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

the whole thing with bodyweight multipliers when considering strength is that it automatically favours short people I wouldn't trust it too much, especially if you're tall

According to that Exrx site, I'm pretty much where I should be. Been lifting for 4-5 months, novice on all my lifts except my Press. I really need to start hitting my shoulders 3-4 times a week. They're lagging so much..

[QUOTE=NotMeh;47732688]the whole thing with bodyweight multipliers when considering strength is that it automatically favours short people I wouldn't trust it too much, especially if you're tall[/QUOTE] True, I don't care too much for them but it is nice sometimes knowing more or less where you stand, also considering it's tailored towards the average crowd and I'm like an inch or two off avg height. Gives and alright idea though what a new lifter should aim for I think [editline]15th May 2015[/editline] [QUOTE=Kiamberm;47732722]According to that Exrx site, I'm pretty much where I should be. Been lifting for 4-5 months, novice on all my lifts except my Press. I really need to start hitting my shoulders 3-4 times a week. They're lagging so much..[/QUOTE] Fuarkk, are you doing a full body workout each time you gym? Otherwise 3-4 times a week isolating shoulders on a split would probably burn you out. [editline]15th May 2015[/editline] [QUOTE=loopoo;47732595]That's awesome, thank you. Turns out I'm weak in BP and Squat lolol. My Bench isn't too bad, I'm 10kg below the untrained 1RM (if that's what those are) and I reckon I could probs do that rn if I wanted. In a month or so, I'll be bashing out 5x5 @ 50kg for Bench np. My squat is abysmal though, no fuckin way I could squat 50kg for a 1RM lol Proud of my DL. I do 5x5 @ 90kg as of now and the 1RM for an untrained scrub is 62.5kg. Love my back genetics.[/QUOTE] No problem, like !meh said if you're a bit low on some of the lifts don't worry, because as I remember you're relatively tall right? That would throw them off a little bit. Mad respecting that DL though, those are some good numbers. How long have you been training again?

I'm oddly touched that you remember my height. Yeah, I'm like 6ft1.

Yeah that would throw bench off, squat as well though I'm not too sure on the mechanics of that, but it makes sense as you have further to go and whatnot. As far as I can remember deadlift has little to do with height and mostly to do with proportions and raw strength etc so your numbers make sense

There's hope for me yet.

Proportions play a large role in most compound lifts, there's a whole video series explaining how it affects squats Watch it if you haven't yet, pretty informative [video=youtube;Av3LO2GwpAk]http://www.youtube.com/watch?v=Av3LO2GwpAk[/video] There's also this little picture about common proportions and strengths/weaknesses [img]http://i.imgur.com/SJOvAto.jpg[/img] it's very much a generalization though

[QUOTE=Waterpi;47732744] Fuarkk, are you doing a full body workout each time you gym? Otherwise 3-4 times a week isolating shoulders on a split would probably burn you out. [/QUOTE] What I meant was I'm going to try to OHP in some variation at least 3 times a week, not necessarily at really high intensities each time, to get my body more used to the movement. It's easily my most neglected area. For the last month or two I've been doing a 5 day split, mostly because it's what my friend/gym partner prefers, but I'm going to switch back to Candito's Upper/Lower Linear program while my friend is away on vacation. Hopefully I can convert him when he returns. I don't really like doing a 5 day bodypart split, I'm usually too spent towards the end to really make those last few lifts effective.

Wtf five day body split? You should stop doing that right now, because on your compounds you are going to be using several body parts. Bench press is going to be chest, triceps and anterior shoulders, barbell rows are back, biceps somewhat and posterior shoulders. If you have a five day split you will be using the same muscles over multiple days, which won't help at all if you use the same muscle two days in a row. Not to forget that it spreads the number of exercises you can do so thin that you're barely be in the gym for half an hour. Like, there's only three unique ways you can hit your chest, two ways to hit your triceps etc. Do upper body push movements one day, upper body pull movements another and core and legs on the last like at the most. You need to think in terms of movements not body parts, because similar movements employ similar muscles. Like, face pulls, a shoulder exercise, are more familiar to barbell rows than to overhead press.

