im a little lost on squat form
twice at the gym i had 2 guys that worked there come up to us to help with our form.
one said ass out first before you bend your knees and we did it like that for the day
the second day another came up and told us to keep our chest high and it was almost like we had our back straight up
ive been looking videos and rippetoe and stuff but im still a little lost
knees should never go past your toes yes? anything else? is it ok for them to be about equal?
[QUOTE=Atrbfs;32430055]im a little lost on squat form
twice at the gym i had 2 guys that worked there come up to us to help with our form.
one said ass out first before you bend your knees and we did it like that for the day
the second day another came up and told us to keep our chest high and it was almost like we had our back straight up
ive been looking videos and rippetoe and stuff but im still a little lost
knees should never go past your toes yes? anything else? is it ok for them to be about equal?[/QUOTE]
Basically pop your chest out like your showing off your tits, squat down, push from heels, dont lean forward and your really gold
[QUOTE=Septimas;32431090] push from heels,[/QUOTE]
i believe that is wrong
you're supposed to use the outer part of your foot, and like, stay balanced on that, not on heels or tippy toes
Should I go with this plan one of the gym guys gave me? He said do it for a month to raise starting strength and then I should make another one including free weights.
10 minutes on crosstrainer as warm up.
70-80flights of stairs on the stepping machine (can't remmeber the name)
then five or six different resistance machines with me lifting 70-100lbs on each.
cooldown is 5 minutes going slow on another machine.
My goal is to lose the little puppy fat (so that I don't get built fat) I have left and put on muscle (I've lost almost a stone over the last two months so far!).
Background is: Fatfuck for first 16 years of lief, realized I hated being a fat fuck this summer upon seeing some pictures of me on holiday and starting trying to get into shape. I eat right now, go for an 8-14 mile bike ride 3-4 days a week and recently decided that I was thin enough to start going to the gym to start putting on muscle (I tried at home when I started trying to get fit but got demoralized when I could only do one pullup). First gym session was on saturday, and I go to the gym 3 times a week now.
weight when started getting fit: 12 stone 1 pound.
weight now: 11 stone 4 pounds.
So am I doing alright? Any improvements? Sorry I don't have many stats for you guys.
[QUOTE=polarbear.;32402239][url]http://forum.bodybuilding.com/showthread.php?referrerid=112033&t=3903313[/url]
thoughts/opinions (more creatine shit and shit)
Once I come off of creatine after using it for a long time, should I expect to lose gains or something?[/QUOTE]
That's not such a great source, (Creatine Transporter System, LMFAO) and doesn't refer to any actual legit studies. If 5g of creatine was not absorbed creatine, it would be totally ineffective and would basically be pissing in the face of all the studies that have showed creatine's effectiveness.
5g of creatine monohydrate post workout has been used and referenced in scientific literature for decades, and it's effective. One thing that is pointed out is the relative uselessness of loading phases. Yes loading phases achieve maximum saturation quicker, but it's mostly wasteful. Besides it's certainly not necessary to consume 20-30g as some supplements suggest.
No you don't lose gains. At most you would lose a little muscular water retention, MAYBE. The actual tissue built is no different from tissue built in the absence of supplementation.
the best creatine is
[QUOTE=SCopE5000;32434452]the best creatine is[/QUOTE]
Given the body of work behind it, and it's proven effectiveness, I'm going to say monohydrate.
Of course every supplement company brings out some new variant and claims it to be much better than the previous variant, and it might even be, but I doubt it. Besides monohydrate is fucking cheap and lasts forever at 5g a day.
Please, any suggestions on how to approach the problem I mentioned yesterday? Tomorrow morning is another workout, and I'd like to know how to tackle it. Should I drop weight by 10-15% and work back up until my back catches up, hold the weight where it's at until my back catches up, or just keep trying to drive forward and hope my back develops quickly enough to keep going?
[editline]22nd September 2011[/editline]
I really don't want to risk a back injury, I don't have health insurance.
STATS.
Squat 270lbs 5x5
Barbell Rows 145 5x5
Bench 145 5x5
Overhead Press 120 5x5
Deadlift 260 1x5
Are these good? I've been on SL 5x5 since may.
[QUOTE=Jah'maaun;32414800]could any of you guys give me some tips on preparing for wrestling season?[/QUOTE]
join cross country. That's what i'm doing this year. I got 2 months of weight training and cross country before wrestling season starts for me. Cardio in wrestling is as good as strength. Probably better.
kinda outside of the convo but what weight class you in?
