Weight-Lifting Thread (General Fitness Thread)

[Nalej]

While I was on deployment out in the Gulf I worked out 5 days a week
After every workout I did a 20 min ab routine and did some cardio maybe once or twice a week .
After 6 months I had a nice six pack- but it was consistantly over 100 degrees on the ship though
So maybe steam rooms might be helpful- shed off all that water weight
Make sure you hydrate though!

[TitleTown088]

Its all diet man.....ab exercises and all that help to build abs, but your not going to see them unless you get insanely lean. To see abs your probably going to have to be between 8-10 percent body fat. Getting there is going to take an insane diet and cardio program unless your just a naturally ripped guy.

Yep. I do specifically abs only once a week and I've got a 6 pack. You hit your abs up with the other lifts because abs are there to essentially stabilize your spine from what I understand.

Then again, I'm naturally a real lean guy. Gaining weight is my issue, not definition.

[Verloren]

What are some good proteins and weight gainers?
Depends on your company preference, taste, money availability and what you want (eg whey protein concentrate/blend vs whey protein isolate).

[Rob S]

Yeah, abs are huge for compound lifts. I rarely train abs directly.

[Bosanac01]

last time i measured my body fat I was at 11.6%.

I'm like 5'8-9

180. Looking to get at around 200.

[DiG]

didnt do it, but like any cardio program, if you stick to it and keep a good diet you will see good results. I dont believe any heavy weight training is involved tho, so its probably not a strength builder.

it supposedly does strength also through various interval training where you use your body weight. mainly a lot of different pushup variations id guess.

[Rob S]

it supposedly does strength also through various interval training where you use your body weight. mainly a lot of different pushup variations id guess.

I think muscular endurance will go up for sure and if you havent been lifting ever, you will see max strength go up too. If you have been lifting for a while tho, I doubt body weight exercises will effect strength that much.

[BigJohn98]

This is my situation. I'm about 6'0-6'1 and last time I weighed myself I was 154.4 lbs. I'm trying to get bigger muscle-wise and weight-wise. I'm not trying to look like a body builder, but I want to get up to close to 200 lbs, attain more muscle mass, and get a six pack. I work out 4 times a week. I do abs twice a week. I don't really eat healthy, I just stay protein-minded and eat foods high in protein. So there's some background on me.

[b316]

Eat Healthy haha, increase your calorie intake by 500 calories. Take 1 week and record when you eat and what you eat. After a week, you'll see how much you eat on average and when you eat. Then increase by 500 calories, and increase your eating intervals, so if eating 3 big meals only. Make sure to include small high calorie snacks in between. Or 6 equal sized meals so you always feel full. Pretty much increase your calories, to gain weight.

But when you eat make sure your working out, or else it will become fat. If your going to bulk, you'll have to say bye bye to that six pack for a while. You can work it out, and still do so muscle builds there, but you won't see it since you will gain some fat. Your stomach will look bigger since the muscles underneath are pushing the fat forward.

But when it comes time to get cut you'll be fine. You won't look like a body builder as long as you do full body work outs, legs and back and upper body. Some guys I see have that prison look, jacked up top, benching 3 plates, lower body they don't even touch it.

[b316]

it supposedly does strength also through various interval training where you use your body weight. mainly a lot of different pushup variations id guess.

P90X is actually HIIT, try that if you want.

[Boston]

What do you guys do for cardio? And how many times a week do you do it?

[b316]

I do like 10-15 mins on the bike or what ever cardio machine is there, after each workout. Except the treadmill that **** is bad for your knees. I just go like 1-2 at a good pace, and then for 30 seconds go all out, 1-2 good pace, 1 min all out, 1-2 slow cycle, then pick it back up, just go up and down to give the body a quick cardio workout.

[BigJohn98]

My only problem is that I can't gain weight and my metabolism is through the roof, which is why I've thought about buying weight gainer.

[superman8456]

My only problem is that I can't gain weight and my metabolism is through the roof, which is why I've thought about buying weight gainer.

If you do buy a weight gainer, I suggest cytogainer. It's made by cytosports and they usually make some of the better tasting stuffs. This stuff will really help you gain weight, and the good weight that you want.

[TitleTown088]

What do you guys do for cardio? And how many times a week do you do it?
I run or play basketball three times a week.

My only problem is that I can't gain weight and my metabolism is through the roof.
Me too, and I'm 23. I'm starting to wonder if it will ever slow down.

You just have to eat dude. If you're working out hard you don't need to shy away from high calorie foods with a high metabolism. Eat even when you're not hungry.

[Bosanac01]

I had a hard time gaining weight, then i just started eating all the time and stay consitent. Up the calories each day. No weight gain drinks or nothing like that. I found it easy to just gain weight by eating a lot. Sometimes even when you don't think you're hungry, you gonna be surprised how much you can eat.

[Nalej]

last time i measured my body fat I was at 11.6%.

I'm like 5'8-9

180. Looking to get at around 200.


Me too actually. I'm at 190 right now though.
I just have this lil donut around my abdomen though, ugh
I'm running 2 miles every other day now.
Hopefully I'll see some results in a month or so

[Bosanac01]

I went from being ripped and having a 6 pack to like 1.5 pack right now. LOL

[senormysterioso]

What do you guys do for cardio? And how many times a week do you do it?

Cardio 5 times a week, 2 days fast, 2 days long and 1 day low impact.

for fast i usually do 2 miles in around 12 minutes

for long i go for 4-6 miles and try to average 7:30 miles, or it's not really cardio but i'll go for a ruck with around 70 lbs, 8-12 miles usually

for low impact i do 30-45 minutes on the elliptical

[bernbabybern820]

For some reason all of a sudden my strength has been really increasing lately. Ive been benching 225 2-3 times on my 5th set. My goal for the summer is benching 250 at 150 pounds.

[tjsunstein]

For some reason all of a sudden my strength has been really increasing lately. Ive been benching 225 2-3 times on my 5th set. My goal for the summer is benching 250 at 150 pounds.

Naturally?

[Bosanac01]

For some reason all of a sudden my strength has been really increasing lately. Ive been benching 225 2-3 times on my 5th set. My goal for the summer is benching 250 at 150 pounds.

If you do 225 2-3 times on your 5th set, you should be able to do 250. lol

[BigJohn98]

Ok so as I said before, I don't really have a set diet. I just stay protien-minded with my eating. What are some foods I should start eating? Give me some ideas for breakfast foods, lunch foods, dinner foods, and snack foods.

[TitleTown088]

Ok so as I said before, I don't really have a set diet. I just stay protien-minded with my eating. What are some foods I should start eating? Give me some ideas for breakfast foods, lunch foods, dinner foods, and snack foods.

Eggs
Fish
Chicken
Cow
Dairy( Milk especially, good source of calories and protein)
Nuts
ect.
Are all good sources of brotein.

Now if you're trying to gain some bulk you just need to eat a huge amount of calories with those sources of protein. Anything really works unless you're looking for clean calories. I eat a ton of peanut butter and jelly sandwiches with whole wheat to get calories.

[bernbabybern820]

Naturally?

Yes naturally. Ive been lifting for like 6-7 years though and i'm 5'6 which makes it easier for me.

If you do 225 2-3 times on your 5th set, you should be able to do 250. lol

Well i dont really do high reps.

135 x 10
155 x 6
185 x 5
205 x 3-4
225 x 2

My goal would have been 275 but that doesn't seem very realistic.

[Rob S]

Yes naturally. Ive been lifting for like 6-7 years though and i'm 5'6 which makes it easier for me.



Well i dont really do high reps.

135 x 10
155 x 6
185 x 5
205 x 3-4
225 x 2

My goal would have been 275 but that doesn't seem very realistic.


Your one rep max should be around 240ish if you benched 225 3 times.

[Bosanac01]

Rob is right, unless you take 2 days between sets. haha

[Vikes99ej]

I'm thinking about alternating running around the track 2 miles and exercise-biking 3 miles every other day. Good idea?

[tjsunstein]

I'm thinking about alternating running around the track 2 miles and exercise-biking 3 miles every other day. Good idea?

Well it depends on your goal. It's a good cardio workout.

[Vikes99ej]

Well it depends on your goal. It's a good cardio workout.

The alcohol, pop, and junk food is starting to catch up to me.

[tjsunstein]

The alcohol, pop, and junk food is starting to catch up to me.

I didn't have a hard time kicking the pop/soda and junk food but I still drink on the weekends with some buddies although I've cut down considerably.

[ElectricEye]

Peanut butter+EAS Vanilla Whey+Milk+Greek Yogurt=Amazing. Liquid Reese's.

[TitleTown088]

I didn't have a hard time kicking the pop/soda and junk food but I still drink on the weekends with some buddies although I've cut down considerably.

I think kicking the booze could help take fitness to a new level. I wish I would do it completely. One of my good buddies I lift with stopped drinking and put on 15 Lbs of muscle in a few months when he had previously not gained much.

[ElectricEye]

I've pretty much cut out all impurities in my diet, besides eating **** tons of fast food because it's calorie efficient and cheap. I would love to eat like four chicken breasts and home made steaks a day, but it gets way to costly for someone without a job at the moment.

[FuzzyGopher]

I've pretty much cut out all impurities in my diet, besides eating **** tons of fast food because it's calorie efficient and cheap. I would love to eat like four chicken breasts and home made steaks a day, but it gets way to costly for someone without a job at the moment.

No kidding, when I was training hardcore and eating 4.5k calories a day, I was spending about $150 a week at the grocery store. I would also order in and eat at Subway a few meals a week. I couldn't afford it anymore so now I just eat clean and try to maintain a nice lean weight.

