[QUOTE=Carbo;30273363]Uhm question
How ineffective as fuck is my workout
Curls
Benchpress
Pullups
Dips
Pec flies (Should I do lying dumbell flies?)
Tricep pulldowns
Low rows
45 degree angles leg press (Should I do squats? I suck at the form..)
Leg curls
Leg extensions
25 crunches and 25 situps with this holding 16 pound ball (Should I also do 15 situps each for obliques?)
[img]http://www.yorkfitness.com/images/thumbs/0000445.jpeg[/img]
4 times a week
And how should I spread it out, do a split or whatever
DONT YELL AT ME IM JUST A CONFUSED BOY
[editline]5th June 2011[/editline]
Also almost everything is 3-5 sets of 8
[editline]5th June 2011[/editline]
As for diet I eat about 4000 calories daily, good amount of protein fats and carbs, alot of it is unhealthy, I have no gottdamn willpower, but that's ok because I'm just trying to gain weight ?[/QUOTE]
post more shirtless pictures so [del]i[/del] we can judge your progress
[QUOTE=angelangel;30306000]post more shirtless pictures so [del]i[/del] we can judge your progress[/QUOTE]
plizz
still doing my starting strength and fucking loving those squats.
So I noticed it was gymtime again and decided to hit the road. Once I arrived there I found my worst enemy. "That guy that does curls in the squat rack".
Some bros of mine were there and apparently he had been curling there for over an hour already.
And that was all he did that day.
[QUOTE=angelangel;30306000]post more shirtless pictures so [del]i[/del] we can judge your progress[/QUOTE]
p.s.a:
Asking 12 year old boys for shirtless pics is no less worse/creepy than adult men asking 12 year old girls for shirtless pics
I failed doing 85kg squats today
feelsbadman
[QUOTE=NotMeh;30307238]I failed doing 85kg squats today
feelsbadman[/QUOTE]
i haven't even attempted 50kg, i'm not really struggling with 36kg though. i guess there is a big gap though ;_;
I find it funny how I could do 80 kg x 3 but not 85 kg x 1
[editline]7th June 2011[/editline]
what did make me smile today though is when some dude in his 20s loaded 40kg on the bench and started doing 1/4 reps with it
feltfunnyman
we need a gym stories thread
so i've seen this guy in my gym twice, he goes on the treadmill..... and walks slower than SLOW(slower than old people)... for like 30 mins...... wtf is he doing. He walks in fine? Why does he do this? WHY!??????????????????
tried asking him yet
he looks like a serial killer
[QUOTE=JaegerMonster;30306330]p.s.a:
Asking 12 year old boys for shirtless pics is no less worse/creepy than adult men asking 12 year old girls for shirtless pics[/QUOTE]
but i like girls
[QUOTE=caaaasus;30310964]but i like girls[/QUOTE]
but theyre 100
[QUOTE=NotMeh;30307238]I failed doing 85kg squats today
feelsbadman[/QUOTE]
I'm still on 70kg
Though I always try to achieve a good ass to grass before adding weight again.
atg doesnt matter tbh
Even if it doesn't matter it's just what I want to get out of it.
[editline]7th June 2011[/editline]
Also atg just feels better to me.
I've been carefully doing barbell squats and rising weight slowly. I'm slowly making it bigger part of my leg routine, cause I don't wanna rush and fuck up my technique or find myself crushed under the barbell. I still don't get my legs sore just from squats, more like my back even though my technique should be mmkay. Last time I did 12,12,12 with 80 kg. Next time I'm gonna do 10 10 10 with 85 kg, then 11 10 11 n then again add a few reps (plus warmups of course). I currently squat twice a week (or three times per two weeks), once on my leg day and one on some other day.
why are your reps so high
how the hell would you get crushed under the barbell?
if you're using the squat rack you should be just fine, i'm the living proof of that
It would just bounce a bit, I don't think those things would crush your toes unless your legs are so spread out.
[QUOTE=caaaasus;30313001]why are your reps so high[/QUOTE]
Slowly building up weight. And I often do more reps than people here. ~12 gives me the nice pumped up feeling I love. Though I vary alot and do 5s too.
