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

[QUOTE=s5300;47358005]You're doing something horribly wrong, I drink this in milk like I used to Mountain Dew at LAN parties. I assume you aren't properly mixing it, use a real blender and puree the shit out of it. Putting peanut butter in it also makes it taste exactly like a peanut butter ice cream, but when thinking about the fact you'd be drinking peanut butter ice cream you get somewhat nauseous.[/QUOTE] I can only chug it while plugging my nose otherwise the scent overwhelms me and I get grossed out.

started failing some of my heavier squats gonna do a deload for 6 weeks and work on my quad strength a lot more, fucking damn near snapped my neck attempting 315 ATG

[QUOTE=cathal6606;47357921][video=youtube;wWLS7f_uWAA]http://www.youtube.com/watch?v=wWLS7f_uWAA[/video] I thought this was pretty interesting. Is there a name for that type of snatch at 4:40?[/QUOTE] Split snatch. Also what the fuck they all mostly look terrible form wise...and that is 19fucking70! Look at the Olympics in 1980 even (also look at their haircuts and outfits :v: kinda awesome): [video=youtube;ed2Gr-muaDk]http://www.youtube.com/watch?v=ed2Gr-muaDk[/video] Oldie but first watched it couple days ago. Mildy amusing: [video=youtube;WZIp4daEO1I]http://www.youtube.com/watch?v=WZIp4daEO1I[/video]

[QUOTE=isreal?;47358345]I can only chug it while plugging my nose otherwise the scent overwhelms me and I get grossed out.[/QUOTE] I find protein powder is an acquired taste, like coffee. I actually like the taste of protein now.

Frozen yogurt and 1%. Milkshake, tastes exactly like mcdonalds mcshakes now.

Wow, I don't get how you guys don't like chocolate protein, its literally all I ever buy and its god :v: Vanilla is ass, Banana is ok when mixed with chocolate, fruit is just blehfahsflhadlnv EWWWW and god knows what other turrible flavors are out there. Also yesterday I did a true back workout for the first time in a couple months, as I've been lifting with my team in my school's weightroom that doesn't have anything to lat pulldown with, and I did 250x7 medium-close grip. Was p hype!

got me some 7" shorts to show off dem quads

I know you probably get tons of these but you guys have helped me out before, so I was wondering if I should add anything to this routine to make it more rounded/utilize all muscles. I've been training for about a month and a half. I only have access to dumbells for the next month or so till I get money for a gym, hence why i'm supplementing with bodyweight excercises. 3x15 Dumbell Squats (10kg each Dumbell) 3x8 Dumbell Curls (10kg each Dumbell) 2 Minute Plank 3x20 Tricep Dips 3x30 Reverse Crunches 3x10 Diamond Pushups 3x10 Dumbell Overhead Press (10kg each Dumbell) Another thing is my forearms are terribly skinny, really want to bulk them up a little. That and my pecs, I don't think any of those exercises do much for the pecs. Anything I can add for them? I don't know much past the basics.

Farmer's walks are pretty great for forearms. Basically you just hold weights at your sides and walk up and down a field. 10kg dumbbells aren't very heavy so it'll be hard to make progress, but it could help. As the prime contributor for the hot girls thread, I'm surprised you have such small forearms.

Dumbbell flyes for the chest, but you need a bench to lie on or preferably an inclined surface. Apparently reverse curls, with your palms facing down, somewhat works out the forearms. I've found that even normal barbell curls are limited more so by my forearms than my biceps.

[QUOTE=Antdawg;47361285]Dumbbell flyes for the chest, but you need a bench to lie on or preferably an inclined surface. Apparently reverse curls, with your palms facing down, somewhat works out the forearms. I've found that even normal barbell curls are limited more so by my forearms than my biceps.[/QUOTE] Annoyingly I don't have access to a bench yet otherwise i'd have added them. I guess my chest will have to wait for the gym to see any progress. I'll try out the reverse curls and farmer's walk for sure though. [QUOTE=Mr. Bleak;47361263]Farmer's walks are pretty great for forearms. Basically you just hold weights at your sides and walk up and down a field. 10kg dumbbells aren't very heavy so it'll be hard to make progress, but it could help. As the prime contributor for the hot girls thread, I'm surprised you have such small forearms.[/QUOTE] Ah cheers, that sounds simple enough. I know 10kg is pretty terrible and that soon i'll probably hit a plateau, but alas on my poor student budget I could only afford a set of dumbells and 20kg at the time so I'm making do with adding reps until I can afford the gym. Haha, actually about a year and a bit ago I stopped frequenting that thread, became more social, got a girlfriend etc, so my forearm gains weren't as strong. People still recognize me from there though because of the sig.

