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

If you want a split, Candito's Linear Program is meant to be great, I knew a few lads from football who used it and can testify this. I did something very similar to it last year and had great results. [url]http://www.canditotraininghq.com/free-strength-programs/[/url] [editline]22nd July 2015[/editline] [QUOTE=Over-Run;48266280]Nah no pain the next day[/QUOTE] You're probably ok then

[QUOTE=cathal6606;48258394]Homegym represent What kind of adjustable bench are you looking at? I got one before and it wasnt worth shit, too light and wobbly. I spent the same amount on a regular old flat bench and have never looked back[/QUOTE] I was thinking of getting a flat bench that could be raised up to a vertical level so I can do regular dumbbell presses/flys, rows, incline press, and shoulder press. I definitely don't have enough space in my apartment right now for a proper power rack, so the only equipment I'm really thinking of is mats(so I don't dent dat hardwood floor), dumbbells, and a bench. Also, I hit up my local sports store yesterday and the standard 14'' dumbbells are simply too short to handle larger amounts of plates. I tried a handle with two 25's on each side and it was just absolutely ridiculous and oversized, and really awkward to grip. Has anyone had any good luck with adjustable twist-rod dumbbells? [editline]22nd July 2015[/editline] It should be noted I tried a standard 14'' dumbbell handle stacked with as many 10s as possible, and I could only get up to 4 on each side(so roughly 85 lbs). That's not a light weight by any means, but I'll most likely outgrow it in 3-4 months, and after that I can't add any more unless I pop over to 25's(which is awkwardly sized but at least increases weight).

I had that problem too with adjustable dumbbells, you cant add a lot of weight and when you do its really awkward, so I stopped using dumbbells once I grew out of them. Seems like the only solution is to buy the adjustable ones and then go buy some 90-110lb non adjustable ones.

Found a bar and some 15lb weights in the basement, been doing 21's when im bored

[QUOTE=dnqboy;48264930]I started lifting about 100 pounds lighter after watching the videos above, so that I can go all the way below parallel. It sucks going back so much in weight, but then again I'm sore in areas I haven't been in, before, so I guess that's good. Also approaching the 1 year mark in a couple of months :v:[/QUOTE] [QUOTE=CabooseRvB;48265024]With that video I may need to re-evaluate my form. Lately I may have been getting away with a lot by pushing with the balls of my feet. And even as I do a regular squat without the bar it looks like my back rounds out just when my hips and quads break the plane. Now actually that I think about it a bit more, if I just continue to work on pushing out my butt as I come up, that usually forces my body to lean back onto the heels of my feet and everything else ought to fall into place. Time to experiment and get back on 1 plate to see.[/QUOTE] Experienced this last year. Once I started getting coaching for Oly lifts, I had to rework my squat for a good 2-3 months. Hell, I'm sure even now there are days where my Olympic form is pretty meh. My biggest and most common problem is getting too forward. Not all that long ago I was getting really forward, with like 80% weight on my toes/ball of my feet. It was so annoying because I kept trying to fix it. Then finally I just did a mini-deload and I guess just tweaking my bar position, and focusing on getting my balance right did the trick. I still have a tendency to go forward on anything fairly even, which extends to front squats, clean & jerks, and snatches (some weeks my snatches get stupidly forward to the point of my heels coming off the ground). But then of course the next week shit improves. At least in the past few months my form has gotten much better and more consistent.

[QUOTE=cathal6606;48268400]I had that problem too with adjustable dumbbells, you cant add a lot of weight and when you do its really awkward, so I stopped using dumbbells once I grew out of them. Seems like the only solution is to buy the adjustable ones and then go buy some 90-110lb non adjustable ones.[/QUOTE] fuark thatd be at least a $200 extra on top of what im already spending though tears

Watch out for sound. Just me doing five squats. [vid]https://dl4.volafile.io/get/A2IyP21XOg_7p/20150722_105535_1_.webm[/vid] So after watching myself, I have that habit of leaning forward on some of the reps especially the last one. I think I need more tuning.

made some big jumps this last week after taking a break. Maybe I just got better at technique, idk. front squat - 260 to 285 full clean - 205 to 240 snatch is still stuck at 135. Really need to work on that

So my dad is against the idea of posting progress pictures on social media, because people steal photos and I will appear in gay sites, lmao But honestly I love my back right now, loving the progress, sadly I don't have a back picture before lifting, but I can tell you my back was super flat, been lifting for 7 months [IMG]http://i.imgur.com/yxvHoL2.jpg[/IMG]

Brb posting this on gay sites

Aren't we already on a gay site?

