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

[QUOTE=ZeFruitNazi;47538239]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] PPL but afaik SL doesn't really take that long to do?? Its only 3 movements Pretty much any routine is gonna take at least 35-40 minutes if you cut it short and 50-60 minutes normally

[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] I agree with the guy who recommended trying more reps. Maybe add a new exercise in there so that with the 3x10-12 or 4x10-12 scheme. Cable rope hammer curls and seated dumbbell curls are two of my favorites. They'll grow eventually, just have to switch it up sometimes.

[QUOTE=KorJax;47539284]PPL but afaik SL doesn't really take that long to do?? Its only 3 movements Pretty much any routine is gonna take at least 35-40 minutes if you cut it short and 50-60 minutes normally[/QUOTE] sorry for not being clear, i meant that it took too long to progress on the long term with my lifts, mostly because there's only 3 exercises + short workouts. i might be wrong but that was just my thoughts after doing it for a few months.

hey guys so ever since i joined the military, i started lifting and working out more. basically ive been lifting since march 2014 and really like it and go to the gym 3-4 times a week. before i joined i weighed around 174 now i way around 160-62 and am 5'10 but while i've definitely gotten bigger and skinnier, i don't feel like i should look like this after a year. i've still got stomach fat and i'm really not that big i think i can attribute it too never having a clear goal or program. i eat pretty clean and have plenty of workouts too do and follow them but no clear cut plan. my problem is that im not a beginner and dont know what kind of weird middle ground program i should follow

Are you trying to put on muscle and lose fat at the same time? Aside from some gains when you started, you're simply not going to. Choose one or the other, change your diet to accomodate, then stick to it for a few months and afterwards go to the other.

[QUOTE=Antdawg;47543455]Are you trying to put on muscle and lose fat at the same time? Aside from some gains when you started, you're simply not going to. Choose one or the other, change your diet to accomodate, then stick to it for a few months and afterwards go to the other.[/QUOTE] Yeah, I'm eating healthy but trying to lift big, I want more gains so a full on cut doesn't sound very appealing but I don't wanna get fat with a bulk. I know it's backwards thinking though

[QUOTE=NuclearAnnhilation;47545801]Yeah, I'm eating healthy but trying to lift big, I want more gains so a full on cut doesn't sound very appealing but I don't wanna get fat with a bulk. I know it's backwards thinking though[/QUOTE] Well unless you do one or the other, not both at the same time, you are simply not going to progress. if you want to build muscle your gonna want to eat big, dunno how tall you are but something like 3,000+ calories per day; if you want to lose fat you want to eat much less, like less than 2,000 calories per day.

You can build muscle on a lean bulk If you just do 300-500 cals over your maintenance while working out you'll gain muscle and not enough fat to ever really notice the fat gain over the muscle gain. Eating "clean" isn't necessary at all but it is good for general health, energy, satiation, value, etc. Make sure you are getting enough protein (0.68-0.85g per lb of lean body mass you weigh) and you are good to go You don't make massive gains on a lean bulk but you'll make gains for sure.

So I changed my unwieldy routine to an Upper Body/Lower Body Split, and I wanted to know if there were any inconsistencies, or glaring flaws. [IMG]http://i.cubeupload.com/0M51TX.png[/IMG] I only have access to a barbell & dumbbells, no bench or pullup bar otherwise I'd be doing pullups & bench press/dumbbell flyes, so I've substituted as best I can. I'm training x,UB,LB,x,UB,LB,UB. I'm doing Upper Body 3x and Legs 2x because I was close to reaching T-rex mode so i'm trying to even it out. On a cut eating 1,800cal, 5'6. Thoughts?

