Weight-Lifting Thread (General Fitness Thread)

[Bob Sanders Dreadlock]

Well, I want to cut as much as possible because I have a little body fat that I've been unable to cut for years. This is more of a personal challenge. Also, I want to lose muscle mass, not just fat. I've bulked up more than I'd like.

Lower your caloric intake before lowering your carb count again. One of the better coaches out there reccomends

Day 1: Heavy lifting chest/back

Day 2: Lactate-inducing workout 1 + 20-30 minutes of steady-state aerobic work

Day 3: OFF

Day 4: Heavy lifting quads/hams

Day 5: OFF

Day 6: Lactate-inducing workout 2 + 20-30 minutes of steady-state aerobic work

Day 7: OFF

[KobeBryant833]

my workout plan.

Monday: Atc(high speed tredmills)

Tuesday: Atc( PLoys)

Wednesday: Golds( Upper body)

Thursday: Atc (High Speed Tredmills)

Friday: Golds ( lower body)

Saturday: Atc ( high Speed tredmills)

Sunday: Golds (upper body)

My preperation for fall camp :)

[b316]

You need to throw in a day off. Even though your only doing cardio on some days you still need a day off.

And instead of doing high speed tredmill, which is horrible for you knees stomping in place. You'll get a better workout by sprinting and runing at high speeds. Get some cleats and run and sprint on grass so you'll be more used to it for your camp. Instead of running with sneakers on and on a rubber mat, or track. If you have sand near you even better, try doing sprints on sand your calf will burn.

[djp]

Finally about to get back to the gym after nearly 3 months of knee injury filled suckiness. I gained 10 lbs during the layoff.

Note to all: avoid grade 2 MCL tears and 2 severe bone bruises in your knee. They suck very much.

[KobeBryant833]

You need to throw in a day off. Even though your only doing cardio on some days you still need a day off.

And instead of doing high speed tredmill, which is horrible for you knees stomping in place. You'll get a better workout by sprinting and runing at high speeds. Get some cleats and run and sprint on grass so you'll be more used to it for your camp. Instead of running with sneakers on and on a rubber mat, or track. If you have sand near you even better, try doing sprints on sand your calf will burn.

These tremills simulate running uphill which increases your speed and allows you to run at speeds you usually can't. I'm just trying to get into the best shape i can before august 3rd

[Rob S]

Fiber doesnt cancel out carbs, but you dont have to count the grams of fiber (which are carbs) in your daily totals.

With regards to bread, if your going low carb just get used to living without it. That or do the carb-up day they mention in the thread.

[Go_Eagles77]

I'm doing the low-carb thing (around 50 carbs a day) and lost 5 pounds in 2 weeks. I've never been able to lose those 5 pounds so I'm pretty pumped that it's working. I really only want to lose another 5-10 pounds so I should be where I want to be at in no time.

[Rob S]

I'm doing the low-carb thing (around 50 carbs a day) and lost 5 pounds in 2 weeks. I've never been able to lose those 5 pounds so I'm pretty pumped that it's working. I really only want to lose another 5-10 pounds so I should be where I want to be at in no time.

yup, low carb is money. **** sugar and flour and whole grains while we're at it.

[b316]

Noooo Whole Grains = AWESOME.

I love my sweet potatoes, and whole grain bread, brown rice, fruits.

You need complex carbs for energy.

Though **** sugar.

[Rob S]

Noooo Whole Grains = AWESOME.

I love my sweet potatoes, and whole grain bread, brown rice, fruits.

You need complex carbs for energy.

Though **** sugar.

This man begs to differ:

http://pagesperso-orange.fr/eco.metra/VDC2007-8/CM1%20-%20Lafaille/Images/Inuit/inuit_pierrick.jpg

As does this man:

http://drkwaku.files.wordpress.com/2009/11/al-maasai-warrior1.jpg

[ATLDirtyBirds]

I disagree with needing a day off. If you've got the energy for it and you are mixing up what you work on, it's all good.

[b316]

This man begs to differ:

http://pagesperso-orange.fr/eco.metra/VDC2007-8/CM1%20-%20Lafaille/Images/Inuit/inuit_pierrick.jpg

As does this man:

http://drkwaku.files.wordpress.com/2009/11/al-maasai-warrior1.jpg

The African man eats porridge, or something like that. They also eat many other things fruits and nuts.


As for the Alaskan, **** idk they eat fish all day.

Eating gives you energy, calories is what really gives your body the energy. I put it wrong not complex carbs.

[Rob S]

I disagree with needing a day off. If you've got the energy for it and you are mixing up what you work on, it's all good.

depends on goals. If you want to get bigger rest days are imperative.

[Rob S]

The African man eats porridge, or something like that. They also eat many other things fruits and nuts.


As for the Alaskan, **** idk they eat fish all day.

Eating gives you energy, calories is what really gives your body the energy. I put it wrong not complex carbs.

The Massai survived solely on fatty meat and blood back in the day. Inuits survived solely on fatty meat also. I'm just joking around though, personally I just dont handle carbs well. It is a fact though that humans need protein and fat to survive, but can survive even when carbs are completely missing from their diet. There has to be something to that.

[Bob Sanders Dreadlock]

depends on goals. If you want to get bigger rest days are imperative.

He has 3 lifting days the treadmill running wont effect him getting bigger.

[Rob S]

He has 3 lifting days the treadmill running wont effect him getting bigger.

Depends how much sleep he is getting. If he isnt getting 8 hours (at least) every night he isn't taking a day off to do nothing his efforts lifting will be mitigated.

[Bob Sanders Dreadlock]

Depends how much sleep he is getting. If he isnt getting 8 hours (at least) every night he isn't taking a day off to do nothing his efforts lifting will be mitigated.

Well thats a given. Could also say diet, protein intake, or the right exercises. It would be troublesome if he was lifting 5+ days per week. His upper body will have no problem recovering. His legs may get really fatigued and not recover. It's a lot of lactic building but assuming he is young his body can handle it.

[Rob S]

Well thats a given. Could also say diet, protein intake, or the right exercises. It would be troublesome if he was lifting 5+ days per week. His upper body will have no problem recovering. His legs may get really fatigued and not recover. It's a lot of lactic building but assuming he is young his body can handle it.

I dont know, man. There is a lot of evidence that points to a rest day being key for growth. I would take the rest day.

[bantx]

Monday will be the official date i start Insanity, you can find it for freesbies if you do a little searching. I've been jump roping for a few weeks to get my endurance up so I won't completely die in these cardio work outs.

[b316]

Monday will be the official date i start Insanity, you can find it for freesbies if you do a little searching. I've been jump roping for a few weeks to get my endurance up so I won't completely die in these cardio work outs.

Another P90x workout program?

Like most workouts its about dedication and diet. If you can do these two you can change you body type in 2 months-3 months, with any good workout program.

[bantx]

Ya I did 3 months of P90X a few months ago and finished it and lost a decent amount of wait, took a break now getting back on my work out routine.

[Bob Sanders Dreadlock]

I dont know, man. There is a lot of evidence that points to a rest day being key for growth. I would take the rest day.

How many days a week you think Usain Bolt, Tyson *** or Asafa Powell take off? They are exposed to much much harder an stringent training regiments. Incorporating down weeks/ recovery weeks will give him the rest his muscles need. Proper periodization with progressive overload and the right stimulus will lead to max growth.

[Rob S]

How many days a week you think Usain Bolt, Tyson *** or Asafa Powell take off? They are exposed to much much harder an stringent training regiments. Incorporating down weeks/ recovery weeks will give him the rest his muscles need. Proper periodization with progressive overload and the right stimulus will lead to max growth.

They probably train 6 days a week. I know a bunch of pro MMA fighters and boxers, including a champion in Bellator, and none of them train 7 days a week.

[Ravens1991]

^^^^^ That, my college wrestling team never has a work out on sunday. Usually a dual meet in the week, something on saturday, practice the other days, nothing on sunday. Our one coach said its OK if we dont even think about wrestling on Sunday.

[Bob Sanders Dreadlock]

They probably train 6 days a week. I know a bunch of pro MMA fighters and boxers, including a champion in Bellator, and none of them train 7 days a week.

I cant find any specific articles about their daily training regiments.Long distance running is more my thing where everyone(basically) trains 7 days a week. Its why i'll always believe LDR are the toughest athletes and is the hardest sport out there.

[Sniper]

Its why i'll always believe LDR are the toughest athletes and is the hardest sport out there.

LOLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLL LLLLLLLLL.

No, seriously, thanks for the sig quote.

[Bob Sanders Dreadlock]

LOLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLL LLLLLLLLL.

No, seriously, thanks for the sig quote.

Prove me wrong big guy. Hop off your pedestal and show me how it is not

[Sniper]

Prove me wrong big guy. Hop off your pedestal and show me how it is not

Wait, so you were really being serious?

[Bob Sanders Dreadlock]

Wait, so you were really being serious?

Prove a sport that is more mentally and physically challenging

[Sniper]

Sports that are harder than long-distance training.

Hockey, football, basketball, baseball, sprinting, golfing, tennis, badminton, swimming, and probably a few others that I'm forgetting. You run. Whoop de ******* do. Every sport involves some type of running.

[b316]

Prove a sport that is more mentally and physically challenging

HOCKEY???

They are always going full speed and play in pain and busted jaws.

[Bob Sanders Dreadlock]

Sports that are harder than long-distance training.

Hockey, football, basketball, baseball, sprinting, golfing, tennis, badminton, swimming, and probably a few others that I'm forgetting. You run. Whoop de ******* do. Every sport involves some type of running.

