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

Might work as a push/pull/rest/push/pull/rest/rest with four exercises per day. So eg overhead, bench, pushdown and squat on one day, pull-up, pendlay row, curl and deadlift the next, then rest. Eight exercises is hella hectic especially with up to six compounds I guess. Or push/pull/rest/push/pull/rest/rest doing the push and pull of routine A one week and then the same split of routine B the next. [editline]10th June 2015[/editline] [QUOTE=BuDSpOoNce;47921354]i think you are overthinking it? the major problem i see is that you're not giving each muscle group enough rest (i assume you mean workout A one day, workout B the next, then repeat?). why not just have a simple 5 day split chest back shoulders arms legs 6-8 exercises, 4 sets, dropsets and supersets wherever you feel like it. abs and cardio whenever you want. i mean there's a reason most people follow a similar schedule. i think it works the best, especially for someone starting out.[/QUOTE] I meant to imply something like routine A/rest/routine B/rest, sorry. Anyways I disagree with having body part splits it just doesn't seem right? Like, especially on arms day there are zero compounds that you can do which you don't do on back or chest day. We had this argument a few pages back but I prefer push/pull splits because every push exercises uses similar muscles (chest, tris, anterior delts) as does every pull exercise (back, bis, posterior delts).

[QUOTE=BuDSpOoNce;47921354] i mean there's a reason most people follow a similar schedule.[/QUOTE] that's an awful reason most people who go to the gym have no clue what they're doing and most likely never will

[QUOTE=NotMeh;47921379]that's an awful reason most people who go to the gym have no clue what they're doing and most likely never will[/QUOTE] yeah i worded that wrong i meant most people i know ps. i only know big cunts

But who was time for working out??????????? Got sued for 12,000$ for something that has diddly shit to do with me but brb, gotta hire a lawyer and all this court fee bullshit anyway so I'm losing money either way.

I think I overworked today, couldn't finish my dips sets and felt kinda tense across the chest. Also I managed to go to the gym while a PT was working out. He checked my bench press form after I did the roll of shame with a 50kg bar. He said it was okay but my grip was a bit too wide, so I narrowed it a couple fingers and it felt much better. No more shoulder pain!