Look into pistol squats for glutes/ quads

For lats you have side lateral raises which made me laugh because thats a side delt exersize. It says lateral, but it aint the same thing! Incorperate 4x10 lat pulldowns, if you want to go the extra mile and incorperate a different method try drop setting each set, so you have your first set at your usual weight where you almost fail at 10 or fail at 8/9 and then do the other two, then immidiately after you drop the weight one setting and crank out as many as you can do (shouldnt be 10 straight), then the remaining. Repete one more time and then take your short rest. For delts you cant do just one exersize, your delts consist of 3 parts, front, side, and rear. Much like how arms isnt just biceps. For the fronts standing alternating dumbell press is fine, I do individual arm front raises personally. For the side do lateral raises, dropsetting will help heaps in building them up here. For the rear you can do bent over lateral raises or on the lat pulldown machine lean back so that when you pull the bar towards you its straight with your chest (basically lat pulldown at a 45* angle), make sure your arms are wide and the bar hits your chest every time, pause for 2/3 seconds and hold the contraction for maximum muscle fatigue. [editline]18th April 2015[/editline] Oh god damn, just noticed you only have access to a bar and dumbells. For lats your kinda screwed without some thing to pull yourself up on. [editline]18th April 2015[/editline] [url]https://m.youtube.com/watch?v=nFrnlqwvIE4#/watch?v=ap0ce0xdEqg&itct=CBgQpDAYBCITCOPEl7rs_8QCFQOQfgodLBsAeDIHcmVsYXRlZEjOwLzh6vK5rZwB[/url] [url]http://m.youtube.com/watch?v=LMCrW2j5HUA[/url] Here are some no pullup bar lat exercises, havent tried them myself so I cant attest for them being effective. Pullups on a door or ledge would be good too.

Doesn't bent over row train lats? I need some help when it comes to lats, got a pullup bar but I can't pull myself up. Used to be able to do two reps when I weighed like 60kg. My own body is way too hard for me to pull. Money cannot be spent on a machine for pulldowns right now. EDIT: Fuck it! Hanged like a fucking monkey with different heights and grip. Time to save up for a machine or build my own.

You can jump up and do negatives, or have another person boost you up

[QUOTE=kimr120;47551244]Doesn't bent over row train lats? I need some help when it comes to lats, got a pullup bar but I can't pull myself up. Used to be able to do two reps when I weighed like 60kg. My own body is way too hard for me to pull. Money cannot be spent on a machine for pulldowns right now.[/QUOTE] Then just do slow negatives for few weeks; jump to get up and go down as slowly as possible. Go until failure, rest for 1:30-2 minutes, do 4-5 sets. Other way to do the negatives is to jump and hold for few seconds at top, then lower yourself to half and hold, then fully extend your arms and hold again.

[QUOTE=Valon Kyre;47551065] [url]https://m.youtube.com/watch?v=nFrnlqwvIE4#/watch?v=ap0ce0xdEqg&itct=CBgQpDAYBCITCOPEl7rs_8QCFQOQfgodLBsAeDIHcmVsYXRlZEjOwLzh6vK5rZwB[/url] [url]http://m.youtube.com/watch?v=LMCrW2j5HUA[/url] Here are some no pullup bar lat exercises, havent tried them myself so I cant attest for them being effective. Pullups on a door or ledge would be good too.[/QUOTE] Cheers, I obviously have a lot to learn still haha, I thought they trained lats not delts. I guess for now lats will suffer a little but i'll have access to a gym soon enough at least. I'll try the exercises out, cheers.

Great idea! tried it but holy shit I did my best holding my arms and focusing using my lats. I'll try again tomorrow. This is why I hated PE in school. Bodyweight and running is not for me but it do work for most people.

Would another idea perhaps be chin-ups? They'll work your lats too but your biceps will share the work. I remember when I started I couldn't do a single unassisted pull-up, however I really got into chin-ups and did those all the time. Then after a few months I was curious about pull-ups again and bam, a set of unassisted pull-ups with full range of motion. Progress with barbell rows may have helped too.

Chin ups are just as hard. Thanks anyway. Keeping myself at 35kg in rows because I can't bring it up the whole way up for minimum 10 rep. I'm probably insane with my reps but hypertrophy seems like a good idea so I am aiming for 10 to 15 reps except in DL and Squats 'cause in those I care more about how much I lift so I'm satisfied with 5 to 10 reps. Felt pretty good doing 80kg 5 reps all 4 sets in DL last week, my grip fucked up though. Gonna try 85 or 90kg this week and see how good it goes.

Finally getting some progress 160kg deadlift at 75kg bw

Anyone know a good sprint/calorie burn workout? I did a bunch of 100m sprints and some running But I would like to know of a workout so I could properly track how much I burned

I've been thinking of signing up to a Gym so that I can cut. I'm around 6ft and 80KG so I'm not chubby or anything but I'd like to get rid of my belly and just shave off some bodyfat in general. Obviously I'm going to have to have a normal workout programme 3 days a week but how many reps should I go for? When I went to the gym 3 years ago I'd do 3x12. Is that the best for maintaining muscle and losing fat? Also if I decide to bulk afterwards, how many reps for just muscle size/looks as opposed to actual strength? 12 or 5?

