Weight-Lifting Thread (General Fitness Thread)

[brasho]

I weigh around 175. 200 grams protein, I have the highest protein intake before and after exercise (40/50 respectively) and the rest spread out evenly. Aiming for 6 meals a day but that probably won't happen once I get working again.

Honestly, unless you are on steroids and having professional bodybuilder type workouts, 50 grams of protein is too much for one sitting. I only weigh 195 but I never go over 40 grams per setting and I rarely go that high. Anytime you take in too much protein it is usually not utilized and sits around in the large intestine causing gas.

6 meals a days is pretty good, if you could get yourself 7 at 30 grams per setting then you would be set... if you are doing resistance exercise you really would not have to worry about losing muscle mass unless you are going crazy with the cardio.

[brasho]

I weigh around 175. 200 grams protein, I have the highest protein intake before and after exercise (40/50 respectively) and the rest spread out evenly. Aiming for 6 meals a day but that probably won't happen once I get working again.

I assumed you were 5'10 and 25 years old and had extremely active exercise schedule and figured your basal metabolic rate to be 1788 and your caloric expenditure per day as 2861,

If you took in 2500 calories a day over an 10 day period you would lose 1 lb of body weight based on the accepted model of 3500 calories equals one lb of bodyweight. You should have to take in no more than 2861 per day to maintain body weight... also, careful on cramming too much protein in at once, your body can't utilize it all and goes to waste.

[Nalej]

I just put up 110lb dumbells (flat bench)... pretty stoked about it

[Sportsfan486]

Honestly, unless you are on steroids and having professional bodybuilder type workouts, 50 grams of protein is too much for one sitting. I only weigh 195 but I never go over 40 grams per setting and I rarely go that high. Anytime you take in too much protein it is usually not utilized and sits around in the large intestine causing gas.

6 meals a days is pretty good, if you could get yourself 7 at 30 grams per setting then you would be set... if you are doing resistance exercise you really would not have to worry about losing muscle mass unless you are going crazy with the cardio.

Definitely good advice and something I've been thinking about the last couple of days (more evenly spacing protein.)

I should note that I workout at night so the 50 grams of protein was just before sleep, more or less.. but I agree, still a lot.

I think I'll try splitting up my protein shake to two servings a day and take one when I first wakeup. That should give me a pretty even split of 25ish protein per meal with slightly higher in the morning, after workout and before sleep.

My 3,000 calories includes an extra 300 calories from different things that I can't account for day by day (ie beer, coffee, etc..) so the actual diet plan is 2,700 calories including the oil used for cooking. I feel like it's a good place to start as I know from my body and how I've eaten in the past that it definitely won't cause me to gain fat but most calculators I can find put me at around 2,700-2,800 as ideal. Definitely will tweak it as I go along.

Appreciate the advice quite a bit!

[brasho]

I'm 5'7 195 lbs with approximately 12-13% bodyfat at 37 years old. My upperbody workouts are geared towards strength and size while my lowerbody workouts are geared more for speed and explosion (because I just can't give up sports and have ZERO desire to play in an old man's league for anything). My PB for reps of 225 is 27, incline max is 330... still run under 4.7 in the 40. My diet has a ton to do with my fitness level. I eat 7/8 meals a day and each meal consists of at least 15g of protein.

At 6 am I have a 30g of protein shake.
at 9 am I have 30g of protein on vegetarian sausages
at 11 am I have 35g of protein with peanut butter on P28 protein bread
at 130 pm i have 15-20g of protein from lowfat cheesesticks
at 330 pm i have 25g of protein from half a chicken breast
at 600 pm i have 30-40g of protein from dinner
at 830 pm i have 15-20g of protein from the rest of my dinnger
at bedtime 930-10pm i have 30g of protein from another shake

Spacing out the protein intake/meals serves two functions. #1 you can't store protein, your body utilzes what it can and stores the rest as energy or expels it and #2 your body's metabolism is 10% faster for up to an hour after you eat and the more often you eat the more often your metabolism is sped up.

For anybody looking to cut weight, add weight, maintain weight (that should be everybody), getting your protein schedule together is HUGE!

[brasho]

Definitely good advice and something I've been thinking about the last couple of days (more evenly spacing protein.)

I should note that I workout at night so the 50 grams of protein was just before sleep, more or less.. but I agree, still a lot.

I think I'll try splitting up my protein shake to two servings a day and take one when I first wakeup. That should give me a pretty even split of 25ish protein per meal with slightly higher in the morning, after workout and before sleep.

My 3,000 calories includes an extra 300 calories from different things that I can't account for day by day (ie beer, coffee, etc..) so the actual diet plan is 2,700 calories including the oil used for cooking. I feel like it's a good place to start as I know from my body and how I've eaten in the past that it definitely won't cause me to gain fat but most calculators I can find put me at around 2,700-2,800 as ideal. Definitely will tweak it as I go along.

Appreciate the advice quite a bit!

No problem...get that protein schedule down and even when you go back to work, you'll be able to set your watch to your meal schedule... I always know what time it is by how my stomach feels.

[Bosanac01]

Holy ****, you're like a Bruce Lee CJ.

[killxswitch]

IMO 3000 cals is not that much. My maintenance level is ~3200. I am 6'2, so taller and bigger than average but not by that much. I know a guy that started out super skinny, like less than 150. He had one of those ridiculous metabolisms. He has to stuff his face, as in 5-6K calories to gain any weight. He stuck with it and in 3 years he is up over 200 lbs., looks great, and is really strong. 300+ bench, over 500 on deadlift and squat.

[senormysterioso]

I survived just fine in Iraq for a year on about 2000 a day. That's at least 2 patrols a day wearing about 100 lbs of kit in about 130 degrees; plus working out once in the morning and once at night. Nobody needs 3000 calories a day unless you're trying to be a body builder. I just don't understand those kind of guys...it's all show and no go. I figure, if you grow it you have to carry it. Functional strength with speed and agility is the way to go unless you're a sumo wrestler or an action movie star.

[killxswitch]

I'm telling you if I ate 2000 cals a day I would be dropping weight like crazy. And I am no bodybuilder. How big are you mysterio?

[ATLDirtyBirds]

3,000 calories is not a lot at all. Especially for someone trying to put on weight. ****, on some lifting days I get as much as 3,600. (That's more atypical, but one most lifting days I'm 3,000-3,300)

[Sportsfan486]

I survived just fine in Iraq for a year on about 2000 a day. That's at least 2 patrols a day wearing about 100 lbs of kit in about 130 degrees; plus working out once in the morning and once at night. Nobody needs 3000 calories a day unless you're trying to be a body builder. I just don't understand those kind of guys...it's all show and no go. I figure, if you grow it you have to carry it. Functional strength with speed and agility is the way to go unless you're a sumo wrestler or an action movie star.

Different types of metabolisms. If I eat 2000 a day and don't workout, don't do anything I'll lose weight.

[senormysterioso]

I'm telling you if I ate 2000 cals a day I would be dropping weight like crazy. And I am no bodybuilder. How big are you mysterio?

I'm 6'2 190. I'm comfortable between 180-195 and it fluctuates. I've been as much as 220 but being that big was hard on my knees and slowed me down a ton. At 190ish I can still bench 275, and run 2 miles in 11:00. It's a good balance for me.

[brasho]

The trick to a bodybuilding diet and metabolism... is it has to be switched up all the time... if a person did only take in 2000 cal a day for 2 months straight, they may very well lose weight for 4-6 weeks but eventually their body would stabilize and homeostasis would take over and the body weight would stop decreasing as they would be too used to it.

Any of you guys on 3200 cal a day could easily survive on 2000 cal a day and after the initial 1-2 month shock of having drastically reduced your calories, your bodyweight would stabilize as your metabolisms would slow to a crawl.

[brasho]

IMO 3000 cals is not that much. My maintenance level is ~3200. I am 6'2, so taller and bigger than average but not by that much. I know a guy that started out super skinny, like less than 150. He had one of those ridiculous metabolisms. He has to stuff his face, as in 5-6K calories to gain any weight. He stuck with it and in 3 years he is up over 200 lbs., looks great, and is really strong. 300+ bench, over 500 on deadlift and squat.

Your friend gained 50 lbs in 3 years? Either he put on some serious fat poundage or he is on illegal substances. Get it from any source you like, but without steroids, putting on 8 lbs of muscle in one given year is considered a FANTASTIC year. Twelve pounds of muscle in one year is considered legendary... 50 lbs in 3 years is over 16 lbs a year... and hard to believe even with the use of illegal substances.

[killxswitch]

Your friend gained 50 lbs in 3 years? Either he put on some serious fat poundage or he is on illegal substances. Get it from any source you like, but without steroids, putting on 8 lbs of muscle in one given year is considered a FANTASTIC year. Twelve pounds of muscle in one year is considered legendary... 50 lbs in 3 years is over 16 lbs a year... and hard to believe even with the use of illegal substances.

Some of it is definitely fat. He got to 175ish and still looked pretty lean but with plenty more muscle and from that point he went a little overboard. I think he was better off when he was eating around 4500 calories/day.

[Sportsfan486]

Your friend gained 50 lbs in 3 years? Either he put on some serious fat poundage or he is on illegal substances. Get it from any source you like, but without steroids, putting on 8 lbs of muscle in one given year is considered a FANTASTIC year. Twelve pounds of muscle in one year is considered legendary... 50 lbs in 3 years is over 16 lbs a year... and hard to believe even with the use of illegal substances.

I'm no expert on the matter but from everything I've read 10-15 for the first year of real muscle work is possible but it drops to half that, max, after that. So yeah, I think even approaching 50 lbs. in 3 years would involve serious fat and/or substance abuse.

My goal is to hit 190ish with a sub 10% body fat a year from now and I'm about 175-178 with 15%ish right now.

[Bosanac01]

Gaining 50 good pounds in 3 years is very possible. I don't see why is it hard for anyone to believe that. It's 3 years. I mean football players do it all the time. For example Jamaal Anderson gained 85 pounds in 3 years at Arkansas and he still ran a 4.7 forty.

[Sportsfan486]

Gaining 50 good pounds in 3 years is very possible. I don't see why is it hard for anyone to believe that. It's 3 years. I mean football players do it all the time. For example Jamaal Anderson gained 85 pounds in 3 years at Arkansas and he still ran a 4.7 forty.

Because most physiologists that have undergone years and years of schooling and testing and body builders with dozens of years of experience say that body physiology simply does not allow you to gain that much PURE MUSCLE MASS in that amount of time naturally. Steroids and HGH certainly make it possible as they grossly affect the natural function of the human body.