[QUOTE=CabooseRvB;48269939]Watch out for sound. Just me doing five squats. [vid] So after watching myself, I have that habit of leaning forward on some of the reps especially the last one. I think I need more tuning.[/QUOTE] don't 'lunge' when picking up the bar, it'll bite you in the ass with bigger weights. Get under it symmetrically, set up your back and arms, THEN pick it up and walk out to squat

[QUOTE=Antdawg;48273665]Aren't we already on a gay site?[/QUOTE] I've got rear glutes spread on a few websites

Rice crispy knees. Snap crackle and pop

yeah, ive started noticing them loud joints and it grosses me out. been watching my form more and upping the fish oil and the noise isnt as bad

Holy shitoli, so I used the set of calipers to measure body fat, apparently I come in at 7-8%?! I swear, it's the thinnest of layer of fat that is covering my abs, when I tense my stomach I can see just the very hints of it underneath that pudge of sin.

Hey, could use a bit of advice. I'm one of those guys who puts on muscle easily, but also can easily put on weight. Back when I was going to college, I managed to keep in reasonably good shape, but since I left I've found myself going soft. I'm six foot two, have a pretty broad-shouldered build, and weigh around 260 pounds. I have no money and don't have access to a proper gym - Just a bench press in my basement with an adjustable seat and a piddly dumb-bell set with a maximum of 80 pounds. I can go for runs around the block to try and work on cardio, but does anyone know a good way to train my muscles back up without needing equipment? A solid way to cut down on fat would be sweet as well, but if I could get ripped again I wouldn't care as much. More than that, I want to ask how bad an idea my eating habits are, and whether they're likely to seriously get in the way of improving myself if I don't change them. Most days, I have maybe one or two meals a day, and they're fairly large ones. My diet isn't exactly balanced - Lots of chicken and beef, lots of spicy food, and rice is a common component of most of my meals - I don't have many greens. So treat me like I don't know shit, because I don't know shit. Any pointers would be welcome. Thanks, folks.

For cutting fat/the bad stuff from your body, filter out what you know is bad. I can't tell you what workouts or what to do exercise-wise since I'm also doing workouts and figuring what I need to do as I go along. My advice for that is to keep a food log with you to keep account on what you eat daily, count the grams of carbs, fats and protein (macronutrients) you take in and see what's out of whack. Simple choices just like replacing soda with water or even picking the healthier option on a restaurant menu if you go out to eat with friends makes worlds of differences. DRINK MORE WATER TOO! Replace any sodas or juices with more water, if you do drink anything such as juice or soda, supplement with more water. If you intend on becoming more proactive, you need to up your water intake.

[QUOTE=CabooseRvB;48281593]For cutting fat/the bad stuff from your body, filter out what you know is bad. I can't tell you what workouts or what to do exercise-wise since I'm also doing workouts and figuring what I need to do as I go along. My advice for that is to keep a food log with you to keep account on what you eat daily, count the grams of carbs, fats and protein (macronutrients) you take in and see what's out of whack. Simple choices just like replacing soda with water or even picking the healthier option on a restaurant menu if you go out to eat with friends makes worlds of differences. DRINK MORE WATER TOO! Replace any sodas or juices with more water, if you do drink anything such as juice or soda, supplement with more water. If you intend on becoming more proactive, you need to up your water intake.[/QUOTE] Sounds good. Is tea an acceptable substitute for water? I just add a bit of milk to it, but it's like 80-90% water anyway.

[QUOTE=archangel125;48281614]Sounds good. Is tea an acceptable substitute for water? I just add a bit of milk to it, but it's like 80-90% water anyway.[/QUOTE] It may, but personally I wouldn't recommend chugging down the stuff after a run or a workout.