Exactly this is coming from a guy who probably cant run around his block without having to walk. Tell me what do athletes usually dread most? It is running. In soccer everyone bitched an moaned to find a way out of the warm up laps before practice. Athletes hate running sprints. You know why? Cause running is ******* hard and it hurts. There is nothing forgiving about it. Lance Armstrong is even proof he said marathoning is harder than anything he has ever done.

[Sniper]

Exactly this is coming from a guy who probably cant run around his block without having to walk. Tell me what do athletes usually dread most? It is running. In soccer everyone bitched an moaned to find a way out of the warm up laps before practice. Athletes hate running sprints. You know why? Cause running is ******* hard and it hurts. There is nothing forgiving about it. Lance Armstrong is even proof he said marathoning is harder than anything he has ever done.

People hate it because it's ******* boring.

[Sniper]

HOCKEY???

They are always going full speed and play in pain and busted jaws.

Winner winner, chicken dinner.

[b316]

People hate it because it's ******* boring.

Seriously I hate running even for workouts...but when playing football I Fuking LOVE IT. I love running with the ball in my hand or running after someone to tackle them ...or at them.

[Sniper]

Seriously I hate running even for workouts...but when playing football I Fuking LOVE IT. I love running with the ball in my hand or running after someone to tackle them ...or at them.

Well, that's different running. Running for miles and miles is ******* boring.

[Rob S]

Boxing or MMA is harder than anything else you can do. You have to run LSD, you have to sprint with variety, you have to train 2 times a day, and most importantly you have to ******* fight.

[Bob Sanders Dreadlock]

HOCKEY???

They are always going full speed and play in pain and busted jaws.

Are these guys out there every day? No they pretty much spend 3 months in the off season partying and getting far away from hockey. Most high level distance runners maybe have a month off the entire year. There is a lot more to it than just game day.

The top level guys run 7 days a week around 120-140 miles. Sometimes running twice a day everyday except for christmas. There are no breaks during training. Running takes every ounce of strength an testicular fortitude you have. Look at people after faces after a race the pure exhaustion whens the last time you saw that from a football player or a hockey player? Running on a treadmill is boring. I guarantee if you go out and run you will get tired an go home with your tail between your legs before you get bored. It hurts an you can handle the pain i get it you are wimpy. In no other sport can you push your body to the absolute limit. An all these guys do it for what? Kenyans do it so they have a future. In america? The glory is mostly internal. THey don't get paid a lot or live some glamorous life

[iBoldin]

Are these guys out there every day? No they pretty much spend 3 months in the off season partying and getting far away from hockey. Most high level distance runners maybe have a month off the entire year. There is a lot more to it than just game day.

The top level guys run 7 days a week around 120-140 miles. Sometimes running twice a day everyday except for christmas. There are no breaks during training. Running takes every ounce of strength an testicular fortitude you have. Look at people after faces after a race the pure exhaustion whens the last time you saw that from a football player or a hockey player? Running on a treadmill is boring. I guarantee if you go out and run you will get tired an go home with your tail between your legs before you get bored. It hurts an you can handle the pain i get it you are wimpy. In no other sport can you push your body to the absolute limit. An all these guys do it for what? Kenyans do it so they have a future. In america? The glory is mostly internal. THey don't get paid a lot or live some glamorous life

Clearly you know nothing about hockey. They spent also maybe a month away from the rink or working out in the year, if they're lucky.

Lacrosse is about three times as hard as LDR. Box or field.

[Brent]

Prove a sport that is more mentally and physically challenging
this is a battle you will lose on this board. there are too many northerners/canadians.

[thefalconer]

so i did hiit for the first time tonight and it raped me in the ass with a baseball bat. i felt light headed and thought i was gonna pass out.

[wogitalia]

LDR is just work and training. It is not a "tough" sport in that it tests anything but fitness, both mental and physical.

It certainly isn't the hardest sport, anyone can do LDR, literally anyone that has the physical ability to run, some will be far better but if you can run you can do it. Other sports require skills and a willingness to get smashed.

I would say the hardest sports out there from the toll they will take on you would be the following.

I think the thing worth noting with my entire list is that LDR is a part of the training as in you take the LDR and then build on it. It's hard to say it's the toughest when other sports are using it as a part of training because it is a "better" way of simulating more dangerous conditions.

The toughest sports I can think of would be the following...

1. Boxing/MMA - Need the fitness of a LDR, the strength of a footballer and the willingness to get hit in the face. Basically the ultimate gut check of a sport(s).

2. Aussie Rules Football - Again.. you need the fitness of a LDR and then you have to have the skills, the mental strength and the toughness to get hit. I rack up a good 15-20km on average in a game. I can tell you now that a 20km run is FAR easier than a game of aussie rules. Aussie rules is the toughest sport from a testing your body point of view that I've done, it's basically contact LDR with skill...

3. Rugby - This sport falls halfway between Aussie Rules and American Football. You get hit harder in Rugby than in Aussie Rules but not nearly as hard as in American football. You need to be a fair bit fitter though because there is no resting compared to American Football. Again, you need to be able to run all day.

4. American Football - A totally different kind of fitness and toughness is needed. You get hit harder than any sport I've played and you get hit every play. Aerobically it is not a challenge at all but it is incredibly physically demanding.

Other sports like basketball, soccer, hockey(field) and cricket which I have done are not on the same level. The key element is the physical impact, it takes way more out of you than running.

The toughest training drill I've ever done is in Aussie Rules, it is a one on one contest for a ball, repeated for about a minute. If you do that a couple of times you will be far more tired than if you ran 3km.

Not saying running is not tough, it takes great mental concentration to keep doing something that quite simply is "boring" and does start to hurt, but there is a massive reason that all these other sports play one game a week and have days of training and runners can compete all year and train 7 days a week, it just isn't nearly as demanding on the body.

[bernbabybern820]

Wrestling is probably the most physically demanding sport. At least in MMA you can pull guard and try to survive.

[Brent]

Wrestling is probably the most physically demanding sport. At least in MMA you can pull guard and try to survive.
pull guard while a dude is socking you in the ribs and temple?

[bernbabybern820]

pull guard while a dude is socking you in the ribs and temple?

Honestly if i was dead tired i would. Just need to try to keep him close to you so that it prevents him from getting leverage on his punches. Some people enjoy getting hit.

"Fatigue makes cowards of us all."

[Bob Sanders Dreadlock]

LDR is just work and training. It is not a "tough" sport in that it tests anything but fitness, both mental and physical.

It certainly isn't the hardest sport, anyone can do LDR, literally anyone that has the physical ability to run, some will be far better but if you can run you can do it. Other sports require skills and a willingness to get smashed.

I would say the hardest sports out there from the toll they will take on you would be the following.

I think the thing worth noting with my entire list is that LDR is a part of the training as in you take the LDR and then build on it. It's hard to say it's the toughest when other sports are using it as a part of training because it is a "better" way of simulating more dangerous conditions.

The toughest sports I can think of would be the following...

1. Boxing/MMA - Need the fitness of a LDR, the strength of a footballer and the willingness to get hit in the face. Basically the ultimate gut check of a sport(s).

2. Aussie Rules Football - Again.. you need the fitness of a LDR and then you have to have the skills, the mental strength and the toughness to get hit. I rack up a good 15-20km on average in a game. I can tell you now that a 20km run is FAR easier than a game of aussie rules. Aussie rules is the toughest sport from a testing your body point of view that I've done, it's basically contact LDR with skill...

3. Rugby - This sport falls halfway between Aussie Rules and American Football. You get hit harder in Rugby than in Aussie Rules but not nearly as hard as in American football. You need to be a fair bit fitter though because there is no resting compared to American Football. Again, you need to be able to run all day.

4. American Football - A totally different kind of fitness and toughness is needed. You get hit harder than any sport I've played and you get hit every play. Aerobically it is not a challenge at all but it is incredibly physically demanding.

Other sports like basketball, soccer, hockey(field) and cricket which I have done are not on the same level. The key element is the physical impact, it takes way more out of you than running.

The toughest training drill I've ever done is in Aussie Rules, it is a one on one contest for a ball, repeated for about a minute. If you do that a couple of times you will be far more tired than if you ran 3km.

Not saying running is not tough, it takes great mental concentration to keep doing something that quite simply is "boring" and does start to hurt, but there is a massive reason that all these other sports play one game a week and have days of training and runners can compete all year and train 7 days a week, it just isn't nearly as demanding on the body.

You are drowning in a pool of your own ignorance. Professional marathoners do maybe one marathon a month. Pro distance runners race 1-2 times a month during the summer they do not have a loaded schedule. Sprinters can recover quicker but they still do not race as much as you would want to believe. There is a difference between jogging, which is what most of your above athletes do and actually running. They are as different as golf and frolf. Running 120 miles in a week is incredibly demanding. Do the math 120 miles averages out to 17 miles per day. Run at say an average of 6 minute pace that putting your body out there every morning for 1:42 minutes. Never the less they dont do that it is mixed up daily. Long distance running is not going out there and ***** footing around. Look at a persons face after a marathon it is pure agony. If running is such a big part of these guys training id like to see them get out there to run a marathon an see if they really have the conditioning for it

[Rob S]

Honestly if i was dead tired i would. Just need to try to keep him close to you so that it prevents him from getting leverage on his punches. Some people enjoy getting hit.

"Fatigue makes cowards of us all."

In wrestling your not getting punched or elbowed tho. Plus, wrestling will end with a pin. The guy will be gunning to knock you out in MMA.

