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

[Loopoo]

looks like you need a nappy change, brah

[editline]24th February 2015[/editline]

dat ghetto booty. I've heard of stuffing socks down the front of your pants, but down the back too? that's fuckin genius. squats and oats and socks.

[Ruski]

man takes glutes fo the sloots to heart

[Videvik]

might be glutes fo the doods considering he posted it here

[LineArc]

[QUOTE=Lord_Ragnarok;47201370]90 per months and 190 for a starting fee.
Also, I've been looking into AthleanX. Is that a waste of money or does it have some value?[/QUOTE]

Yikes! Quite a lot of money to throw down, your kinda screwed unless there is somewhere else you can go. I dont know much about working programs like athleanX, P90X, Insanity, and others since I've never done them personally. I do know that a buddy of mine did a full Insanity program over the summer and he came back for grade 12 a completely different person. Got decently big but the big thing was he lost a lot of weight and was pretty athletic.

[Lord_Ragnarok]

[QUOTE=Valon Kyre;47205041]Yikes! Quite a lot of money to throw down, your kinda screwed unless there is somewhere else you can go. I dont know much about working programs like athleanX, P90X, Insanity, and others since I've never done them personally. I do know that a buddy of mine did a full Insanity program over the summer and he came back for grade 12 a completely different person. Got decently big but the big thing was he lost a lot of weight and was pretty athletic.[/QUOTE]

I did P90X a while ago and I got really athletic, but a bit skinnier than I wanted to be. But my diet wasn't keeping up because I didn't realize how many calories I needed to add to my diet to make up for the workout. I've been looking in AthleanX because they have a bodyweight only section of their program. Plus I feel like a ninja as I've gotten better at bodyweight stuff. Still trying to work up to a one-handed pull-up and can almost do a planche, but I lose balance as I extend my legs.

[Gamerkiwi]

[QUOTE=Over-Run;47190120]For you guys who go low carb, what do you eat? Like I don't want to give up carbs but I want to limit it to 1 portion a day. I love lentils especially making Indian dhal type stuff.I know lentils are great for protein, and carbs per 100g is like 16g compared to 100g of pasta which is 75g. Are lentils a good alternative? Any recommendations would be great[/QUOTE]

Vegetables, meat, seafood, cheese, good fats like nuts, olive oil, coconut oil.

[cathal6606]

Tried cleaning 100kg yesterday (previous max from 2 weeks ago was 95, after failing on it 4 times I decided fuck it and went for a max deadlift and hit 160x1.
It looks like I'm finally plateauing on my oly lifts. Anybody got any advice for breaking through?

[NO ONE]

[QUOTE=cathal6606;47206093]Tried cleaning 100kg yesterday (previous max from 2 weeks ago was 95, after failing on it 4 times I decided fuck it and went for a max deadlift and hit 160x1.
It looks like I'm finally plateauing on my oly lifts. Anybody got any advice for breaking through?[/QUOTE]

Depending on what might be preventing you from getting that weight, perhaps do clean pulls, at around 115%-125% of your max. If your pull gets the weight up, then focus on front squats. If not either, work on speed. There are quite a lot of things you potentially could do to try and up your max.

Also curious, did you happen to get weightlifting shoes yet? If yes, how are they working for you? As I've posted before, I have this shitty tight ankle that prevents me from being able to do oly lifts without them, unless I allow myself to balance on my toes for that foot.

Only other key tip is just keep working with your sets. Not sure exactly how you've been training cleans, but regardless, get some triples, doubles, and singles in there. Those are great for preparing and leading up to a PR.

[cathal6606]

My main issue seemed to be that I couldnt pull the weight high enough so I think I will start doing clean pulls.
I got powerlift 2.0's, theyve arrived at home but I didnt get a chance to pick them up yet. That reminds me I was getting some pretty bad pain in my ankles yesterday during and after cleans, and it still hurts today. I think its to do with the way I was dropping under the bar.

My training scheme has looked something like this for the past 2 months
Week 1
1 light set of 5, 3 sets of 3 at increasing weight, a set of 2 at a higher weight, then 5 heavy singles at a pretty heavy weight.
Week 2
Warm up with triples until about 70%, then do singles every 5-10% until I reach a new max

Then do some snatches on top of that. I'm not trying to go heavy on those, just focusing on technique.