Oh and also
Tell me if this is good, someone.
I can easily bench 8 reps of 95 pounds for 3-4 sets with 8-10 minute breaks between each set.
I weigh 125 pounds.
Is that statistic good?
i don't really understand why people worry so much about their stats. i think you guys should worry more about progressing more than anything, but that's just me.
[QUOTE=Sleepy Head;32438167]i don't really understand why people worry so much about their stats. i think you guys should worry more about progressing more than anything, but that's just me.[/QUOTE]
Well i first started this year doing a max of like 2-3 reps of 95 pounds. Now i'm up to 8 reps and i can add 5 pounds on each side
Hurray for spar day. Boo for losing 2000 calories a session.
[QUOTE=Atrbfs;32430055]im a little lost on squat form
twice at the gym i had 2 guys that worked there come up to us to help with our form.
one said ass out first before you bend your knees and we did it like that for the day
the second day another came up and told us to keep our chest high and it was almost like we had our back straight up
ive been looking videos and rippetoe and stuff but im still a little lost
knees should never go past your toes yes? anything else? is it ok for them to be about equal?[/QUOTE]
Take in mind squat, like any other exercise, has variations and people's opinions.
Post a video and I'll help you decide by explaining in each side of the rainbow.
[editline]23rd September 2011[/editline]
[QUOTE=Kel|oggs;32436845]STATS.
Squat 270lbs 5x5
Barbell Rows 145 5x5
Bench 145 5x5
Overhead Press 120 5x5
Deadlift 260 1x5
Are these good? I've been on SL 5x5 since may.[/QUOTE]
4 months is it? looks decent enough, the results.
Why is your squat higher than your deadlift? are you long limbed? [hands?]
Going to increase my combo-thingamajig's weigh to 44kgs next monday. 42kgs has gotten fairly easy and my form is much better as I now know how to drive with my feet so I can get the weigh straight to my chest and also the final push to get the weigh abovehead has gotten easier as I've managed to combine to leg drive with my arms' push properlyish. The only worry now is that if I drive incorrectly at the end the weigh will go a bit too far back and I'll end up destroying half my apartment.
[QUOTE=Seith;32438912]Take in mind squat, like any other exercise, has variations and people's opinions.
Post a video and I'll help you decide by explaining in each side of the rainbow.
[editline]23rd September 2011[/editline]
4 months is it? looks decent enough, the results.
Why is your squat higher than your deadlift? are you long limbed? [hands?][/QUOTE]
I don't know, I think it has something to do with SL 5x5 only having Deadlifts once a week, and I up the weight 5lbs every time, so If my squat is progressing 15 lbs a week, and my deadlift is only going up 5x a week...
oh, yeah, forgot that principle as well. well, it ought to even out sooner or later.
my brain is currently taking a vacation, so no smart answers right now .
BDA you can try different back workouts on chords or something like that. If you just wanna keep doing what you're doing, try to drop down the weight a little bit. It's more important to do the exercises right then to be doing more weight. Start lower, make sure you're doing it right, and then you can progress but only if you're sure its not compromising your form. As for changing other weights on your "A" days, I wouldn't.
BDA:
Better to slow down progression a bit on your A days. If you have no health insurance and a disc pops or you clench a nerve (which may happen with heavy weights) you're basically fucked. Just weight this one month for your back to catch up, since it's essential for any real heavy lift/ real power.
[QUOTE=Big Dumb American;32436431]Please, any suggestions on how to approach the problem I mentioned yesterday? Tomorrow morning is another workout, and I'd like to know how to tackle it. Should I drop weight by 10-15% and work back up until my back catches up, hold the weight where it's at until my back catches up, or just keep trying to drive forward and hope my back develops quickly enough to keep going?
[editline]22nd September 2011[/editline]
I really don't want to risk a back injury, I don't have health insurance.[/QUOTE]
lol bro
your squatting 115
stop worrying.
[editline]23rd September 2011[/editline]
on a new note, ive gained 15 pounds since august 15'th.
I also just got on creatine, so i mguessing a bit of it is water, but still.
Bench is at 140,
squat at 205
deadlift at 215,
press max is about 90 pounds.