Whatever, tho. This is a relatively pointless debate.

[Verloren]

Are these guys out there every day? No they pretty much spend 3 months in the off season partying and getting far away from hockey. Most high level distance runners maybe have a month off the entire year. There is a lot more to it than just game day.


That may have been a North American hockey player's life back around 50 years ago. Play hard for a few months, then kick back and drink beers during the offseason, and use training camp to get in shape.

Once European players began to get into the NHL, that changed drastically. The Europeans would work hard during the offseason to improve, and pushed the North Americans to do the same.

In fact, I wouldn't be surprised if all the professional athletes were working out full time, all year (barring up to a month off after the season ended). It takes time to get to peak performance and maintaining that level is a lot easier.

Btw, at field hockey not being tough...Try blocking a hard shot with that ball from a few feet out, and outfielders don't wear pads at all. I've lost count of how many times I've had to ice my knees after getting them whacked.

[Ravens1991]

out of HS sports its wrestling and swimming.


MMA/Boxer is harder then both.

Also water polo isnt gettin enough props. treading water non stop, in many other sports you can slack a little, in water polo if you slack you drown.

[TitleTown088]

You guys who think long distance running is easy are out of your mind, its very tough. Every sport can be tough to do.

[KobeBryant833]

How many days a week you think Usain Bolt, Tyson *** or Asafa Powell take off? They are exposed to much much harder an stringent training regiments. Incorporating down weeks/ recovery weeks will give him the rest his muscles need. Proper periodization with progressive overload and the right stimulus will lead to max growth.

Ya I'm only 19 so i have tons of energy and i leave to play college football in less than a month so i figure i mine as well go as hard as i can to be in the best shape when i arrive there and hopefully impress the coaches.

[descendency]

Its why i'll always believe LDR are the toughest athletes and is the hardest sport out there.

Swimming for an hour is 1000x times hard than running for an hour.

[BamaFalcon59]

Ya I'm only 19 so i have tons of energy and i leave to play college football in less than a month so i figure i mine as well go as hard as i can to be in the best shape when i arrive there and hopefully impress the coaches.

Nah, definitely take a day off. It's not about energy, it's letting your body repair.

I was the same way, but now I'm working out 5/7 days a week and I'm getting much better results.

[MidwayMonster31]

You guys who think long distance running is easy are out of your mind, its very tough. Every sport can be tough to do.I've always had a much easier time with sprints. As long as you limit your resting time, sprints can do a good job for conditioning.

[Ravens1991]

You know those days when you are lifting and you just arent feeling it. Like you have lifted more at a certain exercise yet you are struggling to do more weight then your max. They suck.

[KobeBryant833]

You know those days when you are lifting and you just arent feeling it. Like you have lifted more at a certain exercise yet you are struggling to do more weight then your max. They suck.

Take a pre workout on those days. They will get you amped to lift

[Rob S]

Sumo deads today........1st real test for my knee

[Ravens1991]

Yo Rob are you on any specific program? or are you just free lanceing it while you see how your knee feels?

[SeanTaylorRIP]

You know those days when you are lifting and you just arent feeling it. Like you have lifted more at a certain exercise yet you are struggling to do more weight then your max. They suck.

I always have those since a lot of times I have to workout after work sometimes as late as 1:00 am since my gym is 24 hours. The other day I was really hitting a block. I was struggling doing my normal 10 rep 225 sets. It was pretty scary after I finished I kind of realize that I was half asleep. I couldn't even remember doing the reps. Haha scary stuff and not safe at all.

[Bosanac01]

sprained my my right wrist. Now both of them are useless, still going strong!!

[BamaFalcon59]

Down to 196.5 from 208 as of this morning.

Feeling good!

[Bob Sanders Dreadlock]

Need to bulk up after my half marathon. Down to 148, haven't been this light since freshman year of college.

[Ravens1991]

westside barbell for skinny bastards and a gallon of whole milk a day will do the trick.

[Ravens1991]

http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.html

I did that and a gallon of whole milk and gained about 10 pounds in a month. I saw gains in every single workout that I did as well. It is very flexible which is great also. I platued weight wise so I am going to need to kick up the calories to keep gaining weight.

[Bob Sanders Dreadlock]

http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.html

I did that and a gallon of whole milk and gained about 10 pounds in a month. I saw gains in every single workout that I did as well. It is very flexible which is great also. I platued weight wise so I am going to need to kick up the calories to keep gaining weight.

Ya i know how to pack on the pounds. Ive been up to 175 at my highest. Joe D is a solid coach i apply a lot of the westside methods when i am in a weightlifting phase.

[Ravens1991]

yeah the workout is great.

[Ravens1991]

I always have those since a lot of times I have to workout after work sometimes as late as 1:00 am since my gym is 24 hours. The other day I was really hitting a block. I was struggling doing my normal 10 rep 225 sets. It was pretty scary after I finished I kind of realize that I was half asleep. I couldn't even remember doing the reps. Haha scary stuff and not safe at all.

thats downright dangerous dude. Be safe. I think that is because of extreme exhaustion, while mine was just not feeling it that day.

[Bob Sanders Dreadlock]

yeah the workout is great.

Ya you cant go wrong with him or Christian Thibadeau

[Ravens1991]

what is that? I am not familar with him.

[Bob Sanders Dreadlock]

what is that? I am not familar with him.

He's one of the best guys in the industry right now. He has his own section on tmuscle.com and has his own website http://www.christianthibaudeau.com/ definitely one of the best minds right now and trying to find the best ways to maximize growth.

[Shahin]

Swimming for an hour is 1000x times hard than running for an hour.

Very true. Whoever said LDR is hard obviously ran cross country in high school.

[Ravens1991]

He's one of the best guys in the industry right now. He has his own section on tmuscle.com and has his own website http://www.christianthibaudeau.com/ definitely one of the best minds right now and trying to find the best ways to maximize growth.

The big difference I noticed is that WSB4SB is free, while that guy program costs $34.95. Ill go w/ WSB4SB lol

[Bob Sanders Dreadlock]

The big difference I noticed is that WSB4SB is free, while that guy program costs $34.95. Ill go w/ WSB4SB lol

Oh ya i just meant for information. Defranco has a solid combine workout program i got a hold of a few months ago.

[B-Dawk]

i think its about time i switch up my workout and looking for a new lifting routine, any suggestions?

[CC.SD]

Exactly this is coming from a guy who probably cant run around his block without having to walk. Tell me what do athletes usually dread most? It is running. In soccer everyone bitched an moaned to find a way out of the warm up laps before practice. Athletes hate running sprints. You know why? Cause running is ******* hard and it hurts. There is nothing forgiving about it. Lance Armstrong is even proof he said marathoning is harder than anything he has ever done.

lol what a douchebag...the guy refutes your ridiculous statement of 'running is the hardest sport' and you start insulting his own fitness? Are you 8 years old, seriously...

Are you the same poster who threw a hissyfit after ranking the Saints 13th in your power list? If so, jeez.

[yourfavestoner]

lol what a douchebag...the guy refutes your ridiculous statement of 'running is the hardest sport' and you start insulting his own fitness? Are you 8 years old, seriously...

Are you the same poster who threw a hissyfit after ranking the Saints 13th in your power list? If so, jeez.

You missed the "Hardest Sports" thread, didn't you?

[CC.SD]

You missed the "Hardest Sports" thread, didn't you?

lol, yep. But so did running if you ask me.

[Bob Sanders Dreadlock]

lol what a douchebag...the guy refutes your ridiculous statement of 'running is the hardest sport' and you start insulting his own fitness? Are you 8 years old, seriously...

Are you the same poster who threw a hissyfit after ranking the Saints 13th in your power list? If so, jeez.

I ask you the same

[CC.SD]

I ask you the same

I didn't go after someone for disagreeing with me; just insulting someone else, such as Sniper, who is in manly shape.

[Sniper]

I didn't go after someone for disagreeing with me; just insulting someone else, such as Sniper, who is in manly shape.

I <3333 you.

[Rob S]

So.....deads went horribly and my knee hurts now. This sucks. I don't get it. I gotta stick to upper body for a really long time, which absolutely sucks.

Anyone have experience having to design solely an upper body routine? I want to lift at least 3 days a week and my gym is open mon-thurs and sunday.

[Ravens1991]

You could probably do something like.

Monday- Bench press 5x5 and some assistance

wed-overhead press and some assistance

friday-do some isolation lifts. I have never seen a pure upper body progam that is 3 days a week. Most programs have 2 upperbody days.

[Brodeur]

I didn't go after someone for disagreeing with me; just insulting someone else, such as Sniper, who is in manly shape.

Did I hear we can insult Sniper here?

[Sniper]

Did I hear we can insult Sniper here?

Shut your whorish mouth.

[TitleTown088]

Insulting Sniper is essentially insulting Woodson so I'll refrain.

[Bosanac01]

You can't really call one physical sport harder then the other. Peoples' physical activities do vary. Some have slow pitched muscles, others have fast pitched. Lance Armstrong can bike for an hour, michael phelps can swim for an hour and it comes natural to them.

[Bosanac01]

So.....deads went horribly and my knee hurts now. This sucks. I don't get it. I gotta stick to upper body for a really long time, which absolutely sucks.

Anyone have experience having to design solely an upper body routine? I want to lift at least 3 days a week and my gym is open mon-thurs and sunday.

Yea I did that before. You could do:

day 1: Chest & Triceps

day 2: Shoulders

day 3: Biceps & Back

[Rob S]

Yea I did that before. You could do:

day 1: Chest & Triceps

day 2: Shoulders

day 3: Biceps & Back

What is your main heavy lift on bis and back day? Rows?

