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

Create-a-Sim Gone Wild (I think the real cause behind it isn't weightlifting, but something to do with chromosomes, made me sad when someone posted the chromosomal disorder and the poor guy is paraded around /fit/ and made fun of)

I'm not sure if I'm working my triceps good enough, anyone have reasonable suggestions for tricep exercises? Like, I've done overhead tricep extensions and skullcrushers, but the problem is that I can't seem to keep my shoulders still. If I drop the weight so I can isolate the movement to the triceps, I don't feel like that I'm lifting enough. I have a similar problem with tricep pushdowns where I can't keep my body still. Bench dips are good but I can do three sets of 12 in a row and keep on going, so I've already depleted the usefulness of that exercise (unless there's a way to rest a weight on my body).

[QUOTE=Antdawg;47628280]I'm not sure if I'm working my triceps good enough, anyone have reasonable suggestions for tricep exercises? Like, I've done overhead tricep extensions and skullcrushers, but the problem is that I can't seem to keep my shoulders still. If I drop the weight so I can isolate the movement to the triceps, I don't feel like that I'm lifting enough. I have a similar problem with tricep pushdowns where I can't keep my body still. Bench dips are good but I can do three sets of 12 in a row and keep on going, so I've already depleted the usefulness of that exercise (unless there's a way to rest a weight on my body).[/QUOTE] Close grip bench and weighted dips. I also feel incline skullcrushers better then flat ones.

[QUOTE=Antdawg;47628280]. Bench dips are good but I can do three sets of 12 in a row and keep on going, so I've already depleted the usefulness of that exercise (unless there's a way to rest a weight on my body).[/QUOTE] huh? just do regular dips on parallel bars, with a weight belt or dumbbells between your legs if necessary

Narrow (~shoulder width) grip OHP works your triceps in its full range of motion. Make sure you keep dem elbows forward.

Is wider grip more deltoid-centric then ?

Yea if you bring the bar low and keep your elbows closer to your side instead of forward, it hits front delts a bit more. I wouldnt pick grips based on what you want to hit, there isnt that much difference, do whatever feels more comfortable.

Tried oly lifts, properly today Fridays are now dedicated to them :v:

Ughhh, possibly sprained my shoulder last night. Was either when I was doing jerks/presses, or maybe even cleaning. Every time I put analgesic cream on it it feels SO GOOD MAN. I mean the pain doesn't completely go away but I at least feel a bit more mobile. It mainly hurts near the back end, and near the joint. Hopefully come next week it will be all good because I really wanna max out. Although with final projects needing to get done I'll have to prioritize a little. EDIT: This morning felt nearly like a hangover too. When you don't get quite enough sleep and you don't quite have DOMS but still feel like you destroyed your body; that's how it was. Like a goddam train being my alarm clock or something. At least after being awake a few hours I feel much better. But it's just crazy how often I have this "workout hangovers". Feels like sign maybe I'm missing something. I kinda remember times when I had a good workout and fatigue was really the only issue the next day, not OH FUCK MY BODY IS USELESS AND I JUST AGED 60 YEARS!

Probably a stupid question, but I'm guessing people don't count the bar when considering their lift weight?

it is counted in. The bar ain't air. If someone says they lift 60 kilos which some call 1 plate so are they using 2 20kg plates plus the bar which is 20kg. Not counting the bar is stupid. You're still lifting it.

Why do people ever assume this? The bar isn't weightless and is actually a good 20kg

[QUOTE=NotMeh;47641687]Why do people ever assume this? The bar isn't weightless and is actually a good 20kg[/QUOTE] too many people told me this.

Going to the store tomorrow to get some creatine and possibly some other supplements- what brand do y'all recommend for creatine? And are there any other supplements that y'all recommend that would help with fat loss/muscle gain?

Kre-Alkaline. Purple pills, good shit for creatine.

Protein powder for muscle gain (and fat loss tbh since protein helps with satiation and is good on cals) if you aren't getting enough protein in your diet But most powders at stores are garbage quality for the price unless you are buying at a place like vitamin shoppe. Quality doesn't matter as much as you think (just have more powder to overcome quality loss) but its a waste of money to spend $20 on powder and only get 10-15 servings out of it

[QUOTE=Wealth + Taste;47642263]Going to the store tomorrow to get some creatine and possibly some other supplements- what brand do y'all recommend for creatine? And are there any other supplements that y'all recommend that would help with fat loss/muscle gain?[/QUOTE] The cheapest creatine you can get, to be honest. Though check online for stuff, first. Supplement stores (especially GNC,) overprice way too much.

[QUOTE=Wealth + Taste;47642263]Going to the store tomorrow to get some creatine and possibly some other supplements- what brand do y'all recommend for creatine? And are there any other supplements that y'all recommend that would help with fat loss/muscle gain?[/QUOTE] Normally, I would recommend brands that sells Creapure's creatine monohydrate but some attest to the effectiveness of Kre-alkalyn. I suggest comparing between the two and see which is best for you.