[QUOTE=Antdawg;47356752]People must think I'm fucking weird when I walk around the uni the day after legs, can really feel the pain in those glutes. Somehow when I get to work though I'm able to power walk everywhere and kneel down somewhat normally. [editline]20th March 2015[/editline] Oh yeah just saying I personally wouldn't workout with a friend. For one, it might end up to the point where you'll rely on your friend to be motivation for you to go to the gym, and that's not good if your friend doesn't want to on a particular day. And two, going by the groups of people that go to my gym, you'll be spending way too much time talking and hogging equipment instead of actually doing sets. Gym should just be get in, do your thing, get out.[/QUOTE] Its not like that at all Friend at gym = awesome motivation to push harder on reps, plus an easy spotter (allowing you to go to failure) Workout alone = great time to focus, be time efficient, listen to music, and do a bunch of stuff you otherwise wouldn't do or have time to do with a friend Two totally different style workouts that are both good to have. I love my solo days but tend to gym with my roomie most of the time. Its good to have someone around even if you aren't doing the same stuff (often since his routine is different from mine). And what is wrong with talking and shit? Who cares? It makes for a more lively workout, its not like you have to goof off in order to talk with someone. Its like going to a restaurant with friends and expecting nobody to say a word because it gets in the way of eating the food. You can do both unless you are just at the gym to waste time. [editline]20th March 2015[/editline] [QUOTE=chonks;47359095]I find protein powder is an acquired taste, like coffee. I actually like the taste of protein now.[/QUOTE] You guys must drink some shit ass protein powder because lol it literally just tastes like slightly dull yoohoo to me [editline]20th March 2015[/editline] On that note I can't wait till I'm on a bulk again because fuck I made those enchaladas posted a couple of pages ago and it was good as hell I also had a smoothie for the first time in years the other day and realized how good they are. I really want to try all of these :x [url]http://www.bodybuilding.com/fun/proteinshakes.htm[/url]

I've had like ~20 gym buddies by now, a select few are actually good for motivation/pushing yourself harder most just make me lose my focus/intensity

[url]http://www.ericcressey.com/how-much-protein-do-you-really-need[/url] Thoughts on this article? Seems pretty solid. [QUOTE][B]Protein intake and bulking[/B] [B]Bulking and weight gain doesn’t necessarily require increased protein intake[/B]. Muscle growth is affected by protein availability and protein elimination rates, or how fast protein is used up in metabolic reactions. The more calories the body has to work with, the more efficiently it utilizes protein because fewer amino acids are converted into glucose. However, increasing protein intake may not be necessary during a bulk, because the added calories are contributing toward more efficient protein use. Ingesting protein also increases protein signaling, which is necessary for muscle growth. That being said, exercise has a similar effect, which means working hard in the gym could render the extra signaling effect from additional protein intake negligible during a bulk.[/QUOTE] [QUOTE][B]Ideal sources of protein[/B] As long as the protein is coming from a bioavailable source (not pure gelatin) and contains all the essential amino acids, it doesn’t matter what food it’s coming from. Protein sources do matter in the context of the overall diet. For example, eating fatty tuna means there will be less room in the diet for other calories, since the fat in the tuna means the protein source contains more calories overall. Prioritizing lean meats can help keep calorie count low, or free up some calories for treats. Worrying about the differences between whey protein vs casein protein vs hemp protein (and other protein powders) is an exercise in futility. The primary distinction between them is how you find their taste, and potentially their consistency (as casein is gel-like, it’s usually more applicable in baking situations). The slight difference in micronutrients is literally not worth the headache. [/QUOTE]

stalled at 30kg overhead press lol

I've been stalled on 75 pounds for about a billion years so don't feel bad Also I fainted (kinda) on deads today. It wasn't really fainting, just so much exertion that I immediately collapsed when I stood back up. it's weird though, as I felt incredibly euphoric while laying down, and while not 100% conscious I could still think clearly. No pain, either. What the fuck happened? Funniest part was no one even noticed me lying there, next to a barbell with a measly 235 pounds on it v:v:v just another leg day I guess!