[KorJax]

[QUOTE=Dark RaveN;47200029]Me and my GF considered started getting protein shakes. Is there any good piece where I can read up about it, or can you guys give me some general advice? Is it really worth it?[/QUOTE]

Everything you could ever want to know about whey protein (protein shakes):

[url]http://examine.com/supplements/Whey+Protein/[/url]

I get this: [url]http://www.vitaminshoppe.com/p/bodytech-whey-tech-chocolate-5-lb-powder/vs-2269#.VO0MAPnF_w8[/url]

Best value I've seen so far. 94 servings of 17g of protein for $40 and free (quick!) shipping [in the US at least]

[editline]24th February 2015[/editline]

[QUOTE=Lord_Ragnarok;47205435]I did P90X a while ago and I got really athletic, but a bit skinnier than I wanted to be. But my diet wasn't keeping up because I didn't realize how many calories I needed to add to my diet to make up for the workout. I've been looking in AthleanX because they have a bodyweight only section of their program. Plus I feel like a ninja as I've gotten better at bodyweight stuff. Still trying to work up to a one-handed pull-up and can almost do a planche, but I lose balance as I extend my legs.[/QUOTE]

Most bodyweight is mostly just a cardio and muscle maintenance routine TBH

You can "build muscle" doing only bodyweight outside of the beginner gains stage but it is going to be a lot harder, there is still a limit to it, and honestly you probably should compete in gymnastics if you pull it off well (since it basically involves using fancy equipment and techniques to get a much higher range than normal from your bodyweight).

There really isn't a cheaper gym anywhere? I go to my city's rec center gym. Walk in, get charged $14 and agree to be charged $14 every month for a year and I'm good to go right then and there. I even get guest passes and all that jazz.

[NO ONE]

[QUOTE=cathal6606;47206702]My main issue seemed to be that I couldnt pull the weight high enough so I think I will start doing clean pulls.
I got [B]powerlift 2.0[/B]'s, theyve arrived at home but I didnt get a chance to pick them up yet. That reminds me I was getting some pretty bad pain in my ankles yesterday during and after cleans, and it still hurts today. I think its to do with the way I was dropping under the bar.

My training scheme has looked something like this for the past 2 months
Week 1
1 light set of 5, 3 sets of 3 at increasing weight, a set of 2 at a higher weight, then 5 heavy singles at a pretty heavy weight.
Week 2
Warm up with triples until about 70%, then do singles every 5-10% until I reach a new max

Then do some snatches on top of that. I'm not trying to go heavy on those, just focusing on technique.[/QUOTE]

I was afraid you might do that....I too got those, only to have my coach tell me they weren't worth it and to find something else.

The heel is only 1/2 inch/ 1.2cm, which is not ideal or what the unofficial standard heel size is. Second, the heel itself is foam or whatever and is fairly easy to compress, so you'll loose some amount of stability, not to mention angle and height from the heel.

They also don't have the usual toe strap, only the heel one. Not incredibly critical, but since you can find other shoes around the same price range with it, I'd lean towards one with it.

They are hella stylish though...I was sad to send them back. But bottomline is they are really an awful shoe for its purpose. Probably far from the worst, but really not something I'd stick with for more than 4-5 months.

[Lord_Ragnarok]

[QUOTE=KorJax;47206775]Everything you could ever want to know about whey protein (protein shakes):

[url]http://examine.com/supplements/Whey+Protein/[/url]

I get this: [url]http://www.vitaminshoppe.com/p/bodytech-whey-tech-chocolate-5-lb-powder/vs-2269#.VO0MAPnF_w8[/url]

Best value I've seen so far. 94 servings of 17g of protein for $40 and free (quick!) shipping [in the US at least]

[editline]24th February 2015[/editline]

Most bodyweight is mostly just a cardio and muscle maintenance routine TBH

You can "build muscle" doing only bodyweight outside of the beginner gains stage but it is going to be a lot harder, there is still a limit to it, and honestly you probably should compete in gymnastics if you pull it off well (since it basically involves using fancy equipment and techniques to get a much higher range than normal from your bodyweight).

There really isn't a cheaper gym anywhere? I go to my city's rec center gym. Walk in, get charged $14 and agree to be charged $14 every month for a year and I'm good to go right then and there. I even get guest passes and all that jazz.[/QUOTE]

It's part because it's fancy and I think the fact that they don't have any competition nearby contributes to the high price. It really pisses me off because it's right across from the grocery store I go to. Luckily, I have a weighted vest that goes up to 60 pounds and my wife says that my chest and arms have grown a little bit. The most challenging muscle groups tend to be the legs though, especially since my hamstrings suck which make pistol squats kind of awkward. I know Al Kavadlo does bodyweight only stuff, but I would like to be bigger than him. One thing I've always wondered is if eating more will make you bigger without getting fatter because your weight is adding more intensity.

