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

Why so much abs? Deadlifts and squats are already great for core, so doing abs 3 times a week seems like maximum overkill. Lone Wolf is also right, shouldn't focus too much on accesory/isolation work, that's the great part about compound lifts. [sp]I hate abs exercises, so maybe I'm biased[/sp]

Nothing wrong with doing accessory lifts. The reason they generally do not point new lifters towards them is that they add to the total time one spends in the gym and decrease the likelihood that a person will be consistent. Provided you're getting your core lifts in and you're not doing too much additional volume it can be beneficial. If your core lifts are garbage it's just going to hold you back. [editline]11th April 2016[/editline] [code] Monday: Chest/Abs; Bench Press, Incline Bench, Decline Bench, Pushup pluses, AbCoaster, Crunches Tuesday: Back; Deadlift, Chinups, Straight-back seated cable row (unilateral), Facepulls Wednesday: Off Thursday: Shoulders/Abs; Shoulder Press, Zydrunas Press, Upright Row, Pull Side-Lateral, Chinups, AbCoaster, Planche Friday: Legs; Squats, Hack Squat, Standing Calf Raise Saturday: Chinups, HIIT [/code] Tried to make some improvements, you definitely have too much volume and not enough frequency on most of your exercises. You're either going to end up injured or stalled unless you're doing weight which is extremely low compared to your 1RM. Are you geared?

What's the best exercise for strengthening the lower back? Always seemed to be holding me back when i've lifted heavy. Like, OHP it feels like my back is taking the weight too much. My arms and shoulders are fine but it's uncomfortable. Is it a posture or form problem cause I have a thin waist but my back isn't curved or anything.

[QUOTE=nunu;50112927]What's the best exercise for strengthening the lower back? Always seemed to be holding me back when i've lifted heavy. Like, OHP it feels like my back is taking the weight too much. My arms and shoulders are fine but it's uncomfortable. Is it a posture or form problem cause I have a thin waist but my back isn't curved or anything.[/QUOTE] How much weight are you pressing? Are you properly engaging your glutes and core muscles? Dead lifting is generally what people would suggest.

[QUOTE=Biotoxsin;50112964]How much weight are you pressing? Are you properly engaging your glutes and core muscles? Dead lifting is generally what people would suggest.[/QUOTE] i thought deadlifts were more for your hamstrings

[QUOTE=Biotoxsin;50112964]How much weight are you pressing? Are you properly engaging your glutes and core muscles? Dead lifting is generally what people would suggest.[/QUOTE] Not even alot of weight, i've stopped and started alot in the past but i'd always work my way up to OHP 50kg when i'd start getting the problems. Basically all my lifts are around 50kg since I don't have anymore plates and only a 10kg bar. And yes i'm tensing my core and glutes and watching my breathing. I mean I think i'm doing it right.

[QUOTE=NixNax123;50112982]i thought deadlifts were more for your hamstrings[/QUOTE] entire posterior chain, sumo is a bit different on the focus but both generally train the entire back of your body and more. Hell I got cramps in my chest once from deadlifting :v: [editline]11th April 2016[/editline] [QUOTE=nunu;50112927]What's the best exercise for strengthening the lower back? Always seemed to be holding me back when i've lifted heavy. Like, OHP it feels like my back is taking the weight too much. My arms and shoulders are fine but it's uncomfortable. Is it a posture or form problem cause I have a thin waist but my back isn't curved or anything.[/QUOTE] What organicpoison said, flex your core when you ohp it's a usually forgotten part of the lift that can give a shitload of injuries, tweaked my back because I wasn't doing it myself a while back

Sounds like I need to deadlift more. Would barbell rows help too?

damn, couldn't finish my reps today for OHP. went 5/5/5/4/3. same weight as last time (95 lbs). if i can't do it next time then i'll step down 5 pounds and then go up again. but i completed all sets for squats on 120 lbs and all 5 deadlifts at 165 lbs (: [editline]11th April 2016[/editline] so i'm officially squatting my bodyweight now so that's good

Fat fuck here wanting to be less fat fuck. I have no idea where to begin though. I'm looking for a way to train my cardio and muscles without having to go to the gym and with minimal devices. We got a pair of barbells lying around somewhere, so that's something.

[QUOTE=Recurracy;50113807]Fat fuck here wanting to be less fat fuck. I have no idea where to begin though. I'm looking for a way to train my cardio and muscles without having to go to the gym and with minimal devices. We got a pair of barbells lying around somewhere, so that's something.[/QUOTE] If you don't want to go to the gym, you could do the Couch-to-5K program for cardio. Although I still have to recommend going to the gym if that's at all an option.

[QUOTE=Recurracy;50113807]Fat fuck here wanting to be less fat fuck. I have no idea where to begin though. I'm looking for a way to train my cardio and muscles without having to go to the gym and with minimal devices. We got a pair of barbells lying around somewhere, so that's something.[/QUOTE] Start running (build up to 5 miles every other day), start counting calories, look at a program guide at [URL="http://www.reddit.com/r/bodyweightfitness"]/r/bodyweightfitness[/URL].

Running is bad for the knees, don't do it too much, a little is good for bone strength. Cycle or swim if you want to do tons of cardio.