[tjsunstein]

I'm going to up my calories big time.

Going to do Rippetoes and p90x at the same time. p90x in the morning and Rippetoes at night.

I'm pretty pumped. Gonna be tough. Going to go 3 months with both.

[Bosanac01]

I'm going to up my calories big time.

Going to do Rippetoes and p90x at the same time. p90x in the morning and Rippetoes at night.

I'm pretty pumped. Gonna be tough. Going to go 3 months with both.

Just don't ***** out. Go all the way with it, and no half workouts. You should see great results.

[Sniper]

Just got done with today's workout. A nice hour and 45 minutes including cardio. Not bad.

Food also tastes so much better after a workout. Just throwing it out there.

[Bosanac01]

I love the feeling after a great workout. And I feel asleep easier.

[ElectricEye]

Lifting weights has made my insomnia more manageable. Just feel very fulfilled on workout days, and on non-workout days I now have motivation to go to sleep early so I can be at my best.

[TitleTown088]

I've pretty much cut out all impurities in my diet, besides eating **** tons of fast food because it's calorie efficient and cheap..

Haha, talk about an oxymoron. Fast food is full of impurities. Probably one of the worst sources for them.


Just got done with today's workout. A nice hour and 45 minutes including cardio. Not bad.


I think an hour and 45 minutes is too long of a workout. I try not to go over an hour in the gym.

[draftguru151]

75 minutes with cardio is basically where I've settled at. Anymore than that and I'd throw up every day.

[Bosanac01]

I think my average workout without cardio is about 45- 60 minutes.

[Sniper]

I think an hour and 45 minutes is too long of a workout. I try not to go over an hour in the gym.

Well, it was 30 minutes of cardio and an hour and 15 minutes of lifting. Since I'm trying to cut weight, I need to do some cardio. I also can't lift without doing some cardio first. Not doing cardio beforehand makes me super stiff and then I don't recover for about a week. Plus, it makes me break a sweat right away. I'm one of those people that can't just work out for an hour or else I feel like I didn't do anything.

[ATLDirtyBirds]

Well, it was 30 minutes of cardio and an hour and 15 minutes of lifting.


I'm pretty much the same way. 1 hour and 15 minutes lifting and then normally a mile or so in a little bit. Cardio only days are usually 20-40 minutes depending on how I'm working out.

['cuse-213]

You guys must have empty gyms. I'll be lucky to get out of there after an hour, 45.

[Sniper]

You guys must have empty gyms. I'll be lucky to get out of there after an hour, 45.

I avoid going to the gym at peak hours. It helps. It also helps that Planet Fitness' hours are awesome.

[Rob S]

My Lenten Promise or whatever:

- Gym 6 days a week
- No junk food, at all, not even a taste.
- I can only drink 2 times over the 40 days

[tjsunstein]

I think my average workout without cardio is about 45- 60 minutes.
45 minutes to an hour is about how I long I take with cardio sometimes. I like to get in and get out.

You guys must have empty gyms. I'll be lucky to get out of there after an hour, 45.
My gym is packed sometimes but I usually like to go around 11 am - 3pm if my school schedule permits it or else I'll wait until around 9 pm when everyone clears out. I hate being there during the rush because I see so many things wrong on top of not being able to focus because people you know coming up to you and small talking.

My Lenten Promise or whatever:

- Gym 6 days a week
- No junk food, at all, not even a taste.
- I can only drink 2 times over the 40 days

I think the bolded is going to be the hardest. I've avoided junk food since New Years and haven't even had a craving. (Thanks to cookies and cream whey)

[tjsunstein]

Just don't ***** out. Go all the way with it, and no half workouts. You should see great results.

It should be sick. The best part about it I think is that I'm going to sleep like a baby.

Starting Sunday.

[FuzzyGopher]

It should be sick. The best part about it I think is that I'm going to sleep like a baby.

Starting Sunday.

Just don't over train, it can cause insomnia. Happened to me when I first started working out, I was doing way to much and I couldn't sleep for ****.

[tjsunstein]

Just don't over train, it can cause insomnia. Happened to me when I first started working out, I was doing way to much and I couldn't sleep for ****.

Yeah, it's going to kick my ass and if I feel like it's affecting me socially, mentally, or physically in a negative way then I'm going to stop.

[Rob S]

yeah, no doubt avoiding drinking will be the hardest

[Verloren]

If you do get insomnia, get a sleeping pill or something to take.

Drowsy like crazy, since I'm eating under maintenance, and going stim free.

[tjsunstein]

Just picked up Jack3d for pre workout. I'll let you guys know how it is.

Supps I've ever used:
Gaspari Nutrition SuperPump 250 - Good pump but afterwards sucks. Plays with your stomach too much.
GNC Creatine Monohydrate - Solid gains off of it.
ON 100% Whey Vanilla Ice Cream - Tasty and mixes well with fruit.
ON 100% Whey Cookies and Cream - Satisfies sweet tooth.

About to add USP Labs' Jack3d to the list.

[ElectricEye]

I REALLY want to try Jack3d. Love the **** out of Black Powder, but some of the things I've read about that sound nice. Let me know how it is man.

[tjsunstein]

I REALLY want to try Jack3d. Love the **** out of Black Powder, but some of the things I've read about that sound nice. Let me know how it is man.

The only thing I don't like right off the bat is that you should take Jack3d 30-45 minutes before workout. Usually most pre workout supps are like that but I psych myself up for the gym and then knowing that I have to wait another 30-45 minutes to hit the weights doesn't settle well with me. I know the anticipation should psych me up more but I'm definitely spur of the moment. I think I'm gonna take it during the last 10 minutes of my class tomorrow so the ride home and then to the gym it should kick in completely.

[Verloren]

Gaspari Nutrition SuperPump 250 - Good pump but afterwards sucks. Plays with your stomach too much.

Lol Superdump.

Try Myofusion by Gaspari. Great tasting protein that's more like a pre-bed/meal replacement.

Gonna be trying out Ultima and Gatorade for tomorrow morning - wind sprints/HIIT/shuttle runs.

[ElectricEye]

Yeah, Black Powder takes fifteen to twenty, which also sucks. I either do abs while I wait or drink it while walking to the gym. Really wish I could get my hands on a sample of Jack3d though. Oh well, it's not really all that expensive compared to some of the other ones out there anyway.

[Verloren]

I used to drink pre-workouts during warm ups.

[KobeBryant833]

Blackpowder is a very nice pre workout. Its 10x better than NOxplode, i think. Its gets me a lil pumped to lift and lets me get up in weight and do a lot more heavy sets. Its really good if youre trying to build strength.

I want something thats going to help me gain 15 pounds by start of summer. Anyone know any diet techniques or supplements you have used before that work well. Taste doesn't affect me anymore, but they drug test so it needs to be legal.

[Rob S]

eh.....I dont find pre work out supps necessary, especially considering most are so damn expensive. Some caffeine and a b vitamin does me nicely.

[ElectricEye]

Arginine really does the trick for me. Might be a placebo effect, but it works really effectively. It is damned expensive though. Trick with it is to buy it online. 3lb of Black Powder has lasted me since like...June and I'm just running out now, which is acceptable at $50.

[Rob S]

Arginine really does the trick for me. Might be a placebo effect, but it works really effectively. It is damned expensive though. Trick with it is to buy it online. 3lb of Black Powder has lasted me since like...June and I'm just running out now, which is acceptable at $50.

The studies I have read say arginine doesnt really do anything and its really the caffeine. But, hey, whatever works for you is worth it.

[tjsunstein]

Just took two scoops of jack3d. Going to the gym in about 10 minutes. I feel pretty ready to go. Face is a little tingly and I'm a little jittery, fwiw.

[senormysterioso]

I wouldn't recommend using any of those pre work out things. They all have too much caffeine in them and dehydration is so dangerous. There's a difference between looking like you're in shape and being healthy and in shape; only one of those things is important.

[ElectricEye]

There's no more caffeine in them than in most energy drinks. A 16 oz Rockstar has to 200-240mg of caffeine. Black Powder has 200mg's of the stuff. Recommended daily limit, which is conservative anyway, is right there. Not that harmful, as long as you actually drink a somewhat reasonable amount of water. Plus, you're only taking it once a day a set number of times a weak.

If you want to talk dangerous, drinking 3+ glasses of caffeinated soda a day(usually instead of water) on a regular basis like most people do is more of a problem.

[senormysterioso]

There's no more caffeine in them than in most energy drinks. A 16 oz Rockstar has to 200-240mg of caffeine. Black Powder has 200mg's of the stuff. Recommended daily limit, which is conservative anyway, is right there. Not that harmful, as long as you actually drink a somewhat reasonable amount of water. Plus, you're only taking it once a day a set number of times a weak.

If you want to talk dangerous, drinking 3+ glasses of caffeinated soda a day(usually instead of water) on a regular basis like most people do is more of a problem.

Exactly, those energy drinks are fricken poison. I would never touch one of those. Drink water, eat right, and work hard...forget all the GMC crap. It's just gimmicky crap anyway.

[ElectricEye]

Eh, I wouldn't say energy drinks are anymore poisoning than anything with caffeine in it. People have been drinking copious amount of coffee for years and not had any real health problems. Caffeine actually can have a fairly beneficial impact on health in a lot of different ways.

[senormysterioso]

Eh, I wouldn't say energy drinks are anymore poisoning than anything with caffeine in it. People have been drinking copious amount of coffee for years and not had any real health problems. Caffeine actually can have a fairly beneficial impact on health in a lot of different ways.

The concentration of caffeine is the problem. You're getting so much of it so fast that if you have a few of them in a row, they can give you heart palpatations.