Gave blood on Monday meaning I missed gym but my arm is still bruised and sore if I flex (probably because I sprung a leak and had to be rebandaged) so I decided to give gym a miss today as well. Helping someone in need, whoever that might end up being rather than helping myself for a few days is probably the more selfless option At least I avoided my vein wound bursting mid rep and spraying everyone with my valuable lifeblood [QUOTE=Waterpi;47906032]Goddamn, unless you think this thread consists of asgardians and frost giants ain't no one coming near that height. Jesus christ that is strongman material if i've ever seen it, please lend a foot or two to the struggling manlets of the world Serious series serious note, I would just recommend something simple like starting strengths or stronglifts just to get you properly accustomed to the big lifts, so you can focus on them and perfect their form. Since you've been lifting for a bit it shouldn't take too long though, then you can add in some accessory lifts to it. Unless its hurting your back currently I don't know why the guy is advising against deadlifting, its basically the best exercise you can do for everything. Since your TDEE is that of around 3 herds of cattle, if you start shoving in some high in protein healthy food and minding your calories, that should both keep you full and give you some weight loss results. I say dont worry about macros and stuff just yet, get your calories under control and then you can start specifying. Can link you to a calculator for TDEE and shit if you need. [editline]8th June 2015[/editline] Also if you're 6' 8" and ~120 kg you're not too badly overweight, to give you a starting point I was at a little over 10 kg's less than you when I began At 5'8"[/QUOTE] Haha thanks for the advice. Specifically my lower back does hurt when doing certain exercises - weighted hip thrust on a ball usually causes pain (not sharp pain, but dull soreness) probably because I bend my spine to match the ball when lowering, as instructed. It can be accentuated if I follow up with e.g. dumbbell row but if I just do row by itself, or really anything else then i'm fine and there's no pain. I've been doing specific exercises every since I started to build back strength, starting with roman chair, then prone opposite arm/leg raise and now single leg hang, none of which cause pain. I need to improve my posture, years of avoiding braining myself on doorframes built for more conventionally sized people has introduced a slump where I move my head and shoulders inwards I had a bodyfat test done and got something like 19.3%, using [URL="http://www.deflab.me/"]this calculator[/URL] I got a TDEE of 3341 cals, haha. I should probably use multiple calculators to zero in on a solid value [QUOTE=NO ONE;47909751]@ The Rizzler: Definitely get on Stronglifts, and for flexibility, I personally recommend lots of foam rolling, and yoga! Been trying [url=http://www.youtube.com/channel/UCOiBggLaIH3aJL7pJGHpCpA]this channel's classes[/url]. Most are 30mins-1hr long, and have a decent amount of simple, even beginner level poses. Mild amount of cardio doing them too.[/QUOTE] Sounds good. Yoga has been fucking some people up apparently (though that might have been 40-something people who don't exercise regularly but go to a Yoga class anyway). I also saw an article about a bunch of idiots trying to reach a 2-minute plank and wrecking themselves too, probably the same thing... people sedentary for 99% of the time and then going to a class and pushing themselves too hard. It's probably fine for us youthful lot to practise, I need to protect my back so I probably will. You sure doing it without an instructor is advisable? [editline]10th June 2015[/editline] [URL="http://www.dailymail.co.uk/femail/article-3030983/The-ultra-competitive-exercise-fad-ruin-health-called-planking-suddenly-sweeping-gyms-Pilates-classes.html"]I found the article about the NEW AND SCARY exercise known only as 'planking'[/URL], already had a back injury from 'lifting too many weights'

I can't squat because my knees are pure shit and hurt like fuck whenever I put too much stress on them. What should I do instead?

[QUOTE=The Rizzler;47925545]Sounds good. Yoga has been fucking some people up apparently (though that might have been 40-something people who don't exercise regularly but go to a Yoga class anyway). I also saw an article about a bunch of idiots trying to reach a 2-minute plank and wrecking themselves too, probably the same thing... people sedentary for 99% of the time and then going to a class and pushing themselves too hard. It's probably fine for us youthful lot to practise, I need to protect my back so I probably will. You sure doing it without an instructor is advisable? [editline]10th June 2015[/editline] [URL="http://www.dailymail.co.uk/femail/article-3030983/The-ultra-competitive-exercise-fad-ruin-health-called-planking-suddenly-sweeping-gyms-Pilates-classes.html"]I found the article about the NEW AND SCARY exercise known only as 'planking'[/URL], already had a back injury from 'lifting too many weights'[/QUOTE] The videos basically [I]are[/I] your instructor. Besides, like I said, most of them are beginner level poses anyway, so the risk is pretty minimal. I probably already posted this, but this "Bikram inspired" one is my favorite so far: [video=youtube;V5i5Qz2IGJE]http://www.youtube.com/watch?v=V5i5Qz2IGJE&list=PLZj-QAvHbG7MvB887N7yAOjzKj4-bk0Tb[/video] It's a decent challenge. One that even after doing quite a few months of actual Bikram yoga (AKA HOT yoga) last year, I still get tested, especially on the balancing poses. There's one or two floor poses I have trouble with too, but over all I like that I get challenged, yet I can still do most of them. [editline]10th June 2015[/editline] [QUOTE=arbio22;47927279]I can't squat because my knees are pure shit and hurt like fuck whenever I put too much stress on them. What should I do instead?[/QUOTE] Stretch your calves, almost half the time bad knees are because of tight ones.

