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

I've never understood the concept of plateauing. Just put more weight on...?

[QUOTE=Antdawg;47522580]That's exactly why you'd by lying to yourself. Even you said it. The upper body activation is the same, therefore you aren't breaking any plateaus. So you'd be moving more weight? So what? I could be pushing more weight at bench press by doing half reps, but the only plateau that would break would be a number, not progressive overload.[/QUOTE] dude heavier push presses lead to gains in strict presses, how is that hard to understand? or do you [I]actually[/I] believe that there is no carry-over between the two? seriously? [editline]14th April 2015[/editline] If you don't believe me, I hope the name Glenn Pendlay at least rings a bell [url]https://www.t-nation.com/training/too-much-muscle[/url] ctrl+f 'push press' on that page

[QUOTE=Lukeo;47520662]Stalled at 32.5kg OHP again despite deloading to 30kg for a day Gonna have to take a good look at my form, perhaps reduce my reps if I fail again Anyone else have this issue?[/QUOTE] what is your set and rep scheme for it?

what exercises train your inner arm muscles (I dont know what theyre called).

[QUOTE=cathal6606;47524656]what is your set and rep scheme for it?[/QUOTE] It's only Stronglifts, so 5x5, but I do have the option to go to 3x5 if I keep failing to work my way back up. Been looking at some form videos which may help.

I've heard good things and have had good results myself by training with higher weight lower reps and more sets. 6 sets of 3 reps seems to be the way to go, you increase the weight once your able to do 6 sets of 3 without fail.

[QUOTE=Antdawg;47522580]That's exactly why you'd by lying to yourself. Even you said it. The upper body activation is the same, therefore you aren't breaking any plateaus. So you'd be moving more weight? So what? I could be pushing more weight at bench press by doing half reps, but the only plateau that would break would be a number, not progressive overload.[/QUOTE] I don't think you grasp what NotMeh trying to say. It's not substituting the exercise. Think of it as an assisted accessory exercise that will eventually help progress the Military Press. If you think it's lying to yourself then good on you but don't discourage someone that needs help in their lifts. Not everyone has the same goals and ideals in bodybuilding/weightlifting. I personally never did push press to improve my military press but I have trained with a few that did and it help them a lot in their strict presses. [editline]14th April 2015[/editline] [QUOTE=Lukeo;47520662]Stalled at 32.5kg OHP again despite deloading to 30kg for a day Gonna have to take a good look at my form, perhaps reduce my reps if I fail again Anyone else have this issue?[/QUOTE] Stalling at OHP/Military Press is quite common so don't fret it. I would recommend temporary switching to seated dumbbell shoulder press. It also helps a lot in building and strengthening Stabilizer Muscles (at least for me). Alternatively, you could try what cathal6606 said with higher weight lower reps and more sets (It helped me too at one point).

[QUOTE=Recurracy;47518615]ok so I just discovered we have some barbells, but won't using that only strengthen my biceps? [editline]13th April 2015[/editline] I always thought that it took a hell of a lot more effort to trim fat than just diets and basic programmes. I guess I'm just an idiot about shaping your body... Well, unless you consider round a shape. If you do, I'm a pro at shaping round bodies :downs:[/QUOTE] Barbells (assuming you don't mean dumbbells) are one of the key tools in a weight training routine. As a matter of fact you can do almost everything you'd need to do in a complete routine with just a barbell, and all of your main lifts you will be using one. Dumbbells are the same way, but to a slightly lesser extent because you can't increase weight on dumbbells as easily and smoothly. Dumbbells are key however for working both sides of your body evenly with isolation movements (barbell you tend to put more effort on your dominant side, therefore you work one side more than the other) For example you can do all the below with just a barbell: 1. Overhand Press (OHP) -> lift the bar from the top of your chest all the way above your head while standing/sitting. Is one of the key exercises in working your shoulders. Arnold Press is the dumbbell version of this. 2. Bench Press -> uses your chest, triceps, shoulders, mostly chest though. The MAIN exercise you want to do for chest. 3. Barbell Curls -> primarily biceps 4. Deadlifts -> the king of all exercises. Works basically your entire body (forearms, core, back, legs, etc), but primarily your lower back. Learn to do these well and you'll look cut as fuck 5. Barbell Rows -> works your middle/upper back and biceps depending on positioning. T-bar rows are very similar 6. Skull crushers -> works primarily triceps A lot of these compound lifts work more than one muscle group and are very effective cornerstones of a routine. As a matter of fact the stronglifts routine focuses only on compound movements and tends to be very effective for beginners. You can do many variations too. Such as wide grip barbell curls will be more challenging, but work your inner bicep a lot more. Incline/decline bench presses will work out upper/lower chest more, deficit bench press is a great way to focus 100% on chest and eliminate the use of triceps/shoulders in the movement, etc.