I can drink two gallons of water a day and weigh 10 pounds more when working out. That's not muscle mass. It's a pretty open secret that the majority of NFL players use performance enhancers. Natural human beings can't gain 85 pounds and still maintain their speed; it simply isn't possible.

Check out this.. http://deadspin.com/#!5615938/a-look-inside-the-nfls-drug-testing-methods-chad-ochocincos-bladder .

Yes, if you claim not to have a photo ID on you they cannot drug test you and you won't get in trouble for it. You can go home, drink a detox product, sleep, and come back the next day for your drug test. Seriously.

[jballa838]

i have gained 12 pounds of muscle since track started. if you have the frame, it's possible to gain a lot of weight.

[draftguru151]

Tons of college athletes gain 50 pounds in a 3-5 year span. It's not going to be 100% muscle but it's not impossible without the use of PEDs.

[Sportsfan486]

Tons of college athletes gain 50 pounds in a 3-5 year span. It's not going to be 100% muscle but it's not impossible without the use of PEDs.

The point is only you can't gain that much pure muscle in that time. You can certainly gain 50 pounds and looked ripped within 3 years, no question at all, but a good portion of that weight is going to be fat and water retention.

Just splitting hairs, though.

[brasho]

When I first really started to hit the gym hard I was about 125 lbs at 5'7..

I put back on atrophied muscle. I had weighed as much as 135 while being at a similar body fat in the past... so those first 4-6 weeks I was only putting BACK on muscle mass. After 3 months of eating and lifting like a madman, I had put on 18 lbs to get to 143.

At that point I was heavier than I had ever been in my life. It took 3 more months to get to a solid 148. In that time period, I was eating tuna, spaghetti, peanut butter sandwiched, as much protein I could eat whenever I could AND drinking a gallon of skim milk a day. I went from benching 145 to 235 in that time period.

After 6 months more had gone by, I gained 7 more lbs to get to 155. So I gained 30 lbs in one year, about 5-10 of which were atrophied muscle that was put back on (doesn't really count as new muscle)... and according to my bodyfat measurements, I only put on 18 lbs total of muscle in that first truly dedicated year of weightlifting.

From that point on, I was lucky to put on 5 lbs of muscle a year until I finally topped out at 170 for several years. My lean mass was about 155 at the time.

Through less intense workouts, getting married, having two kids, and unclean dieting... I was weighing 195 or so. I had a near death experience with MRSA about 4 years ago and once I recovered I rededicated myself to working out.My weight got as high as 209 in the past... I was still working out and getting stronger, putting up 325 on incline, 225 27X on flat, but a lot of that weight was fat that I had put on... my frame was/is pretty much maxed out. My lean mass was 170, this despite years having gone by.

Last summer I figured out I wasn't taking bad pictures but I was just too darn fat, and I dropped 15 lbs very quickly, down to 195 and have been there pretty much ever since. My lean mass is still 170, I'm still getting reps for 225 in the mid 20's

Anyways, over 17+ years of working out like a madman (for most of those years), I managed to put on a mere 60 lbs, maybe 50 of which was lean muscle.

Now just because I CAN'T gain 50 lbs of muscle in 3 months (even though I'm what most people consider to be an easy gainer) but doesn't mean nobody else can do it... but what science says tells you YOU CAN'T GAIN 50 lbs of muscle in 3 months... I don't care what Muscle and FItness says... It's all BS designed to keep your buying their magazine. If a guy can gain 50 lbs of muscle in 5 years I would consider that guy to be pushing the limits of possiblity.

[brasho]

i have gained 12 pounds of muscle since track started. if you have the frame, it's possible to gain a lot of weight.

How much of it is putting atrophied muscle back on... and have you had your bodyfat tested both before and after to know that it is 100% muscle?

[brasho]

I'm no expert on the matter but from everything I've read 10-15 for the first year of real muscle work is possible but it drops to half that, max, after that. So yeah, I think even approaching 50 lbs. in 3 years would involve serious fat and/or substance abuse.

My goal is to hit 190ish with a sub 10% body fat a year from now and I'm about 175-178 with 15%ish right now.

I actually experienced 15-18 of lean mass n my first year of working out... so I can attest to that. But after that it seriously slows, which I'm sure you know.

Those are some seriously lofty goals you have there. You would be increasing your lean mass from about 150 to 170 in a year. You probably won't make it, but I think having big goals is a great thing.

I'm 5'7 195 right now with 170 lean mass, I'd like to be about 190 with 175 lbs of lean mass by August. I'd like to somehow put 2 more inches on my arms to get to an even 20, I'd like to put an inch on my chest to get it over 50 (it's been 50 before but that was with 209 lbs of bodyweight), I want my waist down 2 inches to 32 and my stomach down two inches to 34... I don't know if I'll make it... but it's good to have big goals.

[Ness]

I'm currently gaining weight. Been working out for about a month and trying to eat a lot more. I used to be 172 about a couple of pounds ago. But now I'm 183. I hope to get to 200 after a while if I can. My dream goal would be 220. I'm about 5'11'' in height. I guess I'm in the "bulking up" phase.

[jballa838]

How much of it is putting atrophied muscle back on... and have you had your bodyfat tested both before and after to know that it is 100% muscle?

Ehhh maybe 5 pounds, tops. I finished the season around 155 and began the next one around the same level. Then, I went from 155 and between 5-6%BF to 168 and between 4.7-5.9%BF. I don't think I could consistently do that for 3 years though.

[Sportsfan486]

Only been doing this diet/workout for a few days now but feeling ******* awesome.

Love the workout, it's basically 3 phases for each muscle group; power, muscle, burn. I like it a lot more then the "do 4 sets of 8-12 reps" workouts I've done before.

The diet seems good. Been drinking a ton of water and just have a super high energy level. Been eating more brown rice and granola then I have in my diet just because I've been a bit hungry and using it as a snack between meals to keep my energy level up.

Sore as all **** right now but holy crap do I feel good. We'll see how it goes!

[ATLDirtyBirds]

I think I'm going to try that workout Sportsfan. I could use something different for awhile.

[Sportsfan486]

I think I'm going to try that workout Sportsfan. I could use something different for awhile.

I really like the progression of it and the workouts. Plus it's the only workout I've ever done that has made my muscles sore for a couple days after (except for the very first time I started doing weights.) I also like how he gives a rep range (3-5 or 6-12) and you move up weight once you can hit the top of the range. Makes more sense to me then the (do x set of x and try to guess when you have enough strength to move up to x sets of x... and if you fail, well, that sucks.)

[ATLDirtyBirds]

Plus it's the only workout I've ever done that has made my muscles sore for a couple days after


This is why I'm mainly going to take a crack at it. I actually want to feel like I've done an intense workout after an hour or so instead of having to working out for like 2 hours and 30 minutes before I fail on some sets.

[Nalej]

http://celticrebel.files.wordpress.com/2009/05/brf3joker.jpg

This is how I feel after my workouts. I rotate cycles.
Once cycle, I'll go through and do 4x5 then the following week is 3 sets of 10/8/6

[brasho]

You guys want something cool and that will really make you sore. Try doing a pre-exhaust routine for each primary group every other week. I'm telling you, it is outstanding. You can pre-exhaust with all the primaries (chest, back, legs-I don't consider shoulders primary but I've got a killer for those as well).

For your chest-
You're going to need a spotter for the flat bench portion.

Start off with a few sets of tricep pushdowns or dips to get yourself warmed up. Get the French curl bar and do one warm-up set with a fairly light weight of lying lateral tricep extensions (aka skull crushers, nosebreakers) then with ZERO rest time go straight to the flat bench (I do the skull crushers at one end of the bench and then lie the opposite way for the flat) and do a flat bench warm up set.

Now the pre-exhaust routine can begin. Do a set of skull crushers of 12-16 to failure and then go straight to flat bench where you can do a set of flat bench of 5-7 to failure. I usually start off with either a 45 on each side of the French bar or 2 50's on each side then go straight to 225.

Give yourself between 2:30 and 5:00 break (less if you want the pump and force yourself to keep your HR up, more if you want to focus more on quality reps). The next set increase the weight on the french bar by 10-20 lbs and repeat with the same weight on the flat bench. Your rep range on the skull crusher should have been 8-12 and the flat should have still been in the 5-7 range.

The next set, add 10-20 more to the skull crusher set and again, without rest go straight to flat. Your skull crusher rep range should have fallen to 6-8 and the flat bench should have been your hardest one yet.

Finish it off with two more sets if you can. Adjust your weight on the skull crushers accordingly to keep your reps on flat in the 5-7 range (a spot to 5 is ok too).

Three sets might be hard at first but as you get used to it (don't do this every week! you will overtrain yourself in no time) and can find yourself doing 7-9 within a month.

For other body parts. Do the same concept for back. Use curls to pre-exhaust the biceps before you do pulldowns or seated rows. For legs, blow out your hamstrings with stiff legged deadlifts before you squat.

WHen I have more time I'll put my shoulder blasting routine on here for anybody that wants it. I started doing it several years ago after multiple shoulder dislocations and significant shoulder problems...and put 50 lbs on my bench in 6 months.

[brasho]

http://celticrebel.files.wordpress.com/2009/05/brf3joker.jpg

This is how I feel after my workouts. I rotate cycles.
Once cycle, I'll go through and do 4x5 then the following week is 3 sets of 10/8/6

That's how I felt a few years back when I was messing with this Columbian girl. Two weeks of antibiotics cleared everything up.

[Ravens1991]

when you guys to bicep curls do you keep your arm glued to your side? I was doing them w/o that and my friends told me to keep it glued because i was swinging too much. It does help prevent swinging I was jw if you do it.

[Hollywood]

I did a search for it, but anybody in here do crossfit? I've been doing it for about 3 months, i'm a pretty experienced weight lifter but this stuff is intense. Highly recommended for any level if you're looking to get in serious shape. Awesome too if training for something like MMA or just about any sport...

[Bob Sanders Dreadlock]

Went to our ATP lab at school today(basically tests max's, body fat, etc..i like treating it as if im at the combine) in the 2 years since i last went i've lost 2lbs, same body fat, and lifting maxs. I've really got to try harder.

[senormysterioso]

I did a search for it, but anybody in here do crossfit? I've been doing it for about 3 months, i'm a pretty experienced weight lifter but this stuff is intense. Highly recommended for any level if you're looking to get in serious shape. Awesome too if training for something like MMA or just about any sport...

Crossfit is awesome, the ODA that I worked with did it all the time.