[QUOTE=arbio22;47927279]I can't squat because my knees are pure shit and hurt like fuck whenever I put too much stress on them. What should I do instead?[/QUOTE] Squat with a lower weight. Do warm-up sets with an empty barbell. Otherwise you can use leg press for a while to help I had the problem with them being exhausting but not since I've focused on higher weight instead of more reps.

the rest of my aesthetics crew has just gone on holiday to thailand and i am stuck here in shity england :(

ayy all cool Ruski, I'm stuck here in Quebec with crippling debts due to being sued and lawyer bullshit, my health is deteriorating and I haven't worked out in like months we all gonna make it On the bright side, I've been mingling with a girl and she's amazing. Hoping something good will come out of that.

[QUOTE=Heigou;47927676]ayy all cool Ruski, I'm stuck here in Quebec with crippling debts due to being sued and lawyer bullshit, my health is deteriorating and I haven't worked out in like months we all gonna make it On the bright side, I've been mingling with a girl and she's amazing. Hoping something good will come out of that.[/QUOTE] shit thats good for you, the girl I was interested in is a lesbian dafuq brah

[QUOTE=arbio22;47927279]I can't squat because my knees are pure shit and hurt like fuck whenever I put too much stress on them. What should I do instead?[/QUOTE] soak in a tub of fish oil until your knees turn into titanium

My chest is weak af. Couldn't even get 15 reps at 30kg, I just loose all power in my arms

[QUOTE=Over-Run;47928636]My chest is weak af. Couldn't even get 15 reps at 30kg, I just loose all power in my arms[/QUOTE] When you do fifteen rep sets you're not training for strength. You're not even training for hypertrophy; you're training for endurance. Go for five rep sets for strength. Make sure you use correct form eg back slightly elevated but ass still on bench, chest brought forward, shoulders pulled back and staying back, grip not too narrow (emphasises triceps) or wide (stresses shoulders). Also try to imagine you're lifting with your chest rather than your arms, seriously it helps.

[QUOTE=Antdawg;47928752]When you do fifteen rep sets you're not training for strength. You're not even training for hypertrophy; you're training for endurance. Go for five rep sets for strength. Make sure you use correct form eg back slightly elevated but ass still on bench, chest brought forward, shoulders pulled back and staying back, grip not too narrow (emphasises triceps) or wide (stresses shoulders). Also try to imagine you're lifting with your chest rather than your arms, seriously it helps.[/QUOTE] Thanks for the tips. I'm following the Buff Dude 3 day split so its a fairly intense workout all around. I'm usually able for most things but benching just doesn't work for me. They usually do 4 sets of 15,12,10,8 reps. Would you recommend doing 45 reps spread out of 5 rep sets then? I'll try the lifting with chest thing. When you bring the bar down, should it stop on your chest or above it?

That set structure is okay for hypertrophy IMO but if you're only benching as much as that you should probably be focusing on low rep sets for strength, around 5 but up to 8 reps per set. What's gonna happen when you do low rep sets is for each set you don't need to do as many reps, so you can lift higher weights before you fail. So eg 8 sets of 5 reps is more work than 5 sets of 8 reps. It's part of the reason why the stronglifts program only has five sets of five reps per exercise, but honestly I prefer going up to 36 reps per exercise. You could follow the stronglifts structure but honestly it's what works for you. What I do is reverse pyramid sets. After the warm-up I start with a high weight, enough to fail after 5 reps, then drop the weight for the next set and ideally it would go for more reps till failure. Eg on barbell row I might do 5 reps at 70kg, then 6 reps at 67.5kg and when I finally decrement to 60kg I'm doing like a 10 rep set. Up until at least 36 reps have been done [b]but this is for the basic compound exercises only[/b]. Otherwise I do 8-12 reps x 3. A lot of the Internet will tell you 'the bar must touch your chest on bench', and if you were powerlifting for competition then yes you would have to. But it depends on your proportions really. A taller person with longer limbs is going to have a harder time getting the barbell to touch their chest than a shorter person as there's more range of motion. If you can have it touch your chest, go for it. If you can't just make sure your upper arms are at least going somewhat beyond parallel with the ground. As always don't take this for proper advice because I am not the most experienced person here. Not by a long shot.