[TitleTown088]

Yeah, I don't buy into pre workout drinks. There is no way the stuff in those things are good for you.

[Rob S]

caffeine is fine up to around the 300mg mark, it has been proven to be very valuable when taken pre workout. At any other time though, its no bueno.

[tjsunstein]

Jack3d is definitely powerful stuff. I feel like I could go workout again right now. I'm hoping there's no crash and just a gradual process of getting off of this 'high', if you wanna call it that.

I benched today, it was easier than last week but I'm not crediting that to Jack3d but more so my work I've put in. Didn't hit any new PR but I feel like the energizer bunny.

I'd give it an 8/10 right now pending on how I feel later.

[FuzzyGopher]

Jack3d is definitely powerful stuff. I feel like I could go workout again right now. I'm hoping there's no crash and just a gradual process of getting off of this 'high', if you wanna call it that.

I benched today, it was easier than last week but I'm not crediting that to Jack3d but more so my work I've put in. Didn't hit any new PR but I feel like the energizer bunny.

I'd give it an 8/10 right now pending on how I feel later.

Does it have arginine in it? That stuff makes me as flexible as a steel beam when I'm done working out. Gives me great vascularity though.

[draftguru151]

Anyone use a rowing machine? I pulled a muscle in my back a while back and a doctor suggested doing it, helped a ton but it also is a really good cardio work out that helps with bicep/back definition.

[tjsunstein]

Does it have arginine in it? That stuff makes me as flexible as a steel beam when I'm done working out. Gives me great vascularity though.

Not that I recall without looking at it. I was pretty tight when I was done working out, though.

[Verloren]

Does it have arginine in it? That stuff makes me as flexible as a steel beam when I'm done working out. Gives me great vascularity though.

They use arginine alpha-ketoglutarate

Anyone use a rowing machine? I pulled a muscle in my back a while back and a doctor suggested doing it, helped a ton but it also is a really good cardio work out that helps with bicep/back definition.
Occasionally.

[BigJohn98]

What are the pros and cons of Muscle Milk?

[Rob S]

What are the pros and cons of Muscle Milk?

The main pro is taste.....it delicious and provides similar benefits to other less delicious (and sometimes gross) protein supps.

The main con is the fat content which is pretty high, so if you are looking to lose weight its not a good choice. Another con may be that it not all whey protein, so it not as beneficial post workout. However, if you use it before bed or throughout the day that wouldnt be a con at all.

[BigJohn98]

Does it actually work better than most protein supps?

I was advised against Muscle Milk, due to the high fat content like you mentioned.

Monster Milk has 50 grams of protein. That's insane.

[Verloren]

Monster Milk has 50 grams of protein. That's insane.
You won't even absorb all the protein in Monster Milk.

[tjsunstein]

Monster Milk is like a meal replacement shake and I'm not a big fan. A lot of fat and not enough whey. I'd rather make my own shake from scratch.

[Rob S]

Just use 2 scoops of regular muscle milk if you feel you need more protein, 30-40 grams is plenty for most people tho even after deads or squats.

[ElectricEye]

Muscle Milk=Meal Replacement, or in your case, an extra meal. Eat regularly and use muscle milk if you need extra calories + protein, but can't stomach more food. Useless post workout. Really, it's not all that different from regular milk, which might be both more practical and affordable. Not a big fan of protein bars/meal replacement powders. Whey is a must have, but those are really more of a convenience thing. They'll work, but it's better to get in the habit of eating more and getting your slow absorbing protein that way, in my opinion. There's people in this thread who are far more experienced than I am though.

Had a really tough workout today. Didn't eat enough last week and I'm really starting to feel the effects. Might be down some weight.

[BigJohn98]

This is what I'm taking now:

http://www.answerfitness.com/wp-content/uploads/2009/03/optimum-nutrition-whey-protein.jpg

[tjsunstein]

This is what I'm taking now:

http://www.answerfitness.com/wp-content/uploads/2009/03/optimum-nutrition-whey-protein.jpg

Same, but I have cookies and cream.

[BigJohn98]

How is that? I use vanilla. Not too bad tasting.

[b316]

I like Chocolate with skim milk...doing a mini cut. Used to taste better with 2% milk, this just taste like water and chocolate, when i used to mix it with water.

[tjsunstein]

How is that? I use vanilla. Not too bad tasting.

Satisfies my sweet tooth.

[M.O.T.H.]

I've been taking protein for years and I still struggle to get it down. haha. I dont care what anyone says, it tastes like ****. And when I'm running low on cash and have to go real cheap, it's freaking hell.

I also hate brown rice, greek yogurt, and cottage cheese but still eat all that junk anyway. bleh.

Funny enough, though. I've been on a break for a couple of weeks...so, i've just been eating whatever. It's all good, though my body fat is insanely low at the moment and it's been maintaining that way. Zero motivation to diet right now.

[ElectricEye]

Trying to cut sodium out of my diet in a last ditch effort to shed a bit of water weight I never seem to be able to lose. Very, very, very hard. Like, not even a matter of making sacrifices hard, just hard to do. ******* everything has boatloads of it.

[b316]

Brown Rice is awesome, some broccoli and sauce soy and hot sauce.

Greek Yogurt awesome again 0 fat, and some great flavors like honey, and peaches.

Cottage cheese is disgusting, I tried that one and almost threw up. Its so lumpy and blah that i can't take down.

[TitleTown088]

I don't know what kind of brotein you're taking MOTH, but mine is delicious. I look forward to drinking it.

[ElectricEye]

I do enjoy my EAS Shake. Doesn't have **** on Optimum Nutrition from what I hear though.

[M.O.T.H.]

I don't know what kind of brotein you're taking MOTH, but mine is delicious. I look forward to drinking it.

I hate all of them. Maybe it's because, I know what I'm drinking and no amount of artificial flavoring can get that thought out of my head.

And right now I've got a couple of brands but most recently, I've just been taking the GNC Pro Performance (chocolate). Protein is protein, especially for me. Since damn near everything works for me, cheap crap or not. But I dont like the taste of any of the ones I've taken.

[b316]

GNC is horrible that **** is disgusting. If everything works just start drinking more milk. Bulking 2% or whole, cutting skim or 1.

[M.O.T.H.]

GNC is horrible that **** is disgusting. If everything works just start drinking more milk. Bulking 2% or whole, cutting skim or 1.

I dont even drink them with milk. At least I havent been, I'm pretty happy with the weight I'm at now and it's not like I need to bulk for football anymore. I'm just maintaining. I cant recall me ever being this lean, though. Not in a long ass time.

[Bosanac01]

Not all GNC is horrible and disgusting. They have a lot of good tasting ****, and not all work for all people. But you can stumble along something that you can benefit from.

PS- It tastes much better with milk. Kinda like a milk shake.

[tjsunstein]

Can't wait to start cutting. April 18th starts my cut. Until then, I bulk.

I haven't been lifting long enough to try every supplement out there as far as protein but myofusion and syntha 6 seem to have a good rep. Only protein I've ever had and needed was ON 100% Whey. Anyone take BCAAs?

[Bosanac01]

What's with the excessive bulking and cutting?

[M.O.T.H.]

lol. I know it tastes better with milk, I still don't like it, personally. I've been lifting for a good 8-9 years, I know all there is to know. I just hate the taste.

As for excessive cutting and bulking...lots of guys do it. For many, it's just boredom. It's fun to see how far you can take your body. Seeing the changes can be addicting, as odd as that sounds. I used to take it a lot more seriously than I do now. I'll get into it heavy, every so often. Some of you may recall me posting in here a lot a few months ago. Bulked back up to my high school football weight + a few pounds and then cut forever it seemed and now, I'm leaner than ever. At the moment, I could care less about the proper diet...until I start to see something I dont like in the mirror and then I'll be at again, I'm sure. But really, it's all pretty pointless since I'm not playing sports anymore or in track. So, I just dont go at it like I used to. And I think that's for the best, for me at least.

[TitleTown088]

I hate all of them. Maybe it's because, I know what I'm drinking and no amount of artificial flavoring can get that thought out of my head.

And right now I've got a couple of brands but most recently, I've just been taking the GNC Pro Performance (chocolate). Protein is protein, especially for me. Since damn near everything works for me, cheap crap or not. But I dont like the taste of any of the ones I've taken. Try complete 40 . It's expensive, but I don't buy that someone cannot like it. With milk it tastes like a regular shake.

[Bosanac01]

I don't like the GNC weight gainer either. I was just commenting for people who are using it. As for myself, I used it before, but it's just not for me. I don't need to bulk or anything.

I just love working out and getting stronger and I have had great results without using any supplements. Not saying they don't work, because some people do get good results, not all people though.

Oh and moth, i've seen a pic of you. Your arms look jacked.

[M.O.T.H.]

Speaking of great results...my buddy who went off to play D3 football was like 160, and always on the small side when he went to school and now he's a good 210. It sickens me. lol. Went from CB to S to LB rather quickly. He looks like Brady freakin Quinn. HA!

[M.O.T.H.]

Try complete 40 . It's expensive, but I don't buy that someone cannot like it. With milk it tastes like a regular shake.

Yeah I know of it, (Opt health) havent ever tried it, though. I'll have to get it sometime.

[Bosanac01]

i had a cousin who was 6'5 but only like 185 pounds. He joined the military (in bosnia you have no choice, lol). Right after high school you must go to the army. After 2 years he is at 230 and buffed as hell.

[zachsaints52]

Today I lifted for the first time since 2006. Last July I went and just maxed benched and got 305, this time I did behind head dumbell pullups and some light weight on bench and arm machine. This is the most sore I can ever remember, and it feels like my right arm is stretched like a rubber band. Thats bad right?