Back is feeling a lot better yesterday and today, still flares up a bit now and then though. I've been doing a lot of mobility work, cat camels, shit like that. Gonna go gym tomorrow and do some low weight high rep work, thinking I'll work up to like ~30% of my max on squats for 20 reps and similar for db bench and assistance. I really hate being out of the gym.

I wish I had a gym buddy. It'd help keep me motivated, and make the sessions more enjoyable. I haven't been gyming in so long, every time I'm about to start back up, I find an excuse not to. The one month I had with a personal trainer was awesome, because I put my money where my mouth was, and since I was paying a hefty price for the training, it ensured I got in on time and banged out my workouts. I'd go back to the PT, but it's too expensive for longterm. One of these days I'll tell myself to man up and just go. It's so easy when you've got the routine, but starting up is the hard bit.

So I've decided to man up and deal with the commute and get a gym membership at the local YMCA. I've done a good amt. of research and I guess there's really no replacement for a good lifting workout. I'm thinking of doing Stronglifts 5x5 ([url]http://stronglifts.com/5x5/#Summary_of_Stronglifts_52155[/url]) MWF then doing a good run and ab workouts on Tues/Thurs. Does this sound good or should I make some modifications?

Nope, thats literally the best thing you can do starting off Just make sure your eating enough

[QUOTE=loopoo;47559064]I wish I had a gym buddy. It'd help keep me motivated, and make the sessions more enjoyable. I haven't been gyming in so long, every time I'm about to start back up, I find an excuse not to. The one month I had with a personal trainer was awesome, because I put my money where my mouth was, and since I was paying a hefty price for the training, it ensured I got in on time and banged out my workouts. I'd go back to the PT, but it's too expensive for longterm. One of these days I'll tell myself to man up and just go. It's so easy when you've got the routine, but starting up is the hard bit.[/QUOTE] I go with my housemate, hes super lazy and it makes my gym sessions a lot longer because he fucks around. When I'm doing an exercise he'll walk off to go do something and come back 10 seconds later and just stand near me. I much prefer going by myself at this point because I can just smash out my exercises and jump on the treadmill for half hour and be done with the gym in under 2 hours.

[QUOTE=Pat.Lithium;47559661]I go with my housemate, hes super lazy and it makes my gym sessions a lot longer because he fucks around. When I'm doing an exercise he'll walk off to go do something and come back 10 seconds later and just stand near me. I much prefer going by myself at this point because I can just smash out my exercises and jump on the treadmill for half hour and be done with the gym in under 2 hours.[/QUOTE] Two hours is way too long [editline]20th April 2015[/editline] [QUOTE=Adamhully;47557632]I've been thinking of signing up to a Gym so that I can cut. I'm around 6ft and 80KG so I'm not chubby or anything but I'd like to get rid of my belly and just shave off some bodyfat in general. Obviously I'm going to have to have a normal workout programme 3 days a week but how many reps should I go for? When I went to the gym 3 years ago I'd do 3x12. Is that the best for maintaining muscle and losing fat? Also if I decide to bulk afterwards, how many reps for just muscle size/looks as opposed to actual strength? 12 or 5?[/QUOTE] Apparently 5 for cutting, 12 for bulking.

[QUOTE=Antdawg;47559666]Two hours is way too long[/QUOTE] yeah when I go by myself I usually spend around an hour sometimes a little bit over

[QUOTE=Pat.Lithium;47559661]I go with my housemate, hes super lazy and it makes my gym sessions a lot longer because he fucks around. When I'm doing an exercise he'll walk off to go do something and come back 10 seconds later and just stand near me. I much prefer going by myself at this point because I can just smash out my exercises and jump on the treadmill for half hour and be done with the gym in under 2 hours.[/QUOTE] I used to go with my friend who always seemed to have a different routine in mind. He was obsessed with UFC, so he'd want to go to the mat and practice boxing/takedowns before we lifted. I was really against that because my lifts would suck compared to if I'd gone to the bench with fresh arms. He also didn't really understand the concept of not working out the same bodypart two days in a row, and he'd constantly try to get me to bench all the time. Now I just lift in my basement and it only takes me at max an hour, and I get to do it exactly like I want. Lifting alone is the best option for me.

[QUOTE=cathal6606;47559492]Nope, thats literally the best thing you can do starting off Just make sure your eating enough[/QUOTE] I'm not exactly fat (6'2" and ~195 pounds) but I do have a bit of fat on my chest. Should I focus on cutting the fat first or go right into eating a lot to build muscle?