[brasho]

when you guys to bicep curls do you keep your arm glued to your side? I was doing them w/o that and my friends told me to keep it glued because i was swinging too much. It does help prevent swinging I was jw if you do it.

Yes, keep your arms to your side, elbows in. The same thing for any tricep extension as well. Think of your elbows as a door hinge, the hinges need to be on straight with your forearms moving parrallel to each other.

[brasho]

I did a search for it, but anybody in here do crossfit? I've been doing it for about 3 months, i'm a pretty experienced weight lifter but this stuff is intense. Highly recommended for any level if you're looking to get in serious shape. Awesome too if training for something like MMA or just about any sport...

I've got a friend of mine that owns a Crossfit gym in Woodbridge, Va. Of course he loves it but then I know a few people that go as well and they think very highly of it. I'm in favor of finding an exercise routine/regimen that isn't so painful/boring that you'll actually do it... so of course that is different for everybody.

[Malaka]

Anyone have a good pure calisthenic workout?

I have been doing around 3-5 sets of 60 push-ups 3-4 days a week, paired with 2 minutes of ab workouts following each push-up set.

After starting at sets of 30 I have made progress to sets of 60, I am happy, but not fully content. I want to go further beyond this workout routine and challenge myself more. (Tomorrow I begin attempting sets of 70.) Anyone have like a Navy SEALS workout routine or something of the sort where its purely push-up/ab workout kind of thing.

[Hollywood]

I've got a friend of mine that owns a Crossfit gym in Woodbridge, Va. Of course he loves it but then I know a few people that go as well and they think very highly of it. I'm in favor of finding an exercise routine/regimen that isn't so painful/boring that you'll actually do it... so of course that is different for everybody.

I weight lifted/did the normal gym routine thing pretty seriously for 10+ years, love the gym but the crossfits keep it just so ridiculously challenging and intense + work out different muscles everywhere that it constantly keeps it fresh and keeps me motivated. I love it, can't ever see myself going back to a 'normal' gym routine.

[GoRavens]

anyone got any opinions on pilates?

[Verloren]

anyone got any opinions on pilates?
Was going to try it out today, but the class got canceled. Did TRX on the weekend.

[Ravens1991]

http://www.t-nation.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_chest_and_triceps_exercise s

http://www.t-nation.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_shoulders_and_trap_exercis es

http://www.t-nation.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_back_and_biceps_exercises

Interesting articles I figured I would share.

[BlindSite]

anyone got any opinions on pilates?

Depends on what you want out of it, if you're trying to gain core strength it's probably fine if you want the same gains you'd get from a proper training program over a longer period of time.

Squats, sit ups, dips and push ups will get you the same gains only faster. Pilates has the added advantage of adding to your flexibility but if you stretch every morning pre and post work out like you should you'll see the same gains.

I looked into it to help with BJJ but I didn't get the same work out in an hours class as I did doing my morning routine.

Now days it's more tailored to suit mums and women looking to get fitter without having to smash themselves with proper recovery and all that.

[Verloren]

Now days it's more tailored to suit mums and women looking to get fitter without having to smash themselves with proper recovery and all that.

Or for athletes rehabbing joint injuries. It really depends on the instructor and who else is in your class.

[49erNation85]

I was curious about how you guys know about how to star ton a diet and working out doing it right and no starve your self etc.I plan on trying to a good 30 ish lbs or so this summer.I wanna get in the habit of working out and staying in good shape if possible.My height right now is 5'6" and I weigh about 208 lbs.Not too far off from good weight wise.Any thoughts on where to start off as far as work out goes?

[sbh15]

i'm doing the spartacus workout. it blows, but works.

[zachsaints52]

So I havent lifted weights since August of 06, finally decided to get back into it because I finally get to go to college and going to play football there. Went back in the weight room, and just to see what I could do, I maxed 300. Is that uncommon after roughly 4 and a half years of not lifting when my max was 375?

[Nalej]

Show off. I would say yes. That's uncommon.
I'm trying to get up to a set of 315 by next summer.
Not sure what my one rep max is right now. Next tried it.

So I've strained the **** out of my back doing deadlifts
stop doing them for a while to let my back rest/heal
then a couple of weeks later, I strained it again doing bent-over rows.
This **** ******* sucks.
Anyone ever deal with this? What's the best way to help it heal? To go along with rest.
I'm taking the next two weeks to just work on cardio and finals.
Then I'll resume weight-lifting. I'll be starting a "cut" phase this time around though

[zachsaints52]

Show off. I would say yes. That's uncommon.
I'm trying to get up to a set of 315 by next summer.
Not sure what my one rep max is right now. Next tried it.

So I've strained the **** out of my back doing deadlifts
stop doing them for a while to let my back rest/heal
then a couple of weeks later, I strained it again doing bent-over rows.
This **** ******* sucks.
Anyone ever deal with this? What's the best way to help it heal? To go along with rest.
I'm taking the next two weeks to just work on cardio and finals.
Then I'll resume weight-lifting. I'll be starting a "cut" phase this time around though

I got a herniated disc from doing deadlifts, which is why I stopped lifting in 06. I maxed 600 so my "brilliant" coach thought I could do the Bigger Fast Stronger sets with 8 reps 40% 6 reps 45% 4 reps 50%... lets just say I ended up crying and had to go to hospital.

They required me no lifting at all for a month, put me on two types of medicine (one was the steroids to help you) and almost had surgery. Then I played my senior year of HS with the crap and it was baddd. Still affects me every once in awhile, but its just something Ive learned to deal with. I dont know any remedies for stuff except Epson Salt is magic.

[zachsaints52]

Anyone use jacked?

[killxswitch]

I have never used it. I'm afraid I would buy some and then my body would adjust to the stimulant in a week and the rest would be useless to me.

[zachsaints52]

I tried it yesterday, my cousin uses one scoop but said since I am bigger (6'0-6'1 240) I need more for it to work, so I decided to take 3.5 scoops. Lets just say it was crazy and it ended with me crapping and puking in the Wal-Marts bathroom.

[Verloren]

Always, always use 1 scoop when dealing with stim products for the first time.

Some are really potent in terms of what they contain for psychotrophic effects, like Jack3d and MusclePrime (not just the stims, but other compounds like DMAE).

[killxswitch]

The DMAA is what appears to be the biggest stim in it and can be had at Amazon for cheap: http://www.amazon.com/3-Dimethylamylamine-Powder-Geranamine-DMAA-Servings/dp/B003WSQPPQ

I use a non-stimulant pre-workout called Results by At Large Nutrition. I am not sure how much it has helped. I am not going to use it for a while once this tub runs out to see how it affects my energy.

[draftguru151]

Anyone have a suggestion for running shoes that I can lift in? Looking at the Reebok Realflex but really don't know anything about running shoes.

[Bosanac01]

I use C4 and really I haven't felt ****.

I know a bunch of guys who use Jack3d. You pretty much feel it for about a week and then it dies down. My friend who's using it said he'll throw it away because it makes him really dizzy and he feels like ****. He only uses like 1 scoop of it. But I know another very guy good at the gym who said he likes it, so IDK.

[Verloren]

I use C4 and really I haven't felt ****.

I know a bunch of guys who use Jack3d. You pretty much feel it for about a week and then it dies down. My friend who's using it said he'll throw it away because it makes him really dizzy and he feels like ****. He only uses like 1 scoop of it. But I know another very guy good at the gym who said he likes it, so IDK.

People become stim sensitive. It's the same reason why it's recommended to use a product like NO-Xplode/MusclePrime/Jack3d for a month then cycle off so the body can reset, and the same results can be felt later on.

[CashmoneyDrew]

Anyone have a suggestion for running shoes that I can lift in? Looking at the Reebok Realflex but really don't know anything about running shoes.

I don't know about lifting, but I like my new zigtechs. They're good for running. Fo sho.

[killxswitch]

Depending on the kind of lifting you are going to do, running shoes usually aren't the best because of the compressible sole. For things like squats and deadlifts (and to a lesser extent any other lift done standing up) they create less of a stable base to stand on and you waste energy compressing the sole that could be use to push against the floor and therefore lift the weight. It isn't the end of the world if that's all you have to lift in, or if you do primarily machine and non-standing lifts. But Converse Chucks are cheap and the sole is non-compressible.

[draftguru151]

I'm gonna start running a significant amount more so that's the main issue, I just want to make sure I don't destroy my foot if something drops on it like it seems with the vibram shoes. I'll probably still lift in my old shoes.

[killxswitch]

If you are interested in vibrams but don't want to worry about foot damage or look like a lizard you could try Nike Free Run shoes. They are more "minimalist" but they are still shoes. I think those 5 Fingers look ridiculous and would never wear them in public.

[SeanTaylorRIP]

Obviously it's way too light if you can do this many reps but damn this is motivational, haha that last rep thought he might blow a kidney:

pYKkoUd5TPI

[superman8456]

Nike Frees are the sex. They're so good for both running and lifting.

http://undergroundsoles.com/wp-content/uploads/2010/09/nike-free-livestrong-0.jpg
^picture of the pair I own.

[Ravens1991]

Obviously it's way too light if you can do this many reps but damn this is motivational, haha that last rep thought he might blow a kidney:

pYKkoUd5TPI

I hate trap bar deadlifts its basically a 1/8th squat. but that was impressive.

[Nalej]

I don't really have "lifting shoes". Depends on what I want to do before/after the workout.
I like to shoot around (basketball) prior to or run after the workout.
So I'm either wearing Jordans or my New Balance running shoes.

[Verloren]

There's a Nike Free TR out now. The cushioning isn't as strong as the Nike Free Run+ pair of kicks.

That said and all, I kinda wish Nike still produced Sparq S9s.

[Mr.Regular]

Love Nike Free's. Insanely light and comfortable, perfect for running or the gym.

PS, how much protein do you guys consume post workout? Like 30 minutes-ish after?
I've been putting one scoop of my powder in milk or a shake (I think thats 30-35ish? grams), but my buddy told me today he puts in about double that.

[Nalej]

I've read and been told that the max your body can take in and use is 40ish grams per serving.
The ON Whey Protein I use is 24g/scoop... so I put in two scoops to max out.
70-80g's is just a waste of protein.

I would stick with what you do. Don't over do it or you'll just be (pooping) out the excess... and protein isn't cheap now a days.

(damn censoring)

[CrankthatCrabtree]

I started using Complex. It is ******* great.

[tjsunstein]

I used Jack3d for quite some time. Towards the end, about a month ago, I was up to 3 scoops. I just felt more of a pump at that point. I've lifted since without it and it hasn't been any different other than the fuller feeling in your muscles.