[tjsunstein]

I hate when people go to the gym and don't stretch prior to lifting. Hell, some don't even warm up. High school kids just walk in and go straight to the bench and start putting plates on and get under it, never finish sets, and then stand around.

Makes me so mad. I know, I know, it shouldn't matter what other people are doing in the gym but things you notice when you're either a) doing cardio or b) waiting to use equipment.

[ElectricEye]

I hate when people go to the gym and don't stretch prior to lifting. Hell, some don't even warm up. High school kids just walk in and go straight to the bench and start putting plates on and get under it, never finish sets, and then stand around.

Makes me so mad. I know, I know, it shouldn't matter what other people are doing in the gym but things you notice when you're either a) doing cardio or b) waiting to use equipment.

I hate this too. High School Kids in the gym piss me off a lot. Most of them...just...ugh. That's not to say they're all idiots, but a lot of them are.

Oh, I'm looking to buy more pre workout today. Have a final verdict on Jack3d? How's the entire "pump" thing? Energy good?

[tjsunstein]

I hate this too. High School Kids in the gym piss me off a lot. Most of them...just...ugh. That's not to say they're all idiots, but a lot of them are.

Oh, I'm looking to buy more pre workout today. Have a final verdict on Jack3d? How's the entire "pump" thing? Energy good?

I definitely would recommend Jack3d. I haven't experienced any crash aside from the post workout exhaustion which isn't abnormal being that I'm as tired when I'm not taking it. Definitely more energy for me. I get super focused and noticed I'm pretty irritable when I'm working out. It hits you the first time pretty good, you feel it in your face (tingling sensation) but after the first time it goes away (it did for me). Again, this is just me and it may not be the same for everyone.

[ElectricEye]

Yeah, think I'm going to give it a shot. Only concern is that I read it has a bit of dimethylamylamine in it, which sort of makes me nervous reading about it.

[tjsunstein]

Yeah, think I'm going to give it a shot. Only concern is that I read it has a bit of dimethylamylamine in it, which sort of makes me nervous reading about it.

I'm sure you did your research but this breaks down the ingrediets.

http://www.bodybuilding.com/store/usp/jacked.html

[ElectricEye]

I'm sure you did your research but this breaks down the ingrediets.

http://www.bodybuilding.com/store/usp/jacked.html

Yeah, it's on there. I'm sure they dose it correctly, but it's also used to make some party drug.

Some info on it;

http://ezinearticles.com/?What-is-1,3-Dimethylamylamine?&id=3324614

That might explain why you noticed irritability. Stuff like that makes me a little nervous.

[Verloren]

Funny thing is that ON provides the GNC with their whey and GNC just rebrands it.

A lot of cheaper options have come out for protein (MGN on bodybuilding.com) which is, according to reviews, pretty good tasting. All The Whey is also solid.

[TitleTown088]

I hate when people go to the gym and don't stretch prior to lifting. Hell, some don't even warm up. High school kids just walk in and go straight to the bench and start putting plates on and get under it, never finish sets, and then stand around.

Makes me so mad. I know, I know, it shouldn't matter what other people are doing in the gym but things you notice when you're either a) doing cardio or b) waiting to use equipment. I have a few buddies who have been lifting much longer than me and are much bigger than I. They swear by not stretching,think it hinders results due to reducing the microtears or whatever and only stick to warm up sets.

[FuzzyGopher]

I've seen a few studies that say stretching is bad and that doing a few warm up sets is better. I don't really stretch before lifting or cardio. For cardio I'll walk a few minutes before running. For legs I'll squat a light weight and sit in the hole for a few seconds and bench I'll bring the bar down to just above my chest and hold it for a few seconds.

[senormysterioso]

you should do a dynamic stretch routine before high impact cardio (ie running) and a static stretch routine before anaerobic exercise. Flexibility is as important as strength or endurance.

[ATLDirtyBirds]

I don't stretch. Sometimes it's because I just forget, and other times it's because I'm just lazy. Just a warm up set. Maybe some light leg stretches before cardio.

[Verloren]

I tend to do a light weight, maximum ROM at the beginning to warm up, and stretch after. This is mostly due to my swimming background, as flexibility is needed, especially for the upper body.

[tjsunstein]

I stretch before I do warm up sets and after I'm done my full workout. Warming up is cool, I just hate when people get under 225 after just walking in the door.

[Ravens1991]

holy smokes, I always did deadlifts with my ass basically on the ground. Now I have been doing them properly with my butt parallel to my knees and wow it is a great back workout

[Bosanac01]

parallel is the way to go with all your lifts basically. Below parallel squats (if you can do them) are awesome. Amazing workout.

[tjsunstein]

parallel is the way to go with all your lifts basically. Below parallel squats (if you can do them) are awesome. Amazing workout.

Everyone should be able to do them. Don't go heavy to feed you ego if your form isn't proper. I see 1/4 squats all the time with more weight than the kid can handle. Shake my head and move on.

[Bosanac01]

Everyone should be able to do them. Don't go heavy to feed you ego if your form isn't proper. I see 1/4 squats all the time with more weight than the kid can handle. Shake my head and move on.

You do have to be somewhat flexible and if you have bad knees it's not gonna be easy. But you are right on the form, you see such bad form from ego maniacs.

[tjsunstein]

Anyone do negative sets?

[Rob S]

Anyone do negative sets?

No. They don't really do much. If you want to do a negative type thing, do a static hold, they are actually somewhat useful, although I still don't think they are worth the effort.

[senormysterioso]

I've been doing a low weight/high rep thing lately because I'm trying to build some endurance and I've been making major gains. For bench, I start out with 30 reps at 135, then do 15 at 155, 12 at 165, 10 at 185. Right after that I do push ups until muscle failure.

[Sniper]

http://pics.drugstore.com/prodimg/220432/200.JPG

Win.

[draftguru151]

Put up 250 at 168 few days ago. And finally have some decent stomach definition. Never eating is finally paying off yay!

[Bosanac01]

http://pics.drugstore.com/prodimg/220432/200.JPG

Win.

I actually bought a few of those back in September. It's pretty expensive and as far as results go, it was nothing to speak off. It bought chocolate and cookies & cream. Tastes really great. Cookies & cream is amazing with milk.

[TitleTown088]

Anyone do negative sets?

Meh, I don't see the benefit too much. I'd rather do some cage presses instead. I find those are real sweet, supposed to help you avoid plateaus and what not.

[Shahin]

Put up 250 at 168 few days ago. And finally have some decent stomach definition. Never eating is finally paying off yay!

168? lbs? i thought u were the fat kid on the site

[Bosanac01]

168? lbs? i thought u were the fat kid on the site

He's 4'3"

That's fat for for his height.

[Ward]

I want to cut weight but I hate running. I have access to a gym full of machines. Lately I've been doing an hour of walking at 2.5-3 mph on an incline anywhere from 15-30%, I'll work myself up in increments, then drop it down again and start the process over. I'm keeping a pulse of 150-170 through most of it and getting a good sweat. I also keep a mouthguard in and try to breathe through my nose the entire time, that way I'm in the habit in case I decide I want to fight. Also makes the cardio tougher. Suggestions?

[vidae]

I've been eating a lot better lately and working out (mostly cardio) because I've wanted to get back into "tennis shape" for a few years now, but besides cardio, is there anything anyone can suggest for better muscle definition? I have access to a few machines but nothing state of the art.. it just seems like a huge hassle right now.. one I'm fully willing to suffer through, but meh.

[tjsunstein]

Put up 250 at 168 few days ago. And finally have some decent stomach definition. Never eating is finally paying off yay!

I really hope you're not serious.

I want to cut weight but I hate running. I have access to a gym full of machines. Lately I've been doing an hour of walking at 2.5-3 mph on an incline anywhere from 15-30%, I'll work myself up in increments, then drop it down again and start the process over. I'm keeping a pulse of 150-170 through most of it and getting a good sweat. I also keep a mouthguard in and try to breathe through my nose the entire time, that way I'm in the habit in case I decide I want to fight. Also makes the cardio tougher. Suggestions?

I've been doing incline speed walking as my cardio for the last week as my after workout cardio. I put it up to 3.5 with a 13.5 incline. I don't know what percentage that is but it's steep enough for me. You don't have to run to cut weight. Seems to be a huge misconception. You could cut a decent amount of fat off just by having a diet high in protein and lower your carbs. Obviously one would eliminate the soda, sugary snacks, and greasy chips.

[Vox Populi]

Ward, try doing your walks right when you wake up while you're fasted, it will help you more than doing it any other time of the day.

I've done negatives, and I don't think they're worth doing at all really unless you've been completely plateaued for months of seriously trying to gain (seriously trying, not, "I go to the gym sometimes and do the same weights every time.") and nothing else is working its worth a shot if you can't find any new types of lifts or machines to help you progress.

I got lazy as **** in the past 8 months and put on about 10 pounds (a lot when you're 5'6"...) plus some girth that I'm not so fond of and since I haven't really ever cut before, but I've read articles about it for hours, maybe even over a day of my life at this point, I'm going to be trying a couple of things in combination. I've also lost a lot of strength and bulk in my arms, traps, chest and lats, but I'm worrying about cutting the crap off first since I've found out from experience that its damn near impossible to double dip into significant weight loss and mass building at the same time without something "aiding" you.

I'm going to mostly be focusing on HIIT and sprinting several times per week and when I get to the gym (which is only 1-3 times per week cause its ******* cold outside and I don't have a car but I've got to be down to the school beside the gym to coach rugby anyways) do mostly lifts that engage a lot of the body and ramps up my metabolism. I'll be focusing on deadlifts and deadlift variations for the most part under the assumption that I only make it there once per week (I looove single legged romanian deadlifts).

