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

Forgive me House of Swole for I have sinned greatly this week. I have succumbed to finals and did not get my reps in. I will atone and break my plateau come next week.

[QUOTE=Kiamberm;47319052]My hands are getting really sweaty when I deadlift and causing me to almost drop it. Anyone here tried an Eco chalk ball? Do they work well? How messy are they?[/QUOTE] Have you tried using lifting straps?

For sweat so should you dry them off. If your grip get weak at like the last exercise then a lifting strap can help a but it's good if you can lift without them.

Health and fitness fair today, apparently my gym is giving away towels, hats, and shirts if you can do a certain amount of pushups, plank time, and squats. Free shit here I come!

[QUOTE=myalt22;47304187]I used to workout a little but stopped outright, so i'm easing into it gently and have noticed some gains, but I know this workout won't last long at all and i'll likely plateau soon. Generally the last 5 reps of the last set will be somewhat tough but the rest is easier, I was hoping I could just add reps or weight to the 5kg exercises but looking back now I realize that i'm not really pushing myself at all, and that my gains are likely due to the fact that i'm eating somewhat healthier now. The bodyweight stuff I do find quite challenging except for the crunches which I find easy so i'm looking for something harder but i'm not sure what a good replacement is, needless to say 60 crunches is somewhat time consuming. I'll probably turn it into 2 sets of 30 to make it tougher. I'm happy with the bodyweight stuff since I do want to built strength. I'm looking to join the gym next semester when I get my next grant (April) so until making do with the dumbells. I'd rather get a decent bench and some cast iron weights/barbell though so may do that instead.[/QUOTE] If you're looking for strength, bodyweight exercises with 20 reps isn't really going to get you far, if anywhere at all. Usually, the best method for strength is low reps, high weight, within 4-7 reps of as much weight as you can handle in those parameters. Also, crunches aren't very effective at all in building abdominal muscle for the same reason -- 60 reps is more of a fat burner, and not a really good one since you have such a limited range of motion.

Eddie Hall did done go and break the world record deadlift [url]http://www.youtube.com/watch?v=E9zfqqccFjQ[/url] shitty video, but I wonder if benni will be able to beat it soon

[QUOTE=Waterpi;47321854]Eddie Hall did done go and break the world record deadlift [url]http://www.youtube.com/watch?v=E9zfqqccFjQ[/url] shitty video, but I wonder if benni will be able to beat it soon[/QUOTE] Benni will beat it! Also Eddie unintentionally left Arnie hanging with that high five lol. [editline]14th March 2015[/editline] There is always Zydrunas if not Benni

Guys I literally can't bulk and it's getting to be incredibly frustrating. Been at 110lb 5'5 for the past ~3 years. Thought with working out I've definitely turned what I have in to quite a bit of muscle, no weight gain is occurring. I seriously eat so much incredibly healthy, nutrient dense food along with 60g added ON Gold Whey a day. I definitely get my body weight or more in protein as well. I eat some fatty foods such as beef and peanut butter along with lean such as fish. Even tried the 1lb of hamburger helper everyday for like two weeks. The only thing happening out of all of this is the more I eat the more I shit. THE GAINS JUST GO OUT MY ASS What do?

Will changes happen? [video=youtube;5BiphQnUItQ]http://www.youtube.com/watch?v=5BiphQnUItQ[/video]

[QUOTE=s5300;47323641]Guys I literally can't bulk and it's getting to be incredibly frustrating. Been at 110lb 5'5 for the past ~3 years. Thought with working out I've definitely turned what I have in to quite a bit of muscle, no weight gain is occurring. I seriously eat so much incredibly healthy, nutrient dense food along with 60g added ON Gold Whey a day. I definitely get my body weight or more in protein as well. I eat some fatty foods such as beef and peanut butter along with lean such as fish. Even tried the 1lb of hamburger helper everyday for like two weeks. The only thing happening out of all of this is the more I eat the more I shit. THE GAINS JUST GO OUT MY ASS What do?[/QUOTE] it's pretty simple you're not eating as much as you think you are start actually counting calories

[QUOTE=NotMeh;47323874]it's pretty simple you're not eating as much as you think you are start actually counting calories[/QUOTE] Thanks, but I've been taking in around 3200+ a day. At 110lb, that should be putting quite a lot on.

[QUOTE=s5300;47323908]Thanks, but I've been taking in around 3200+ a day. At 110lb, that should be putting quite a lot on.[/QUOTE] Well it means you're counting calories wrong or you're being too active. Eg if you're doing cardio seriously reduce how much you do.

[QUOTE=Antdawg;47323933]Well it means you're counting calories wrong or you're being too active. Eg if you're doing cardio seriously reduce how much you do.[/QUOTE] I do just about 0% cardio past the occasional bike ride, but I've been living in the hellish East Coast winter for the past few months. Deadlifts, Curls, Pullups, Chinups, Bench Presses, squats, and dips are my main workouts. I'm about 100% toned as can be but no gains since. My count is pretty spot on.

Try eating 4-5000 calories a day/ start drinking whole milk If that doesnt work you should probably see a doctor

Serge Nubret is the aesthetic god, out of all the bodybuilders from the golden age, I think he's the most aesthetic.

[QUOTE=s5300;47323908]Thanks, but I've been taking in around 3200+ a day. At 110lb, that should be putting quite a lot on.[/QUOTE] Estimate your calories. Dont hardcore count them and your macros every single day - You'll lose faith if you're a beginner.

