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

[QUOTE=NotMeh;48148791]pl8 = plate[/QUOTE] Ahhh that makes sense. I think I'm doing pretty decent on all of those but deadlift. I don't know why but my deadlift 1RM isn't that big at all. Part of it is because I have a weak lower back and I've thrown it out deadlifting before, so I don't try and push it too much I guess. Currently I DL 5x220lbs, 3 sets (after warming up to that weight) and it feels very taxing.

[QUOTE=cathal6606;48143224]4/3/2/1 is a benchmark for strength, once you hit those numbers you can pretty much say you lift. It goes 4pl8 (180kg, ~405lb) Deadlift 3pl8 (140kg, ~315lb) Squat 2pl8 (100kg, ~225lb) Bench 1pl8 (60kg, ~135lb) Shoulder press [/QUOTE]Sweet, all I need to do now is work on my squat and I can finally lift I'm still on my never ending quest to do the dirty dancing move on my friend. I'm working real hard on getting my shoulder press purely for that reason. Today I manged a few sets with 32.5 kg dumbells aww yis, which is more than he ways actually so maybe I can now...

Man overhead press can go eat a dick I guess I should start doing it 2 times a week

My bench is weak as fuck. Like I loose all pushing strength on the way back up, really embarrassing. Doing 30kg at the moment, 4 sets of 15, 12,10 & 8. Anybody have advice on the best way to get stronger at bench so I don't loose all power.

Patience. We were all there once, Also you don't need to go to 15 reps, even 8 reps is fine.

[QUOTE=Over-Run;48155985]My bench is weak as fuck. Like I loose all pushing strength on the way back up, really embarrassing. Doing 30kg at the moment, 4 sets of 15, 12,10 & 8. Anybody have advice on the best way to get stronger at bench so I don't loose all power.[/QUOTE] You may want to try the starting strength tour and go for warmup + 5 * 5.

Oh yeah holy shit that American Spam stuff is kinda putrid but a tin has a thousand calories and 50 grams of protein, and they're on special for $2.50 each this week. Not sure if I should sacrifice pleasure on my tastebuds for gains

[QUOTE=General;48155941]Man overhead press can go eat a dick I guess I should start doing it 2 times a week[/QUOTE] It's unreal difficult, my squat and bench have been progressing continuously ever since I've started upping and tracking the weight but my overhead press is going nowhere, even fluctuating with the amount of reps I can do on the final set. If I'm stuck shoulder pressing 20kg (dumbells) but able to bench press 45kg am I heading into an imbalance? [QUOTE=Over-Run;48155985]My bench is weak as fuck. Like I loose all pushing strength on the way back up, really embarrassing. Doing 30kg at the moment, 4 sets of 15, 12,10 & 8. Anybody have advice on the best way to get stronger at bench so I don't loose all power.[/QUOTE] I was at 30kg a few weeks ago before I decided to actually measure my progress, since then I've been able to up by 2.5kg each session to 45kg I think. I could have been upping my weight before probably I don't mess with the weights or reps, It's just one weight and 3x10 throughout. If you're just trying to get stronger, 3x10 is fine I'm pretty sure, I think if you were trying to do endurance then you'd do more than that, if you're following a specific program then fair enough Of course make sure you're eating right (I think eating over your caloric requirement contributes mostly to hypertrophy rather than actual strength gain? correct me if wrong). Steady movement, so 2 seconds up, 2 seconds down, and correct breathing - don't hold your breath at any point, always be inhaling or exhaling but not too much or you might hyperventilate a little (I was exhaling too forcefully at one stage, meaning I had to inhale even more as well, an error. Only breathe as much as you need to). This will ensure that your muscles are doing all the work. All of this might be obvious, I dunno, but I didn't pick up on it

OHP is notorious for being one of the hardest movements to improve on. I can do 100lbs x 6 on them, but any more than that is virtually impossible at this point. Go up 5lbs at a time, and you might have to spend a month or so at +5lbs before going up more. Hell I'd even get lighter weight too Arnold presses and bench presses AFAIK also work similar muscles, so doing those can improve your OHP (and vice versa)

lateral raises all day every day make your deltoids into cannonballtoids

I took more progress pics after 2 months with none i've gotten a lot fuckin bigger over the last two months i'm still not jacked but my traps are gigantic comparatively and my pecs are starting to round out nicely

Said it before and its worth repeating, best way to train ohp is by doing lots and lots of heavy triples

I'd just like to say, if you are trying to stay lean or keep on the cut, that you should buy tuna steaks at the grocery store. 1lb is fairly priced, its delicious, and 4oz has around 120 cals, 28g protein. Canned Tuna is gross. Also, quit curling with your back.

