Post: #351

I finally figured out how to put this on my iphone.. been trying to put it on my shitty ipod for a week with no success. Makes me feel mean in the gym when I listen to it.

Post: #352

Moved to a new country and am dying to get back into my gym routine. Its been 2 weeks since I last lifted!

Post: #353

^ Why, Man? Go to the gym!

I used to always do that too when moving to a new location. Id start a workout program, and move again (which happens a lot), and I'd completely stop going.

I've gotten a lot better about it, as I realized later it was just an excuse - there's never a reason to miss a workout. Case in point, I was on a tropical island recently with nary a gym in sight, nor for anywhere in the next three hours by boat.

What did I do?

Hard walks on the beach; hikes; swims in the ocean morning and evening; chins, pullups, knee raises, iso-holds, etc on tree branches; pushups and other calisthenics; and dips between rocks. Was going to start lifting big rocks but then I left.

It takes looking around to improvise, but if you go walk around and use some creativity, it becomes kind of fun. Then you just return to those same "workout stations." People might look at you a bit strange too, but you get over it. Fuck em'.

If you're in a city, there are surely gyms around though. It's just easy to get distracted and scatter-brained when you're in a new place, so you start giving yourself passes. Get on google, hunt down a gym, and give it that first day to restart the habit. If you're in a third-world country, just ask locals at the coffee shop, hotel, etc, where a cheap place to work out is. There's usually quite a few.

Beyond All Seas

"The individual has always had to struggle to keep from being overwhelmed by the tribe.
To be your own man is a hard business. If you try it, you'll be lonely often, and sometimes
frightened. But no price is too high to pay for the privilege of owning yourself." - Kipling

Post: #354

@ElJefe

Overhead press is one of my favourite exercises. 175 is impressive.. Progression is slow for me on OHP. I got up to 140 5x5 when I did GOMAD for 2 weeks... 135 5x5 is my max @ 200~ lbs and that is if all the boxes are checked off. Proper sleeping, eating, mood... OHP gives me that primal feeling. Curious as to what my one rep max would be on a OHP but not worth risking an injury.

Post: #355

Beyond Borders. I didn't know you were such a fitness animal.
Seems like you are investing heavily in getting in shape at the moment.

Post: #356

Damn I'm getting so hooked on lifting. Even though I knew I was going to miss a session last night (social occasion), still feel guilty.

Post: #357

(11-22-2014 01:45 AM)Beyond Borders Wrote:  ^ Why, Man? Go to the gym!

I used to always do that too when moving to a new location. Id start a workout program, and move again (which happens a lot), and I'd completely stop going.

I've gotten a lot better about it, as I realized later it was just an excuse - there's never a reason to miss a workout. Case in point, I was on a tropical island recently with nary a gym in sight, nor for anywhere in the next three hours by boat.

What did I do?

Hard walks on the beach; hikes; swims in the ocean morning and evening; chins, pullups, knee raises, iso-holds, etc on tree branches; pushups and other calisthenics; and dips between rocks. Was going to start lifting big rocks but then I left.

It takes looking around to improvise, but if you go walk around and use some creativity, it becomes kind of fun. Then you just return to those same "workout stations." People might look at you a bit strange too, but you get over it. Fuck em'.

If you're in a city, there are surely gyms around though. It's just easy to get distracted and scatter-brained when you're in a new place, so you start giving yourself passes. Get on google, hunt down a gym, and give it that first day to restart the habit. If you're in a third-world country, just ask locals at the coffee shop, hotel, etc, where a cheap place to work out is. There's usually quite a few.

Yeah you're right, I kept telling myself I would wait until I get my apartment sorted to get back into the gym but I might just get back into it ASAP.

Been doing some sprints and body weight stuff as a substitute for now as well as dips and pull ups at the local park. Eager to get my gym membership once I figure out which area I will live in!

Post: #358

I seem to sleep a lot after a hard leg day...a extra 2 or 3 hours. I am lazy and just making excuses or is leg day making me wanna sleep much longer.
.
I don't really sleep longer after any other hard days in the gym, pretty much just leg day.

Post: #359

Did a reasonably quick workout chest workout yesterday. Mainly just a few pull ups as a warm up, then 3 sets of dumbell flies and 2 sets dumbell pullovers, but with a little twist. At the lowest point of the pullover (arms fully extended, I'm doing this with a dumbell in each hand), I explode my arms upward and then lower slowly back to the start.