I'm going to stack C4 and Yok3d in the near future. Heard it was super intense. I've never used either so I'm definitely going to test some C4 first.

As far as the shoe question, I'd go with any Nike running shoe personally. I feel most comfortable in them not only when running but lifting as well.

[tjsunstein]

Love Nike Free's. Insanely light and comfortable, perfect for running or the gym.

PS, how much protein do you guys consume post workout? Like 30 minutes-ish after?
I've been putting one scoop of my powder in milk or a shake (I think thats 30-35ish? grams), but my buddy told me today he puts in about double that.
I drink a shake when I get back and about 45 minutes later eat a full meal with my carbs, proteins, and fats. The body can only process so much protein in a certain period of time I'm told. I believe it's something like 35-40 grams. I tend to spread my intake over the course of a day.

[tjsunstein]

This is going to be a triple post but whatever.

My Sundays are cardio typically but I want to do a full ab workout as well. Usually I do 3 different exercises at the end of 3 of my workouts during the week but I figured devoting a day to them would increase development. Anyone have ideas?

[Nalej]

This is going to be a triple post but whatever.

My Sundays are cardio typically but I want to do a full ab workout as well. Usually I do 3 different exercises at the end of 3 of my workouts during the week but I figured devoting a day to them would increase development. Anyone have ideas?

http://www.bodybuilding.com/fun/get-ripped-stay-big-with-julien-greaux.html
I'm trying to do a cut phase. I'm adding this routine into my workouts
One week, this routine... 2nd week... my regular routine but with sets of 3X12
Alternating each cycle...
Day 3 of that routine is all abs... I've gone through the cycle once and the ab day gave me a good burn.
Day one and day two whooped my ass though

[Bosanac01]

You could do Abs and cardio on the same day.

[SolidGold]

I'm gonna start running a significant amount more so that's the main issue, I just want to make sure I don't destroy my foot if something drops on it like it seems with the vibram shoes. I'll probably still lift in my old shoes.

I am a big fan of Brooks. I have only had these the past 3 years...the Adrenaline GTS model to be exact. I would highly recommend them...they are light and give really good support. I run 3-5 miles 4-5 times a week (either treadmill or outdoors). No complaints from me.


http://www.runnersworld.com/cda/shoefinder_detail/1,,s6-240-325-329-0-0-0-0-1925,00.html

[Ravens1991]

anyone go 5/3/1? Im going to start it up next week and wondered what assistance everyone does

[killxswitch]

anyone go 5/3/1? Im going to start it up next week and wondered what assistance everyone does

A lot of guys I know that do it have been doing Boring But Big (BBB) at first to get used to the program. Then they move on to one of the other assistance models.

[Will smith]

A best quality multivitamin and mineral supplement is a good concept for weight lifting. But make sure you are getting all the necessary vitamins and minerals taht you need. Some people considered that their muscle mass increases with the help of protein supplements that contain certain blends of amino acids, such as creatine and glutamine.

Baltimore Weight loss (http://www.neverstopfitness.com/the-biggest-weight-loss-secret-revealed/)

[willbeme]

I just tried adding Insanity to my workout and it's definitely got me shredded, just throwing it out there. I definitely lost some muscle mass but the fat loss was worth it.

[LonghornsLegend]

Anyone use jacked?

Yep. Just found out about it in January though. Went to Kansas to play football for a smaller DII school and our MLB was big on supps, real cool guy and he knew alot about it so I always ask for different opinions on things since I was taking NO2 Red primarily at the time. He has a really good frame for his size without much muscle fat and is one of those gym rats so I trusted his opinion.


I liked the way it worked for me, then again only used it for maybe 6 months, but I couldn't tell you what effects it had alone because I was stacking it with a few things and cycling on/off. It did help with the pump which is very important, and I felt amped up during workout sessions.


It may be a slightly different product but I've always felt more comfortable with MRI NO2. Used it for years, understand how it works for me personally, never an ounce of soreness, extra energy towards the end of my workout. I just haven't had anything that's worked better.


Helped me get from 161 to 179 in about 5 months on a strict diet with protein 3x a day and a consistent 3-4 meals per day. I'm about maxed out on weight now that I'm closing in on 185, 190 might be possible, but I'm looking for more shaving off body fat at this point now that I've packed up alot of weight that wasn't always the "good weight".

[Nalej]

I'm a big MRI NO2 fan as well. The one consistent supplement I take.
It also helped me go from 150 to 175 over an 12 month military deployment.
Granted, all I did was workout, work and sweat over that time period so results are better there then they are when I'm back home. (Which I am now)

I'm using Jack3d now. Not bad. Does it's job.
I think the best pre-sup I've taken is still Animal Pump though.

[Ravens1991]

My friend told me jack3d shows up positive for meth on a drug test. but he does it and says it works great

[Nalej]

Ummmm... maybe I should cut that **** out then (Military)

[jayceheathman]

My cardio is pitiful. I just got back from the gym and playing basketball with a couple of guys there and I had my hands on my knees in no time.

Anyone else find it funny that people circle the gym parking lot looking for a close spot? I mean, you are going to a place to workout but you dont want to take a few extra steps to get inside the place?

[killxswitch]

My cardio is pitiful. I just got back from the gym and playing basketball with a couple of guys there and I had my hands on my knees in no time.

Anyone else find it funny that people circle the gym parking lot looking for a close spot? I mean, you are going to a place to workout but you dont want to take a few extra steps to get inside the place?

I suppose there is some irony there but sometimes I do that because I know I won't want to walk too far to get in my car after I'm done.

[Nalej]

Exactly. I'd circle as well but like Killxswitch said, after my workouts, I want to walk as little as possible.
That was then though... I live across the street from my gym now. Best thing ever.

[prock]

I need the low down on protein powders. Are they worth the cost? Which ones are the best? Are there more cost-effective substitutes? Gimme the jist.

[ATLDirtyBirds]

I need the low down on protein powders. Are they worth the cost? Which ones are the best? Are there more cost-effective substitutes? Gimme the jist.

Protein powders are definitely worth it, because it's very difficult to hit your proper macro intake without them. (At least this is what I've found.) The right one is based upon your budget and goals really, so I could help you more if you provided me that.

[Nalej]

Whey Protein. It is your friend.
If you only take one supplement, this should be it.

[Bosanac01]

I haven't taken any supplement in months but my strength gains have been great, even though I lost some weight. I'll probably be looking for some protein, any suggestions.

[ATLDirtyBirds]

I haven't taken any supplement in months but my strength gains have been great, even though I lost some weight. I'll probably be looking for some protein, any suggestions.

Goals/Price Range

[SimonRath]

I've been playing squash like 5-6 days a week, 1.5-2 hours a day. Its such a good workout.

[Bosanac01]

Goals/Price Range

I've spent way too much money on supplements in the past, I'm looking for something cheap. My goal is just to get mainly more strength and maybe even gain some weight.

[49ersfan_87]

I'm going to start the P90X in about a week. Right now i'm 5'9, 153 pounds, around 17% bodyfat, 32 inch waist. Just as recently as April 2010 i was 171 pounds and a 35 waist and about 21% bodyfat, and ive lost all this weight and fat simply by dieting better (but not great) and pushups. But i want to go to the next level and get fit. I'm kind of a "skinny fat" guy right now, if you know what i mean. My goal is to cut down my bodyfat from 17 to 9-10% and get a more toned, defined body. So P90X for 90 days, and then after that I plan on joining a gym and lifting 2-3 times a week with cardio a few times a week. Any thoughts or advice before i start?

[ATLDirtyBirds]

I've spent way too much money on supplements in the past, I'm looking for something cheap. My goal is just to get mainly more strength and maybe even gain some weight.


Well, strength isn't going to really come from a powder. That's going to be from how you train. If you're looking to put on some weight, I'd look into something like Monster Mass. I found it to be really good, and it will definitely help you in taking on some extra calories.

[diabsoule]

I have to lose 40lbs. Time to grind.

[ATLDirtyBirds]

Man, I wish I'd started taking creatine sooner. Love it.

[Bosanac01]

Man, I wish I'd started taking creatine sooner. Love it.

Elaborate a little bit, I never took it.

[ATLDirtyBirds]

Elaborate a little bit, I never took it.

I was hesitant to take a creatine product because of all I read about people bloating, and how your muscles become just squishy and not hard, etc. but I haven't experienced any of it. Strong diet, with the creatine, and big time lifting and I've added 10 pounds in a month (midsection barely changed at all), my arms got even bigger, and all of my rep/weight totals have gone up.

[Bosanac01]

I was hesitant to take a creatine product because of all I read about people bloating, and how your muscles become just squishy and not hard, etc. but I haven't experienced any of it. Strong diet, with the creatine, and big time lifting and I've added 10 pounds in a month (midsection barely changed at all), my arms got even bigger, and all of my rep/weight totals have gone up.

Which one are you taking? I might just try.

[ATLDirtyBirds]

http://www.bodybuilding.com/oldstore/opt/hydrobuilder-bottle.jpg

A lot of the people knock it because "oh my god it's expensive" or "you can just buy a bunch of different supplements, mix them and then get the same ingredients" but I love it. It doesn't taste great, but I mix it with a banana and it's fine.

[Verloren]

All hydrolyzed protein?

[ATLDirtyBirds]

All hydrolyzed protein?

I enjoyed Hydrowhey too, but I've just gotten explosive gains off this.

[Ravens1991]

anyone take prelift? My parents just bought me the ray lewis endorsed prelift for me. It has 1.5 grams of creatine per serving. You take 1-2 servings before you lift. Should I increase my water intake? I heard you should drink more water when you take creatine.

[Nalej]

Yes, increase your water intake when you're on creatine.

[ATLDirtyBirds]

anyone take prelift? My parents just bought me the ray lewis endorsed prelift for me. It has 1.5 grams of creatine per serving. You take 1-2 servings before you lift. Should I increase my water intake? I heard you should drink more water when you take creatine.

Yes you should. And I take Muscle Pharm Assault. By far the best pre workout I've come across.

[Rob S]

I would recommend drinking as much water as possible regardless of supplementation. Low water intake (and just not eating enough/too much) is often the first thing I look for if someone isn't reaching their goals whether that be gaining or losing weight or just being healthier in general.

[Ravens1991]

The thing is Im still drinking a gallon of whole milk a day so IDK how much water I will be able to drink while doing that.

[Rob S]

The thing is Im still drinking a gallon of whole milk a day so IDK how much water I will be able to drink while doing that.

