Still keeping up with 2 mile runs..this is a good system.
2 miles a day will keep the Drill Sergeant away.
So I've hit a bit of a plateau at the minute and have just penned a 4 week programme to hopefully bust it...
My question is, is it worth starting half way through the week on a wednesday or best to wait until Monday and start fresh?
Start fresh. You will love yourself and the training if you are optimally recovered !
guys something bad happened to me during squats today
I was doing my warm-up set, which consists of only the bar (20kg) and after I did that, my quads literally started aching for no reason.
It felt kind of like a muscle sore but way more painful, my legs felt kind of stiff too whenever I attempted even a bodyweight squat.
I literally have no idea what happened there. Did they cramp? Am I going do die?
[QUOTE=WuWei;31647248]Start fresh. You will love yourself and the training if you are optimally recovered ![/QUOTE]
I was thinking the same but thought it was being lazy.
New routine on Monday it is then, will hopefully get out of the rut and start progressing again!
[QUOTE=SCopE5000;31638267]This guy is my motivation right now:
[img]http://2.bp.blogspot.com/_MEvj79wiUOg/TDYTlgEzmaI/AAAAAAAAGdM/GitunnZNVtQ/s1600/Ulisses+Williams+Jr4.jpg[/img]
[B]Natural,[/B] 5'10 (my height), 210 off season, 190 on season.[/QUOTE]
Ye I doubt it
Not gonna say beyond a fair doubt that he isn't natural, but protip: Just because they compete in natty comps and say they are natural doesn't mean a fucking thing. A lot of "natural" competitors are on gear.
[QUOTE=NotMeh;31647327]guys something bad happened to me during squats today
I was doing my warm-up set, which consists of only the bar (20kg) and after I did that, my quads literally started aching for no reason.
It felt kind of like a muscle sore but way more painful, my legs felt kind of stiff too whenever I attempted even a bodyweight squat.
I literally have no idea what happened there. Did they cramp? Am I going do die?[/QUOTE]
Had this. Next workout it went away.
I intend to begin the PowerLift 5x5 program Monday. I've got to stock up on food this week and start figuring out my diet. Does anybody have recommendations for healthy, high-protein foods that don't require much in the way of preparation? Chicken breast, white rice, tuna, eggwhites, protein shakes, and gainer shakes are all I can really think of off the top of my head, and the last time I tried maintaining a super high-protein diet the lack of variety in meals got extremely boring, so I'm open to suggestions.
I don't know how much of a difference only 12 weeks of solid strength training can make in my physique, as I've never tried it before, but I'm excited to get started and find out. I've never been happy with the way I look, and I'd like to actually do something about that rather than piddle around at the gym for a couple weeks with no clear direction or goals, which is what's always killed my drive to go in the past. I've just got to find a way to hold onto this initial excitement long enough to see results with this new method.
I want to get [i]big,[/i] because getting toned (which is what the high-rep, split routine isolation exercises I'd tried to make work before promised to do) doesn't actually seem to work if you lack any sort of base to tone. I have very little natural muscle, and combine that with the birth defect that's disfigured my ribs and given me the appearance of man-boobs and a pot-belly my whole life, then all "toning" exercises are going to do is highlight my flaws, right? The literature I've been reading, and personal preference, suggests that the best non-surgical way to overcome those flaws is by putting on muscle. Expanding my chest, shoulders and back would make the depression less noticeable, eliminate that "man-boob" look I've always struggled with, and hopefully even swell my ab muscles enough to overcome the "shelf" that my jutting lower ribs make, so I can finally make that pot-belly less noticeable (but, I don't think I'll ever be able to have a six-pack while the defect remains uncorrected). The fact is, I've been "slimming down" for years, and while I've lost a lot of weight and am looking much better than I did in high-school, it's clear that the things I hate about my body can't just be melted off. Even after boot camp, when I was a near-skeletal 170 lbs standing in at 6'5", I had the man-boob and pot-belly look. Admittedly, I've put about ten pounds back on since basic, and am now carrying a bit of extra baggage in my ass, love handles, and upper-arms, but my point remains the same: getting skinny isn't helping. That leaves me with two options: bury the flaws in a healthy layer of muscle, or give up. Obviously I'm not wanting to throw in the towel yet.