[CabooseRvB]

So I'm adding more weight to my squat since I started.

I am not sure if this is the appropriate way of performing them, but for the first three sets (of my 5x5) I do same weights, and I would add more weights for my last two sets. Is this at all appropriate or am I supposed to be doing my 5x5 the same weight for the duration of all 5 sets?

Also, I am trying t go onto a high-protein diet that would compliment my workouts. I will be [b]properly[/b] recording my intake for tomorrow.

My question is, is it appropriate for a person that is cutting to add his whey supplements to milk (2%) or should I suck it up and put it in water?

And is it also appropriate for me to take whey protein on off-days from the gym in order to maintain my protein intake?

[Beardy]

[QUOTE=CabooseRvB;47208215]So I'm adding more weight to my squat since I started.

I am not sure if this is the appropriate way of performing them, but for the first three sets (of my 5x5) I do same weights, and I would add more weights for my last two sets. Is this at all appropriate or am I supposed to be doing my 5x5 the same weight for the duration of all 5 sets?

Also, I am trying t go onto a high-protein diet that would compliment my workouts. I will be [b]properly[/b] recording my intake for tomorrow.

My question is, is it appropriate for a person that is cutting to add his whey supplements to milk (2%) or should I suck it up and put it in water?

And is it also appropriate for me to take whey protein on off-days from the gym in order to maintain my protein intake?[/QUOTE]

warm-up
working rep
max
cool-down

[CabooseRvB]

[QUOTE=BeardyDuck;47208228]warm-up
working rep
max
cool-down[/QUOTE]
[warm-up sets]
2x3 Bar
2x3 85LB
2x3 115LB

[main set]
5x5 155LB

Should I be including a max at the last set?

[Beardy]

for warm-up i think having 2 warm-up phases with a higher setxrep is the way to go

if you're looking to build strength or bulk up you should be adding a max, but since i assume you're looking to cut instead of bulk you'll probably be fine without a max set. however, you should try adding more and more to each of your sets each week if you feel comfortable with it.

[CabooseRvB]

[QUOTE=BeardyDuck;47208349]for warm-up i think having 2 warm-up phases with a higher setxrep is the way to go

if you're looking to build strength or bulk up you should be adding a max, but since i assume you're looking to cut instead of bulk you'll probably be fine without a max set. however, you should try adding more and more to each of your sets each week if you feel comfortable with it.[/QUOTE]

Well I originally started off with 95 a few weeks ago and now I'm at 145 for this week. If I keep this up I should be able to squat my bodyweight (165) come the end of next week and hit 200LB by mid-March for front and back squats.

[Antdawg]

[QUOTE=CabooseRvB;47208215]So I'm adding more weight to my squat since I started.

I am not sure if this is the appropriate way of performing them, but for the first three sets (of my 5x5) I do same weights, and I would add more weights for my last two sets. Is this at all appropriate or am I supposed to be doing my 5x5 the same weight for the duration of all 5 sets?

Also, I am trying t go onto a high-protein diet that would compliment my workouts. I will be [b]properly[/b] recording my intake for tomorrow.

My question is, is it appropriate for a person that is cutting to add his whey supplements to milk (2%) or should I suck it up and put it in water?

And is it also appropriate for me to take whey protein on off-days from the gym in order to maintain my protein intake?[/QUOTE]

Protein shake in water tastes like ass. When I was cutting I had protein shakes with skim milk.

You want protein on off-days because you continue to recover your muscles on those days.

[lexus04]

there's like 0.5% milk, barely has calories

[cathal6606]

[QUOTE=NO ONE;47207058]I was afraid you might do that....I too got those, only to have my coach tell me they weren't worth it and to find something else.

The heel is only 1/2 inch/ 1.2cm, which is not ideal or what the unofficial standard heel size is. Second, the heel itself is foam or whatever and is fairly easy to compress, so you'll loose some amount of stability, not to mention angle and height from the heel.

They also don't have the usual toe strap, only the heel one. Not incredibly critical, but since you can find other shoes around the same price range with it, I'd lean towards one with it.