[QUOTE=archangel125;48281555]Hey, could use a bit of advice. I'm one of those guys who puts on muscle easily, but also can easily put on weight. Back when I was going to college, I managed to keep in reasonably good shape, but since I left I've found myself going soft. I'm six foot two, have a pretty broad-shouldered build, and weigh around 260 pounds. I have no money and don't have access to a proper gym - Just a bench press in my basement with an adjustable seat and a piddly dumb-bell set with a maximum of 80 pounds. I can go for runs around the block to try and work on cardio, but does anyone know a good way to train my muscles back up without needing equipment? A solid way to cut down on fat would be sweet as well, but if I could get ripped again I wouldn't care as much. More than that, I want to ask how bad an idea my eating habits are, and whether they're likely to seriously get in the way of improving myself if I don't change them. Most days, I have maybe one or two meals a day, and they're fairly large ones. My diet isn't exactly balanced - Lots of chicken and beef, lots of spicy food, and rice is a common component of most of my meals - I don't have many greens. So treat me like I don't know shit, because I don't know shit. Any pointers would be welcome. Thanks, folks.[/QUOTE] This is an excellent primer on pretty much most things you'd want to know: [url]https://www.reddit.com/r/Fitness/wiki/index[/url] Specifically, check the FAQ out: [url]https://www.reddit.com/r/Fitness/wiki/faq[/url] Pretty much it is going to be hard to put on serious mass without proper equipment. You can do most things with just a barbell and dumbbells (assuming you have enough weight to progress your lifts). Focus on oly/compound lifts. Aka stuff like bench press, deadlift, squats (hard to do without squat rack though), weighted pull ups, etc. Bodyweight exercises are possible to gain mass but you have to be really good at doing it and really know what you are doing. Even then, it has an upper limit. It is important to know that the most important thing in building strength/mass is being able to push your maximum strength - we are talking exercises that are challenging to do after doing 5-8 repetitions (70-100% of your maximum possible weight you can lift) The reason why bodyweight only works to a point is you will quickly reach a point where a standard push up will take you 50+ reps before you start challenging yourself. You simply aren't building muscle doing that, just endurance. There are tricks to get your body to push more weight though with the right leverage and technique. Expert bodyweight exercise routines are very hard to do more than 10 of, and there are people out there who have done a pretty good job at building mass doing bodyweight out of it. If you want to trim fat (which I would suggest doing first if you weigh 260lbs and likely have a higher BF% than something like 14-16%), then you have to focus on cutting while exercising. Eat plenty of protein while working out to preserve muscle mass. Eat 500-600 cals under your TDEE (the amount of calories your body uses in a day) to cut weight - you want to shoot for 0.5-1lb of fat loss per week. You can do more, but the higher amount of fat you lose per week the more you put your muscles at risk of being wasted as well (which is why you eat a good amount of protein while working out to help preserve them - read the FAQ I linked to get specifics). Cardio is great in that it builds endurance, which can help you lift better (longer workouts, not winding yourself as easily between sets, etc) as well as being great for endurance in general. It also helps burn off a couple hundred extra calories if you are cutting. But it doesn't "burn fat" anymore than doing anything else does. An hour worth of lifting actually often burns more calories than a typical cardio session. Fat is burned off simply by being in a calorie deficit, and nothing else. Being a more active person in general (suprise) causes you to use more calories in a day, which in turn is what leads to weight loss for many people that transition into active lifestyles. But you can accomplish the same thing with just adjusting the diet, which is often much easier to do.

offtopic, but i ran a speedtest while wired in from work [IMG]http://i.imgur.com/BDUuZU0.png[/IMG] [B]daaaaaaaaaaaaaaamn[/B] kinda reminds me of the stats of guys who can squat more than they can deadlift lel

[QUOTE=Antdawg;48273665]Aren't we already on a gay site?[/QUOTE] If you say "no homo" before sucking a dick, it's not gay.

[QUOTE=aznz888;48284383]squat more than they can deadlift lel[/QUOTE] das me :disappoint:

[QUOTE=Exigent;48284927]das me :disappoint:[/QUOTE] Shame [img]https://lh3.googleusercontent.com/hsrRPUdKGTUH-bW6IifSx-v07n5nqueIztmRMZ-sI7yU9DIuF9ug5lQpVO9lcvwJFWA=w300[/img]

[QUOTE=aznz888;48284383]offtopic, but i ran a speedtest while wired in from work [t]http://i.imgur.com/BDUuZU0.png[/t] [B]daaaaaaaaaaaaaaamn[/B] kinda reminds me of the stats of guys who can squat more than they can deadlift lel[/QUOTE] tfw everything becomes a lifting metaphor

Fucking gyms with 40 treadmills and 3 squat racks What is this guis

[QUOTE=aznz888;48284383]offtopic, but i ran a speedtest while wired in from work [IMG]http://i.imgur.com/BDUuZU0.png[/IMG] [B]daaaaaaaaaaaaaaamn[/B] kinda reminds me of the stats of guys who can squat more than they can deadlift lel[/QUOTE] The fuck kind of God tier Comcast you got?

[QUOTE=General;48285346]Fucking gyms with 40 treadmills and 3 squat racks What is this guis[/QUOTE] [I]a dark dystopian future, where the only thing left in gyms are machines and treadmills[/I]

Is anybody else really shit at dips? I can't even do 1. Like I go down and then I just loose all power and can't go back up.