If you want your bench up dont forget to work front delts and inner triceps, along with other chest exercises. Chest is the primary muscle, but building all the secondary muscles will help astronomically If you cant do a higher weight and a lower weight is too easy, try slowing down the motion, both for the push and the way down. What I do is 185x10, then immediately 10 pushups, then 185x10, then pushups, and so on, no rest except after about 5 sets each. Then i drop it to 135 and repeat, and thats it. I only ever push real big weight twice a month to get a real nice deep stretch/tear. Do not bounce the bar off your chest, and if you struggle having it touch your chest then 1-2 inches off is acceptable. Another method with a medium-light weight is to go 1 inch off your chest, push, but dont get your arms completely straight and lock out at the top, keep them just before lockout. This will keep tension on your chest and get a real nice burn

Thanks for the advice lads. I'll make sure to apply it all next time I go.

[QUOTE=Bleach Qeef;47928096]shit thats good for you, the girl I was interested in is a lesbian dafuq brah[/QUOTE] only thing to do is convert her amirite? were all gonna make it tho, just like reigou said.

I trialled workout A of the full-body I posted above. Findings: - not enough time for every exercise. Even completely excluding deadlifts, the workout went for 70 minutes, so I actually went for too long. I could eliminate the leg curls and leg extensions in workout B, and just do deadlifts on that day. - when I got to squats I was already tired from doing bench, overhead, pull-ups and rows, so I was only able to go for fifteen reps total. Means I'd have to shuffle around the order I do exercises every time. - on workout A I'm only doing 36 reps for chest. Like, I'm not sure if that's a sufficient intensity. I guess on workout B I'd be doing 72 reps by doing exercises that isolate the sternal and clavicular portions. Granted I'm exhausted from doing all of that (might be a good routine if you're on a cut?), and I set new personal records, but I dunno if it's enough work for each muscle even for a novice lifter. I still gotta give workout B a go in two days time and I'll do them for at least a week or two and see How they go.

My friend randomly called me up and suggested we start going to the gym together. I took up his offer and have been working out for a week now! Working out with a friend certainly keeps me motivated.

honestly i think that 'motivation to go to the gym' is kinda bullshit pussytalk way of saying 'i lack discipline and self control to stick to this good habit' no hate though, whatever gets you going is good, and then again, i actually look forward to working out so maybe it's different, idk

The improvement in my looks and how I feel about myself has always been the only motivation I've ever needed

I always look forward to the gym, it has become a form of escapism for me

I'm liking the visual gains too, only been lifting for 4ish months though, so not that much yet, although I think I'm not eating enough.

[QUOTE=lexus04;47939671]honestly i think that 'motivation to go to the gym' is kinda bullshit pussytalk way of saying 'i lack discipline and self control to stick to this good habit' no hate though, whatever gets you going is good, and then again, i actually look forward to working out so maybe it's different, idk[/QUOTE] I am guessing it maybe awkward and intimidating for some to step alone into a gym especially if you are a beginner. At least going with friends, it puts their mind at ease and helps them to get shit done. It maybe a "pussytalk way" but hey it gets things done. Over time I am sure if they see progress they will end up going to gym by themselves.

Found out someone who's going to be in my dorm floor next year is working out on the same days as I do. He's doing the starting strength program too, though he's been at it for 3 months now.

Durrr wrong thread

[QUOTE=Swamplord;47940421]I am guessing it maybe awkward and intimidating for some to step alone into a gym especially if you are a beginner. At least going with friends, it puts their mind at ease and helps them to get shit done. It maybe a "pussytalk way" but hey it gets things done. Over time I am sure if they see progress they will end up going to gym by themselves.[/QUOTE] yeah hence the "no hate though, whatever gets you going is good" part im sorry guys im just so fucking sick of the word motivation and all those posters and shit