Well, milk has a ton of water so you're getting a lot from that. Jut drink water as often as you possibly can and you will be fine. Most people drink a stunningly low amount of water, like less than a quart a day.

[Ravens1991]

ok sounds good.


How is your lifting going Rob? I remember a while ago you said you did 531.

Wat assistance do you do for that?

I mainly do high rep for my assitance but I was wondering since my bench really really sucks could I do low rep floor presses or CGBP in order to help build my tricep strength up

[Rob S]

ok sounds good.


How is your lifting going Rob? I remember a while ago you said you did 531.

Wat assistance do you do for that?

I mainly do high rep for my assitance but I was wondering since my bench really really sucks could I do low rep floor presses or CGBP in order to help build my tricep strength up

I switched from 5-3-1. Not because it was a bad program, just because I personally don't like combining training for failure and training 4 days per week (which I refused to give up). In terms of increasing bench and tricep strength, personally I have found that heavy (6-8 reps) close grip bench is the best assistance. I would do something like: flat bench (5x5 or 3x8), DB incline (3x10), CG Bench (4x8), whatever else you want (flys, tri ext., skull crushers, etc).

[Nalej]

Right now I'm alternating weeks 3x12 and 5x10
I'm trying to trim fat right now though
On my power/strength phase, I alternate weekly 4x5 and 10-8-6

[d34ng3l021]

All right guys: I am looking to start working out and I was wondering if you guys have any advice.

I am currently 5'10" 173 lbs with a BMI of 24.8 and body fat percentage around 18% (from online website and android application), if not more- I am definitely bordering being overweight, which isn't cool. I wanna cut it down to 15% and be around 160-165 lbs.

Eating many more meals a day is something to keep my metabolic rate up. How about my workout load? Right now, I don't have access to a gym and can only do some light resistance exercises. Must I change that? How much cardio should I be getting into?

[Rob S]

205 is going overhead soon. Got ever so close last week.

[Ravens1991]

How much you weigh Rob?

[Bosanac01]

All right guys: I am looking to start working out and I was wondering if you guys have any advice.

I am currently 5'10" 173 lbs with a BMI of 24.8 and body fat percentage around 18% (from online website and android application), if not more- I am definitely bordering being overweight, which isn't cool. I wanna cut it down to 15% and be around 160-165 lbs.

Eating many more meals a day is something to keep my metabolic rate up. How about my workout load? Right now, I don't have access to a gym and can only do some light resistance exercises. Must I change that? How much cardio should I be getting into?

Don't over think it bro. You don't have to change anything. Do as much cardio or resistance exercises you feel comfortable with. Even if it's light weight you're doing, you can always have a great workout. The most important thing is that whatever you're doing, you work hard an push yourself.

[Rob S]

How much you weigh Rob?

Probably around 205-210. Don't check my weight regularly anymore though. I will weight myself next gym session and report back.

I did, however, perform quite well doing cardio the other so who knows, I may be down around 200 or under. Did six 3 minutes rounds on the jump rope (about 100 turns/min pace) with 30 seconds rest between. And that was my cardio for the month.....

[Ravens1991]

body weight overhead press is impressive. My overhead press blows but I only have been doing it for 3 months. This is my 3rd cycle of 531 so Im gonna check out my 1 rep maxes for week 3. During my next cycles I am going to 1 or 2 reps left in the tank instead of failure and see if I progress.

[Rob S]

body weight overhead press is impressive. My overhead press blows but I only have been doing it for 3 months. This is my 3rd cycle of 531 so Im gonna check out my 1 rep maxes for week 3. During my next cycles I am going to 1 or 2 reps left in the tank instead of failure and see if I progress.

OHP is by far my favorite and best lift. I have always naturally been best at it. It also looks the coolest which doesn't hurt. I catch people looking at me all the time when I am putting a bar with 45's overhead. It just looks sweet.

[Ravens1991]

yea the problem is my max was at 115 last time I checked. I have friends who lift but only one who knows what he is doing and his OHP is 315 and 245. Its amazing. But it is true there is something about pushing the bar over your head that is just bad ass.

[Rob S]

yea the problem is my max was at 115 last time I checked. I have friends who lift but only one who knows what he is doing and his OHP is 315 and 245. Its amazing. But it is true there is something about pushing the bar over your head that is just bad ass.

115 is very solid. I think 135 is considered intermediate level for a 165 lb dude and intermediate level totals are higher than you think (i.e.:180 lb. power clean at 165 lb.). You're fine. I think the best tip I can give on OHP is that when you hit a sticking point, do push presses with the higher weight.

[Ravens1991]

yea I did that at 165. I been bulking and am at 175. ill test my max next week. according to some 1 rep max calculators it doesnt seem like it will increase but we will see next week.

Im actually very solid at overhead press, squat and deadlift. (115,265,300 at 165) considering Im 5'10 and a stick. The problem is my bench blows (170 pounds). It bothers me cause I get a lot of **** judging everyone loves the bench.

[Rob S]

yea I did that at 165. I been bulking and am at 175. ill test my max next week. according to some 1 rep max calculators it doesnt seem like it will increase but we will see next week.

Im actually very solid at overhead press, squat and deadlift. (115,265,300 at 165) considering Im 5'10 and a stick. The problem is my bench blows (170 pounds). It bothers me cause I get a lot of **** judging everyone loves the bench.

Yeah that bench is low. Are you at a sticking point? If so, run a Smolov cycle for bench. I guarantee at least 15 lbs added to your bench. Also check your form....watch Dave Tate's video on how to bench, its tremendous.

http://www.youtube.com/watch?v=_QnwAoesJvQ&feature=player_embedded#at=19

[Ravens1991]

my sticking point is I can do one rep good then completly **** the bed on the next and not get it off my chest. I been trying everything. I now do kroc rows on my bench day and floor presses on overhead press day. I hope they can hel

[Rob S]

my sticking point is I can do one rep good then completly **** the bed on the next and not get it off my chest. I been trying everything. I now do kroc rows on my bench day and floor presses on overhead press day. I hope they can hel

You're probably losing tightness. Watch the video above and if that doesn't work run a Smolov.

[Ravens1991]

yea it might be. But I usually have a flat back with my elbows tucked. I need ot practice lining up with an arched back.

Also my assistance for bench day has been a little high (dips, db bench, close grip then tricep pulls) But my reps were increasing with wendlers %. I guess we will see when I retest my max.

[Bosanac01]

yea it might be. But I usually have a flat back with my elbows tucked. I need ot practice lining up with an arched back.

Also my assistance for bench day has been a little high (dips, db bench, close grip then tricep pulls) But my reps were increasing with wendlers %. I guess we will see when I retest my max.

Bench Press is very easy to get stronger at, but people are different so idk. If you want quick results do it twice a week. What I do for bench press is always switch things up. One week I'll do pyramids, then 5x5 the next and so on. Always have a spotter so he can help you put up more weight and get the last few inches.

[Bills2083]

Today I found out that I can bench at least 200 lbs.
This may not seem like a big deal to you guys, but considering that i started out struggling with 100, I was ecstatic when I racked the bar. I'm still a skinny kid, but I've definitely put on a good amount of muscle

[Rob S]

Today I found out that I can bench at least 200 lbs.
This may not seem like a big deal to you guys, but considering that i started out struggling with 100, I was ecstatic when I racked the bar. I'm still a skinny kid, but I've definitely put on a good amount of muscle

200 is a very nice number to hit on bench assuming you used full ROM. The average dude maxes at around 135, so you're ahead of the game.

[Nalej]

Is that a real stat? If so, it's sad

[Bills2083]

200 is a very nice number to hit on bench assuming you used full ROM. The average dude maxes at around 135, so you're ahead of the game.

Yes, I always bring the bar down fully to my chest then fully extend.
For some reason I can't stand when I see guys doing this

http://www.bodybuilding.com/fun/sisco5anim.gif

I'm reading about the "Strong Range of Motion" on Bodybuilding.com but I'm not entirely sure why people recommend doing this type of lifting

[Ravens1991]

yeah I always do full range of motion. If not try floor or board presses for bench press.


This is random but i started doing power cleans with a lot better technique and it really hits your traps good.

[Rob S]

Is that a real stat? If so, it's sad

Yeah, average untrained male tops out at around a 135 bench. I mean, it makes sense I guess. I doubt I put up much more than 135 the first time I benched.

[49ersfan_87]

Done 3 days of P90X so far. Sore as hell but i can already feel a tiny bit of definition in my oblique and back. The worst part is the diet, it sucks to restrict myself from chocolate, candy, and ice-cream completely. Although i might have half an ice-cream bar on Sunday as a cheat snack so i don't go insane. So far i'm pretty much eating eggs, fish, and chicken. Carbs are supposed to be cut in Phase 1 so its 2 slices of whole-wheat bread, or 1 slice and 1/2 cup of rice.

I'm supposed to eat 2400 calories a day as per their nutrition guide but i'm pretty close to the level 1/2 border, where level 1 is 1800 calories and 2 is 2400. The border is 150 pounds and i'm 151, so for now i'm aiming for 1800. 2400 is a lot and i honestly don't feel hungry enough to eat that many calories in a day so for now i'll stick to 1800 and see where it takes me. No supplements yet, post workout i take a banana and milk, 30 mins-an hour later either canned tuna or chicken breast. I might take Whey and/or Creatine eventually.

[tjsunstein]

I want to do P90x. Bad.

[49ersfan_87]

I want to do P90x. Bad.

If your looking to cut some fat and get in shape its a great program to try. Especially if your a beginner, as it pretty much lays it all out for you.

[CashmoneyDrew]

That bench stat blows my mind. I think the first time I ever max-benched when I was 16 I put up like 160-165. Then like 4 months later I was up to 225.

side note: It was always entertaining for me to watch the girls in my weight lifting class max out because all they ever did was the 45 pound bar and they always struggled with that.

[YAYareaRB]

anyone ever squatted and farted coming up? happened to me today

[VUBlacknGold]

anyone ever squatted and farted coming up? happened to me today

i know someone who squatted and pooped themselves coming up, does that count?

[jayceheathman]

anyone ever squatted and farted coming up? happened to me today

haha The last time I did it no one was around.

[Ravens1991]

I usually fart with deadlifts, I once tore my underwear doing deadlifts

[ImBrotherCain]

I need to get my ass back into shape... Nothing like 3 years of living on your own to wreck years and years of work.

[Nalej]

I was about to say, I never farted with squats but with deadlifts... always lol

[Bills2083]

I was doing situps on a decline bench with a resistance band over my shoulders, after doing an intense ab workout.. I let out a real stinker on the way up. Luckily, no one was around to hear or smell.