And obviously, changing up my diet from the one I've been rocking lately... frosted flakes, nutrigrain and pirogies... epic, I know lol. I'm going to try to eat small healthy meals 5-6 times during the day.

The biggest thing for me is going to be trying to fix my sleeping patterns though. I'm unemployed and out of school until August when I head back to University, and my sleeping cycle... basically, I wake up 1 hour later and stay up 1 hour later every day. I've gone from sleeping from 5pm to 1am to sleeping from 6am to 4pm several times in the past couple months.

I'm writing this just because I feel like I need to get it down somewhere that won't just sit in a folder on my computer that will just rot. I'm going to try and keep posting in this thread once a week to keep myself on track, and of course, I'll try and contribute to the people looking for help as well since I've worked out for a full decade now, most of it until my recent epic slacking being pretty successful.

I'm currently 5'6" 170, played rugby at 5'6 160 for the past four seasons with no visible abs but a very lean strong core and very solid cardio. Hoping to say buhbye to this girth in the next couple months :)

[draftguru151]

I really hope you're not serious.

Lol how many people do you know that bench 250/work out consistently don't eat. More of meant don't eat tasty food like cookies and donuts and ice cream mmmmmmmmmmm. I could definitely eat a ******* house on most days though.

And bos I will ******* ban you.

[tjsunstein]

Lol how many people do you know that bench 250/work out consistently don't eat. More of meant don't eat tasty food like cookies and donuts and ice cream mmmmmmmmmmm. I could definitely eat a ******* house on most days though.

And bos I will ******* ban you.

Well, there's this one guy I know...

[TitleTown088]

I want to cut weight but I hate running. I have access to a gym full of machines. Lately I've been doing an hour of walking at 2.5-3 mph on an incline anywhere from 15-30%, I'll work myself up in increments, then drop it down again and start the process over. I'm keeping a pulse of 150-170 through most of it and getting a good sweat. I also keep a mouthguard in and try to breathe through my nose the entire time, that way I'm in the habit in case I decide I want to fight. Also makes the cardio tougher. Suggestions?
In the words of Ronnie Coleman, Ain't nothing to it but to do it. Yeah buddy

rruX8y0AG4g

[tjsunstein]

800 pound squat and 2000 pound leg press. Jesus. Light weight baby.

Everybody wants to be a bodybuilder but nobody wants to lift these heavy ass weights. lol

[senormysterioso]

Bodybuilding is so stupid. How could you live like that, it's not healthy.

[vidae]

I really hope you're not serious.

He lives off of pizza, so he does eat!

[TitleTown088]

800 pound squat and 2000 pound leg press. Jesus. Light weight baby.

Everybody wants to be a bodybuilder but nobody wants to lift these heavy ass weights. lol

Ain't nuttin' but a peanut!

Ronnie is hilarious. Guy is a cop too. I think I could run away from him, but if he got his hands on me it would be over.

[nepg]

I don't have access to the gym, and have little time. I mostly just need to burn fat, but I have a weak core (i.e. I suck at push-ups and have no endurance for running). I have 20lb dumbells, a pilates ball, and pretty much nothing else. Live in an apartment that I'm stuck in most of the time. Anyone have recommendations on a weekly routine? Any purchases I should look into?

I think the hardest thing is that I have leave for work at like 6AM, so it's really hard to wake up in the morning to do anything.

[tjsunstein]

I don't have access to the gym, and have little time. I mostly just need to burn fat, but I have a weak core (i.e. I suck at push-ups and have no endurance for running). I have 20lb dumbells, a pilates ball, and pretty much nothing else. Live in an apartment that I'm stuck in most of the time. Anyone have recommendations on a weekly routine? Any purchases I should look into?

I think the hardest thing is that I have leave for work at like 6AM, so it's really hard to wake up in the morning to do anything.

Not really anything you absolutely need to purchase. If you can find a local gym under 20 bucks a month, that's absolutely worth it in my opinion. There are variations of dumbbell workouts that build a strong core and work on endurance. You don't need to run to burn fat. There are a ton of exercises that will burn a lot of calories. I would look into p90x if I were you. Being that you don't have any access to a gym, p90x would be perfect for you. You can do it on your own time and it gives you an outline for a diet perfect for endurance and fat burning.

[senormysterioso]

I don't have access to the gym, and have little time. I mostly just need to burn fat, but I have a weak core (i.e. I suck at push-ups and have no endurance for running). I have 20lb dumbells, a pilates ball, and pretty much nothing else. Live in an apartment that I'm stuck in most of the time. Anyone have recommendations on a weekly routine? Any purchases I should look into?

I think the hardest thing is that I have leave for work at like 6AM, so it's really hard to wake up in the morning to do anything.

you know how you get endurance for running? it's really pretty simple, the answer may surprise you. YOU RUN! Haha, but seriously, I sucked at running when I started, my first 2 mile run for a PT test for the Army was like 18 minutes or something like that, now I run in the 12-13 minute range. Don't kill yourself, start slow and build up. There's no easy way to get in shape, you have to make a commitment to it and stick with it. Good luck though, let us know how it goes.

['cuse-213]

Is there a website where I can find basic training regimes? I want to start making my own, and I need something to look at to get a gist.

[tjsunstein]

Like I always tell myself when working out...

"If it were easy, everyone would do it."

[FuzzyGopher]

Is there a website where I can find basic training regimes? I want to start making my own, and I need something to look at to get a gist.

http://www.bodybuilding.com/fun/bbinfo.php?page=WorkoutPrograms

Although I wouldn't use any of those. Just do the 5x5, get big, get girls, make millions. You probably won't get girls or make millions though, but do it anyway.

[tjsunstein]

Is there a website where I can find basic training regimes? I want to start making my own, and I need something to look at to get a gist.

It really depends on what your goals are because these days there are routines for just about anything. Sport specific routines, endurance, fat burn, speed, strength. etc,.

[tjsunstein]

http://www.bodybuilding.com/fun/bbinfo.php?page=WorkoutPrograms

Although I wouldn't use any of those. Just do the 5x5, get big, get girls, make millions. You probably won't get girls or make millions though, but do it anyway.

Bodybuilding.com and their forums are pretty useful but I wouldn't believe everything I read. Everything is taken to the extreme on there.

['cuse-213]

It really depends on what your goals are because these days there are routines for just about anything. Sport specific routines, endurance, fat burn, speed, strength. etc,.

I'll check out bodybuilding.com.

I used to workout for football, I was very strong and kinda big. I'm gonna come up with something that will make me more lean and cut, a beach bod.

[Draft King]

How do I improve my bench. I'm being recruited by several universities and am kind of embarrassed by how little I rep at the moment. I'm about 6'1 1/2, 190 and my max is probably barely over a plate.

[Rob S]

How do I improve my bench. I'm being recruited by several universities and am kind of embarrassed by how little I rep at the moment. I'm about 6'1 1/2, 190 and my max is probably barely over a plate.

Bench! Seriously tho, you need to start on a plan that involves heavy sets (5 or less reps) and follow linear progression (go up in weight every week possible). Above all tho, your going to need to eat a crap load.

Other things to do: Train your triceps with close grip benches, weighted dips, weighted diamon push-ups, etc. Train your lats on the same plane as the bench (ie: heavy rows, not lat pull downs). Make sure you don't overtrain the bench bc its the lift you want to get better at, once a week is plenty.

Here is a good article on benching:

http://www.tmuscle.com/free_online_article/sports_body_training_performance/bench_press_600_pounds_a_12_step_program;jsessioni d=98D488CB57EBC60AFE8A0F36D8CB7A1F-hg.hydra

*** Also, don't neglect squats and deadlifts, they help your bench too.

[b316]

That is an awesome article I also like the one he wrote about squatting.

Yeah squatting will help the bench a lot. I was skeptical at first, but then noticed after I hit like 225lb in squat that my bench started increasing.

And now squatting has become one of my favorite exercises.

[tjsunstein]

I've plateaued. Not to the point where I can't do more weight but to the point where if I go up, I'm going to need a spotter. Ugh, workout buddies are crucial. I hate asking random people working out for a spot. I feel like I'm interrupting them.

[Bosanac01]

last week I spotted a random 60 year old man. He asked me to spot him. It was kinda embarrassing and he did like 7 sets. LOL

[Ward]

Ward, try doing your walks right when you wake up while you're fasted, it will help you more than doing it any other time of the day.

I thought that once I get that first meal of the day in, my metabolism really starts working.

[Bosanac01]

I'm 5'8" 185 right now and i still look very skinny. Trying to eat a lot more.

[tjsunstein]

I'm still trying to get to 200 pounds at 6 foot.

[JF4]

How do I improve my bench. I'm being recruited by several universities and am kind of embarrassed by how little I rep at the moment. I'm about 6'1 1/2, 190 and my max is probably barely over a plate.

Stop being a ***** and go to the gym 3-4 times a week. No other way. Have a workout partner to spot you.

Good article posted by Rob too. Without proper form you will get nowhere fast.

[nepg]

Not really anything you absolutely need to purchase. If you can find a local gym under 20 bucks a month, that's absolutely worth it in my opinion. There are variations of dumbbell workouts that build a strong core and work on endurance. You don't need to run to burn fat. There are a ton of exercises that will burn a lot of calories. I would look into p90x if I were you. Being that you don't have any access to a gym, p90x would be perfect for you. You can do it on your own time and it gives you an outline for a diet perfect for endurance and fat burning.

I just ordered P90 (thanks for reminding me about that option). Not ready for P90X, but we'll see how P90 goes.