Anyway, that's my motivation for beginning a true "strength building" routine for the first time, and so here's my statement of intent: I will follow the 5x5 weightlifting routine for a minimum of 12 weeks and keep logs of my gains, plus weekly pictures so I can track my progress. At the end of the twelve weeks, I will assess the changes in my body and strength, and determine whether it would be beneficial to continue training in that manner, or to seek out other options.
Suggestions and advice on getting the most out of my workouts are definitely appreciated because this will be the first time I've done a proper strength-building program, and I know very little about what I'm getting into.
ive considered 5x5, but id feel like i wasnt going hard enough by starting with the bar. im by no means a heavy lifter, but i feel like it'd be too easy.
That and the fact that my dad/uncle think that im a traitor if i do it any way but their way
I think the bar is [i]exactly[/i] where I should be starting, ha. I can't even do a dozen proper push-ups anymore, and the most I was ever able to do was 40-sum. I'm definitely not what anybody would "strong," so even if the bar [i]does[/i] seem too light at first, I figure it's better to take some time getting familiar with it than to over-estimate my abilities and fall short.
You just pretty much listed everything that a high-protein diet needs.
Now if you want to actually gain weight, get a maintenance calculator (Google) and add
500 calories to that, now go to [url]http://swole.me/[/url] and enter your calories and you're good to go.
Such a thing as "toning" and such "toning" exercises do not exist, spot fat burning is bullshit as well.
By your description you sound skinnyfat, and if you want to change that, then simply go on a cut after you're done with bulking.
To cut you need to once again take your mintenance cals but now subtract 500 from them, enter them to swole.me and you're good once again.
Also I'll repeat again: Exercises have NOTHING to do with how skinny or fat you are, it's all about your diet.
After those 12 weeks, if you've reached your goals, consider moving on to other routines (Eg. Layne Norton's PHAT). But for now just follow what SL 5x5 tells you.
[editline]10th August 2011[/editline]
also there's nothing wrong with isolation exercises, they simply don't work out multiple muscles the way compounds do it. (Which is why they generally aren't recommended for beginners)
What's the point of doing Power Cleans if I'm already doing Squats and OHPs?
[QUOTE=Oneperson;31655454]What's the point of doing Power Cleans if I'm already doing Squats and OHPs?[/QUOTE]In general, the olympic exercises and their related exercises build power while the squats OHP's and everything else builds strength.
[QUOTE=Octave;31655486]power cleans build power, squats and ohp build strength[/QUOTE]
wat
[QUOTE=NotMeh;31655497]wat[/QUOTE]I changed it to be more specific, but more power means energy is applied over a short amount of time, in an explosive movement, while strength is just the amount of raw weight you can move.
[url=http://www.tacticalstrength.com/2009/01/defining-strength-and-power/]Here's[/url] a pretty good article explaining the difference as applied to weightlifting.
Olympic lifting is so awesome.
[QUOTE=JaegerMonster;31648351]Ye I doubt it
Not gonna say beyond a fair doubt that he isn't natural, but protip: Just because they compete in natty comps and say they are natural doesn't mean a fucking thing. A lot of "natural" competitors are on gear.[/QUOTE]
So... Do most lifters eventually take steroids?
I mean, That/zyzz/hugh jackman in wolverine, is the sort of physique I desire, how far can I go natural?
[QUOTE=SCopE5000;31657632]So... Do most lifters eventually take steroids?
I mean, That/zyzz/hugh jackman in wolverine, is the sort of physique I desire, how far can I go natural?[/QUOTE]
Yeah, you can definitely get that naturally. The guy in dreads looks p nat to me, just takes lot of effort and possibly good genetics.
Yo guys, any cutting advice you guys got? Been bulkin for way too long now and I want to cut now.
[QUOTE=SCopE5000;31657632]So... Do most lifters eventually take steroids?