[49ersfan_87]

I was feeling pretty sick so today i decided to skip my workout (probably do it tomorrow). I also had a magnum ice-cream bar as i was really craving for one and i actually feel disgusted. Like the taste lingers in my mouth and its disgusting. Just 3 days of clean eating and i can't stand it anymore. I love this ice-cream too, i've had like 5 bars in the last 2 weeks. Think i'll be cheating a lot less from now on.

[Ravens1991]

my diet sucks also. Im trying to get bigger and add muscle so im eating everything in site.

[Rob S]

Double Unders raped my shins. ugh.

[Rob S]

Some motivation for us all....

Mi6kfdwNDKw&feature

[Ravens1991]

I love olympic lifts. I work power cleans in with the 531 %s

call me crazy but I think a guy like Pyrros Dimas could hang with any NFL player when it comes to a 10 yard dash


http://www.youtube.com/watch?v=7I0xjPNGtLM

[bernbabybern820]

I remember posting here a little more than one year ago because i benched 245 at 155 pounds. I'm 5'6 so it's not impressive as a taller person doing it but it was quite a mark.

Flash forward 1 year and 3 months later and i can barely bench 185 like 5 times now. Sigh. Accelerated nursing school is absolutely killing me. Can't do anything other than study and drink.

[Rob S]

I remember posting here a little more than one year ago because i benched 245 at 155 pounds. I'm 5'6 so it's not impressive as a taller person doing it but it was quite a mark.

Flash forward 1 year and 3 months later and i can barely bench 185 like 5 times now. Sigh. Accelerated nursing school is absolutely killing me. Can't do anything other than study and drink.

Damn, that sucks dude. I always feel like such an ass when I neglect my training and get crushed the 1st day back.

[Ravens1991]

http://tnation.t-nation.com/forum_images/auto/r/350x0/6/7//678a3_ORIG-Landry.jpg


Im Jealous of Landrys traps. I always wanted a big yoke. I first started seeing development once I started power cleaning.

[Ravens1991]

Well im currently testing my 1 rep maxes after 3 cycles on 531 here are my results.


Bench Press- 170-185
Squat-265-285
deadlift-300-350
overhead press-115-?


This system works

[Nalej]

I plan on starting a cycle of creatine.
Anyone have any recommendations?

[Verloren]

I plan on starting a cycle of creatine.
Anyone have any recommendations?

Micronized creatine monohydrate.

[Nalej]

Anyone have experience doing square with a shrug bar.
Used it today bc all the squat stationary were occupied.
Felt good but i felt like i wasnt getting a full range of motion with it
Pro and cons?

[tjsunstein]

Getting back into it with all the distractions of summer gone. Motivation is at 10/10 right now.

[ATLDirtyBirds]

I plan on starting a cycle of creatine.
Anyone have any recommendations?

Go with C-Bol. Or Green Mag

[SolidGold]

Anyboy ever try the insanity work out? I fell asleep on the couch last night and woke up at 4 am to the infomercial for it. I have been reading reviews on amazon and the great majority seem to be positive.

My gym routine is getting pretty stagnate and I want to try something new.

Anyone try this out?

[b316]

Anyboy ever try the insanity work out? I fell asleep on the couch last night and woke up at 4 am to the infomercial for it. I have been reading reviews on amazon and the great majority seem to be positive.

My gym routine is getting pretty stagnate and I want to try something new.

Anyone try this out?

Save the money...or download. Its just a high intensity interval training. Now you can make your own up, with some dumbells/bar and rack for the weight-cardio portion, pretty much do complexes. For strict cardio one find a field, now you can use cones, agility ladder, steps, or just the field. Go crazy switching form drill to drill or running as fast as you can taking a break for 1 or 2 mins, and then full speed again.

[SolidGold]

Save the money...or download. Its just a high intensity interval training. Now you can make your own up, with some dumbells/bar and rack for the weight-cardio portion, pretty much do complexes. For strict cardio one find a field, now you can use cones, agility ladder, steps, or just the field. Go crazy switching form drill to drill or running as fast as you can taking a break for 1 or 2 mins, and then full speed again.

Thanks.

I do need to start doing the interval training one way or the other. It's so damn hard burning the remnants of the "spare tire". The 3.5 - 4 miles I run 3 times a week just isn't doing much. The other three days i lift and run a mile and still not much success.

[b316]

HIIT will burn **** ton of calories, since your heart goes from about to burst to normal and back up. You also burn after your done working out.

Football field is great because of the markings. You can do 100 yard sprint, walk back, sprint again, walk back, repeat 10 times. To make things interesting time yourself to see if you get faster in doing 10 sprints. We all love football so doing football agility drills is even more fun with a few cones or ladder, or just doing burpee.

[Verloren]

People in the industry are talking about 10s work, 10s off for HIIT now. I tried it out with a friend on shuttle runs. Pacing is a major issue, since we did 10 rounds, and I burnt out at 6.

[ATLDirtyBirds]

Thanks.

I do need to start doing the interval training one way or the other. It's so damn hard burning the remnants of the "spare tire". The 3.5 - 4 miles I run 3 times a week just isn't doing much. The other three days i lift and run a mile and still not much success.


Definitely do HIIT, but get your diet in check first. Far more important.

People in the industry are talking about 10s work, 10s off for HIIT now. I tried it out with a friend on shuttle runs. Pacing is a major issue, since we did 10 rounds, and I burnt out at 6.


Interesting. Have any links to the science/theory behind it? I know Tabata was gaining some steam and that was 20 seconds work, 10 rest.

[b316]

I don't know I've read articles that say as long as you have your HR up high for a certain amount of time and then rest and bring it back up it'll work and burn more calories.

It was like on a bike for 30 mins was equal to HIIT 2 mins of bike riding with 2 min rest 3 times. So 6 mins of completely ride.

[Verloren]

Interesting. Have any links to the science/theory behind it? I know Tabata was gaining some steam and that was 20 seconds work, 10 rest.

Nothing published lately, but but my friend went to a conference in Thailand for people in the industry. I'm thinking something along the lines of what bhaarat just wrote.

I've always had the issue of pacing myself for 45s on 30s off HIIT because I'm thinking I have to last longer and don't want to get gassed early on. Even with distance HIIT I find myself taking longer to walk before running again. With 10s on 10s off, I go all out and worry more about how many sets I can pull off. Completely different mentality.

[SolidGold]

Good stuff guys...I will have to start incorporating the HIIT. I just started running outside again to, the treadmill was burning me out and I know you burn more calories and actually build muscle running outside since you are actually pushing off the ground and driving your body forward.

[Go_Eagles77]

Thinking about getting P90 to get in better shape, anyone have any experience with it? What kind of equipment would you need to go with it?

[Rob S]

Why so many ******* P-90X questions? I hate them and they can all be answered via a google search....I should vent in the "What Grinds My Gears" thread.

Anyway, P90X is fine for what it is. If you eat right and do the program, you will lose weight and maybe build some muscle. There are better ways to train though.

All you need is a pull-up bar and some lightish dumbbells.

[draftguru151]

Just do the ab workout once a week and get a real workout for everything else. :P

[zachsaints52]

Do you guys really believe in muscle memory/ natural strength? Just trying to figure out if I am a weirdo or if its normal for this.

For instance:

Bench Press:
HS sophmore- End of year benched 225
HS Junior- start 225 end 275
HS Senior- start 275 end 375

I ended lifting hardcore in Aug of 06, but still now can bench 300 (Ive benched maybe 10 times since then)

Deadlift:
Stopped at 575 hex bar end of senior year (Aug 06)
Got bet $10 I couldnt keep up with someone on straight bar, did a 5 rep of 450 last week

I never have taken supplements or anything before, but the couple of times I have lifted in college my friend gave me a jack3d half-scoop and I was wired.

[Rob S]

Do you guys really believe in muscle memory/ natural strength? Just trying to figure out if I am a weirdo or if its normal for this.

For instance:

Bench Press:
HS sophmore- End of year benched 225
HS Junior- start 225 end 275
HS Senior- start 275 end 375

I ended lifting hardcore in Aug of 06, but still now can bench 300 (Ive benched maybe 10 times since then)

Deadlift:
Stopped at 575 hex bar end of senior year (Aug 06)
Got bet $10 I couldnt keep up with someone on straight bar, did a 5 rep of 450 last week

I never have taken supplements or anything before, but the couple of times I have lifted in college my friend gave me a jack3d half-scoop and I was wired.

Well, as long as you eat enough and don't lose muscle, your lifts won't drop too dramatically when you stop training. It's not an issue of natural strength at all in this case imo (although natural strength exists, Andy Bolton pulled 400 the first time he walked in a gym).....it's that you built up the strength and did nothing (ie: diet, lose weight) to lose that strength, so it stayed for the most part. The muscle memory stuff is important, but not as much for bench and deads. For oly lifts and squats, muscle memory is big though.

[zachsaints52]

Well, as long as you eat enough and don't lose muscle, your lifts won't drop too dramatically when you stop training. It's not an issue of natural strength at all in this case imo (although natural strength exists, Andy Bolton pulled 400 the first time he walked in a gym).....it's that you built up the strength and did nothing (ie: diet, lose weight) to lose that strength, so it stayed for the most part. The muscle memory stuff is important, but not as much for bench and deads. For oly lifts and squats, muscle memory is big though.

Im glad someone knows haha. Ive always wondered. I always get told I have perfect feet for deadlifting though.

Whose Andy Bolton?

[Rob S]

Im glad someone knows haha. Ive always wondered. I always get told I have perfect feet for deadlifting though.

Whose Andy Bolton?

Are you long and lanky? That seems to be the best bodytype for deadlifters (up to a point anyway....once you get over like 700, its just who is strongest I feel like).

Anyway, Andy Bolton is the best deadlifter in the world. Here is his pulling a WR 1003 lbs!

PNvONtw-94g

EDIT: He has actually lifted 1008 lbs since then. beast.

[zachsaints52]

Are you long and lanky? That seems to be the best bodytype for deadlifters (up to a point anyway....once you get over like 700, its just who is strongest I feel like).

Anyway, Andy Bolton is the best deadlifter in the world. Here is his pulling a WR 1003 lbs!

PNvONtw-94g

EDIT: He has actually lifted 1008 lbs since then. beast.

Nah, not lanky, just like a tree trunk. 5'11-6'1 ish. 9EEEE feet, which apparently wide feet is awesome because it gives a solid base.

And I love how the guys around him are talking trash, and he just raises his hands.