Overworking your muscles and not letting others rest is an iffy topic on me, I do full upper body every day, legs every day when im back at home (biking). So long as your killin' it in the gym it doesnt matter what order you work out, shits gonna be sore anyways. Hell, with a 5 day split just do your compounds too, just wreck yourself and be sure to eat/sleep enough.

according to strstd, and exrx I hit my first "advanced" lift today 150lb OHP @~160lb so close to bodyweight, should be there pretty soon too. probably would've been a bit closer had I not completely fucked my sleep schedule up last week but oh well.

[QUOTE=Waterpi;47732483]Always do cardio after weights, otherwise I feel way too tired [editline]15th May 2015[/editline] Was gonna type out something but I think this is pretty accurate [url]http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html[/url][/QUOTE] According to this I'm like right on the edge of intermediate into advanced in all my major lifts. Hell yeah! [editline]16th May 2015[/editline] Also i'm like a giraffe alligator lol, I have long as fuck arms and sorta long legs but a wide and thick torso, the long arms and legs are killer on squat and bench + OHP

Is accusing yourself of taking sterioids a thing? Like, gawdamn, these gains keep coming. How i am right now I honestly didnt think was possible naturally, and i keep growing. Not to boast, just feeling really good!

Went to physio yesterday to get my whack hips in check. The therapist used an intrasmuscular release needle (I think that's what it's called?) on my rectus femori and god DAMN did they cramp hard. Now they feel like I've been doing nothing but squats all day. Oddly enough, it felt good but also awful at the same time somehow. Apparently, I wasn't activating my core muscles enough during my squats. When I reflect back on my training, it definitely makes sense. I'd engage my core but I wouldn't [i]fully [/i] engage them and this lead to my hip flexors being overworked to compensate. Oddly enough, my DL doesn't suffer from this. I just can't maintain a tight core during squats for some reason. Anybody had experience with physio, either positive or negative? I've seen mixed opinions on their effectiveness so far.

[QUOTE=Antdawg;47733337]Wtf five day body split? You should stop doing that right now, because on your compounds you are going to be using several body parts. Bench press is going to be chest, triceps and anterior shoulders, barbell rows are back, biceps somewhat and posterior shoulders. If you have a five day split you will be using the same muscles over multiple days, which won't help at all if you use the same muscle two days in a row. Not to forget that it spreads the number of exercises you can do so thin that you're barely be in the gym for half an hour. Like, there's only three unique ways you can hit your chest, two ways to hit your triceps etc. Do upper body push movements one day, upper body pull movements another and core and legs on the last like at the most. You need to think in terms of movements not body parts, because similar movements employ similar muscles. Like, face pulls, a shoulder exercise, are more familiar to barbell rows than to overhead press.[/QUOTE] 5 day splits are fine though? Like, while compounds do work a lot of muscles, there's usually one specific muscle group they focus on and that one feels it the most. Something like isolating chest every day for five days in a row is bound to get you overtrained, but doing bench on chest day with shoulders the day after isn't really going to hinder you, because while bench did use shoulders it didn't fatigue them enough for you to overtrain. Also you'd be surprised, there are quite a few isolation exercises for most body parts. I manage and hour to an hour and a half whether I'm doing chest or arms or whatever. [editline]16th May 2015[/editline] [QUOTE=Valon Kyre;47733590]Overworking your muscles and not letting others rest is an iffy topic on me, I do full upper body every day, legs every day when im back at home (biking). So long as your killin' it in the gym it doesnt matter what order you work out, shits gonna be sore anyways. Hell, with a 5 day split just do your compounds too, just wreck yourself and be sure to eat/sleep enough.[/QUOTE] Biking wouldn't really overwork your legs, and I can understand doing upper body every day and still doing fine because you haven't hit your muscles as hard (not saying you don't work hard please don't hurt me) as a focus on a body-part split would do for you so giving them 24hrs to rest is enough.