I mean, That/zyzz/hugh jackman in wolverine, is the sort of physique I desire, how far can I go natural?[/QUOTE]
Most famous ones sadly. The thing is when you enter a "nats" competition all you need to do is to sign a paper to convince you haven't taken any roids. You most likely are not tested. Besides I doubt test can show whether you took roids for a few years a few years ago.
Funny, but sad. There was another "naturals" BB competition somewhere in central europe. All of a sudden white coated men came in the locker room to pick random victims to be tested (which they usually don't do). They had to cancel the competition because most of the competitors ran away. Heard about this on the radio around a year ago.
E: it was in belgium and ALL competitors ran away :pwn:
I'm picturing these huge weightlifters running from a couple of skinny nerd lmao
[QUOTE=SCopE5000;31657632]So... Do most lifters eventually take steroids?
I mean, That/zyzz/hugh jackman in wolverine, is the sort of physique I desire, how far can I go natural?[/QUOTE]
Jackman's physique is obtainable easily. Just would require time and dedication.
Zyzz has (or [B][I]was[/I][/B] [B]Ha!)[/B] been on steroids for two years, but I'm not even going to go as far as calling it naturally unobtainable, because it's not.
Honestly this is a huge bag of cats, there's a lot of factors determining just how far you could go naturally and it varies greatly depending on your genetics.
As for whether most lifters eventually take steroids, yeah, a lot do. Some don't. I think most guys just get fed up with the waiting game, because really, that's what muscle building becomes. Like a lot of guys fail to underestimate the time frame in which they could get HYOOGE, they see some jacked up dude in the gym and they are like "yo man I could be him in two years" then they get pissed off when they aren't, so they hit up AAS, not realizing this jacked gym junkie has probably been working his ass off for 5+ years.
If you go on a few cycles and achieve the desired results, then quit taking steroids, will the physique you got from juicing stay there if you continue working out normally?
[QUOTE=polarbear.;31670386]If you go on a few cycles and achieve the desired results, then quit taking steroids, will the physique you got from juicing stay there if you continue working out normally?[/QUOTE]
Yes unless you abuse them
[QUOTE=polarbear.;31670386]If you go on a few cycles and achieve the desired results, then quit taking steroids, will the physique you got from juicing stay there if you continue working out normally?[/QUOTE]
If you know what you are doing yes, you can probably keep 80-90% of gains. A lot of guys mistake muscle loss for loss of water retention.
On the other end of the spectrum, I cannot overstate how much idiots really need to do their post cycle treatment, this is where teenagers abusing roids have been hurt the most by the retarded "keep them in the dark and feed them shit" attitude that is currently taken towards providing teens with real information.
[QUOTE=polarbear.;31670386]If you go on a few cycles and achieve the desired results, then quit taking steroids, will the physique you got from juicing stay there if you continue working out normally?[/QUOTE]
I heard about a guy who lost all his gains after his first (and only) cycle and killed himself
lol
[QUOTE=NotMeh;31670466]I heard about a guy who lost all his gains after his first (and only) cycle and killed himself
lol[/QUOTE]
YEAH BRO, I'M SO ALPHA I DON'T NEED TO DO PCT TO BRING UP MY HORMONES TO BASELINE.
Oh wait there goes my gains, and my test is low, so now I'm depressed and getting bitch tits, abloo bloo
I was thinking of storing some D-bol before I lose my connections for it, I'm 15 now and would hate to stay as tall as Lee Priest, and no need to rush muscle gains since there are only 3-4 guys in my school that are more swole than me.
And the fact that I have no goddamn bodybuilding experience...
It takes so long to exhaust your own potenial. What's this sudden rush of queers wanting to gain mass fast? For what?
You want girls? You want to be accepted as an "Awesome" person? is that it?
[QUOTE=Seith;31671304]It takes so long to exhaust your own potenial. What's this sudden rush of queers wanting to gain mass fast? For what?
You want girls? You want to be accepted as an "Awesome" person? is that it?[/QUOTE]
Well, yeah. Probably.
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