[Rob S]

Nah, not lanky, just like a tree trunk. 5'11-6'1 ish. 9EEEE feet, which apparently wide feet is awesome because it gives a solid base.

And I love how the guys around him are talking trash, and he just raises his hands.

I suppose the foot thing could have some credence. I feel like people with narrower feet could just point their toes out a little bit though and get the same effect.

[zachsaints52]

Another thing Ive always wondered:
When you do should shrugs with dumbells, are you supposed to rotate your shoulders or just go up and down? Ive always rotated them around and I like my neck muscles, but Ive been told I do it wrong.

[Rob S]

Another thing Ive always wondered:
When you do should shrugs with dumbells, are you supposed to rotate your shoulders or just go up and down? Ive always rotated them around and I like my neck muscles, but Ive been told I do it wrong.

I don't do DB shrugs personally because they aren't heavy enough and I don't do high rep stuff, but I have seen them done both ways and I feel like both are fine. When that's the case though, I always lean towards what motion can be done with a heavier weight and that is likely a straight up and down.

[zachsaints52]

I don't do DB shrugs personally because they aren't heavy enough and I don't do high rep stuff, but I have seen them done both ways and I feel like both are fine. When that's the case though, I always lean towards what motion can be done with a heavier weight and that is likely a straight up and down.

I use the highest my college has (75 lbs) and do the circular. Call it what you want, ive had broken bones, herniated disc (still sucks) concussions, and all, but never knee or shoulders. I am very lucky.

[Rob S]

I use the highest my college has (75 lbs) and do the circular. Call it what you want, ive had broken bones, herniated disc (still sucks) concussions, and all, but never knee or shoulders. I am very lucky.

I think thats fine. I'm sure you are doing high reps with those 75's though. Maybe try some barbell shrugs.....I'm sure you could crank out over 2 plates with no problem.

[ATLDirtyBirds]

Another thing Ive always wondered:
When you do should shrugs with dumbells, are you supposed to rotate your shoulders or just go up and down? Ive always rotated them around and I like my neck muscles, but Ive been told I do it wrong.

I prefer straight up and down. I also like to try and hold it for an extra second or two and try and make my shoulders touch over my head. (If the angle continued, of course, I'm not some kind of genetic freak)

[zachsaints52]

I prefer straight up and down. I also like to try and hold it for an extra second or two and try and make my shoulders touch over my head. (If the angle continued, of course, I'm not some kind of genetic freak)

By my logic it just seems like rotating the shrugs would build up the muscle around the shoulder joints as well. If there is muscles there. As you can tell I learned nothing in HS or College personal wellness classes.

4000th post!

[ATLDirtyBirds]

By my logic it just seems like rotating the shrugs would build up the muscle around the shoulder joints as well. If there is muscles there. As you can tell I learned nothing in HS or College personal wellness classes.

4000th post!


You can always just do a Military Press/Shoulder Press instead. Much better exercise overall.

[zachsaints52]

I have some friends who are big into weightlifting (but just trying to get healthy, they arent body builders)

I may after break get with them to make me a workout plan and document it on here. Would be nice way of having others imput.

[Rob S]

I have been thinking about keeping a running training log here. I just don't know if enough people would be interested, especially considering I'm not lifting much nowadays and focusing on running/kickboxing.

[draftguru151]

I'd probably read it if you're bored enough to post it haha.

[zachsaints52]

I have been thinking about keeping a running training log here. I just don't know if enough people would be interested, especially considering I'm not lifting much nowadays and focusing on running/kickboxing.

Just keep it on here, im sure me and ATL would enjoy knowing.

[Rob S]

I'll try to post my diet at least.....helps keep you honest. Today, I am cheating however, so it will be useless haha.

[zachsaints52]

I dont have a diet. I cannot eat vegetables, at all. Unless you count runny mashed potatoes and pizza (yayyyyy) vegetables.

I normally try to limit myself in what I eat overall. For the most part I dont eat sweets or drink soda, which I feel helps me out.

[Rob S]

I remember having the diet discussion with you a week or so ago. Yeah, you dont eat great haha.

[zachsaints52]

Its just growing up playing sports we never had sit down dinners. I never had to eat them, so I cant now. Ive tried a lot of different vegetables, I just cant do it.

But I have been eating oranges though.

[Bulldogs]

Been working out five days a week with my uni football team. Started out in January, never lifted before that. I was always afraid of the gym because I knew I couldn't lift much, but as long as you use proper form and keep at it the improvements will come.

Got my bench from 115x6 to 145x6 so far. My chest has probably been the weakest for me.

I was barely deadlifting 185x2 before. Now up to 245x2 fairly easily.

My squat was **** before too. I just wasn't used to that amount of weight on my shoulders before. I was at around 185x4, now I can get around 275x4.

I love working out now. It's really all just about getting in your comfort zone, as much as it sounds *** to admit it I was really embarrassed about lifting before because I felt like I did so little. Just get out there and work at it and you'll be better in no time.

/random contribution to weight lifting thread.

[ATLDirtyBirds]

I'd post my diet/log if anyone was interested. It'd be pretty monotonous now though as I'm trying for maintenance. However, in 2 months (when I'm back at home), I'll be going on a pretty crazy lifting challenge and eating like a monster to pack on 7-10 pounds in 3 months... that would be better.

[ATLDirtyBirds]

Been working out five days a week with my uni football team. Started out in January, never lifted before that. I was always afraid of the gym because I knew I couldn't lift much, but as long as you use proper form and keep at it the improvements will come.

Got my bench from 115x6 to 145x6 so far. My chest has probably been the weakest for me.

I was barely deadlifting 185x2 before. Now up to 245x2 fairly easily.

My squat was **** before too. I just wasn't used to that amount of weight on my shoulders before. I was at around 185x4, now I can get around 275x4.

I love working out now. It's really all just about getting in your comfort zone, as much as it sounds *** to admit it I was really embarrassed about lifting before because I felt like I did so little. Just get out there and work at it and you'll be better in no time.

/random contribution to weight lifting thread.


I love working out. I always just feel so much better after whether it be running or lifting. Plus, it allows me to still do some "competitive" (even if it is just pushing myself) now that I'm not playing sports anymore.


However, that part about your comfort zone better just be about confidence sir. Push yourself.

[TitleTown088]

I don't do DB shrugs personally because they aren't heavy enough and I don't do high rep stuff

What's that?;)

http://www.musculacionypesas.net/deportistas/objetos/ronnie-coleman-deportistas.jpg

[Rob S]

What's that?;)

http://www.musculacionypesas.net/deportistas/objetos/ronnie-coleman-deportistas.jpg

Lol. I wish my gym was awesome enough to have 200 lb dumbbells!

[TitleTown088]

Lol. I wish my gym was awesome enough to have 200 lb dumbbells!


Lightweight babay!

[zachsaints52]

I would hate to look like that.

[zachsaints52]

http://ll-media.essence.com/archive/expendables-stock-exchange-475.jpg

I want arms and neck like that.

[Ravens1991]

Yo Rob please post your diet, what are your goals?


I am currently trying to add weight and get stronger. I have started running the westside method and get 3500 calories a day as clean as possible

[ATLDirtyBirds]

Yo Rob please post your diet, what are your goals?


I am currently trying to add weight and get stronger. I have started running the westside method and get 3500 calories a day as clean as possible


Clean as possible is extremely subjective. Don't worry about it. As long as you hit your protein and fat, eat whatever you can fit, especially if you're bulking. Eat 10-20% above your maintenance calories.

[Ravens1991]

yea Its pretty much as healthy as possible. IDK what my maintanece level is but I gained 5 pounds in a month going for 3500, and then 4 pounds in the first week I started taking creatine.


What kind of lifting programs does everyone do?

[Rob S]

My diet (in general) - will have to cut back carbs a little more soon, still no bread or non natural sugar though

BF: 4 eggs, 1/2 tbsp butter, glass of OJ, about a cup of fruit
SN: Handful almonds and 50g protein shake
LN: 12 oz leanish protein, generally with veggies of some kind with a healthy fat involved somewhere (ie: EVOO based dressing)
PWO: Glass of OJ w/ creatine and 25g protein shake
DN: 12 oz leanish protein, again w/ veggies and healthy fat
Bed: Glass of whole milk

[ATLDirtyBirds]

You guys ever use sludge to hit your target grams of protein? If not, you should.

[Verloren]

You guys ever use sludge to hit your target grams of protein? If not, you should.

Used to, but ran out of good quality protein for making sludge. The ones I have now don't taste too good.

[b316]

i thought creatine after working out is bad for you since it drains your body of water. Or is that pre workout?

[b316]

i thought creatine after working out is bad for you since it drains your body of water. Or is that pre workout?

[Ravens1991]

If you drink a gallon of water a day you should be fine.


BTW how often do you cycle creatine?

[ATLDirtyBirds]

Used to, but ran out of good quality protein for making sludge. The ones I have now don't taste too good.

Nothing beats XF UP 2.0 (although the macros on it aren't great), but Trutein works great and I think it's one of the best proteins you can find.


And on creatine, I use half serving before, half after. As Ravens said, drink your water, and you'll be fine.

And to Ravens, it doesn't need to be cycled, but on my I do/will usually take about a month or two off out of the year (when I just finish what I have, makes it easy to wait until next order to start up again.)

[b316]

I think best bang for buck product is still ONs products. They aren't ridiculously overpriced.

Anyone try Hydro whey? The guy at GNC was trying to force me into buying the GNC brand, just cause I started reading the label of the ONs one.

[Rob S]

If you drink a gallon of water a day you should be fine.


BTW how often do you cycle creatine?

I am so inconsistent with my creatine. I never got on a good cycle really. Idk why.

I drink plenty of water, so I'm not worried about taking it pwo. I do so mainly because I don't like starting my day with creatine bc its gross/doesnt mix and I only eat high sugar stuff PWO outside of my breakfast.

[ATLDirtyBirds]

I think best bang for buck product is still ONs products. They aren't ridiculously overpriced.

Anyone try Hydro whey? The guy at GNC was trying to force me into buying the GNC brand, just cause I started reading the label of the ONs one.


ON is ridiculously overpriced. And it's not nearly as tasty. I used to be a Hydrowhey fan. Not so much anymore. Big believer in blends. Trutein.

[b316]

ON is ridiculously overpriced. And it's not nearly as tasty. I used to be a Hydrowhey fan. Not so much anymore. Big believer in blends. Trutein.

well can't take trutein, it contains eggs.

[ATLDirtyBirds]

well can't take trutein, it contains eggs.

That sucks. I wouldn't even really know what direction to lead you in then. I've become a big believe in blends; which almost always contain egg.