[Ravens1991]

yeah that would probably be best.


Bench w/ assistance

OHP w/ assistance(w/ your knee having time to heal you could probably do push press since it wont require a lot of strain on your knee)

Bent over rows w/ assistance.

[Ravens1991]

what does everyones workout look like? This is mine.

monday-
box squats(work up to a 3-5 rep max)
snatch grip deadlifts 5x5
bulgarian split squats 4sets 6-12 reps
abs

wednesday
bench press(work up to a 3-5 rep max)
db incline 2x15-20 reps
seated rows 4x8-12
face pulls 4x8-12
DB shrugs 4x8-15
preacher curls 4x8-15

Friday-
Power clean 5x5
step ups 3x10
cable pull throughs 3x8-12
abs

sunday-
DB bench press 4x12-15
lat pull downs 4x8-12
face pulls 4x8-12
cable lateral raises 4x8-12
DB shrugs 3x8-10
tricepe pushdowns 3x15-25
wrist curls 3x12

[Bob Sanders Dreadlock]

I'm having trouble understanding what you are trying to gain out of your program. How is it working for you an where did you get it from? Some of the rep ranges are odd like on your triceps pushdowns.

[Ravens1991]

its westside barbell for skinny bastards except I did 2 little changes on it.

on friday I use powercleans instead of box jumps which wsb4sb suggests.


also I use deadlifts for the posterior chain workout which it doesnt list on the website but I know people who do it.

[Bob Sanders Dreadlock]

I thought so when i saw the max effort and dynamic days in there. Its a good program if done right. Make sure to continually alternate max effort and dynamic every few weeks. I don't remember the program off the top of my head but shouldn't you have pull ups include somewhere?

[B-Dawk]

yeah there really should only be a 3ish rep window of what you're aiming to hit, 10-12, 12-15 etc

[Ravens1991]

I thought so when i saw the max effort and dynamic days in there. Its a good program if done right. Make sure to continually alternate max effort and dynamic every few weeks. I don't remember the program off the top of my head but shouldn't you have pull ups include somewhere?

http://www.defrancotraining.com/articles/38-articles/65-westside-for-skinny-bastards-part3.html


i could replace pullups with lat pull downs. the thing is I dont think I could get 3 sets of 8-12 of pullups like it suggests so I just stick to lat pulldown.

[Bob Sanders Dreadlock]

what does everyones workout look like? This is mine.

monday-
box squats(work up to a 3-5 rep max)
snatch grip deadlifts 5x5
bulgarian split squats 4sets 6-12 reps
abs


Another thing i have a problem with is the max rep box squats followed by a 5x5 deadlift. Doing these in the same day would be to big of a stressor to the CNS. Ideally you would do them on 2 different days or alternate them weekly. Maybe it works for you but i would guess you wouldn't get all you can out of the leg movements doing both of those.

On another note what kind of shape are you in? If you have been working out for atleast a month i don't see a reason you couldn't do 3x8 pullups.

[Ravens1991]

I am in fairly good shape, I probably could do 8-12 pull ups its just that i have been sticking w/ lat pulls and it worked for me so I havent changed it.



also I dont think it would overstress the CNS, I havent tried it yet I just switched it up today. A lot of programs have deadlift and squats the same day. Starting strength is one of them.

[Bob Sanders Dreadlock]

I am in fairly good shape, I probably could do 8-12 pull ups its just that i have been sticking w/ lat pulls and it worked for me so I havent changed it.



also I dont think it would overstress the CNS, I havent tried it yet I just switched it up today. A lot of programs have deadlift and squats the same day. Starting strength is one of them.

Give the pullups a shot. A pullup is also one of the best exercises at activating the abdominal muscles.

[Ravens1991]

yeah I will give them a try.


Also SS and 5x5 have squats and deads on the same day. I originally was going to do deads instead of PCs on friday but I swtiched them in to monday when I saw you could pull that off. Also I threw power cleans in on friday even though the website doesnt say PCs because my wrestling coach stresses power cleans (he calls them the best lift for all of wrestling) so I added them in that day.

[Shahin]

Anybody tried the p90x workout and have any feedback on it?

[CC.SD]

BOE did BOE did

[McGahee]

Anybody tried the p90x workout and have any feedback on it?

It's fun if you do it with a friend. Gonna be difficult to do the 90day program alone.

It won't get you jacked but it will get you toned and overall healthy. It definitely wouldn't hurt to try it for a month and see if you have the will to keep going.

[Forenci]

Better off just jogging if you want to stay healthy.

Speaking of which I just bought an awesome pair of Nike Lunar Glides. Normally I don't like spending a significant amount of money on shoes but I have to say it is completely worth it. It's like walking on clouds.

[Ravens1991]

I perfer jump rope for my conditioning. It works my agility and hand eye coordination as well.

[Sniper]

I perfer jump rope for my conditioning. It works my agility and hand eye coordination as well.

Jump rope is TEH SEX. I used to do a minute of intense jump rope and a superset of two different exercises as one set. So, for example,

1 minute of jump rope.
Immediately do a set of squats.
Immediately do an ab exercise.

Rest two minutes. 'Twas lethal.

[ATLDirtyBirds]

Jump rope is TEH SEX. I used to do a minute of intense jump rope and a superset of two different exercises as one set. So, for example,

1 minute of jump rope.
Immediately do a set of squats.
Immediately do an ab exercise.

Rest two minutes. 'Twas lethal.


How many times did you repeat this?

[irishbucsfan]

Hey guys, I was wondering if anyone in here could give me some advice since there seem to be quite a few who know what they're doing.

I'll be finishing an intense several month period of exams/revision soon, and have been pretty much completely physically inactive, and I want to get into good shape before the new college year starts in mid september, because I'll be playing rugby and american football again, and right now my cardio is just not where it needs to be. If knowing my body type helps, I'm about 6'4, currently around 225-230 - I can easily hold more when I convert to muscle, but right now obviously that isn't lean weight.

I haven't really had a regular work out routine since I left high school a few years ago, and was basically hoping to kind of shock my body back into it over the next month and a half, so I have a good start on a realistic routine I can keep up during the year. When training and games start I'll only be aiming for one or two trips to the gym a week max, but for the next 6-7 weeks I'm really up for just getting fitter and stronger in every way.

Massive ramble, sorry about that. I'd appreciate any suggestions or advice, however vague. Thanks.

[Rob S]

Hey guys, I was wondering if anyone in here could give me some advice since there seem to be quite a few who know what they're doing.

I'll be finishing an intense several month period of exams/revision soon, and have been pretty much completely physically inactive, and I want to get into good shape before the new college year starts in mid september, because I'll be playing rugby and american football again, and right now my cardio is just not where it needs to be. If knowing my body type helps, I'm about 6'4, currently around 225-230 - I can easily hold more when I convert to muscle, but right now obviously that isn't lean weight.

I haven't really had a regular work out routine since I left high school a few years ago, and was basically hoping to kind of shock my body back into it over the next month and a half, so I have a good start on a realistic routine I can keep up during the year. When training and games start I'll only be aiming for one or two trips to the gym a week max, but for the next 6-7 weeks I'm really up for just getting fitter and stronger in every way.

Massive ramble, sorry about that. I'd appreciate any suggestions or advice, however vague. Thanks.

I assume you have lifted before, as such I would run either the Wendler 5-3-1 or Rip's 5x5 method. A quick google search should lead you where you need to go. If not, ask me. They will take either 3 or 4 days a weeks, do some HIIT on non-lifting days (400m sprints are awesome if your cardio is there) and give yourself 1 day for rest. If you feel good after lifting, you can throw in some LSD, just make sure you take some protein/carbs before you start or you will miss the window.

[Ravens1991]

If you select 5x5 do the original one with power cleans. Whoever made the 5x5(his name is slipping me at the moment) had power cleans instead of deadlift. It was a workout specifically designed for football.


http://xtort.net/bill-starrs-5-x-5-training/

[irishbucsfan]

Oh wow, I've just had a look at those and they look very similar to the workout one of our OLB/TEs does, and he's one of the two strongest guys on the team, at about 6'1 200. I actually went with him one day and he uses this low-bar technique on his squats that I'd never seen before - have you heard of it? He says it means you can eventually do weights that your back couldn't handle using the normal high bar method.

[irishbucsfan]

I assume you have lifted before, as such I would run either the Wendler 5-3-1 or Rip's 5x5 method. A quick google search should lead you where you need to go. If not, ask me. They will take either 3 or 4 days a weeks, do some HIIT on non-lifting days (400m sprints are awesome if your cardio is there) and give yourself 1 day for rest. If you feel good after lifting, you can throw in some LSD, just make sure you take some protein/carbs before you start or you will miss the window.

Also if you have any good HIIT routines someone can do in a park or something that you could send my way that would be amazing, thank you.

[Ravens1991]

http://stronglifts.com/correct-bar-placement-on-squats/

[ATLDirtyBirds]

Plunging a toilet. Phenomenal exercise.

[killxswitch]

Just ran 2.5 miles in 25:17. I have lost 15 lbs so far this summer and can now run 1 mile in under 8 minutes. My goal is 220 lbs. by Oct. 1st. I am about 235 right now.

[BigJohn98]

Just maxed 235 on bench the other day. I weigh 160 lbs too.

[Ravens1991]

Bench has always been my worst exercise. I just got up my weight for my 3 rep max the other day.