[QUOTE=KorJax;47362423]Its not like that at all Friend at gym = awesome motivation to push harder on reps, plus an easy spotter (allowing you to go to failure) Workout alone = great time to focus, be time efficient, listen to music, and do a bunch of stuff you otherwise wouldn't do or have time to do with a friend Two totally different style workouts that are both good to have. I love my solo days but tend to gym with my roomie most of the time. Its good to have someone around even if you aren't doing the same stuff (often since his routine is different from mine). And what is wrong with talking and shit? Who cares? It makes for a more lively workout, its not like you have to goof off in order to talk with someone. Its like going to a restaurant with friends and expecting nobody to say a word because it gets in the way of eating the food. You can do both unless you are just at the gym to waste time[/QUOTE] Who cares? Well actually other people doing their workouts care. I can't count how many times I've gone over to a piece of equipment just for someone who's standing around working out their jaw at the other end of the gym to run over and say 'I'm using that', or see someone standing around leaning over a piece of equipment yapping on for a good ten minutes say 'just a few more sets' when I ask how much longer they'll be. It's awfully inconsiderate. And then it just fucks with your workout, because you shouldn't be at the gym for more than an hour and so by talking and talkin you're limiting how many sets you're able to do. I'm not saying gyms can't be somewhat social, but it's nothing like going out to dinner. The main reason you'd go out to dinner IS to socialise, if you didn't want to and you were just hungry, you'd cook something yourself at home. The main reason you go to the gym is to destroy your muscles.

235lbs front squat PR tonight (nice and fast too) yeeeeeea! Perhaps I got another 10-15lbs in me but I already did some triples, and even 185lbs for 5, which surprised me and was what made me max tonight. Everything was going up pretty fast tonight. Front squats felt good, snatches felt good (lost balance a few reps but everything was still making it overhead), and clean & jerks felt alright too. Since C&Js were at the end I kinda struggled on some reps, but again the weight would still reach the proper clean height. Doing heavy front squats before makes them feel even better since its not the heaviest weight on your front for the session. Not really certain what I should aim for next week. I was following a 3 week cycle where last week I maxed one day and rested/did cardio the rest of the week. But, I think I want to try 4-5 week cycles which still hava a 1 week rest. Anyway, yeah, what do you guys do after a "heavy" week. Deload or rest? Last few weeks were mostly higher reps like 4-6. Should I go in next week doing 50% weights at 5-6 reps or what.

I've been thinking about joining a gym to do weights. I used to have a weights machine thing at my dads house that I used when I was in high school and I used to have some muscle on me but now I'm just flabby because I sit around doing nothing all day at work. What should I look for when joining a gym? Theres one that is 1km from my house, it's one of the biggest gym chains in Australia so I thought it would be alright. Any advice on getting started? I work 6 days a week and I am studying full time but I can find a few hours each day to do something especially if it's close to home.

check the OP

New gym out of town here doesnt have a scale, feeling fuckin mass monster atm, cant wait to get home and weigh in. Havent been posting or replying too much regretfully. Work has been tough, not a lot of time to make good informative posts/replys.

[QUOTE=Pat.Lithium;47365890]I've been thinking about joining a gym to do weights. I used to have a weights machine thing at my dads house that I used when I was in high school and I used to have some muscle on me but now I'm just flabby because I sit around doing nothing all day at work. What should I look for when joining a gym? Theres one that is 1km from my house, it's one of the biggest gym chains in Australia so I thought it would be alright. Any advice on getting started? I work 6 days a week and I am studying full time but I can find a few hours each day to do something especially if it's close to home.[/QUOTE] The reddit fitness wiki/FAQ is great for beginners, linked in the OP. Def check that out. As for what to look for in a gym make sure it has a solid section for free weights/compound lifts. Talking about dumbbells, squat racks, benches, t-bar rows (ideally), olympic bars, etc. Machines are not the way to go at all, I only find them useful if the free weights are all taken up or if the exercise is awkward to do with free weights (a lot of leg day exercises fall into this category). Start small, you'll get good results. You can get a great workout in under just 40 minutes, ideally you want to shoot for an hour though since good volume (reps you do) is your friend. Really you can gain muscle on just a 20-30 minute workout if you wanted, but your progress will just be much slower than someone who spends an hour at the gym. Be prepared: your diet is 80% of a fitness program. You will honestly see no results unless you make sure your diet is consistent and appropriate. If your eating habits are bad you are likely to not have good workout energy/motivation/etc, and you are likely to not gain muscle (depending on in what ways your diet is bad). Eating the right amount of calories and protein will see you gain muscle but if its all junk food you might not feel great doing it. Eating super "health food" but not keeping track of your calories and protein you are likely to not see the results you are wanting even if you feel healthy and good.