What are the differences between low weight/high reps and high weight/low reps?

high weight and low reps is for strength gain, you'll be lifting massive amounts and have really good strength (central nervous system strength or some shit). Low weigh, high reps is for muscle hypertrophy, you'll get bigger muscles, but you'll progress in terms of strength slower. most people recommend doing a high weight low rep beginner routine first, and then once you've gotten decent weights under your belt, changing to a hypertrophy routine (high reps low weights), iirc

Is it stupid that I've been combining both strength and hypertrophy in my set structures? I've been doing reverse-pyramiding (on compounds only) for some months and I have made gains both in strength and appearance, but I'm not sure if that's attributed to the set structure or a one-month cut I did which, I dunno, maybe allowed my nervous system to recover a bit (dropped from lift-lift-rest-lift-lift-rest to lift-rest-lift-rest) or some shit (that might have improved appearance). But yeah my set structure is to start high weights, go till I feel I can't do any more full reps, drop weight by 5kg and repeat. So I may end up doing sets of 6, 8, 10, 12. It's actually unpredictable, especially on bench press, because each time I workout (when I keep weights the same) I'm able to put in a few more reps in one or some of the sets compared to the last time I worked out. [editline]3rd May 2015[/editline] Also this is incredibly silly as I shouldn't need to ask this (because it's a silly question), but I'm not sure what to do on bench tomorrow. I have a feeling I can up the weight on my first set by 5kg but if I do that I might only be able to do three-quarter reps but not full reps. Or I could keep the weight constant and aim for full range of motion and more reps (so maybe 8 instead of 6 on first set). I'm inclined to do the latter because it makes sense but I hear a voice in my head like 'bruhh lift bigger get bigger'

Alright, the strong lifts plan states I should start at 20KG if i have no idea what my max lift weight is and never worked out (It was 3 years ago). The Olympic bars are 20KG on their own, does it seriously mean just lift the bar on it's on or is 20KG counting the plates only?

^Just the bar You can get away with adding 5kg per session to squats and 2.5kg for bench/ohp for your first 2 or 3 weeks if your starting with just the bar.

Using just the bar will help you develop techique. Believe me, when you first start using your body liket that, even just the weight of the bar will eventually tire you out. I remember first learning oly lifts, and just the bar alone would get me tired by the end of two hours. And I had already been lifting over a year. It's weird but true.

I know we all start somewhere but I'm gonna feel pretty shit lifting an empty bar. Oh well, I've never deadlifted or squatted in my life so it's probably important I get the form down correctly first of all. [editline]3rd May 2015[/editline] On a side note, best flavor for Whey protein? I've been looking at the Optimum Nutrition Gold Standard brand.

[QUOTE=Adamhully;47653245]I know we all start somewhere but I'm gonna feel pretty shit lifting an empty bar. Oh well, I've never deadlifted or squatted in my life so it's probably important I get the form down correctly first of all. [editline]3rd May 2015[/editline] On a side note, best flavor for Whey protein? I've been looking at the Optimum Nutrition Gold Standard brand.[/QUOTE] Extreme milk chocolate for mixing in milk, water I couldn't tell ya.

[QUOTE=Adamhully;47653245]I know we all start somewhere but I'm gonna feel pretty shit lifting an empty bar. Oh well, I've never deadlifted or squatted in my life so it's probably important I get the form down correctly first of all. [editline]3rd May 2015[/editline] On a side note, best flavor for Whey protein? I've been looking at the Optimum Nutrition Gold Standard brand.[/QUOTE] With deadlifts you could start with 10kg or 5kg plates and stack them on 20s if need be to get correct height. Squats definitely stay light, only adding 5kg plates if you feel untired. You probably could still squat a fairly decent amount, but you want to squat [I]right[/I]. The weight will come my friend.

[QUOTE=Valon Kyre;47642534]Kre-Alkaline. Purple pills, good shit for creatine.[/QUOTE] What difference(s) did you notice between creatine monohydrate and kre-alk?

[QUOTE=Adamhully;47653245]I know we all start somewhere but I'm gonna feel pretty shit lifting an empty bar. Oh well, I've never deadlifted or squatted in my life so it's probably important I get the form down correctly first of all. [editline]3rd May 2015[/editline] On a side note, best flavor for Whey protein? I've been looking at the Optimum Nutrition Gold Standard brand.[/QUOTE] Nobody will give a shit, go in and do your thing. Better to look weak and not snap your spine instead of skipping technique. I'm about 2 months in now and trust me it gets heavy. Deadlift starts at 60kg (two 20kg plates) and Barbell Row at 30kg (one 10kg plate). Good for you for getting started though. :^)

Not even two months, within a month, you'll be lifting 50kg [I]at least[/I]. I went from bar bench and squat to like 50kg in two weeks of hard work. 50kg looks better than an empty bar if you're worried about how people perceive you, but people don't really care, and seeing you making an effort is what people actually care about, now how much you lift.