[QUOTE=WuWei;32444043]BDA:
Better to slow down progression a bit on your A days. If you have no health insurance and a disc pops or you clench a nerve (which may happen with heavy weights) you're basically fucked. Just weight this one month for your back to catch up, since it's essential for any real heavy lift/ real power.[/QUOTE]
Thanks for the advice man; this is pretty much what I figured. I'm going to slow my 'A' day progression by a little bit until I've got up to where I need to be with my back. It'll only be two or three weeks before everything's back on track, so it's really not a very big deal. It's probably better to play it safe and slow while I'm still learning how to do all of this stuff than to rush forward and risk an injury because I overestimated my abilities.
[QUOTE=Septimas;32446130]lol bro
your squatting 115
stop worrying.[/QUOTE]
There is a lot of potential for injury in weight lifting; especially during the early days, when a person is just beginning to progress into heavier weights, and is still learning how to maintain proper form and whatnot. Frankly, I'm surprised that you'd brush off a newby looking for some honest advice with such a flippant comment.
Can someone recommend me a good brand and cheap protein powder please?
[editline]23rd September 2011[/editline]
also should buy this if i'm 15?
[url]http://www.bodybuilding.com/store/opt/sm.html[/url]
[url]http://www.bodybuilding.com/store/un/mj.html[/url]
they contain glutamine which i have no idea what that is
here are some others i found:
[url]http://www.bodybuilding.com/store/true-science/clean-protein.html[/url]
Ugh. Here we go. Noobs trying to find shortcuts, doesn't even know what a mass gainer is.
Basically a mass gainer is just calories, carbs, and protein in one powder. If you look at those labels, they have MASSIVE serving sizes, you're only going to get a few serving per tub.
All you fucking need is whey.
And btw glutamine is one of your amino acids that just helps muscle recovery. Its the most abundant amino acid in your body, and thats just a supplement for more of it.
[QUOTE=Mr_Razzums;32449387]Ugh. Here we go. Noobs trying to find shortcuts, doesn't even know what a mass gainer is.
Basically a mass gainer is just calories, carbs, and protein in one powder. If you look at those labels, they have MASSIVE serving sizes, you're only going to get a few serving per tub.
All you fucking need is whey.
And btw glutamine is one of your amino acids that just helps muscle recovery. Its the most abundant amino acid in your body, and thats just a supplement for more of it.[/QUOTE]
well.. this is what i've been doing for the past month
Cheap protein mixed with glutamine from walmart
3000-4000 calories in food
I've gained about 6 pounds
Yar, get whey protein if you're not getting enough out of your meals. L-Glutamine is the most common protein found in your muscles, or something along those lines. Not sure, but my brother takes it instead of whey.
Creatine is kinda different, I don't know much about it myself but you should read up on it before taking it imo.
A lot of the shit you linked seems too commercial. Some supplement that's very commercial and twist words to make it sound like you will be the beefcake motherfucker if you take it, chances are that it's just going to eat your money, and there are better options.
Whole milk and oats + something to make this tasty (fruits, chocolate sauce,...) is a nice weight gainer. Lots of calories and protein, but your farts get kinda smelly :P
[QUOTE=WuWei;32452141]but your farts get kinda smelly :P[/QUOTE]
too late on that
i was doing core the other day in cross country and i let out a big one in the middle of the whole team v:v:v
[editline]23rd September 2011[/editline]
[QUOTE=polarbear.;32450022]Yar, get whey protein if you're not getting enough out of your meals. L-Glutamine is the most common protein found in your muscles, or something along those lines. Not sure, but my brother takes it instead of whey.
Creatine is kinda different, I don't know much about it myself but you should read up on it before taking it imo.
A lot of the shit you linked seems too commercial. Some supplement that's very commercial and twist words to make it sound like you will be the beefcake motherfucker if you take it, chances are that it's just going to eat your money, and there are better options.[/QUOTE]
I made my choice. Fuck all that shit i linked. At costco there's huge bags of protein for like 20 bucks that have a fuckload of servings
Got a chance to get into my college's gym with a few new peeps.
We used creatine to work out and use whey to recover..
Is that the right order?
How's this routine.
3x12 Bench Press
3x12 Lat Pull-downs
3x12 Leg Press
3x12 Shoulder Press
3x12 Bicep Curls
3x12 Tricep Pulldowns
Given to me by a trainer at the gym, repeated 3 times a week. Is this a good routine for mass gain?
Read the sticky and op bro, or you won't get far in this section.
Also that's a silly split, you can work to higher capacity and more efficiently if you break stuff up into different days. ie. legs/torso/arms/torso
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