack of upper body work (their starting strength program) And I have a problem None of my pants I own fit anymore. Guys on the team were calling me Mr. tightpants, something needed to change. So I went shopping None of the pants in the store fit me anymore. I have a 34 waist, and a 36 length which is already a pain in the ass to find, but now my thighs are just too big for any pants that I can find in stores. If the pant fit my thighs its too big around my waist. I did some research and I found barbellapparel.com which custom fits pants, but as a financially challenged college student I can't afford them. So now I just wear sweatpants. Going to try on putting on some bad weight so I can buy pants that fit again. Shooting to be 220lbs by January 12th. I'm 208 right now, going to bump my in season caloric intake from 3400 calories a day to 3800 and shoot to put on about ~2.5lbs a week. It's good to be back.

[QUOTE=franz;49301737]At your weight, 2500 calories is likely too little. I personally would aim for at the very least 3200 calories. However, your mileage may vary - everyone has a different metabolism, and it slows down with age.[/QUOTE] That seems really excessive. How would I even adjust for 3200? I'll stick to 2500 and monitor my weight/progress

[QUOTE=NO ONE;49305014][video=youtube;lXqJN1PyD0E]http://www.youtube.com/watch?v=lXqJN1PyD0E[/video] [/QUOTE] that looks so fucking easy, still one of the greatest feats of power I've ever seen is this [video=youtube;ALRviFplPD4]https://www.youtube.com/watch?v=ALRviFplPD4[/video] [editline]13th December 2015[/editline] According to wikipedia this ties the 105 kg class snatch and smashes the 94 kg class by 12

[QUOTE=SuperLoz;49307080]That seems really excessive. How would I even adjust for 3200? I'll stick to 2500 and monitor my weight/progress[/QUOTE] To adjust to 3200, eat more. Doesn't have to be all at once. Have your 3 main meals and just keep up snacking inbetween?

Starting back lifting tomorrow after taking ~2 weeks off for exams, going to focus on powerlifting for the next few months. I'll be following this [QUOTE][IMG]http://i.imgur.com/ko0GWY8.png[/IMG][/QUOTE] I made a lot of gains on something similar to it last year and I hope to keep them going. Deloading after every 4 week cycle, deadlift goes up 2.5kg every week, squat 5kg every 2 weeks, bench 5kg every month and OHP 2.5kg every month, assistance is pretty light and goes up whenever I feel like.

[QUOTE=Waterpi;49307222] According to wikipedia this ties the 105 kg class snatch and smashes the 94 kg class by 12[/QUOTE] isn't klokov 105+ in that video though?

[QUOTE=cathal6606;49308897]Starting back lifting tomorrow after taking ~2 weeks off for exams, going to focus on powerlifting for the next few months. I'll be following this I made a lot of gains on something similar to it last year and I hope to keep them going. Deloading after every 4 week cycle, deadlift goes up 2.5kg every week, squat 5kg every 2 weeks, bench 5kg every month and OHP 2.5kg every month, assistance is pretty light and goes up whenever I feel like.[/QUOTE] That's pretty good, although I have two questions: 1. Are you doing that 1rep heavy deadlift first or second/last? I also notice RDLs on the same day...sounds interesting. 2. Why don't you, instead of power cleaning+OHP, do a hang clean+push press complex? Especially since you're doing face pulls, to me it sounds more beneficial doing hang cleans.

1: 1 rep first, then the 6 reps. I figured I needed to throw RDL's in somewhere and after deadlifts, and super setted with front squats seems like a good idea but idk. 2:That might be an idea actually, what is the benefit of doing hang cleans over power cleans though?

[QUOTE=NotMeh;49308898]isn't klokov 105+ in that video though?[/QUOTE] No idea, wouldn't be surprised though since he's picked up some mass and competed in the 105 class way back when (just read now). Thought he was closest to those two classes which is why I mentioned them, wouldn't be surprised if he could water cut to 105 though pretty easily [editline]14th December 2015[/editline] [QUOTE=cathal6606;49310159]1: 1 rep first, then the 6 reps. I figured I needed to throw RDL's in somewhere and after deadlifts, and super setted with front squats seems like a good idea but idk. [/QUOTE] Are you gonna be doing conventional or sumo?