[BigJohn98]

I have strength on bench, just not stamina. I can max 235. Almost threw up 245. Got half way up but couldn't lock it out. Yet I still struggle to rep 185 six times.

[Sniper]

Bench has always been my worst exercise. I just got up my weight for my 3 rep max the other day.

Pyramids are your friend.

[AkiliSmith]

Pyramids are your friend.
Pyramids do kick ass.

I just started doing them on the bench 2 weeks ago and my max jumped from 245 to 260 already. And now I can do 245 twice. I weigh 175.

I've been doing: 135, 155, 185, 205, 225, 245, 260, 225, 205, 185, 155, 135, then the bar 60 times. ******* killer.

[Bosanac01]

who many times a week do you do them?

[AkiliSmith]

who many times a week do you do them?
Only once

I do chest twice a week, Monday and Friday. Pyramids on Monday, Friday I just do 5 sets on the bench, 3 sets incline dumbbell bench and 3 sets of flies.

Monday - Chest, shoulders, back
Wednesday - Legs
Friday - Chest, biceps, triceps

[bernbabybern820]

My short term goal is benching 275 at 150 pounds. 300 pounds used to be my goal but idk if it's going to be attainable if i choose to stay at 150 pounds. I'm kind of hitting a plateau.

[Shahin]

For those of you who run, what's your best 2 mile time? My brother just got done with a 2mile at 10:15 and that just blew my ******* mind.

[Rob S]

My short term goal is benching 275 at 150 pounds. 300 pounds used to be my goal but idk if it's going to be attainable if i choose to stay at 150 pounds. I'm kind of hitting a plateau.

Why would you want to stay at 150? Do you fight?

[Bob Sanders Dreadlock]

For those of you who run, what's your best 2 mile time? My brother just got done with a 2mile at 10:15 and that just blew my ******* mind.

Thats impressive if he just went out and ran 2 miles hard. Age...sex/location?

[bernbabybern820]

Why would you want to stay at 150? Do you fight?

Don't fight but i do BJJ

[Rob S]

Don't fight but i do BJJ

Would you need to make weight at 150?

[killxswitch]

For those of you who run, what's your best 2 mile time? My brother just got done with a 2mile at 10:15 and that just blew my ******* mind.

I will never in my life be able to do that. I don't really even want to, I'm sure the work wouldn't be worth it to me.

[wogitalia]

For those of you who run, what's your best 2 mile time? My brother just got done with a 2mile at 10:15 and that just blew my ******* mind.

That is insane. Used to have to run 3km(bout 1.9m) in under 13m twice for footy(Aussie Rules). The 2nd one always used to be ******* hard and hurt like hell, reckon I could have gotten down to probably 11m on the first if I didn't have to run a second one... but 10:15 is insane... What's he weigh in at, was doing mine at about 210lb...

[Rob S]

I hurt my shoulder now, this is ridiculous. I think I went a little too heavy on Bradford presses the other day. Still benching today tho, we'll see how it goes.

[bernbabybern820]

Would you need to make weight at 150?

It depends on different places but keep in mind that i'm 5'6 so i'd like to stay pretty lean.

[bernbabybern820]

For those of you who run, what's your best 2 mile time? My brother just got done with a 2mile at 10:15 and that just blew my ******* mind.

I would like to be a regular runner but shin splints get to me when running long distances.

[Bosanac01]

Got sick, can't work out. :( Haven't eaten yet today.

[alca1992]

ok so i use to weigh 235 and last year i just lost the weight and i weigh 170 now. when i lost all of the weight i did it by simply eating less. Now that i have lost the weight my skin sags a little (nothing too bad just a little flabby for my taste) anyways im too lazy to go to the gym evreyday. I had a plan of doing 100 pushups a day. I was wondering if you think this will do a good enough job of making my flab go away? any suggestions on anything else i could do for someone who doesnt have the time to go to the gym?

[Shahin]

That is insane. Used to have to run 3km(bout 1.9m) in under 13m twice for footy(Aussie Rules). The 2nd one always used to be ******* hard and hurt like hell, reckon I could have gotten down to probably 11m on the first if I didn't have to run a second one... but 10:15 is insane... What's he weigh in at, was doing mine at about 210lb...

He's a skinny bastard, like 5'11" 150lbs. He's always beat me with the cardio/endurance stuff.

[Donno]

What would you guys recommend I take to bulk up, I'm about to begin a second cycle of Kre-Alkalyn. Would some basic Whey Protein from GNC do the trick? Ive also been pounding milk. On my first cycle of creatine I moved up 40 pounds on bench and gained 10 lbs.

[killxswitch]

ok so i use to weigh 235 and last year i just lost the weight and i weigh 170 now. when i lost all of the weight i did it by simply eating less. Now that i have lost the weight my skin sags a little (nothing too bad just a little flabby for my taste) anyways im too lazy to go to the gym evreyday. I had a plan of doing 100 pushups a day. I was wondering if you think this will do a good enough job of making my flab go away? any suggestions on anything else i could do for someone who doesnt have the time to go to the gym?

I would think 100 pushups a day only wouldn't give your body, specifically the muscles you use to do pushups, time to recover. You don't sound very motivated so honestly I doubt you would stick with any form of exercise. I am not trying to be negative it just seems like unless a person is motivated they'll try exercise for a week or two and then just stop.

[Bob Sanders Dreadlock]

Starting a lifting program today after being off all summer half marathon training. Hoping to add 10lbs of lean muscle.

[Bosanac01]

starting a lifting program always sucks. You'll be sore shitless, but once you get into the swing off it you love it.

[Ravens1991]

what are you doing bob sanders dreadlock

[Rob S]

I feel like I should address a misconception I see here a lot. Whey protein is not and never has been the way to gain weight. Most proteins are quite low in calories and are actually more effective at preserving muscle mass when cutting. If you are trying to gain weight, protein shakes should be used for recovery post workout, but other than that eat real food that packs some serious calories. So, does whey protein "do the trick" for gaining weight, no it doesn't. Milk, nuts, meat, cheese, eggs, and pasta are just a number of foods that will "do the trick" though.

[Rob S]

Also, no 100 pushups will not really do anything. It's better than nothing, but if you are actually serious about changing your body you need to put the work in. You said yourself that you are lazy, it makes sense that your body will continue to look like it.

[tjsunstein]

I'm about to start a new program. I'm trying to get up to 215 with 12% bf or lower. I'm at around 190 at 16%. Lots of compounds here.

[diabsoule]

I was done really well with waking up early, working out every day, and eating very well. After getting a job my routine has been shaken up. I am no longer going to the gym as often as I would like mostly because I'm worn out from the work that I do. For the most part I'm in the sun for 4-7 hours a day sweating gallons so when it's time to knock off I'm just exhausted and ready to relax.

[alca1992]

I would think 100 pushups a day only wouldn't give your body, specifically the muscles you use to do pushups, time to recover. You don't sound very motivated so honestly I doubt you would stick with any form of exercise. I am not trying to be negative it just seems like unless a person is motivated they'll try exercise for a week or two and then just stop.

ok lets say i was motivated. what workouts could you recommend for someone who doesnt have time to go to the gym or weights?

[bernbabybern820]

ok lets say i was motivated. what workouts could you recommend for someone who doesnt have time to go to the gym or weights?

You don't have one hour out of your day?

[yo123]

Do pushups do any good at all? I thought I heard if you were a pretty skinny guy to begin with they help but you'll plateau at some point. I've just been on the http://hundredpushups.com/ program for now because I'm moving back to college in a few weeks and then I'll have a free gym membership so I thought it would be a waste of money to get one back home.

[ATLDirtyBirds]

Do pushups do any good at all? I thought I heard if you were a pretty skinny guy to begin with they help but you'll plateau at some point. I've just been on the http://hundredpushups.com/ program for now because I'm moving back to college in a few weeks and then I'll have a free gym membership so I thought it would be a waste of money to get one back home.



Any exercise isn't a bad thing at all. I'm currently doing that regiment as well just to give me a little extra something to do.

[Rob S]

Do pushups do any good at all? I thought I heard if you were a pretty skinny guy to begin with they help but you'll plateau at some point. I've just been on the http://hundredpushups.com/ program for now because I'm moving back to college in a few weeks and then I'll have a free gym membership so I thought it would be a waste of money to get one back home.

Pushups are great, but lifting heavy clearly the best way to get bigger and you will clearly plateau with only bodyweight exercises.

[killxswitch]

ok lets say i was motivated. what workouts could you recommend for someone who doesnt have time to go to the gym or weights?

The best shape I've ever been in resulted in a combo of lifting with compound movements and enough cardio to ensure I didn't get tired doing things like playing frisbee or helping a friend move.

Bodyweight things like pushups, pullups, situps, bodyweight squats and calf raises, etc. are obviously going to be better than nothing but a combo of diet, weights, and moderate cardio will give you more returns for about the same amount of effort. For just having your skin draw in after weight loss I've read it just takes time, but I've never been in that situation. I imagine working out would shorten that time.

If you have a plan to stick to you might find it doesn't take that long. If you did a program like Starting Strength you'd spend 3 hours max in the gym per week. You would have to really commit to it in terms of intensity, but it really isn't time-intensive at all if you just stick to it.

[wogitalia]

ok lets say i was motivated. what workouts could you recommend for someone who doesnt have time to go to the gym or weights?

If you don't have the time to go to the gym how are you expecting any results? Anything that you can do without weights is going to take longer to get results than the gym.

For instance doing 100 pushups is basically the same as doing a couple of sets of bench press, only pushups are as much cardio as they are strength, especially doing 100 of them.