They are hella stylish though...I was sad to send them back. But bottomline is they are really an awful shoe for its purpose. Probably far from the worst, but really not something I'd stick with for more than 4-5 months.[/QUOTE]

I found that out before I ordered them but I figured since I cant get adipowers over here or any of the old school ones that they'd be at least better than nothing.

[Lord_Ragnarok]

I'm getting really pissed off about finding a program to commit to. I've been sitting with the same very faint six pack for months. I'm not that much bigger, which is fine; I understand that takes a while. But holy shit, finding bodyweight stuff that doesn't seem to be most cardio is a pain in the ass. Or maybe I'm going about something wrong.

[Antdawg]

[QUOTE=Lord_Ragnarok;47209247]I'm getting really pissed off about finding a program to commit to. I've been sitting with the same very faint six pack for months. I'm not that much bigger, which is fine; I understand that takes a while. But holy shit, finding bodyweight stuff that doesn't seem to be most cardio is a pain in the ass. Or maybe I'm going about something wrong.[/QUOTE]

If your abs are covered by a layer of fat you won't see them no matter how big they are. Gotta go on a cut to get the most out of abs

[KorJax]

[QUOTE=CabooseRvB;47208215]So I'm adding more weight to my squat since I started.

I am not sure if this is the appropriate way of performing them, but for the first three sets (of my 5x5) I do same weights, and I would add more weights for my last two sets. Is this at all appropriate or am I supposed to be doing my 5x5 the same weight for the duration of all 5 sets?

Also, I am trying t go onto a high-protein diet that would compliment my workouts. I will be [b]properly[/b] recording my intake for tomorrow.

My question is, is it appropriate for a person that is cutting to add his whey supplements to milk (2%) or should I suck it up and put it in water?

And is it also appropriate for me to take whey protein on off-days from the gym in order to maintain my protein intake?[/QUOTE]

I drink water wtih my whey

IDK about you guys but the protein I get tends to be thick enough that I really dont need milk in it, maybe I'm putting in less water though. I tend to do 2.5 scoops of the stuff I linked in my last post into 12oz of water or so. When I try doing the same with milk back when I was bulking it just came out so thick almost sludge like, was really gross.

Keep your protein/cals up on your rest days since your body is still building muscle. You don't need [I]as much[/I] per say so don't feel bad if you are 20g short of your protein goals or whatever, but generally keep things going on all days.

[editline]25th February 2015[/editline]

[QUOTE=CabooseRvB;47208271][warm-up sets]
2x3 Bar
2x3 85LB
2x3 115LB

[main set]
5x5 155LB

Should I be including a max at the last set?[/QUOTE]

This just seems like it would take forever to do for little point (prob super easy on joints though for harder lifts)

I only do a (single) warmup set for hard lifts like a deadlift and I do them at roughly 50-60% of my working weight. Maybe it is different if you do 5 sets of a hard lift vs just 3 or so (what I do).

I don't do warmup sets for anything else (I should probably do them for squats though now that I've nailed my form and starting to increase weight).

[Lukeo]

2nd day of squatting and a trainer walking by asked me if I was working legs today, said I had good depth and form except for my hand position which he helped correct.

also I somehow really stupidly did 3 sets of overhead press with my palms facing the wrong way, despite having done research and watched videos on it just last night, just stood to myself thinking "what the fuck was I just doing", no wonder my fingers hurt.

better to fuck up the stupidly basic shit than all the little things you have to unlearn I guess

[aznz888]

[QUOTE=CabooseRvB;47208271][warm-up sets]
2x3 Bar
2x3 85LB
2x3 115LB

[main set]
5x5 155LB

Should I be including a max at the last set?[/QUOTE]

i usually dont, unless it's a designated maxout day

for instance, today's squat workout went like
[warmup]
45x10
95x10
135x5
185x3
205x2

[working set]
225 5x5

[cooldown]
185x3
155x3
135x5
stretch out

the cooldown's always feels hilariously light but i never go for maxweights. my last max day went like
[warmup]
45x10, 95x10, 135x5, 185x2, 205x2, 225x2, 245x2,
[max]
275x1 twice(failed second time but whatever)

[cooldown]
205x2
185x2
155x3
135x5

[editline]25th February 2015[/editline]

i take forever to squat though, my squat sets took 45 mins by themselves

[Chaseymusica]

Hey guys,

So basically I'm a 6'1 male who weighs about 150. I've recently had a bout of low self esteem hit me pretty hard and I feel a bit uncomfortable about my weight/aesthetic of my body. I want to gain a bit of weight and start doing exercises so I can fill out the clothes I wear and just--I don't know, I think seeing improvement in my strength and endurance will take some of the weight off my shoulders. I have zero concept of how to do this though and I'd like a general estimate of how long it would take to see gains?