[b316]

That sucks. I wouldn't even really know what direction to lead you in then. I've become a big believe in blends; which almost always contain egg.

make my own? haha, mix some soy, whey, casien, hydro.

[Verloren]

Nothing beats XF UP 2.0 (although the macros on it aren't great), but Trutein works great and I think it's one of the best proteins you can find.


I used to use XF UP 2.0, and Myofusion (before they changed protein supplier). The original Myofusion was really nice, but it seems more watery now.

At least Syntha-6 is good enough for me right now.

[Rob S]

Just use trueprotein and make your own blend.

[zachsaints52]

Anyway to help make a meal plan to someone that doesnt eat vegetables?

[Rob S]

Anyway to help make a meal plan to someone that doesnt eat vegetables?

Just eat them man. If you absolutely refuse, get some V-8 or at least take a vitamin consisting of natural ingredients.

Also, drop the crap like pizza, chicken nuggets, powerade, and all the other bad stuff you mentioned you eat.

[zachsaints52]

Just eat them man. If you absolutely refuse, get some V-8 or at least take a vitamin consisting of natural ingredients.

Also, drop the crap like pizza, chicken nuggets, powerade, and all the other bad stuff you mentioned you eat.

I thought Powerade was good for you tbh, until 2 weeks ago when someone said the sugar content.

Besides water, what could be good drink that would be in a college caf? Im starting to drink skim milk there in place of other drinks.

And the chickens not nuggets, we dont have chicken nuggets :(

[Nalej]

Another thing Ive always wondered:
When you do should shrugs with dumbells, are you supposed to rotate your shoulders or just go up and down? Ive always rotated them around and I like my neck muscles, but Ive been told I do it wrong.

The problem with rotating them around is that a lot of people have been known to tear their rotator cuff doing it that way.
That's why they tell you it's better to go simply up and down.

And Rob, if the dumbells aren't heavy enough for you, simply do the shrugs using a standard 45lb bar. Boom. Dumbell weight range doesn't matter anymore.
I personally do them with a shrug bar (along with my deadlifts) and I love that method best.

[Ravens1991]

you can do one real high rep of shrugs. Kind of like kroc rows but with shrugs .

[zachsaints52]

The problem with rotating them around is that a lot of people have been known to tear their rotator cuff doing it that way.
That's why they tell you it's better to go simply up and down.

And Rob, if the dumbells aren't heavy enough for you, simply do the shrugs using a standard 45lb bar. Boom. Dumbell weight range doesn't matter anymore.
I personally do them with a shrug bar (along with my deadlifts) and I love that method best.

Thats the thing people have said I do it wrong for, was to tear something.

[Rob S]

The problem with rotating them around is that a lot of people have been known to tear their rotator cuff doing it that way.
That's why they tell you it's better to go simply up and down.

And Rob, if the dumbells aren't heavy enough for you, simply do the shrugs using a standard 45lb bar. Boom. Dumbell weight range doesn't matter anymore.
I personally do them with a shrug bar (along with my deadlifts) and I love that method best.

Yeah, when I do shrugs, they are of the barbell variety.

Zac, you can drink water, green tea, milk (whole if you are lifting), coffee, unsweetened iced tea, diet soda even. Basically anything without sugar is not going to hurt you. Limit sugary beverages to PWO I would say.

[b316]

what about rotating dbs when benching.

[Rob S]

what about rotating dbs when benching.

Thats dumb. Its just wasted energy imo. Just get the weight up as efficiently as possible.

[zachsaints52]

Yeah, when I do shrugs, they are of the barbell variety.

Zac, you can drink water, green tea, milk (whole if you are lifting), coffee, unsweetened iced tea, diet soda even. Basically anything without sugar is not going to hurt you. Limit sugary beverages to PWO I would say.

Actually, once I heard about the sugar content in Powerade I started drinking more milk. And apparently Im weird bc I cant taste the difference in skim and whole.

And im guessing PWO is post workout haha

[Rob S]

Actually, once I heard about the sugar content in Powerade I started drinking more milk. And apparently Im weird bc I cant taste the difference in skim and whole.

And im guessing PWO is post workout haha

PWO=Post Workout, yeah

And, how the **** can you not taste the difference! Whole milk is the sex, while I detest skim.

[ATLDirtyBirds]

PWO is indeed post workout.

Eat a **** ton of beef and chicken, grilled or roasted. It's not impossible to be in shape without eating vegetables. I rarely eat veggies either. Get yourself a good multi though.


And skim>whole. Can't tell the difference either. Or maybe my mind just knows the macro difference isn't worth it.

[Ravens1991]

What supplements do you guys take? Is there a big difference in the types of whey protein? I always by the highest quality i can get but some people swear to me it isnt worth the price.

[ATLDirtyBirds]

What supplements do you guys take? Is there a big difference in the types of whey protein? I always by the highest quality i can get but some people swear to me it isnt worth the price.


1. Depends on budget. I'm a huge proponent of Agmatine though. I also like Beta Alanine. Really though, you'd be set with Multi, Fish Oil, Protein, Creatine.


2. It probably isn't. Look into your blends (Trutein, IForce, AllMax, Myofusion, etc.) if you want something really good. If you're just going for whey though, no need for anything special. Although you'll want to be a step above plastic bags from Costco. Don't do that to yourself.

[zachsaints52]

PWO=Post Workout, yeah

And, how the **** can you not taste the difference! Whole milk is the sex, while I detest skim.

I just dont taste the difference.

PWO is indeed post workout.

Eat a **** ton of beef and chicken, grilled or roasted. It's not impossible to be in shape without eating vegetables. I rarely eat veggies either. Get yourself a good multi though.


And skim>whole. Can't tell the difference either. Or maybe my mind just knows the macro difference isn't worth it.

At my school they rarely have grilled or roasted, just chicken patties :/

Im guessing I have to lose pizza, the chicken patties.... FML.

[ATLDirtyBirds]

I just dont taste the difference.



At my school they rarely have grilled or roasted, just chicken patties :/

Im guessing I have to lose pizza, the chicken patties.... FML.


You don't have to lose anything. Like I said, you can really eat whatever you want as long as it fits into your calories and you're still getting enough protein daily. It sounds so easy, but try and fit an abundance of this stuff in, it's not easy at all.

[zachsaints52]

You don't have to lose anything. Like I said, you can really eat whatever you want as long as it fits into your calories and you're still getting enough protein daily. It sounds so easy, but try and fit an abundance of this stuff in, it's not easy at all.

I dont know how many calories I should eat/ tje calorie amounts for the foods I eat.

Maybe Ill just eat 1 beef sandwich and 1 turkey/ham sandwich for ecery meal, and every once in awhile a bowl of cereal with skim milk. I am a creature of habit on certain things, and food is one of them. I can eat the same thing and not grow old of it.

[ATLDirtyBirds]

I dont know how many calories I should eat/ tje calorie amounts for the foods I eat.

Maybe Ill just eat 1 beef sandwich and 1 turkey/ham sandwich for ecery meal, and every once in awhile a bowl of cereal with skim milk. I am a creature of habit on certain things, and food is one of them. I can eat the same thing and not grow old of it.

Mifflin-St Jeor equation.

[zachsaints52]

Mifflin-St Jeor equation.

You forget I dont know crap about nutrition and all.

[Caddy]

What are the thoughts on diet soda. ATL or ROb?

[CDCB14]

What are the thoughts on diet soda. ATL or ROb?

Stupid, the artificial sugars are bad for your body because they are unnatural chemicals, and diet soda actually makes you more hungry causing you to probably eat more garbage.

Just drink water bro. It's not that hard and if you give it a chance it actually tastes good.

[Caddy]

Stupid, the artificial sugars are bad for your body because they are unnatural chemicals, and diet soda actually makes you more hungry causing you to probably eat more garbage.

Just drink water bro. It's not that hard and if you give it a chance it actually tastes good.

I don't eat more/less when I drink diet drinks. I just want to know if/why it is actually bad for the body.

[zachsaints52]

I don't eat more/less when I drink diet drinks. I just want to know if/why it is actually bad for the body.

Going by what the show "Doctors" says, then he is correct.

[Caddy]

Going by what the show "Doctors" says, then he is correct.

If the eating more thing is the only negative, then it doesn't effect me because I eat the same regardless. I just want to know a confirmed list of negatives. It's hard to know what to trust out there because some places say the artificial sweeteners are perfectly fine, but others say they give you cancer!

[Rob S]

ugh....i had typed out a sizeable post on artificial sweeteners and my phone screwed it up. the quick version is that most of the bad stuff you hear about diet drinks/sweeteners is complete bs, they are fine for what they are. they are most certainly not a replacement for water, but they arent bad for you either. the craving thing actually has some credence, but it mainly occurs when someone is on a vlc diet. basically, the sweetener stimulates a response in the body of some people (insulin i think) and it can cause craving. i have never experienced this though. if i have a sugar craving on vlc, i just eat more bacon.

[zachsaints52]

I can eat bacon and it be good for me?!

[Caddy]

ugh....i had typed out a sizeable post on artificial sweeteners and my phone screwed it up. the quick version is that most of the bad stuff you hear about diet drinks/sweeteners is complete bs, they are fine for what they are. they are most certainly not a replacement for water, but they arent bad for you either. the craving thing actually has some credence, but it mainly occurs when someone is on a vlc diet. basically, the sweetener stimulates a response in the body of some people (insulin i think) and it can cause craving. i have never experienced this though. if i have a sugar craving on vlc, i just eat more bacon.

I love you and your fitness knowledge Rob!

[Verloren]

Is there a big difference in the types of whey protein? I always by the highest quality i can get but some people swear to me it isnt worth the price.

If you are talking about stuff like whey protein isolate (WPI), then some brands dominate the market (AllMax, Gaspari, Nature's Best).

Once you go to blends, it's a lot more even across the market. My only determining factor for blends are taste and macros.

[Rob S]

I can eat bacon and it be good for me?!

****. my phone ****** up again. ugh. anyway, really short version is that i am a big propent of vlc eating when it comes to weight loss/even a healthy maintenance diet and fatty meats are a massive part of that diet as the fat acts as your body's energy source. you can eat bacon is relatively large amounts, but vlc isnt easy to adjust to.....the carbs how to be really low, 50g being the absolute max while i would suggest closer to 20.

I love you and your fitness knowledge Rob!

thank you, sir

[b316]

I like 100% juice, but apparently that is bad for you.

Pineapple and Cran-Grape both are amazing. Cran-Grape with seltzer or ginger ale even better.