I started swimming again after the winter break, to increase my stamina. Swam for over an hour without pause at the aerobic zone. I feel a bit sore all over the body, but not so much that it pains me to move.

I've only just realised that I can barbell row more than I can squat. I am not sure how to feel about this (and I never skip leg day)

[QUOTE=s5300;47323908]Thanks, but I've been taking in around 3200+ a day. At 110lb, that should be putting quite a lot on.[/QUOTE] How tall are you?

[QUOTE=s5300;47323964]I do just about 0% cardio past the occasional bike ride, but I've been living in the hellish East Coast winter for the past few months. Deadlifts, Curls, Pullups, Chinups, Bench Presses, squats, and dips are my main workouts. I'm about 100% toned as can be but no gains since. My count is pretty spot on.[/QUOTE] Well it's not rocket science, if you want to put on weight you're just going to have to eat more. Just out of curiosity, what does an average days' meal plan for you look like? Also add some overhead press to your main workouts, good compound that targets the shoulders.

I'm not eating enough and it's pissing me off because I'm never hungry when I need to be anymore. I'm hoping I'm sort of just recomping and I'll slim down a bit.

[QUOTE=RenegadeCop;47330016]Is there a way I can trim my stomach-area fat without it affecting my arm or leg gains? A friend told me not to do as much cardio because I'll just trim off any gains I would have made that day, are there any other ways? I want to look good for swimsuit season[/QUOTE] Liposuction You can't naturally target certain areas of fat. If you want to cut down your gut, you're going to have to go on a cut and say no to any muscle gains for a few weeks/months. Of course, keep working out those muscles and keep protein intake high to minimise muscle loss.

[QUOTE=RenegadeCop;47330189]I think I'm going to have to do that then! Not the liposuction, but the cut. I can always just re-gain what I lost, no biggie there. Is there any specific workouts you recommend for cutting? And should I change my protein-focused diet any?[/QUOTE] I'm by no means the most experienced person here. I've only been lifting for a few months myself. However from what I know of, it would probably be best that you build your exercise routine entirely around compound exercises. Obviously they target the most muscles but they are probably the most exhausting too and would burn the most calories. Squats and deadlifts in particular, then there's the other great compounds like barbell rows, pull-ups, bench press and overhead press. I think others here have recommended the Stronglift 5x5 for people willing to cut, although on a cut you're probably not gonna progress far but as long as you keep your muscles active all's good. On the diet side of things I think you'll be okay if you maintain an intake of 1 gram of protein per pound of body weight, per day. It might mean that protein will represent a greater intake of your macronutrients compared to fat and carbs. On a cut I don't think it matters too much about how much fat you ingest compared to carbs (although to be safe I'd still stick to complex carbs and unsaturated fats). You'll be on a cut, so your body won't store what you eat. Just don't cut by too much, I can't give exact figures. I've been corrected before for giving dodgy advice and all of this is no different. If something I've said is wrong, correct me by all means.

[QUOTE=srobins;47314308]Thanks for the advice. One of my biggest issues diet wise, aside from my appetite, is the fact that I'm either on campus or at work (12 hour shifts) 5 days a week with little time to eat throughout the day, which makes splitting meals difficult (because apparently snacking on trail mix or a bag of nuts is going to impact students around me and make me incapable of doing my job). Are there any specific foods or basic recipes you guys would recommend, including snacks? I'm not sure if I should start preparing meals in advance or just eat whatever seems best on campus / at work. Getting fresh, warm food is always nice but I always feel like a dick looking at my bank statement and seeing 13 consecutive Chick-Fil-A charges on my card :v:[/QUOTE] [video=youtube;vNA0Ri17QwE]http://www.youtube.com/watch?v=vNA0Ri17QwE[/video] This guy has a bunch of great recipes you can make ahead of time. Also, Micheal Cory, and a few others I can't really remember are great as well. [video=youtube_share;ailZckCQ4hU]http://www.youtube.com/watch?v=ailZckCQ4hUf[/video] You can also cook chicken breasts in the oven, make wraps or sandwiches with them, just grab them and eat them, or put them in whatever recipes you want to add lean protein to. They hold for ~4-5 days in my experience.

Is it possible to cut fat and bulk at the same time if you're doing holds/isometrics that are really causing you to sweat and burn calories, but also engage your muscles?

nah not really bro. you can't lose fat and build muscle at the same time. You'll likely just stay the same weight (or as some would put it *shudder* tone). remember its always about calories in vs calories out and even if you do the cleanest bulk in the world, you'll still end up putting some fat on.

i'm in love with money i aint ever letting go

[QUOTE=GamerKiwi;47330622]This guy has a bunch of great recipes you can make ahead of time. Also, Micheal Cory, and a few others I can't really remember are great as well. You can also cook chicken breasts in the oven, make wraps or sandwiches with them, just grab them and eat them, or put them in whatever recipes you want to add lean protein to. They hold for ~4-5 days in my experience.[/QUOTE] Thanks a lot dude, I really appreciate the advice from everybody. That guys' vids look great, going to start mad-prepping chicken and rice meals and making a bunch of other microwave friendly stuff for when I'm at work. I've started keeping snacks and stuff around my desk throughout my days off too.

Anyone else struggling with military press? Been stuck a while now

yeah OHP is very difficult to progress in [editline]16th March 2015[/editline] here's something useful [url]http://startingstrength.com/articles/stronger_press_starr.pdf[/url]