my fitness has improved so much in just 2 weeks of going to the gym. after every workout I do 30 minutes on the treadmill, it's doing wonders for me.

Would most experienced lifters here agree that arms are one of the hardest parts to grow? I've been lifting for around sixth months now and, although I've made some decent gains there, my arms still feel like noodles compared to how my chest and back have grown.

it's different for everyone arms are definitely the easiest part to grow for me

[QUOTE=dnqboy;47532091]Would most experienced lifters here agree that arms are one of the hardest parts to grow? I've been lifting for around sixth months now and, although I've made some decent gains there, my arms still feel like noodles compared to how my chest and back have grown.[/QUOTE] What kind of volume are you doing? I really have to beat the shit out of mine to get them to grow and focus on squeezing at the top and controlled negatives.

Hurt my back pretty bad doing clean pulls. I was on my last rep of my last set and I didnt tighten up before I pulled. I swear I heard a snap, dropped the weight, went partially blind from the pain, then had to walk home. I did some stretching, foam rolling, took pain killers and got my m8 to put deep heat on it. Is there anything else I can do? It hurts like a bitch when I move, and even when I dont move.

[QUOTE=dnqboy;47532091]Would most experienced lifters here agree that arms are one of the hardest parts to grow? I've been lifting for around sixth months now and, although I've made some decent gains there, my arms still feel like noodles compared to how my chest and back have grown.[/QUOTE] calves

forehead

[QUOTE=Lukeo;47533474]forehead[/QUOTE] All I did was to google fat woman with fat forehead [T]http://2.bp.blogspot.com/-pVwrlasSAbs/UQSb5IFQ_vI/AAAAAAAAABE/FMfO2wV8kRs/s1600/1359242527181.jpg[/T]

Anyone here who suffers from low testosterone? I've been tested twice at 300ng/dl or 10mnol. If so, care to share your experience with it?

[QUOTE=Angry Pineapple;47532383]What kind of volume are you doing? I really have to beat the shit out of mine to get them to grow and focus on squeezing at the top and controlled negatives.[/QUOTE] Most of my upperbody workout consists of push/pull arm movements, including hammer curls and preacher curls, push press, bench press, rows, etc. I usually do about three (sometimes four) sets of eight reps. I've stalled at around 100 or so pounds on my preacher curls for the past several months, and most of my major gains have been in my triceps (which I enjoy, but I'd prefer all around size, too) whereas I am able to add weight to my bench and even the tricep cable machine every couple of weeks. I don't get it. [editline]15th April 2015[/editline] I'm pretty sure most of my tricep gains are noob gains, btw, because I didn't start intensive tricep lifts until I realized how important they were.