[QUOTE=NotMeh;30313024]how the hell would you get crushed under the barbell?
if you're using the squat rack you should be just fine, i'm the living proof of that[/QUOTE]
My gyms squat rack doesn't have those "stoppers".
I always squat as low as I can go holding my back straight, and the weight usually moves towards my front when I go low and It's probably quite hard to get off under the barbell
if you can do 10 10 10 i think you should raise the weight...
[QUOTE=Maucer;30313279]Slowly building up weight. And I often do more reps than people here. ~12 gives me the nice pumped up feeling I love. Though I vary alot and do 5s too.
[/QUOTE]
ya thats because its usually useless to reps that high
[QUOTE=NotMeh;30308450]I find it funny how I could do 80 kg x 3 but not 85 kg x 1
[editline]7th June 2011[/editline]
what did make me smile today though is when some dude in his 20s loaded 40kg on the bench and started doing 1/4 reps with it
feltfunnyman
we need a gym stories thread[/QUOTE]
Exactly how is that weird? That makes perfect sense.
how am i supposed to hold the bar when doing squats? I usually hold it fairly low on my upper back and support a lot of the weight with my arms. Most people just lay it on their shoulders it seems, but that hurts like hell.
[QUOTE=WPlayer;30311348]Even if it doesn't matter it's just what I want to get out of it.
[editline]7th June 2011[/editline]
Also atg just feels better to me.[/QUOTE]
[i]In conclusion, the results of our study support the
theory that increasing the squatting depth (from a partial [ø2.36 rad at the knee joint] to a parallel [ø1.57
rad at the knee joint] to a full squat [ø0.79 rad at the
knee joint]) has no significant effect on the relative
contribution of the BF to the total electrical activity of
the major muscles involved in the lift. The activity of
the VL and the VMO also appears to be fairly consistent across the 3 depths tested, with the exception of
those variations reported in the VMO. The primary difference appears to be in the EMG activity of the GM
among these 3 squatting depths[/i] --Journal of Strength and Conditioning Research, 2002, 16(3), 428–432
q 2002 National Strength & Conditioning Association
To sum this up - lord Casus is partially correct. There is no substantial difference in between all forms of squatting (Parallel, Full and partial). Yet, if one is to look further into the findings of this study, he shall find these facts -
1. The Vastus medialis (VMO) is less active during Partial and Full squats. (30%~ in comparison to 18-22%~)
2. The Gluteus maximus (GM) is much more substanially active during full squats.
Take these in consideration, if you're aiming at a specific point on your leg.
[url]http://www.edulife.com.br/dados%5CArtigos%5CEducacao%20Fisica%5CMuscula%C3%A7%C3%A3o%20e%20Condicionamento%20Fisico%5CThe%20Effect%20of%20Back%20Squat%20Depth%20on%20the%20EMG.pdf[/url]
[editline]7th June 2011[/editline]
[QUOTE=sp00ks;30316731]how am i supposed to hold the bar when doing squats? I usually hold it fairly low on my upper back and support a lot of the weight with my arms. Most people just lay it on their shoulders it seems, but that hurts like hell.[/QUOTE]
Get a towel, or deal with it.
[QUOTE=sp00ks;30316731]how am i supposed to hold the bar when doing squats? I usually hold it fairly low on my upper back and support a lot of the weight with my arms. Most people just lay it on their shoulders it seems, but that hurts like hell.[/QUOTE]
If it hurts to much buy a Squat Cushion (I call them pussy pads no offense) [url]http://www.amazon.com/Squat-Sponge-diameter-Olympic-Barbell/dp/B001LRCGWG[/url]
i like the girl in that pic
She's a little on the too muscle-y side but i still would
[editline]7th June 2011[/editline]
[QUOTE=sp00ks;30316731]how am i supposed to hold the bar when doing squats? I usually hold it fairly low on my upper back and support a lot of the weight with my arms. Most people just lay it on their shoulders it seems, but that hurts like hell.[/QUOTE]
I stick with mid upper back region. Resting it on the shoulders is dumb for several reasons.
Well I've been working out for a month, can handle alot more weight than when I started, aesthetically I see no difference though...
Das bc it's only a month yo
[editline]7th June 2011[/editline]
you'll see changes it just takes time but you can def be proud of your gains
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