Not trying to be a dick but you really need to sell out to any program if you want any kind of real results, it's basically about making the time and committing to doing it.

[Bosanac01]

Changing your body is so hard. It takes a lot of time and effort. You have to put your mind to it.

With that said let me answer your question. Doing 100 pushups is great, because it's better then nothing and it's one the best workouts you could do without weights. It works your chest, shoulders, triceps, and back. You will also notice you're abs are contracted the whole time.

The thing is, you won't be doing 100 push ups for long. You might do it for like 3 days and then stop. It will get boring as ****. You will forget to do them sometime, you won't feel like doing it other times. I'm not trying to get you down, but it's only natural that you will get sick of doing the same thing over and over again.

[Rob S]

ok lets say i was motivated. what workouts could you recommend for someone who doesnt have time to go to the gym or weights?

Weights don't have to be in the traditional sense. If you can't get to the gym for whatever reason just get a canvas bag and fill it with sand. You have weights. Fill a laundry detergent bottle with rocks and water, weights. Get creative.

[ATLDirtyBirds]

I'm about to start a new program. I'm trying to get up to 215 with 12% bf or lower. I'm at around 190 at 16%. Lots of compounds here.



Care to share it?

[Go_Eagles77]

How do you measure your bf?

[b316]

I've been trying to find a place to get my bf measured but can't seem to find a proper place.

[Mr. Goosemahn]

Holy ****, was I out of shape. Just did the first day of P90X (decided to try it due to very positive reviews, friend lent it to me) and I feel as if I'm going to throw up.

I'm 5'11, 143 lbs., and don't regularly work out. Really struggle to gain weight, can eat anything and won't notice any gains.

Let's see how much I can take this and how I wound up. I'm taking some supplements though, that should help.

[GB12]

I wouldn't do P90X if you're trying to gain weight. It's an effective program, but not for what you're looking for.

[b316]

I wouldn't do P90X if you're trying to gain weight. It's an effective program, but not for what you're looking for.

It'll get his upper body ripped. Just be prepared to be bored out of your mind after the first 3 weeks.

[Mr. Goosemahn]

Yeah, I just want to be fit, not body-building big. Cardio is a big no-no from what I understand when body-building.

I'm also going to follow the meal plan. Starting with chicken tonight.

[bernbabybern820]

All bodybuilders do cardio but most of them do boring slow steady state cardio.

[M.O.T.H.]

I've been "lifting heavy" for years. But I just downloaded P90X, and I'm thinking about giving it ago. I'm already the leanest I've been in years, but I figure, I can atleast gain some stamina/flexibility here. Interesting workout. It's pretty old school, but at a very high pace. Even though, I'm in good shape now, I've heard it will kick my ass. So, I'll probably being doing this for the next 90 days or so. haha. Should be interesting. My drive is pretty damn low, since I dont play sports anymore, so I fail to see the need to keep killing myself, trying to maintain a football weight. haha. So, I figure I'll give this ago and see how it goes.

[M.O.T.H.]

All bodybuilders do cardio but most of them do boring slow steady state cardio.

Plenty of guys do no cardio at all.

If you actually mean real body builders...tons of treadmill work on an empty stomach as soon as they wake up. More so while cutting. If you're trying to gain mass, you have to keep the cardio to a minimum.

[M.O.T.H.]

It'll get his upper body ripped. Just be prepared to be bored out of your mind after the first 3 weeks.

It changes up after the first three weeks. With more isolation excericises from what I saw. They call the 5+ weeks the "growth weeks". Now, you wont make huge gains, but that's on you. Because there are plenty of opportunities to lift heavy while you're doing the program. That being said, there is so much uptempo/cardio involved, it'd be tough to make any substantial gains.

P90X is more of a beachbody type thing for the fit and a weight loss program for the over weight.

edit...

At the very worst, if you stick with P90X...you're going to gain strength, stamina, flexibility, and "explosion" to a point. Diet is still essential to get the full benefit and the type of body, you see from the select few in the infomercial.

[M.O.T.H.]

For those interested, this is your "classic" P90X workout schedule.

It consists of tons and tons and tons of core work and high intensity throughout. I'll probably start doing this within the next two days. haha. Should be fun.

(weeks 1-3)

Day 1. Chest & Back, Ab Ripper X
Day 2. Plyometrics
Day 3. Shoulders & Arms, Ab Ripper X
Day 4. Yoga X
Day 5. Legs &Back, Ab Ripper X
Day 6. Kenpo X
Day 7. Rest or X Stretch
　
　
(week 4)

Day 1. Yoga X
Day 2. Core Synergistics
Day 3. Kenpo X
Day 4. X Stretch
Day 5. Core Synergistics
Day 6. Yoga X
Day 7. Rest or X Stretch
　
　
(week 5-7)

Day 1. Chest, Shoulders, &Triceps, Ab Ripper X
Day 2. Plyometrics
Day 3. Back & Biceps, Ab Ripper X
Day 4. Yoga X
Day 5. Legs & Back, Ab Ripper X
Day 6. Kenpo X
Day 7. Rest or X Stretch
　
　
(week 8)

Day 1. Yoga X
Day 2. Core Synergistics
Day 3. Kenpo X
Day 4. X Stretch
Day 5. Core Synergistics
Day 6. Yoga X
Day 7. Rest or X Stretch
　
　
(week 9)

Day 1. Chest & Back, Ab Ripper X
Day 2. Plyometrics
Day 3. Shoulder & Arms, Ab Ripper X
Day 4. Yoga X
Day 5. Legs & Back, Ab Ripper X
Day 6. Kenpo X
Day 7. Rest or X Stretch
　
　
(week 10)

Day 1. Chest, Shoulders, & Triceps, Ab Ripper X
Day 2. Plyometrics
Day 3. Back & Biceps, Ab Ripper X
Day 4. Yoga X
Day 5. Legs & Back, Ab Ripper X
Day 6. Kenpo X
Day 7. Rest or X Stretch
　
　
(week 11)

Day 1. Chest & Back, Ab Ripper X
Day 2. Plyometrics
Day 3. Shoulder & Arms, Ab Ripper X
Day 4. Yoga X
Day 5. Legs & Back, Ab Ripper X
Day 6. Kenpo X
Day 7. Rest or X Stretch
　
　
(week 12)

Day 1. Chest, Shoulders, & Triceps, Ab Ripper X
Day 2. Plyometrics
Day 3. Back & Biceps, Ab Ripper X
Day 4. Yoga X
Day 5. Legs & Back, Ab Ripper X
Day 6. Kenpo X
Day 7. Rest or X Stretch
　
　
(week 13)

Day 1. Yoga X
Day 2. Core Synergistics
Day 3. Kenpo X
Day 4. X Stretch
Day 5. Core Synergistics
Day 6. Yoga X
Day 7. Rest or X Stretch

You could work out every damn day, if you so choose. Your rest days are pretty much yoga days or extensive stretch days.

Just to clarify...

Ab Ripper X is a high intesity ab workout.

Kenpo X is essentially a martial arts inspired workout.

Everyone probably knows what plyometrics is, considering we all play/played sports...but if not, it's all about building/improving explosion.

[b316]

I did the plyometric things for extra cardio...man does that **** kick your ass. After 3 weeks of it I could only do 30-35 mins without having to take a break. Even the 30 second breaks they give you, you still move around.

[tjsunstein]

Even when trying to bulk, I keep cardio involved for health reasons. Slow and steady for about a half hour to 45 mins every workout.

[Bosanac01]

So my friend bought me Monster Milk even though I don't want to take supplements. Since he spent like a $100 on it or so I guess I might as well use it.

Anyone know anything about it??

[Go_Eagles77]

I really should give P90X a try. What kind of workout equiptment do you need to get to do it?

[Rob S]

So my friend bought me Monster Milk even though I don't want to take supplements. Since he spent like a $100 on it or so I guess I might as well use it.

Anyone know anything about it??

Heard it wasnt anything special. It's high is cals for protein from what I have heard, so if your bulking thats good. It's not the best, but its free so just use it. It probably tastes great.

[bernbabybern820]

Heard it wasnt anything special. It's high is cals for protein from what I have heard, so if your bulking thats good. It's not the best, but its free so just use it. It probably tastes great.

You're thinking of muscle milk.

Monster milk has 175 calories per 25 grams of protein. The nutritional content looks fine to me. It was probably overpriced but whatever.

[Bosanac01]

You're thinking of muscle milk.

Monster milk has 175 calories per 25 grams of protein. The nutritional content looks fine to me. It was probably overpriced but whatever.

I exaggerated with the price number to say it's too pricey. I think it's like $60-70.

It has 50g of protein per serving.

[b316]

I exaggerated with the price number to say it's too pricey. I think it's like $60-70.

It has 50g of protein per serving.

but the serving is probably 2 scoop.

[Rob S]

You're thinking of muscle milk.

Monster milk has 175 calories per 25 grams of protein. The nutritional content looks fine to me. It was probably overpriced but whatever.

Thats pretty high for protein. Your standard whey is around the 110-120 range. Now is 50 cals a huge difference, not really, but its all relative. A 50 calorie addition to a normal of 120 represents a big increase. It's not a gainer per se, but it is a good protein to bulk on. The protein I take is 200 calories for 50 grams.

[Bosanac01]

but the serving is probably 2 scoop.

Yea, but what's your point? Not trying to be a dick, I just don't know why it matters how many scoops it is.

It's 2 scoops and 18-20 oz of water, or milk.

[M.O.T.H.]

I really should give P90X a try. What kind of workout equiptment do you need to get to do it?