Yeah I'm following the Buff Dudes 3 day split, and their Bench is 4 sets and 15,12,10,8. I get that it will be tiring but I feel really weak doing it. Like my friend is half my size and pumps them out no problem, but he's a builder so he would do a lot of stuff everyday to help I guess. Would doing it this way be better for definition or strength?

[QUOTE=Over-Run;48157542]Yeah I'm following the Buff Dudes 3 day split, and their Bench is 4 sets and 15,12,10,8. I get that it will be tiring but I feel really weak doing it. Like my friend is half my size and pumps them out no problem, but he's a builder so he would do a lot of stuff everyday to help I guess. Would doing it this way be better for definition or strength?[/QUOTE] The amount of reps on that sounds a lot more endurance/hypertrophy work than strength. Personally I did 3x6 for a while, which worked better for me when I was still on a consistent schedule. I was mostly doing 5x5 for a majority of my initial lifting but it got to a point where I'd be so burnt out that my next workout would just be training on DOMS(training while sore, essentially). I didn't get much bigger since I never got around to the cut, but my 1rm went from 235 to 245 in 3 weeks which was pretty nice. Though I've heard of people getting freakishly strong on 8 reps+ too, so that just might be my thing. Reference stats: 5'7, 160 lbs at the time.

From experience strength = size, if you train strength you'll get big, maybe you'll get a little bigger doing bodybuilding stuff but your better of sticking with tried and trusted and boring progames like starting strenth/ texas method/ mad cow 5x5/ candito/ 5/3/1, theyre tough but they'll get you strong and therefore big [editline]9th July 2015[/editline] [QUOTE=GmanIsPwnage;48157538]I'd just like to say, if you are trying to stay lean or keep on the cut, that you should buy tuna steaks at the grocery store. 1lb is fairly priced, its delicious, and 4oz has around 120 cals, 28g protein. Canned Tuna is gross. Also, quit curling with your back.[/QUOTE] On the subject of this I discovered how nutritious turkey was a while back and have been eating 1/2lb turkey sandwiches ever since, getting like 70g protein per sandwich and not all that much calories.

ground turkey patties are the fucking [B]shit[/B]. like god damn they are so good. unf. add some salt, pepper, maybe a little bit of summa dat middle eastern spice and bam. gourmet.

Get 2 250ml cartons of chocolate milk and thats like 95g protein in one meal [editline]9th July 2015[/editline] muh automerge

im lactose so i can only drink lactaid. downside is that it's a lot more pricey, the upside is that whatever processing they use to remove the lactose also makes it last significantly longer than regular milk.

[QUOTE=aznz888;48157643] Though I've heard of people getting freakishly strong on 8 reps+ too, so that just might be my thing. Reference stats: 5'7, 160 lbs at the time.[/QUOTE] Different people respond to different amounts of volume in different ways. I think lot of high level athletes get that checked out to see what ranges suit them best. Some people respond really well to doing heavy singles and doubles, others respond to higher rep ranges. 6 reps seems to be my sweet spot for most exercises, esp deadlift. [editline]9th July 2015[/editline] [QUOTE=aznz888;48157715]im lactose so i can only drink lactaid. downside is that it's a lot more pricey, the upside is that whatever processing they use to remove the lactose also makes it last significantly longer than regular milk.[/QUOTE] Have you ever tried those lactose enzyme pills they sell in health food shops?

anybody else love training back more than anything else? deadlifts, rows, pull-ups, power cleans all based as fuck and fun lifts

[QUOTE=cathal6606;48157716] Have you ever tried those lactose enzyme pills they sell in health food shops?[/QUOTE] shit, that's a thing? [editline]9th July 2015[/editline] [url]http://www.walgreens.com/store/c/walgreens-lactose-fast-acting-relief-chewable-tablets/ID=prod3940973-product[/url] MY GOD IT IS A THING. I CAN EAT CHEESE AGAIN WITHOUT 4 HOURS IN THE BATHROOM.

[QUOTE=aznz888;48157953]shit, that's a thing? [editline]9th July 2015[/editline] [url]http://www.walgreens.com/store/c/walgreens-lactose-fast-acting-relief-chewable-tablets/ID=prod3940973-product[/url] MY GOD IT IS A THING. I CAN EAT CHEESE AGAIN WITHOUT 4 HOURS IN THE BATHROOM.[/QUOTE] Just a heads up, make sure to take another one of those if you're eating diary 30~40 minutes after the first tablet.