[QUOTE=PollytheParrot;47533422]calves[/QUOTE] Used to be obese level fat master-race reporting Most people I know who used to be fat and got thin have monster calves [editline]15th April 2015[/editline] [QUOTE=cathal6606;47533115]Hurt my back pretty bad doing clean pulls. I was on my last rep of my last set and I didnt tighten up before I pulled. I swear I heard a snap, dropped the weight, went partially blind from the pain, then had to walk home. I did some stretching, foam rolling, took pain killers and got my m8 to put deep heat on it. Is there anything else I can do? It hurts like a bitch when I move, and even when I dont move.[/QUOTE] Brah don't fuck with your back, get to a doctor

So I'm going home for the summer soon and I'm planning on getting on a real workout program. I lost 20-ish pounds last year from Jan-August but stopped when I came to school, and have managed to stay at that weight since. I'm now looking to build some decent muscle. However, I'm going to be working a lot over the summer and I'm not sure if I will have the time to drive to a local gym everyday. My parents have a personal gym in a back room with a full set of barbells and a pull-up bar that they don't use much anymore. Is there any decent workout where I can sub dumbbells/body weight exercises for barbells and get similar results?

[QUOTE=Wealth + Taste;47535857]So I'm going home for the summer soon and I'm planning on getting on a real workout program. I lost 20-ish pounds last year from Jan-August but stopped when I came to school, and have managed to stay at that weight since. I'm now looking to build some decent muscle. However, I'm going to be working a lot over the summer and I'm not sure if I will have the time to drive to a local gym everyday. My parents have a personal gym in a back room with a full set of barbells and a pull-up bar that they don't use much anymore. Is there any decent workout where I can sub dumbbells/body weight exercises for barbells and get similar results?[/QUOTE] Including the advice someone knowledgable will probably have for you, the past 3 pages or so have had some helpful info on bodyweight workouts.

[QUOTE=Wealth + Taste;47535857]So I'm going home for the summer soon and I'm planning on getting on a real workout program. I lost 20-ish pounds last year from Jan-August but stopped when I came to school, and have managed to stay at that weight since. I'm now looking to build some decent muscle. However, I'm going to be working a lot over the summer and I'm not sure if I will have the time to drive to a local gym everyday. My parents have a personal gym in a back room with a full set of barbells and a pull-up bar that they don't use much anymore. Is there any decent workout where I can sub dumbbells/body weight exercises for barbells and get similar results?[/QUOTE] Well with barbells alone you can pretty much work every muscle in your body. That's not to say it would be safe though, eg if you're going to do squats or bench press you'll want a power rack. Saying that, you'll want a bench. Some exercises (Google them to learn the form): Shoulders - Overhead press - Upright rows Chest/Triceps - Bench press - Bench dips (isolates the triceps) Upper back/Lats/Biceps - Barbell rows - Pull-ups - Chin-ups (puts more pressure on the biceps than pull-ups) Lower back/Core/Legs - Deadlifts - Squats - Good mornings Quite a good variety but yeah you'll want something to be able to rack the barbell on for bench press and squats. A power rack would be expensive, but if you drop the weight during the exercise you won't kill yourself if you set up the adjustable catcher things on the sides of the rack.

I can attest; benching/squatting alone can be scary if you go a bit overboard and almost kill yourself bc you're too cheap to buy a power rack sadly i didn't learn my lesson and i continue lifting heavy on my own, rip dnqboy

[QUOTE=dnqboy;47534866]Most of my upperbody workout consists of push/pull arm movements, including hammer curls and preacher curls, push press, bench press, rows, etc. I usually do about three (sometimes four) sets of eight reps. I've stalled at around 100 or so pounds on my preacher curls for the past several months, and most of my major gains have been in my triceps (which I enjoy, but I'd prefer all around size, too) whereas I am able to add weight to my bench and even the tricep cable machine every couple of weeks. I don't get it. [editline]15th April 2015[/editline] I'm pretty sure most of my tricep gains are noob gains, btw, because I didn't start intensive tricep lifts until I realized how important they were.[/QUOTE] Go for up to 12 reps. Even if you keep the weight constant you're still putting more intensity into your exercise. Depending on the program, some will put ideal hypertrophy growth at 10-12 reps (I think it's something like 3-5 for strength, 6-9 as a middle ground between strength and hypertrophy, 10-12 for hypertrophy and more than 12 for endurance).