[QUOTE=Valon Kyre;47734240]Is accusing yourself of taking sterioids a thing? Like, gawdamn, these gains keep coming. How i am right now I honestly didnt think was possible naturally, and i keep growing. Not to boast, just feeling really good![/QUOTE] it's not easy being jacked natty police

So I'm doing real good with lifting, eating pretty good and all, but I'm still a college student at home for the summer and I don't to stick so hard to my program that I can't still drink and have fun with my friends. We don't drink often, maybe twice a week maximum, and as long as I only have a few beers/stick to liquor should it really affect my gains enough to make a noticeable difference? Like I've said before I'm not looking to get jacked or have a perfect body but I also don't want to slow down any progress I make by a considerable amount. tl;dr is drinking once or twice a week going to affect my gains if I'm lifting three times a week and running on my off-days?

[QUOTE=Waterpi;47735195]5 day splits are fine though? Like, while compounds do work a lot of muscles, there's usually one specific muscle group they focus on and that one feels it the most. Something like isolating chest every day for five days in a row is bound to get you overtrained, but doing bench on chest day with shoulders the day after isn't really going to hinder you, because while bench did use shoulders it didn't fatigue them enough for you to overtrain. Also you'd be surprised, there are quite a few isolation exercises for most body parts. I manage and hour to an hour and a half whether I'm doing chest or arms or whatever.[/QUOTE] There are hundreds of different exercises but many are the same thing. Pull-ups and lat pulldowns? The exact same thing. Barbell rows, t-bar rows and seated cable rows? Almost the same thing. The dozens of different tricep extension exercises? Exact same movement. There's no point in spending your whole hour in the gym doing the exact same movement for every exercise. You can completely hit your chest with only three exercises - bench press, cable crossovers and incline cable fly. Biceps and forearms are done with curls, reverse curls and preacher curls. Triceps with extensions and close-grip bench press etc. Also weren't you the person who said you were going to do Candito's upper/lower? He has a video explaining why 5 day routines are a bad idea (nvm that was someone else). [editline]17th May 2015[/editline] [QUOTE=Wealth + Taste;47735938]So I'm doing real good with lifting, eating pretty good and all, but I'm still a college student at home for the summer and I don't to stick so hard to my program that I can't still drink and have fun with my friends. We don't drink often, maybe twice a week maximum, and as long as I only have a few beers/stick to liquor should it really affect my gains enough to make a noticeable difference? Like I've said before I'm not looking to get jacked or have a perfect body but I also don't want to slow down any progress I make by a considerable amount. tl;dr is drinking once or twice a week going to affect my gains if I'm lifting three times a week and running on my off-days?[/QUOTE] Alcohol fucks with protein synthesis or some shit which I don't fully understand tbh. Also don't worry about 'not wanting to get jacked', it's not gonna like magically happen as soon as you pick up a barbell. People who are 'jacked' have been dedicated to lifting for [i]years[/i].

[QUOTE=Wealth + Taste;47735938]So I'm doing real good with lifting, eating pretty good and all, but I'm still a college student at home for the summer and I don't to stick so hard to my program that I can't still drink and have fun with my friends. We don't drink often, maybe twice a week maximum, and as long as I only have a few beers/stick to liquor should it really affect my gains enough to make a noticeable difference? Like I've said before I'm not looking to get jacked or have a perfect body but I also don't want to slow down any progress I make by a considerable amount. tl;dr is drinking once or twice a week going to affect my gains if I'm lifting three times a week and running on my off-days?[/QUOTE] How much [I]exactly[/I] is drinking once or twice a week? Alcohol is not only calorie dense but fucks with protein synthesis (as mentioned). Drinking here or there isn't a problem. Drinking 4-6 beers two times a week is. That's about 400-800ish empty calories a day you do it (depends if we are talking a few cans or a pint lol), and it negates the effects of protein on your body if you (pretty much) have enough to get drunk off of it. Getting smashed once in a while isn't a big deal (it'll make things screwy with protein for the next day or two but that's not a problem really, they just effectively become rest days) but twice is a week could be a problem. Having not enough to get smashed still does it but not so significant that you should care. Of course if you are just drinking 500 cals worth of alchohol a week or the day you do it, adjust your diet accordingly (i.e. eat slightly less on those days) its probably no big deal. Alochol fucks with protein synthesis but you aren't likely to notice it unless you get smashed or drink several times a week (also running has zero effect on gains and actually it can prevent you from getting gains if you don't eat more to counter the calories you burn on a run. tl;dr you need plenty of calories and protein to make gains) [editline]16th May 2015[/editline] If you are cutting by the way alcohol is a super no-no Good luck drinking beer/shots/etc and staying consistently under 1700ish calories lol, unless it is a one off cheat day max once a week where you might afford yourself to go 2500-2600 calories or so