Not much of anything...

Some free weights or bands
A towel (used in pull up variations and other excericises)
A pull up bar (just buy one that can fit in any door way)
A sterdy wall
Some kind of workout mat, if you want to be more comfortable

[b316]

Yea, but what's your point? Not trying to be a dick, I just don't know why it matters how many scoops it is.

It's 2 scoops and 18-20 oz of water, or milk.

I'm just throwing it out there. People usually get amazed when they see 50 g a serving and think automatically 1 scoop = 50 grams. Its good advertising to get people to buy it.

1 scoop is 170 calories, so 340 per serving like Rob said thats good to bulk on.

I bulked on Cyto Gainer, but that was a bulking product...just had crazy high cholesterol.

[bernbabybern820]

Thats pretty high for protein. Your standard whey is around the 110-120 range. Now is 50 cals a huge difference, not really, but its all relative. A 50 calorie addition to a normal of 120 represents a big increase. It's not a gainer per se, but it is a good protein to bulk on. The protein I take is 200 calories for 50 grams.

Depends how much of your calories you get from your shakes then. I only take it after my workout (3 times a week) so an extra 50 calories doesn't even matter. If you're downing multiple shakes a day it would definitely make a difference.

[bernbabybern820]

I'm just throwing it out there. People usually get amazed when they see 50 g a serving and think automatically 1 scoop = 50 grams. Its good advertising to get people to buy it.

1 scoop is 170 calories, so 340 per serving like Rob said thats good to bulk on.

I bulked on Cyto Gainer, but that was a bulking product...just had crazy high cholesterol.

Dietary cholesterol doesn't have a huge effect on blood cholesterol. If you were born to have naturally high cholesterol levels, your body will produce more even when you limit your dietary cholesterol levels.

A lot of experts say you should be more worried about your total triglyceride to HDL cholesterol ratio than total cholesterol levels.

My A&P professor says that the whole cholesterol level awareness is just a cash grab for the pharmaceutical companies. He says the most important issue that people should worry about is inflammation (i agree).

[Bosanac01]

I'm just throwing it out there. People usually get amazed when they see 50 g a serving and think automatically 1 scoop = 50 grams. Its good advertising to get people to buy it.

1 scoop is 170 calories, so 340 per serving like Rob said thats good to bulk on.

I bulked on Cyto Gainer, but that was a bulking product...just had crazy high cholesterol.

Oh yea you're right.

[yourfavestoner]

I need to get in some sort of consistent shape. My weight fluctuates all over the place; I've been from anywhere between 175 to 220 pounds in the past few years depending on how much money I've had to spend on food and what drugs I was doing.

Right now I'm a little heavy at about 205.

[Rob S]

I need to get in some sort of consistent shape. My weight fluctuates all over the place; I've been from anywhere between 175 to 220 pounds in the past few years depending on how much money I've had to spend on food and what drugs I was doing.

Right now I'm a little heavy at about 205.

I read the fluctuating part and was planning on replying that it probably depends on your flavor of the month haha.

[Ravens1991]

http://www.fitnessspotlight.com/2009/07/23/muscle-building-exerciseif-pick/


snatch grip deadlift is a great exercise but scroll down a little and see the importance of testosterone and how that helps

[tjsunstein]

Strained my lower back a little on my last set of deadlifts. Got lazy and my form was off. I'm feeling it right now. It's killing me.

[killxswitch]

Strained my lower back a little on my last set of deadlifts. Got lazy and my form was off. I'm feeling it right now. It's killing me.

This is why I kind of hate deads. Great exercise when you do them right but pretty easy to lose form on and the price you pay is high. I guess though if it was easy everyone would do it. Get well soon dude.

[b316]

http://www.fitnessspotlight.com/2009/07/23/muscle-building-exerciseif-pick/


snatch grip deadlift is a great exercise but scroll down a little and see the importance of testosterone and how that helps

so regular dead lift with wider grip?

Cause thats pretty much how I deadlift, ass down from the waist and knees bent around 90+-

But my knees and chest don't go over the bar. A bit of my shoulders do, and the bar is right on top the arch of my foot.

I'm ask my doc for some testosterone pills.

[Bosanac01]

Just did back. Sorenessness coming my way.

[ccB]

Anybody got any good excercises to do with Kettlebells?

[Rob S]

Anybody got any good excercises to do with Kettlebells?

I will hit you up with a link in a bit, just got outta class and gotta make the trek back to Queens from Manhattan.

[Sportsfan486]

Just a note on P90X. I did it through, twice, and it's really not that great, imo.

There is a LOT of cardio if you follow the weekly plan and if, like me, you're a "hard-gainer" (ie super strong metabolism) you're going to need to eat huge amounts of healthy calories to keep up and put on even lean muscle.

Plus the workouts are longer and more intense (cardio wise) then a standard gym workout so you really burn a lot of calories. They also aren't set up for muscle building, ie.. back twice a week, almost no rest between sets, minimal weights, some strange combinations of workouts, rest weeks too often.

If you're just looking to improve your cardio and tone up a bit, go for it. Don't expect to go in and REALLY put on lean muscle. It IS good as a primer for a gym workout, though. I did it for 90 days, cut down my body fat, and now am going to the gym and it's going well.

Also, the ab exercises are good to start but after a couple weeks you'd want to switch to a different routine to get better results.

And yes, you switch workouts (sort of) but it is REALLY boring. After two weeks, if you're anything like me, you're going to hate it.

Also, if you're not good at pullups and/or pushups, don't bother. You're not going to get a quarter of the results you would from a gym using neg-rep pullups or a chair. You really should be able to do 6 sets of 6 pullups within 10 minutes before you consider doing this workout and cut out one of the back exercises. Don't do back twice a week unless you want to pull something.

Just my 2 cents on P90X. My body hates muscle and I'm not a naturally strong or fit person, however, so it might just be me. ;)

[Chucky]

Thinking of getting into spinning at school this year.

Great way to stay in shape and meet tons of fit girls

[GB12]

Well you're using it for the wrong thing. It's not supposed to be a workout to gain on. It's to lose weight and get lean.

[tjsunstein]

P90x is definitely for cutting down.

[Sniper]

Thinking of getting into spinning at school this year.

Hope you're ready to die.

[yourfavestoner]

Hope you're ready to die.

Ron Artest said in an interview that it's the hardest ******* workout he's ever done in his life.

I need to find that interview. It's easily one of the most entertaining ones I've ever read.

[jballa838]

spinning is hard as brodeur watching indie films.

[Sniper]

Ron Artest said in an interview that it's the hardest ******* workout he's ever done in his life.

I need to find that interview. It's easily one of the most entertaining ones I've ever read.

I went to a hockey camp this one time where they had us spin for an hour before a two-hour practice. I almost died. Everyone was falling down because of the soreness.

[yo123]

Yeah other than your class more than likely consisting of 90% hot girls spinning class will not be fun for you.

[Chucky]

Yeah other than your class more than likely consisting of 90% hot girls spinning class will not be fun for you.

Sounds like torture :D

[tjsunstein]

spinning is hard as brodeur watching indie films.
This is hilarious. Wasn't overlooked.

Sounds like torture :D
It will be when they see you over there struggling to keep up with them.

I did spin once. I wore sweatpants and didnt bring a water bottle. It sucked but I was ill-prepared. The real hotties are in zumba these days.

[Rob S]

Anyone ever have your triceps just completely die out of nowhere on CG Bench. Happened to me today for the first time in a while and it sucks. Your just going along, first 6 reps are great, 7th is a little tough, touch the 8th to you chest and everything just shuts down haha

[Rob S]

Anybody got any good excercises to do with Kettlebells?

As promised:

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

There are a crapload of good routine/info here.

[Bosanac01]

Anyone ever have your triceps just completely die out of nowhere on CG Bench. Happened to me today for the first time in a while and it sucks. Your just going along, first 6 reps are great, 7th is a little tough, touch the 8th to you chest and everything just shuts down haha

I had this happen. It's funny how it just seems so easy and then your triceps shut down suddenly.

[GB12]

It also sucks because of the lower weight so you look like a ***** not being able to get it up.

[Bosanac01]

It also sucks because of the lower weight so you look like a ***** not being able to get it up.

Same when doing pyramids on the bench. On the 8th set you're just doing the bar and it's really hard. haha

[JETS5128]

Im bout to start air alert

Anyone tried it or know anything about it?

[iBoldin]

Ron Artest said in an interview that it's the hardest ******* workout he's ever done in his life.

I need to find that interview. It's easily one of the most entertaining ones I've ever read.

My secret weapon is spin class. It's crazy. My first time there, I'm like, "What the hell is this? A bunch of girls and old people on bikes? Easy." So I get on the bike, and within 10 minutes I wanted to quit. But I can't when these girls are hardly sweating. Can't quit. So I kept going. When it's over, I've got a pool of sweat under me. I've never done anything so hard in my life.

(Note: this is a completely accurate description of "spin class." The innocuous name belies the endgame. Bottom line: It's ritualized torture, complete with an overly-chipper instructor and anorexic women shaming you into continuing the horror. Stay away from spinning.)

http://www.sbnation.com/2010/8/2/1601376/ron-artest-loves-spin-class-celine

I don't know if that's the exact interview, but spinning is indeed ridiculous. It was the only time in my life where I literally had to stop. I've always been able to get through something. Spinning was too much.

[Rob S]

It also sucks because of the lower weight so you look like a ***** not being able to get it up.