Would it be wise to skip bench for a push day so I can focus on my dips instead? Normally I do both, dips after bench, but I feel that my dips are limited because I already destroy my chest on bench. I mean I suppose I can do dips then bench, but that would lead to my bench game being weaker on that day.

Are you doing incline dips or something? I feel regular dips in my chest a little bit but moreso in my triceps and shoulders. You could just alternate emphasis on push days, I hear that works pretty well. IE dips on one day, and bench on the other. This assumes you're doing a split where you work chest and triceps more than once a week of course. I'm considering changing my PPL to having a rest day in between each, meaning I'll go every other day. Do you guys think that's too little gym time? I've cut back my total sets while increasing number of sets for my compound work, but I still feel kind of burnt out especially when doing deadlift on back day and then following with squats the next day, where my legs are still sore as fuck.

if by incline dips you mean trying to lean the chest forward as much as reasonably possible then yes. Yeah I might alternate the emphasis between it and bench. How do you currently do PPL? I do mine by going two days in a row, rest, then two days in a row again and rest again and so on. So like, Push Pull (Rest) Legs Push (Rest) Pull Legs (Rest) Grants 3-4 full days of rest per muscle group. I know deadlifts work out the back but I bundle them on legs day because they work out the legs plenty as well.

I do Push, pull, legs, rest and repeat. Deadlifts wear me out too much to do them and squats on the same day though, mainly because I do 4-5 heavy sets and a warmup set or two.

My leg progress has been stuck for a while because for some reason when I load a good amount on the bar, it kills my back. I've been doing this process for a while now -- legs, rest my back, legs, etc. It's mostly when I do calf-raises because I can put way more weight on than when I do squats. Should I start from a stupid light weight to build back strength or something? Because my back hurt for a straight week last time, and my lifting capabilities suffered all around.

[QUOTE=dnqboy;47371650]My leg progress has been stuck for a while because for some reason when I load a good amount on the bar, it kills my back. I've been doing this process for a while now -- legs, rest my back, legs, etc. It's mostly when I do calf-raises because I can put way more weight on than when I do squats. Should I start from a stupid light weight to build back strength or something? Because my back hurt for a straight week last time, and my lifting capabilities suffered all around.[/QUOTE] Try doing seated calf raises with a barbell and see if that works better for you. Also make sure you place the bar in the right place on your back. First time I did lowbar squats my back hurt for a week, but that was just because I placed the bar in the wrong place.

At the risk of sounding like I have no idea what the fuck I'm doing (because reasonably, I probably don't) I think I've been doing sit-ups wrong. I've only been working out for a few months now, but recently, the thing that stops me from doing more sit-ups isn't that my abs get too worn out or I get too tired or whatever. It's that my ass gets irritated. Right around my tailbone, my asscrack starts to burn too much. Is it the carpet I'm sitting on? The clothes I'm wearing/not wearing? Do I need to grow more ass meat? Or am I probably using some dumb-ass improper technique? Should I think about some other kind of ab workout?

[video=youtube;2ME8gEN54Ao]http://www.youtube.com/watch?v=2ME8gEN54Ao[/video] Watch this video series [editline]22nd March 2015[/editline] In response to the guy on the previous page [editline]22nd March 2015[/editline] [QUOTE=Loofiloo;47374382]At the risk of sounding like I have no idea what the fuck I'm doing (because reasonably, I probably don't) I think I've been doing sit-ups wrong. I've only been working out for a few months now, but recently, the thing that stops me from doing more sit-ups isn't that my abs get too worn out or I get too tired or whatever. It's that my ass gets irritated. Right around my tailbone, my asscrack starts to burn too much. Is it the carpet I'm sitting on? The clothes I'm wearing/not wearing? Do I need to grow more ass meat? Or am I probably using some dumb-ass improper technique? Should I think about some other kind of ab workout?[/QUOTE] I used to get that back when I did sit ups, just try different techniques and see what works