I get fucked up at least once a week, usually twice (3 times this week because its end of term) and it does effect your performance in the gym somewhat but you kinda get used to it and can definitely work around it. Gonna try and cut back for the summer though, last 2 nights I was out I can barely remember a thing about them.

somebody convince me, a 19 year old, not to start giving myself that big extra boost that you can't buy in stores

Why do you want to roid in the first place? How long have you been lifting?

well uh it's illegal

Illegal and fucking stupid if you haven't trained for like 5 years all the time.

[QUOTE=Big Ben;47737563]somebody convince me, a 19 year old, not to start giving myself that big extra boost that you can't buy in stores[/QUOTE] Because you don't want to fuck with your endocrine system at an age where you're still pretty much at your hormonal peak. Steroids aren't the huge evil that they're made out to be everywhere but they're still not just something you do without thinking it through tons and researching about it.

Also if it's illegal it's not regulated so there might be implications in regard to quality.

what supplements do you guys use? should I just stick with regular whey protein or is there something else I could add to my diet?

5 years steady training. Do that first, no month off bullshit, and rarely even a week off. Do that, see where it takes you, actually invest time outside of the gym to learn about nutrition amd different ways to train rather than sort of doing your workouts and bitch after doing the same shit forever that you havent grown. I'm 19 and I'm at a physcial level on par with people in their mid-late 20s who've been training steadily for multiple years. If I can achieve what I've achieved without gear, then you can too. No if ands or buts. You dont need gear/steroids/juice/test boost or any variation. You have it really easy at 19, every single hormonal thing about you gives you an advantage and its only going to get better till 26-27 where you peak. 25 is the minimim age I'd say to do gear.

[QUOTE=ze spy;47738912]what supplements do you guys use? should I just stick with regular whey protein or is there something else I could add to my diet?[/QUOTE] Some people respond well to creatine however personally I haven't noticed a difference. [editline]17th May 2015[/editline] Anyways I've been rethinking about how many times I go to the gym each week. So like, you read you're not supposed to work out any more than 2 days in a row because you need to give your nervous system a break, but does it really have that big of an impact? Like shit, brick layers and other kinds of labourers do eight hours per day five days in a row, surely being in the gym for one hour each day over five days in a row can't fuck you up that bad? I know that when you're in the gym you're working to destroy your muscles as effectively as you can, but surely you get adequate recovery with a decent amount of rest over the remainder of the day and each night? I just really hate rest days because I want to be in the gym but apparently I shouldn't. Would rather do four days in a row (going through push-pull-legs) with one day of rest than only doing two days in a row with one day of rest.

SL5x5 is saying to do Squats every other day, and I dunno if I can. I'm about to head to the gym now and today is DL, OHP and Squat day (whereas two days ago was BP, Squat and BB Row day), but my legs are still royally fucked. Like I'm still levering myself down onto the toilet, and groaning when I go up or down stairs. I'm determined to try and do at least one set of Squats today, but I'm p damn sure the pain is gonna be too much and I won't be able to push through. So what should I do? Wait till my legs are properly recovered, or go balls to the walls and just bash out the exercise regardless of how my legs feel? I dunno how I'll manage in the long-run. I'm hoping my body adapts or some shit.