Question:
Aside from the difference in energy throughout the day, does it really make a ton of difference to workout in the morning vs. evening?

Reason I ask is that I have to leave for work at 0620, so I wake up at ~0545. It's a real ************ to wake up at 0500 (which is the minimum I'd need to be awake to do anything in the morning). Waking up at that time is an option, just not my favorite one.

[Rob S]

I just ordered P90 (thanks for reminding me about that option). Not ready for P90X, but we'll see how P90 goes.

Question:
Aside from the difference in energy throughout the day, does it really make a ton of difference to workout in the morning vs. evening?

Reason I ask is that I have to leave for work at 0620, so I wake up at ~0545. It's a real ************ to wake up at 0500 (which is the minimum I'd need to be awake to do anything in the morning). Waking up at that time is an option, just not my favorite one.

No, not really. For fat burning purposes, I suppose fasted is best, but it can be dangerous. Just do it at night rather than crushing yourself by waking up at 5 AM every day.

[Bosanac01]

Do it at night like Rob said and you'll sleep like a baby. Make sure to eat enough throughout the day so you'll have energy.

btw, I respect anyone who wakes up at 5:45 am.

[tjsunstein]

I wouldn't put my body through that. I'd be tired throughout the day if I work out in the morning. I'd rather work out at night and get a great night sleep in instead of dragging through the day. Wednesdays I have to get to the gym before 8 to get a good workout in because I have class the rest of the day. Not my favorite but I feel like I wasted a day if I don't make my way to the gym.

[nepg]

I used my old roommate's P90 for a week or so awhile back, and my energy levels throughout the day were much higher than normal. It's just really hard to wake up that early.

[etk]

How do I improve my bench. I'm being recruited by several universities and am kind of embarrassed by how little I rep at the moment. I'm about 6'1 1/2, 190 and my max is probably barely over a plate.

I was just like you about a year ago. Same size, same bench max, maybe a bit more. I've improved it by about 75 lbs. (maybe more...haven't done max yet) in about 4 months.

Rob's advice was good, mine is pretty much the same.

Eating is the biggest and most important thing. I went from eating a small breakfast and barely eating anything til I got home from school to loading up on protein and healthy carbs at the cafeteria in university. If you're still at home your resources will probably be limited, but at the very least pack yourself a bunch of peanut butter sandwiches for the day. You'll also need whey protein for post-workouts and possibly breakfast if you need to supplement it.

I'd say it's better to get 2 chest workouts in during the week. My pecs recover fast so you should see how you feel in the beginning. Either way, you wanna do heavy sets of no more than 5-6 reps.

If you have a big frame or even just an undeveloped one, the diet combined with more intense lifting should improve your strength dramatically Camp doesn't start until August so you have more than enough time to get to respectable numbers for a 1st year (rep 185 a handful of times). I lift more pretty much every time I bench.

What school are you leaning towards?

[draftguru151]

The lastest I workout is 11 and that's because the gym doesn't open until then on Sunday. I love working out first thing in the morning and I'm always dead by the end of the day from school anyway. I had to work out at 5ish last week because of tests and was so exhausted my entire work out.

[themaninblack]

Just started lifting again a few weeks ago and squatted 450X5 for my fifth set, then went and did box jumps right after. I can feel my legs givin out when I walk up or down the steps.

[Draft King]

I was just like you about a year ago. Same size, same bench max, maybe a bit more. I've improved it by about 75 lbs. (maybe more...haven't done max yet) in about 4 months.

Rob's advice was good, mine is pretty much the same.

Eating is the biggest and most important thing. I went from eating a small breakfast and barely eating anything til I got home from school to loading up on protein and healthy carbs at the cafeteria in university. If you're still at home your resources will probably be limited, but at the very least pack yourself a bunch of peanut butter sandwiches for the day. You'll also need whey protein for post-workouts and possibly breakfast if you need to supplement it. I read Rob's article and will be taking some pointers from it, and yeah I should focus more on my diet.

I'd say it's better to get 2 chest workouts in during the week. My pecs recover fast so you should see how you feel in the beginning. Either way, you wanna do heavy sets of no more than 5-6 reps.

If you have a big frame or even just an undeveloped one, the diet combined with more intense lifting should improve your strength dramatically Camp doesn't start until August so you have more than enough time to get to respectable numbers for a 1st year (rep 185 a handful of times). I lift more pretty much every time I bench.

What school are you leaning towards?

I think I'm going to go back for a victory lap because of my ****** grades. As of now I've talked to Guelph, Ottawa U, McGill, and York. McGill is not an option because of my trash grades, and even though they are probably the most interested York is my last option because they aren't any good.

On topic my football training group is starting weights next week after two months of plyometrics so I'll be doing my benching and squats then. I'll take some pointers from Rob's article, and have to focus more on what I eat, especially on getting the right amount of protein. As of now I drink/eat way too much junk and never eat breakfast so I'll fix that.

[TitleTown088]

I wouldn't put my body through that. I'd be tired throughout the day if I work out in the morning..

Really? I don't usually swell in the morning but if I do I'm even more awake the rest of the day.

[steelersfan43]

im about to get some new running shoes. My last ones were brooks and I liked them, but anyone got suggestions?

[senormysterioso]

Asics are the best

Kayano 15 running shoe (http://www.footsmart.com/product.aspx?productid=8143&srccode=YDFRF&cm_mmc=YDFRF-_-Mercent-_-20100101-_-NA&mr:trackingCode=394A811A-5AF9-DE11-BAE3-0019B9C043EB&mr:referralID=NA)

These are what I have now. They're amazing, light as air and plenty of support. I've also had new balances, they're nice but they're quite a bit heavier.

[Bosanac01]

I think I'm going to go back for a victory lap because of my ****** grades. As of now I've talked to Guelph, Ottawa U, McGill, and York. McGill is not an option because of my trash grades, and even though they are probably the most interested York is my last option because they aren't any good.

On topic my football training group is starting weights next week after two months of plyometrics so I'll be doing my benching and squats then. I'll take some pointers from Rob's article, and have to focus more on what I eat, especially on getting the right amount of protein. As of now I drink/eat way too much junk and never eat breakfast so I'll fix that.

What position do you play?

You really need to do some deadlifts and powercleans. Those are great for football players.

[Draft King]

What position do you play?

You really need to do some deadlifts and powercleans. Those are great for football players.

Quarterback for high school but I'll probably convert to receiver in university.

[etk]

I think I'm going to go back for a victory lap because of my ****** grades. As of now I've talked to Guelph, Ottawa U, McGill, and York. McGill is not an option because of my trash grades, and even though they are probably the most interested York is my last option because they aren't any good.

On topic my football training group is starting weights next week after two months of plyometrics so I'll be doing my benching and squats then. I'll take some pointers from Rob's article, and have to focus more on what I eat, especially on getting the right amount of protein. As of now I drink/eat way too much junk and never eat breakfast so I'll fix that.

I'd choose Guelph out of that group. I wouldn't wanna stay at home, and McGill and York have awful teams. Guelph has a higher % of girls than any other school in Ontario, if not Canada (I think).

Eating breakfast will give you a major boost. It's good that you're used to eating junk food because now you can just replace junk food with healthier snacks that are higher in protein to help you bulk up.

Also don't forget multiplayer beta May 3rd ;). The trailer is up on kotaku and it looks insane.

[tjsunstein]

Wednesdays are the death of me. Shoulders, Abs, Cardio at 8 a.m. Feeling phsically tired but mentally focused. My body is confused.

[Splat]

Scram Tommy. Don't give her the weight room thing.

Do you know where the weight room is? I'll check it out.

[Sniper]

All right, tell me what you think of this. I really need to start cutting hardcore and I'm sort of limited on time. Because of that, I'm going to lift 3x week and run on three other days, leaving one day for rest. Tell me what you think of this lifting routine. It's the same exercises every time, but I'll be mixing up the weights and sets.

Bench Press
Deadlifts
Squats
Power Cleans
Dips
Pullups
Step-ups
Floorwipers
Cable Chops
Cable Pulls

[b316]

Its mostly all in the diet when cutting. The first 5 lbs is the easiest the last 5 is going to be the hardest.

[tjsunstein]

Well, you have the big three in there Sniper. I'm happy to see that. Other than that, cardio and diet brotha. Good luck.


So, I have shin splints. First time having them and they suck big time. How long do they last and how can I get rid of them quicker? Anyone have any ideas or personal experience with them?

[Sniper]

Well, you have the big three in there Sniper. I'm happy to see that.

Thanks. I was trying to get a bunch of compound lifts in there.

Other than that, cardio and diet brotha. Good luck.

Gonna start running some sprints. Suck hard, it will.

[tjsunstein]

And please remember to lift heavy. People usually do more reps with very light weight while cutting so they can be omgz tonedz. They find themselves losing a lot of strength is all and the muscle will show when the fat comes off. Everyone has biceps, triceps, and absz.

[Vox Populi]

Guelph has a higher % of girls than any other school in Ontario, if not Canada (I think).

It also has the most lesbians, hippies and ******* weirdos as well lol. And yeah, they had that on manswers, something like an 11:1 girl to guy ratio. I know like 10 girls and 3 guys that went there and the guys say that the ratio is definitely noticeable, but as a city, I think Guelph is soooooo boring and crappy (Ignores the fact that he goes to Mac in Hamilton...).

[wogitalia]

So, I have shin splints. First time having them and they suck big time. How long do they last and how can I get rid of them quicker? Anyone have any ideas or personal experience with them?

Running? Walking? Weights?

If it is running or walking, try running on a softer surface, that is the only real quick fix.

They are usually caused by having the calf muscles being significantly stronger or weaker than the other muscles at the front of the shin. Alternatively they may be caused by one leg being longer than the other or poor running technique.