Size = strength the same as strength = size I usually train for size, a side effect of such is increased strength. The only way you can just build strength and no size is to train a lot but not eat enough to match. Then of course you'll plateu because your current mass of muscle simply cannot move any more weight. [editline]9th July 2015[/editline] Reps dont matter so much for anything, its all about killing yourself/tearing muscles, resting enough, and eating enough. Be consistent and you'll always see progress. Bodybuilding is forcing your body to adapt to conditions which it is not used to inorder to promote muscle growth. If you went to the gym every day and half assed it so you were comfortable then how would that tell your body to get stronger/bigger?

[QUOTE=GmanIsPwnage;48157538]I'd just like to say, if you are trying to stay lean or keep on the cut, that you should buy tuna steaks at the grocery store. 1lb is fairly priced, its delicious, and 4oz has around 120 cals, 28g protein. Canned Tuna is gross. Also, quit curling with your back.[/QUOTE] I enjoy raiding the local deli for their salmon steak. If you suggest that Tuna is also as good as my beloved salmon then I may entertain buying it. So far I've been gorging on lamb, pork chops and chicken breasts for cutting and beginning to experiment with certain spices and rubs on the pan. [editline]9th July 2015[/editline] Also, can I get away with having chicken legs (minus the skin) and not go overboard with fat macros?

[QUOTE=Valon Kyre;48159421]Size = strength the same as strength = size I usually train for size, a side effect of such is increased strength. The only way you can just build strength and no size is to train a lot but not eat enough to match. Then of course you'll plateu because your current mass of muscle simply cannot move any more weight. [editline]9th July 2015[/editline] Reps dont matter so much for anything, its all about killing yourself/tearing muscles, resting enough, and eating enough. Be consistent and you'll always see progress. Bodybuilding is forcing your body to adapt to conditions which it is not used to inorder to promote muscle growth. If you went to the gym every day and half assed it so you were comfortable then how would that tell your body to get stronger/bigger?[/QUOTE] this is true but how the fuck do you explain this [video=youtube;-leOg-I--7M]http://www.youtube.com/watch?v=-leOg-I--7M[/video] (i know hes bouncing it off his chest & using a ton of hump drive but still)

Size doesn't always absolutely mean strength, look at candito. Motherfucker squats like mid 200's and weighs in at 82 (also he deadlifted 300 or so kg this year at ipf, it was red lighted due to the bar descending but from what I can remember he got it up anyways), and increased his total by something like 60 or 70 kg afaik within two years or so without changing weight class. You can get stronger quite consistently and stay at the same weight Also this (I'm not sure that he locked it out, but im also not an ipf judge) [video=youtube;xZs1DCPLOIo]https://www.youtube.com/watch?v=xZs1DCPLOIo[/video] [editline]9th July 2015[/editline] [QUOTE=Bleach Qeef;48150658]feel like I'm approaching a 2 plate OHP, but idk ohp is a bitch and I'm really really light right now. I could jerk probably 330-350 lbs rn though. Sidenote, I've been tracking my weight multiple times a day and it seems I lose about 7-8 lbs on average from 10 hours of sleep, is this normal?[/QUOTE] you weigh less as soon as you wake up from what ive read (water weight loss and all that during sleep), and considering what you're weighing at the moment I don't think it's too abnormal though ~7 lb's does sound over average

size has almost nil to do with strength [video=youtube;oybPQ85S3lk]https://www.youtube.com/watch?v=oybPQ85S3lk[/video] the WLers at my gym look small as fuck too because they need to fit into a weight class doesn't stop them from jerking my deadlift

[QUOTE=Valon Kyre;48159421]Size = strength the same as strength = size I usually train for size, a side effect of such is increased strength. The only way you can just build strength and no size is to train a lot but not eat enough to match. Then of course you'll plateu because your current mass of muscle simply cannot move any more weight. [editline]9th July 2015[/editline] Reps dont matter so much for anything, its all about killing yourself/tearing muscles, resting enough, and eating enough. Be consistent and you'll always see progress. Bodybuilding is forcing your body to adapt to conditions which it is not used to inorder to promote muscle growth. If you went to the gym every day and half assed it so you were comfortable then how would that tell your body to get stronger/bigger?[/QUOTE] dont forget about dat dere volume though

How do you guys decide when to cut? Also does being in calories deficit make you perform more poorly during workouts or is there no difference?