[QUOTE=Antdawg;47536358]Go for up to 12 reps. Even if you keep the weight constant you're still putting more intensity into your exercise. Depending on the program, some will put ideal hypertrophy growth at 10-12 reps (I think it's something like 3-5 for strength, 6-9 as a middle ground between strength and hypertrophy, 10-12 for hypertrophy and more than 12 for endurance).[/QUOTE] I wonder if it mostly boils down to who is doing the lifting, because when it comes to reps it seems like most people have a different answer. Like in the beginning I did 5 reps because I was told that's a perfect medium for muscle gain, and then some bodybuilders agreed that 3-5 is ideal for strength, 7-9 for mass, and 10+ for endurance, so i started doing 8 reps. I'm not saying you're wrong I'm just saying figuring out the sweet spot for reps is hella difficult, at least for me But i'll give 12 a shot, I mean why not. Thanks for the tip

[QUOTE=Antdawg;47536321]Well with barbells alone you can pretty much work every muscle in your body. That's not to say it would be safe though, eg if you're going to do squats or bench press you'll want a power rack. Saying that, you'll want a bench. Some exercises (Google them to learn the form): Shoulders - Overhead press - Upright rows Chest/Triceps - Bench press - Bench dips (isolates the triceps) Upper back/Lats/Biceps - Barbell rows - Pull-ups - Chin-ups (puts more pressure on the biceps than pull-ups) Lower back/Core/Legs - Deadlifts - Squats - Good mornings Quite a good variety but yeah you'll want something to be able to rack the barbell on for bench press and squats. A power rack would be expensive, but if you drop the weight during the exercise you won't kill yourself if you set up the adjustable catcher things on the sides of the rack.[/QUOTE] I'm retarded. I meant dumbbells. Are there any equivalent exercises for those?

[QUOTE=Wealth + Taste;47537131]I'm retarded. I meant dumbbells. Are there any equivalent exercises for those?[/QUOTE] The only exercises you probably couldn't do from what I posted would be squats or good mornings. I don't think those would be impossible with dumbbells but I don't think anyone would recommend it. Dumbbells are in some ways better than barbells, eg exercises become unilateral so you'd be less likely to develop imbalances. And I know I personally prefer overhead press with dumbbells compared to barbells. You could probably do upright rows with dumbbells, can definitely do bench press with dumbbells (but be careful with how you put them down when you finish a set), barbell rows become dumbbell rows and deadlifts can be done with dumbbells as well (but I doubt you'd have a pair of dumbbells that weigh at least 50kg or more each so you'd need a barbell and weights eventually). [editline]16th April 2015[/editline] Actually with the dumbbell squats it depends where you're holding the dumbbells. If you have them low by your side it's pretty much a dumbbell deadlift. But you wouldn't want to hold them anywhere else [editline]16th April 2015[/editline] More exercises with dumbbells: Shoulders: - Lat raises Biceps: - Dumbbell curls (forgot to mention barbell curls above, but here) - Hammer curls Triceps: - Tricep extensions / Skullcrushers

k havent lifted for 4 months, strength has gone moot, but i went back today and did a simple chest workout and im hooked again. what do you guys recommend over SL 5x5? i wanna get super strong aka eating like a motherfucker but 5x5 felt like it took too long, and i only have like 4 months until i move for college. 4 months is enough to make decent gains right?

[QUOTE=cathal6606;47533115]Hurt my back pretty bad doing clean pulls. I was on my last rep of my last set and I didnt tighten up before I pulled. I swear I heard a snap, dropped the weight, went partially blind from the pain, then had to walk home. I did some stretching, foam rolling, took pain killers and got my m8 to put deep heat on it. Is there anything else I can do? It hurts like a bitch when I move, and even when I dont move.[/QUOTE] I would go to a doctor A disk probably slipped in your back

I weighed my self at the gym today, 97 kgs for the first time since I was about 13 I'm under 100 kgs [editline]16th April 2015[/editline] I've lost about 20-30 kgs in the past 4 years it feels great.