How long they last depends entirely on what is causing them, if it is a muscle thing they will last as long as there is the muscle imbalance.

If it is a leg thing something like orthotics can help fix that.

The other thing to consider is that it may not be shin splints and may instead be stress fractures. If you are in good shape and you just suddenly start getting them this is far more likely. I get shin splints when I go from playing American Football to Aussie Rules because of all the extra running involved and it takes a few weeks for those stabilising muscles at the front that are used more for distance running to catch up to the calves that are used a lot more in American football for explosiveness.

But yeah... need more information if you are going to get a pin point analysis. It could be as simple as run through it, but if it is stress fractures that is about the worst thing you can do so if the symptoms are close to the above maybe see a doctor to be safe.

[senormysterioso]

Well, you have the big three in there Sniper. I'm happy to see that. Other than that, cardio and diet brotha. Good luck.


So, I have shin splints. First time having them and they suck big time. How long do they last and how can I get rid of them quicker? Anyone have any ideas or personal experience with them?

Stretch! stretch, stretch and stretch some more. Find a good static and dynamic routine that you like and works for you. I do dynamic before running and static after when my muscles are all warmed up and limber.

[Rob S]

complexes will whoop your ass. just got back from doing one. do these, sniper. you will have a tremendous cardio workout. i can post my routine if you want. i am not using capitals bc i am feeling that lazy after this workout, first time in a while i felt like i was gonna puke in the gym.

[tjsunstein]

It may be that I've been playing basketball for the last two weeks straight and it started that time frame. Haven't had any trouble with it until now and I've been working out for a solid 8 months. Definitely don't think they are stress fractures atleast I'm hoping not but I read that shin splints can eventually lead to that. I'm going to look into a new pair of shoes that are more supportive. Everything I do at the gym, I do in air force ones. Lowtops at that.

I stretch a lot. Apparently not enough however.

[JF4]

It also has the most lesbians, hippies and ******* weirdos as well lol. And yeah, they had that on manswers, something like an 11:1 girl to guy ratio. I know like 10 girls and 3 guys that went there and the guys say that the ratio is definitely noticeable, but as a city, I think Guelph is soooooo boring and crappy (Ignores the fact that he goes to Mac in Hamilton...).

Haha Mac is terrible and is located in the dirtiest, ugliest city in Canada.

Hamilton is truly Canada's a**hole and I would be ashamed to live there.

[wogitalia]

It may be that I've been playing basketball for the last two weeks straight and it started that time frame. Haven't had any trouble with it until now and I've been working out for a solid 8 months. Definitely don't think they are stress fractures atleast I'm hoping not but I read that shin splints can eventually lead to that. I'm going to look into a new pair of shoes that are more supportive. Everything I do at the gym, I do in air force ones. Lowtops at that.

I stretch a lot. Apparently not enough however.

You can't really stretch for or to avoid shin splints. Basically they are most commonly caused by a muscle imbalance that puts stress on the bones and muscles in that area that are otherwise not there.

I would say that you are most likely getting shin splints and not stress fractures and it is almost certainly because of the hard surface. Shoes will help but they only try and counteract that actual problem rather than solving it. I suggest google to find a few exercises that you can do to strengthen the muscles in the front of the leg. I remember there being one which was a weird toe drag thing and another that is just a simple toe lift that both worked wonders for me, both are ones you can do while sitting at a computer but weights do help. Just staying on the horse also helps though the hard surface is a major factor though. I know it certainly didn't help with mine, the oval I play Aussie Rules on may as well have been concrete it was that hard.

[Sniper]

complexes will whoop your ass. just got back from doing one. do these, sniper. you will have a tremendous cardio workout. i can post my routine if you want. i am not using capitals bc i am feeling that lazy after this workout, first time in a while i felt like i was gonna puke in the gym.

Post away.

[JFLO]

I just took an ice bath for the first time in 3 years (since HS football) and it sucked just as much as the first time. I lifted my legs pretty heavily today and roommate suggested one.

Sucked, but my legs are feeling pretty good right now.

[Shahin]

how long you sit in that ice bath?

[JFLO]

10-15 minutes

[tjsunstein]

Ingrown toe nail led to shin splints because I avoided putting pressure on my toe for a solid two months. I had the toe nail removed about a half hour ago and I'm slowly getting feeling back and it sucks. But, I killed two birds with one stone ultimately. And yes, I tried to remove the toe nail myself. Part of the reason I waited two months to actually get it removed.

[Rob S]

Post away.

http://www.tmuscle.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physiqu e

I did the "Cosgrove's Evil 8" with 95 lbs (25 on each side). It will kick your ass.

[Sniper]

http://www.tmuscle.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physiqu e

I did the "Cosgrove's Evil 8" with 95 lbs (25 on each side). It will kick your ass.

Man, that looks absurd. I tried doing deadlifts + cleans + shoulder press + front squat during a workout once and it was by far the worst thing ever.

[Rob S]

Man, that looks absurd. I tried doing deadlifts + cleans + shoulder press + front squat during a workout once and it was by far the worst thing ever.

Yeah, man. It is absolutely brutal. Amazing workout tho. After I finished, I just sat down on a box for like 5-8 minutes wondering what possessed me to do it.

[YAYareaRB]

Crazy Leg workout today.

Squats: 1x4 (410 lbs) 1x3 (425 lbs) 1x2 (435 lbs) 1x1 (445)
Lunges: 1x2 50 yards
Medicine Ball Squats: 2x40 reps (10 lb ball)
Medicine Ball throw while in squat position: 2x45 seconds

Gotta get stronger

[tjsunstein]

Crazy Leg workout today.

Squats: 1x4 (410 lbs) 1x3 (425 lbs) 1x2 (435 lbs) 1x1 (445)
Lunges: 1x2 50 yards
Medicine Ball Squats: 2x40 reps (10 lb ball)
Medicine Ball throw while in squat position: 2x45 seconds

Gotta get stronger

Squat is weak, bro. haha, just kidding. That doesn't seem that bad, imo.., no offense. What's your weight at?

[ElectricEye]

http://www.tmuscle.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physiqu e

I did the "Cosgrove's Evil 8" with 95 lbs (25 on each side). It will kick your ass.

Wow. That looks really interesting. You can do that instead of cardio? I'm going to have to give that a shot on non lift days.

[Rob S]

Wow. That looks really interesting. You can do that instead of cardio? I'm going to have to give that a shot on non lift days.

Yeah, it kinda serves as a HIIT like workout. I run an easy 1.5 miles before I do it just to get some extra work in.

[ElectricEye]

Yeah, it kinda serves as a HIIT like workout. I run an easy 1.5 miles before I do it just to get some extra work in.

Do you treat it like a standard lifting day? IE; protein shake+carb up after? Or do you just carry on like after a cardio session. Probably a real stupid question.

[Rob S]

Do you treat it like a standard lifting day? IE; protein shake+carb up after? Or do you just carry on like after a cardio session. Probably a real stupid question.

carbs are actually more important after a cardio session, so yeah, I sip on a gatorade-creatine mix during my workout and take whey after.

[b316]

yeah i was wondering what the hell do I eat after doing cardio?

So not take to big of chances, i usually just waited like 1 hr or so and then ate a light salad. Just some spinach and lettuce mixed with some balsamic vinger and extra virgin olive oil.

[Rob S]

yeah i was wondering what the hell do I eat after doing cardio?

So not take to big of chances, i usually just waited like 1 hr or so and then ate a light salad. Just some spinach and lettuce mixed with some balsamic vinger and extra virgin olive oil.

you really need carbs after cardio, especially LSD, even moreso than lifting. Honestly, you should always drink a gatorade while doing anything at the gym, studies overwhelmingly support it. If you can make a protein-carb mixture to sip on, even better.

[Rob S]

Read this for info on what to drink during a workout:

http://www.johnberardi.com/articles/nutrition/advanced_workout_nutrition.htm

[b316]

I got my post lifting drink and meal always ready. Its the post cardio one that had me confused.

[YAYareaRB]

Squat is weak, bro. haha, just kidding. That doesn't seem that bad, imo.., no offense. What's your weight at?

haha I'm actually pretty weak in the weight room. I'm 305-310 somewhere in between there. I lost a lot of weight being away from football.

[b316]

I did the P90x abs and Ploymetrics work out...wow that **** is crazy. The cardio one was pretty weak, but these two i tried and liked. I'm still doing my lifting 5x5 on MWF. But i needed to do a change up on the cardio days the ploy **** is a plus.

I'm thinking about doing that thing Rob posted earlier in the day and then around night before bed do Ploy workout. But I don't wanna over do it, you think maybe its to much?

[TitleTown088]

I tried one those complexes today. Holy crap those are a good workout.

[tjsunstein]

I'm thinking about incorporating one into my workout.

[senormysterioso]

12 more days until 26.3 miles of rucking in the desert! time to kick the training into high gear!

[TitleTown088]

I'm thinking about incorporating one into my workout.

Do it dude. I did it today on my off day. Well worth it if you ask me. I can feel it being a more beneficial way to get some cardio than running, strength-wise.

[Rob S]

Do it dude. I did it today on my off day. Well worth it if you ask me. I can feel it being a more beneficial way to get some cardio than running, strength-wise.

Nice, dude! They are freaking exhausting. What kind of weight did you wind up using if you don'y mind me asking. I am considering increasing it weekly, but I think I might die haha.

[tjsunstein]

I really like the Cosgrove Complex. And they fit perfectly into my workout.

Day One: Upper Body
Day Two: Lower Body
Day Three: Complex/Abs/Cardio
Day Four: Rest

For the Cosgrove, I'm going to probably start at 85 pounds and see how I feel.