[QUOTE=Recurracy;50113807]Fat fuck here wanting to be less fat fuck. I have no idea where to begin though. I'm looking for a way to train my cardio and muscles without having to go to the gym and with minimal devices. We got a pair of barbells lying around somewhere, so that's something.[/QUOTE] why no gym? I remember saying the same. surprisingly easy to get into as long as you go 1-2 times, it's just that start that's really hard but once you actually get there it's all cool.

Swimming is probably the best if you want upper body strength as well, unless you sprint everywhere on a bike you wont use much upper body strength, you can't sprint until you're fit as fuck so that's off the table. There are other ways too, hiking, rowing, kayaking, more traditional sports.

[QUOTE=reevezy67;50115446]Running is bad for the knees, don't do it too much, a little is good for bone strength. Cycle or swim if you want to do tons of cardio.[/QUOTE] If running is bad for the knees I'm fucked fam.

More so it's bad to do when you're heavy, if you're light it's not as bad on your knees.

Unless you're morbidly obese running is not bad for you provided you ease into your progression and don't overdo it when you have existing injuries. You have much more to lose by not running than by running. Swimming and cycling are great alternatives regardless. Plenty of easy to read articles on the subject, including reviews performed by professionals. [url]http://www.npr.org/2011/03/28/134861448/put-those-shoes-on-running-wont-kill-your-knees[/url]

[QUOTE=NO ONE;50109245] @Waterpi, lacrosse balls offer even more god-like renewing, if you can take some pain initially. Whenever I use on my calves or hips, it hits so deep. Same with my scapulas as well, fairly painful due to tenderness, but oh so releaving afterward. Can pick one up for pretty cheap. If you order online the shipping will cost more than the ball :v:[/QUOTE] I tried a hockey ball once and I'm pretty sure things shouldn't be that painful But yeah I'm probably gonna need something a bit more intense soon so I'll give that a try

Why is a 5 day split not effective? A lot of people I know, that's what they do. I've seen them progress with it. Upon some research a lot of people disagree but a lot of people agree that it's consistency that matters. I see most of you guys disagree with a 5 day split.

What Bio recommended is fine, SS and those other programs just have 3 day lifting for maximum recovery as you're working a lot of major muscle groups in a single session and its for newbies, it's meant to be stupid simple for new comers. You're free to do a split like that if you're not hitting the same groups the day after, just try to get a compound lift in on every day (which you are) There's going to be the 'muh FBW is better than ur brosplit' and vice versa arguments 'till the planet explodes.

The only thing I tend to see wrong with 5 day splits is people only hit muscle groups once a goddamn week, which is dumb as fuck. The concept of hitting supporting muscle groups (chest/triceps, back/biceps) on the same day just means they aren't getting hit hard until the next week. Ridiculous. You can't hit something once a week and expect it to grow. When I was bodybuilding, I had a "heavy" and "light" day for every muscle group in my 4 day split. Everything was getting hit twice or more a week, once as a focused hard workout, the other times as an accessory to something else. For example, one day would be chest/biceps, another would be back/triceps. On chest/biceps, the chest is getting hit hard with the biceps, triceps and back being used in chest and bicep lifts, respectively. On back/triceps, the biceps are getting hit again during the pulling movements most back lifts entail, and the chest is getting hit again due to the pushing movements some tricep lifts involve. Shoulders was its own day, getting some work in on both chest and back days. Legs were getting hit on both leg and back days. You get the specific focus of a split while keeping the benefits full body workouts provide, which involve keeping muscles stimulated throughout the week.

The idea of doing 5 exercises for the chest is what gets me about that sort of program. No point in doing 5 variations on the chest. You're just setting yourself up for injury or a long stall doing that. If you really need something different, give grey skull lp with rows and some accessory movements to protect your shoulders. Strength is a skill, if you want to improve you've got to practice the same moves over and over again.

How can I add fat to my diet? Today I was [I]super[/I] low in fat and [I]super[/I] high in protein for keto. I ate roughly 1,400 calories and my macros were 22g of carbs, 25g of fat, and 237g of protein. If I keep this up, my body will start burning protein for energy, no? What can I do to add fat into my diet?

[B]Avocado[/B], fish, olive oil, coconut oil, a bit of fattier meat, nuts, seeds, whole eggs, and cheese are pretty good choices.

Peanut Butter is GOAT for fat

I go through a jar of PB every week or two

[QUOTE=Exigent;50118410]Why is a 5 day split not effective? A lot of people I know, that's what they do. I've seen them progress with it. Upon some research a lot of people disagree but a lot of people agree that it's consistency that matters. I see most of you guys disagree with a 5 day split.[/QUOTE] if your experience is similar to mine, you'll see progress if you start on a 5 day split for about a year then you'll stall.

4 pounds down since my last weigh in (a week ago)! People have also been pointing out that my face is noticeably thinner.

[QUOTE=Valon Kyre;50122385]I go through a jar of PB every week or two[/QUOTE] I get nauseous eating it lately, I hope I don't over do it like when I ate eggs everyday for breakfast one summer. The taste of them just made me want to vomit over time.