Sorry I didn't want to wall of text you guys, but you all seem relatively knowledgable and friendly.

[KorJax]

[QUOTE=Chaseymusica;47212567]Hey guys,

So basically I'm a 6'1 male who weighs about 150. I've recently had a bout of low self esteem hit me pretty hard and I feel a bit uncomfortable about my weight/aesthetic of my body. I want to gain a bit of weight and start doing exercises so I can fill out the clothes I wear and just--I don't know, I think seeing improvement in my strength and endurance will take some of the weight off my shoulders. I have zero concept of how to do this though and I'd like a general estimate of how long it would take to see gains?

Sorry I didn't want to wall of text you guys, but you all seem relatively knowledgable and friendly.[/QUOTE]

TBH the reddit fitness wiki is one of the best sources of no-bullshit information on this I've found:

[url]http://www.reddit.com/r/Fitness/wiki/getting_started[/url]

Here's an FAQ that answers pretty much every question you could have about fitness/etc:

[url]http://www.reddit.com/r/Fitness/wiki/faq[/url]

[aznz888]

[QUOTE=Chaseymusica;47212567]Hey guys,

So basically I'm a 6'1 male who weighs about 150. I've recently had a bout of low self esteem hit me pretty hard and I feel a bit uncomfortable about my weight/aesthetic of my body. I want to gain a bit of weight and start doing exercises so I can fill out the clothes I wear and just--I don't know, I think seeing improvement in my strength and endurance will take some of the weight off my shoulders. I have zero concept of how to do this though and I'd like a general estimate of how long it would take to see gains?

Sorry I didn't want to wall of text you guys, but you all seem relatively knowledgable and friendly.[/QUOTE]

Everyone starts somewhere! It's good that you conscientiously decided to give this a shot.

Physically, I recommend the following -
1. Pick up a gym pass, preferably, and take it up on top of your regular schedule.
2. Choose a starting program to begin lifting, and watch videos(StrongLifts 5x5 by Mehdi is usually
where I point beginners, but ICF 5x5 by Jason Blaha works pretty well too)
3. Learn up on nutrition, what it means to break your food down into the three macros(fat, protein,
carbohydrates). [url]http://scoobysworkshop.com/bodybuilding-nutrition-made-simple/[/url] - Scooby is a
pretty good guide. He's not perfect but it's very generalized and easy to digest.

The tricky bits are breaking down your mental barriers and being able to accept yourself. Essentially, everything you ever knew about fitness, nutrition, and health in general has been a heap of crap. It takes years to sculpt a body that you can take to the beach and be proud of -- I've been lifting for three years and I'm barely at what you'd consider "buff".

Fitness is also not a choice, but a lifestyle. Just as most people love to play video games, or eat out and hang with friends, getting into fitness should be something akin to a hobby. If you can't mentally accept it that way, then it will feel like a long struggle as you try to build up your health and physique. Lifting has become such a part of my lifestyle that I feel cranky if I miss a workout.

Overall, however, you just have to learn, learn, and learn. There's a lot that highschool, college, and the real world don't teach you. All the normal to athletic to huge guys in the gym started out when they decided they weren't happy with what they were doing, so don't be afraid to step in. Progress takes time but it will definitely come.

[KorJax]

Anyone try HST before? Wondering if its gonna be worth doing that over other routines

[url]http://forum.bodybuilding.com/showthread.php?t=280813[/url]

[url]http://forum.bodybuilding.com/showthread.php?t=714401[/url]

[editline]25th February 2015[/editline]

Scooby is nice but I can't take his meal plan video seriously at all

"EAT CANS OF BEANS FOR LUNCH BECAUSE DOING ANYTHING ELSE IS FOR PLEBEIANS, IF YOU ARE ENJOYING YOUR FOOD SPIT IT OUT!"

the reality is as long as you aren't breaking your calorie goals while also not be hungry or totally starving yourself of nutrition you can eat whatever the fuck you want just fine and get a body just like his

(the take home message from the video I guess though is not to copy his meal plan, but to be as aware of what you are putting in your body as much as he is)

[Videvik]

Anybody have experience with 3x3 strength training programs?

looking to switch from 5x5 but I can't find much info on it