I don't worry about that. People just saw me run my 5x5 regualr bench beforehand and half the people in my gym couldn't bench what CG anyway. Plus, who really cares....I always try and help out weak people trying to get stronger, there was a time for all of us when 135 was an accomplishment.

[Bosanac01]

I don't worry about that. People just saw me run my 5x5 regualr bench beforehand and half the people in my gym couldn't bench what CG anyway. Plus, who really cares....I always try and help out weak people trying to get stronger, there was a time for all of us when 135 was an accomplishment.

What weight do you do?

[bernbabybern820]

Im bout to start air alert

Anyone tried it or know anything about it?

Is that a vertical increasing program? Heard it messes with your knees because of the repetitive jumping.

Ive heard that Kelly Baggett's program is great. Youtube Frank Yang.

[Rob S]

What weight do you do?

205. I lost a little over the summer, I was at 220 for my peak.

[killxswitch]

It wasn't on CG, just regular bench. One of those days when I just didn't sleep or eat enough and had the wrong mindset. I get maybe 2 inches off my chest and everything just shuts down. No spotter, no catch pins. It was embarrassing.

[Ravens1991]

Guys I tore my boxers yesterday doing snatch grip deadlift. I feel like a alpha male now.

[Bosanac01]

Just had a killer chest/triceps workout. Ohhh the orgasm im feeling right now.

Feels so damn good.

[Ravens1991]

I wish I could lift everyday.

[B-Dawk]

back at school looking for a relatively basic lifting program

[Bills2083]

I've been going to the gym for a little while now.. I really have no set plan. I just kind of go and do what I think works best.

I'm a skinny kid, I always have been.
I'm 5'11", about 145 lbs.

Does anyone have any suggestions about what to do? I'd like to get the max out of my time spent there, since I have little free time with school now.

Thanks for any help

[Ravens1991]

Yo Bills




http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.html


That will help you get bigger. I assume that is your goal is it? \



Here is the time efficient workout from DeFranco as well

http://www.defrancostraining.com/articles/38-articles/56-training-economy-how-to-maximize-efficiency-in-the-gym.html

[draftguru151]

Ugh the gym at school is so freaking cold in the morning. So hard to get a good run.

[Rob S]

Ugh the gym at school is so freaking cold in the morning. So hard to get a good run.

Run to and from the gym. I do that all the time.

[draftguru151]

I like off campus so that's not really an option. I'm seriously considering wearing a sweater though.

[Bosanac01]

I like off campus so that's not really an option. I'm seriously considering wearing a sweater though.

wear the sweater and sweat your ass off.

[draftguru151]

I probably wouldn't even sweat, it's seriously 65 degrees on the track.

[Bills2083]

thanks a lot ravens.
hopefully it works for me. I'm tired of being the skinniest kid around lol

[Bosanac01]

Just got done doing shoulders. Had to lift in flip flops. Didn't have time to go home and change. Feels so good after a work out, if I missed today I would be kicking myself and wouldn't be able to sleep. Doing pyramids tomorrow.

[tjsunstein]

thanks a lot ravens.
hopefully it works for me. I'm tired of being the skinniest kid around lol
Eat. Eat. Eat. Eat. Lift. RepEAT.

[Bills2083]

haha, I eat all the time but don't gain weight.
But I only eat healthy foods... rarely do I have anything considered bad (ex: cookies, donuts, fast food, etc.)

[Rob S]

haha, I eat all the time but don't gain weight.
But I only eat healthy foods... rarely do I have anything considered bad (ex: cookies, donuts, fast food, etc.)

You will need to eat more then to gain weight, it's a pretty simple equation. Skinny people who think they eat a lot rarely actually do. If you actually are eating a lot (3500+ calories a day) and can't gain weight, start drinking tall glasses of whole milk throughout the day.

[Ravens1991]

thanks a lot ravens.
hopefully it works for me. I'm tired of being the skinniest kid around lol

remember you gotta eat a lot and drink a lot of milk. Get rest when you can to bulk up. It will take a while but that workout works. I gained 17 pounds in the summer with it. Brian Cushing used it in HS.

[Ravens1991]

http://www.youtube.com/watch?v=jJKuIMOB6i8&feature=related


Unbelieveable

[Bills2083]

remember you gotta eat a lot and drink a lot of milk. Get rest when you can to bulk up. It will take a while but that workout works. I gained 17 pounds in the summer with it. Brian Cushing used it in HS.

Yeah, I drink milk non-stop.
I wish I had known about this over the summer, because then I definitley would have started it then.
The guy I usually go to the gym with cant always make it on MWF, so I'll have to find somebody to work with and help me with everything

[Ravens1991]

I always go solo. I love it that way. The only downside is not having a spotter for bench.

[Bosanac01]

jJKuIMOB6i8&


Unbelieveable

i fixed your link.

you don't copy the whole URL into the quotations. What you copy is in red...

http://www.youtube.com/watch?v=jJKuIMOB6i8&feature=related

[Bosanac01]

I always go solo. I love it that way. The only downside is not having a spotter for bench.

I have a friend who lifts just as identical as I do so we go together all the time. Rarely do I go solo. It's great because we push each other to do more. Sometimes I will have an off day and he'll have a good day but he'll push me to do what he does and I don't want him to make me look bad. Also he spots me on anything that needs spotting, which is good because I can do that "extra" rep and if i fail he's there.

[Bills2083]

I have a friend who lifts just as identical as I do so we go together all the time. Rarely do I go solo. It's great because we push each other to do more. Sometimes I will have an off day and he'll have a good day but he'll push me to do what he does and I don't want him to make me look bad. Also he spots me on anything that needs spotting, which is good because I can do that "extra" rep and if i fail he's there.

Yeah, thats why I like to go with my friend.
So I know I can push myself my absolute hardest and know that if I fail, he'll be there to help out.

The only problem is that he's a good amount stronger than me. I'd like to find someone who does the about same amount as me on certain workouts but I'm not sure I'm good friends with anyone who is.

[SeanTaylorRIP]

Been doing the Bear Complex for about a month now, one of the trainers got to me doing it, and it feels pretty natural now. I'm doing 5 sets, 7 reps each, at 185 pounds. Taking decent breaks between sets. The last 2 sets kick my ass all the time but I usually maintain form. The push press after the back squat is always the thoughest. Only problem is that after I finish my sets I'm so damn tired to continue a full workout day.

[b316]

thats why you leave the complexs for off days, or at the end of a workout.

[tjsunstein]

Eat. Eat. Eat. Eat. Lift. RepEAT.
Forgot the 8 hours of sleep part. Maximizes lean mass gain.

[Bosanac01]

First time did decline dumbbell presses, felt good.

[Rob S]

Been doing the Bear Complex for about a month now, one of the trainers got to me doing it, and it feels pretty natural now. I'm doing 5 sets, 7 reps each, at 185 pounds. Taking decent breaks between sets. The last 2 sets kick my ass all the time but I usually maintain form. The push press after the back squat is always the thoughest. Only problem is that after I finish my sets I'm so damn tired to continue a full workout day.

Complex with 185 is straight beastly. Good ****, man.

[Brent]

I have been only doing complexes and nothing else for my lifting.


I am so goddamn sore every day for at least a month and I love it. I LOVE that feeling of being so sore that walking hurts haha.

[b316]

I have been only doing complexes and nothing else for my lifting.


I am so goddamn sore every day for at least a month and I love it. I LOVE that feeling of being so sore that walking hurts haha.

I know what you mean. If i end up taking a week or 2 off from working out. And then squat as my first workout....ohh man i get a bit sore right away, but feel good. But when I wake up in the mornin, feelin all good and sore knowing i got a good workout in. Though sitting down on the toilet is a *****, it hurts to squat and sit down on the toilet, and you have to slowly lower yourself. But then getting back up...its like ffuuuuu 1.2..3 exhale and up.

[Brent]

I know what you mean. If i end up taking a week or 2 off from working out. And then squat as my first workout....ohh man i get a bit sore right away, but feel good. But when I wake up in the mornin, feelin all good and sore knowing i got a good workout in. Though sitting down on the toilet is a *****, it hurts to squat and sit down on the toilet, and you have to slowly lower yourself. But then getting back up...its like ffuuuuu 1.2..3 exhale and up.
YES. goddamn I love it. I would rather lift like 2-3 times a week and feel like I am going to collapse form soreness than lift every day.


Also, I am up to 5 miles a day at a 7 minute pace. Suck it bitches.

[draftguru151]

Hey I'm up to 2 at a bit under 8 minutes!

Changing up my work out a bit. More power and focusing more on triceps rather than chest. So close to abs too ahhhh.

[b316]

You guys have any ideas on how to increase my Cleans? I can't seem to get past 110.

[Ravens1991]

technique technique technique!!!!!!!!!!!!!!!! Is it power or hang clean???

[b316]

technique technique technique!!!!!!!!!!!!!!!! Is it power or hang clean???

Power. I start out in the dead lift position, and then explode up, pull bar up like shrugging, then flip and catch down in a front squat type of position. I come up with elbow pointing forward, bar on chest/shoulders.

My problem when i try 135, is getting past the shrug part and catching it underneath. I can't seem to flip it at 135.

[Ravens1991]

what is your size?


also here http://www.youtube.com/watch?v=JW9oUB9VLpI

[b316]

what is your size?


also here http://www.youtube.com/watch?v=JW9oUB9VLpI

5-7, 145. Hmmm I need to record how I do it. I think i might need to lean back.

[Ravens1991]

yeah thats the best advice. from what it sounds like, maybe you are not lowering your level to catch it quick enough. IDK video taping it would be best.