[TitleTown088]

Nice, dude! They are freaking exhausting. What kind of weight did you wind up using if you don'y mind me asking. I am considering increasing it weekly, but I think I might die haha.

I used 20's with the bar for the first time. Figured I'd try and get the hang of it before I got too serious with the weight. probably move it up a bit next time.
You think its a good idea to switch up the complexes at all or to just use one of them for an extended period of time?

[tjsunstein]

I used 20's with the bar for the first time. Figured I'd try and get the hang of it before I got too serious with the weight. probably move it up a bit next time.
You think its a good idea to switch up the complexes at all or to just use one of them for an extended period of time?

I was also wondering this. I thought about rotating the complexes so I had some variety but of it's more beneificial to stick to one then I will do that.

[Rob S]

idk.......variety can never hurt with cardio so you don't get bored, but I wouldn't think that there is too much of a benefit to it.

[tjsunstein]

Complexes are my new favorite workout. I did 85 for everything, bumping it up to 90 next workout.

Good find Rob.

[TitleTown088]

Complexes are my new favorite workout. Told ya ;)

Indeed good find Rob.

[nepg]

I wonder how they'd work with a body bar (~20-36lbs?)...

[Rob S]

I wonder how they'd work with a body bar (~20-36lbs?)...

what does that mean? Using 26-30 lbs total? The weight really just depends on how strong you are and how in shape you are.

['cuse-213]

I wouldnt be able to pull off a complex at the current gym I go to. Can't wait to try it out though

[BigJohn98]

How does creatine work? Who here takes it? Should I take it?

[tjsunstein]

How does creatine work? Who here takes it? Should I take it?

http://www.bodybuilding.com/store/creatine.html

Read and if you have any further questions, come back.

I do take creatine.

[wogitalia]

I wonder how they'd work with a body bar (~20-36lbs?)...

Obviously not as well... but you can do a complex workout without any weights. The weights just make it more effective.

[tjsunstein]

So yeah, the complexes kicked my ass. I did two yesterday, Cosgrove Evil 8 and the other one with the 45lb plate (forget the name). I'm feeling it. Love it.

[Rob S]

So yeah, the complexes kicked my ass. I did two yesterday, Cosgrove Evil 8 and the other one with the 45lb plate (forget the name). I'm feeling it. Love it.

how was the plate one in comparison to the Cosgrove? The only problem I am having with the complexes is my lower back being kinda sore if I do the complex the day before deads or squats.

[tjsunstein]

how was the plate one in comparison to the Cosgrove? The only problem I am having with the complexes is my lower back being kinda sore if I do the complex the day before deads or squats.

Easier, imo. But that isn't saying much. I enjoyed both of them. I feel you on the lower back issue. Hopefully this goes away by tomorrow so I can go heavy squats.

[TitleTown088]

Mark Rippetoe's youtube vids have helped me with my form on my squats so much. Especially on the hip drive in the hammies. That guy knows lifting and does a good job perfecting form.

[steelersfan43]

http://ecx.images-amazon.com/images/I/51xHO%2BFhiKL.jpg

just got some new running shoes bout to go run with them woop

[tjsunstein]

Mark Rippetoe's youtube vids have helped me with my form on my squats so much. Especially on the hip drive in the hammies. That guy knows lifting and does a good job perfecting form.

I need to work on my form for just about everything. My ego has taken over the last week or so and I've just been adding weight. Time to give my ego a hip check and back to the basics tomorrow. Unfortunately, not many people realize this or care about this and quarter squat twice as much as me then brag. ' Bro, you went down like an inch..'

[TitleTown088]

I need to work on my form for just about everything. My ego has taken over the last week or so and I've just been adding weight. Time to give my ego a hip check and back to the basics tomorrow. Unfortunately, not many people realize this or care about this and quarter squat twice as much as me then brag. ' Bro, you went down like an inch..'

I try not to be one of those dbags who watch people lift in the gym and stuff, but when I see quarter squaters make me silently laugh to myself. Its so worthless.

Rippetoe's vids ( well a lot of people on there for that matter) on youtube are real sweet for improving your form. Its basically like getting advice from a professional trainer. His suggestions with people on there have helped me with the Olympic lifts with the exception of overhead squat. My god that is hard for a lanky mofo like myself to do haha.

[senormysterioso]

It's so stupid to do more weight than you can handle. Do you really think that the 3 or 4 girls in the gym care what you're benching or squatting? It's super ***...they're just doing it to impress the other insecure dick measuring idiots in the gym.

[tjsunstein]

Since we're on form, who goes to the chest when benching and doesn't do an extreme bounce? Nothing is worse to see out of the corner of my eye. And I see people doing Romanian deadlifts more than typical Deadlifts and not knowing it. Little bending of the knees and little drive from the hips.

It sucks because I know how to do proper form and what not and most of these guys that go to the gym just throw weights around. Pain to see so I go when the gym is the least crowded unless I absolutely have to go another time.

[Don Vito]

I've been doing circuit training of all body weight exercises as opposed to just lifting like I've done for a while and I'll tell you it is draining me. For years I generally just did upper body lifts with different muscle groups depending on day, lower body lift like once a week (on a good week...generally stopped lifting lower body once I stopped playing football), and running twice maybe three times a week. That was the general blueprint for my workouts since I got to college two and a half years ago; I would change up exercises and incorporate push ups, pull ups, and dips but not too much variation.

This circuit program has been kicking my ass, it is great because I feel like I'm getting more cut but I feel like I won't be able to lift as much. What I've been doing is a set of pull ups, set of dips, set of this push up variation when you lift one of your arms to the sky and alternate arms, a set of prison rows, a set of dumbell step ups, a set of reverse crunches, then a double set of pushups. I usually do 8 reps for each of the exercises besides the pushups which is a double set so 16. Some days I'll try to do as many sets as I can in 40 minutes, some days 30 minutes, or some days I'll shoot for a number of sets. I try to do this with little to no rest if possible, and it is tough. Especially on mondays after a big weekend, God you feel like you are going to puke and sometimes that goes until tuesday.

This is my third week doing it, the first week i went M-W-F and ran on tuesday/thursday. Last week went M-Tu-Th-F and ran Weds/Sat, and I'm going to try and do the same this week. It is tough, it drains you pretty hard. I'm going to try and start doing it twice a week and lift two other days with a short run on one of the lift days and a pretty good run on an off day.

Some days are a little harder than others though, especially if you have the irish flu or just had a big night in general the night before. That applies to all aspects of life though.

[Don Vito]

Since we're on form, who goes to the chest when benching and doesn't do an extreme bounce? Nothing is worse to see out of the corner of my eye. And I see people doing Romanian deadlifts more than typical Deadlifts and not knowing it. Little bending of the knees and little drive from the hips.

It sucks because I know how to do proper form and what not and most of these guys that go to the gym just throw weights around. Pain to see so I go when the gym is the least crowded unless I absolutely have to go another time.

Yeah that bothers me. I have real long arms too, that makes benching more of a pain in the ass, and I always see little fat people with short arms bouncing it off their chests thinking they are hot ****. I'm tall and relatively lanky with long arms so I'm never going to be benching the most, it is a fact. The bouncing off the chest irks me for sure.

[wogitalia]

Since we're on form, who goes to the chest when benching and doesn't do an extreme bounce?

Bench is the one exercise that I do have good form on and I know it, it really helps also and goes a long way to explain my disproportionately high bench numbers.

My Squat is horrible, My knee bend is just not great and as I don't want to put extra stress on my back I know I don't get deep enough. It shits me that I know exactly what I do wrong and just can't seem to get it right.

Deads I have never felt right when I do them, just never seem to be able to feel like I am using my legs on them despite my form not being awful. It's a pain because my legs are stupid powerful but I can't train them effectively due to technique issues.

Oh wells... between training and injuries I haven't hit the weights in a couple of months anyway... such a pain.

[Ward]

It's so stupid to do more weight than you can handle. Do you really think that the 3 or 4 girls in the gym care what you're benching or squatting? It's super ***...they're just doing it to impress the other insecure dick measuring idiots in the gym.

But that's a high percentage of the guys at any given gym! That's a lot of people you could be impressing!

[Rob S]

I hit chest and don't bounce very much, if at all on bench. More upper abs than chest actually, I bring the bar nice and low.

[TitleTown088]

Nothing is worse to see out of the corner of my eye.

How about bringing the bar about a foot from your chest and going back up? I think that's even worse.

[MiWolves]

What are the benefits of Negative Bench Press compared to Bench Press? because I've been thinking of starting to do negatives instead of regular bench press

[Rob S]

What are the benefits of Negative Bench Press compared to Bench Press? because I've been thinking of starting to do negatives instead of regular bench press

none....negatives dont do much at all. If your bench is stalling, change up rep schemes or do some DB work to replace BB bench for a while.

[ElectricEye]

Just god damned blasted my legs and back. Haven't had a pump that good in a long time. Going to be so sore. Starting my cut cycle soon, I think. More reps+less weight= me dead. Simple, but wow.

[Ravens1991]

what back exercises did u do? I have been looking to mix things up a bit, I usually do rows and lat pull down. I have been doing good mornings recently and they are a great workout

[ElectricEye]

I do deadlifts, dumbbell rows, pulldowns, barbell row, and pullups depending on the day. Sorry, pretty boring for back. I tried Good Morning, but they KILL my lower back. They were a pretty good workout though.

[Ravens1991]

yeah they are killer on the lower back, but you gotta be careful with them or you could get hurt.

[ATLDirtyBirds]

HIIT+Complexes=awesome. Great workout. I'm pretty beat now.