Need to motivate myself to do some HIIT too.

Post: #360

(11-22-2014 03:12 AM)rdvirus Wrote:  @ElJefe

Overhead press is one of my favourite exercises. 175 is impressive.. Progression is slow for me on OHP. I got up to 140 5x5 when I did GOMAD for 2 weeks... 135 5x5 is my max @ 200~ lbs and that is if all the boxes are checked off. Proper sleeping, eating, mood... OHP gives me that primal feeling. Curious as to what my one rep max would be on a OHP but not worth risking an injury.

Using a belt makes a world of difference. I hope to reach 5x200 by summer. My squat on the other hand is a mess these days. Lack of hamstring flexibility makes it hard for me to maintain a straight back in the hole - hip mobility and ankle mobility have improved some.

Post: #361

I love overhead press. Also my favourite lift.
If you guys are stuck at progressing, here is what worked for me to shoot it up.
Switch to a push press for a bit. This will allow you to put a heavier weight above your head than if you were doing strict presses.
Squat down slightly, and use leg drive to shoot the weight up and lock it out above your head - then lower it very slowly back to the starting position. Great for developing power, and these allowed me to break through my strict pressing plateau.

Post: #362

(11-25-2014 12:34 AM)Dhorv9 Wrote:  I love overhead press. Also my favourite lift.
If you guys are stuck at progressing, here is what worked for me to shoot it up.
Switch to a push press for a bit. This will allow you to put a heavier weight above your head than if you were doing strict presses.
Squat down slightly, and use leg drive to shoot the weight up and lock it out above your head - then lower it very slowly back to the starting position. Great for developing power, and these allowed me to break through my strict pressing plateau.

I love it too.

Oddly I can seated barbell press as much as I can bench (120kg).

Either I have ridiculously strong shoulders or a weak as fuck chest.

Probably a bit of both!

Post: #363

I also really like the OHP, especially standing. Gaining considerable strength in it definitely carried over well to other pushing movements for me, and I would say helped somewhat with sports performance. It's also the lift that had the most effect on my upper chest development (even more than inclines).

Unfortunately, I can no longer do it due to shoulder pain (nor bench), so I train incline db as my main movement twice a week instead. Feel like I'm craving to do it after not being able to for so long.

Post: #364

After hurting my wrist, I've decided to focus more on grip training.

I've bought this eBook:

http://www.rosstraining.com/untappedstrength.html

and will be posting results in a month or so. I've only read a few pages but Ross knows what's up.

Post: #365

I have a question that I'd like to ask. My normal routine has always been to lift 3 times per week, to give the body a chance to rest and recover. But what happens when your soreness takes more than one day to go away? Should you lift anyway? Or should you only do weight training when you're not sore anymore?

I guess my question really comes down to this: does soreness always mean that you need more time to recover?

Post: #366

(11-26-2014 01:00 AM)Quintus Curtius Wrote:  I have a question that I'd like to ask. My normal routine has always been to lift 3 times per week, to give the body a chance to rest and recover. But what happens when your soreness takes more than one day to go away? Should you lift anyway? Or should you only do weight training when you're not sore anymore?

I guess my question really comes down to this: does soreness always mean that you need more time to recover?

Lifting if you are still sore

Post: #367

(11-26-2014 01:00 AM)Quintus Curtius Wrote:  I have a question that I'd like to ask. My normal routine has always been to lift 3 times per week, to give the body a chance to rest and recover. But what happens when your soreness takes more than one day to go away? Should you lift anyway? Or should you only do weight training when you're not sore anymore?

I guess my question really comes down to this: does soreness always mean that you need more time to recover?

As long as your recovery game is on point you should be fine to do whatever. Do some foam rolling, ice baths, epsom salt baths, eat a good amount of protein, and stretch. Do some walking or cardio to keep bloodflow up in your muscles.

Post: #368

(11-25-2014 09:14 PM)redbeard Wrote:  After hurting my wrist, I've decided to focus more on grip training.

I've bought this eBook:

http://www.rosstraining.com/untappedstrength.html

and will be posting results in a month or so. I've only read a few pages but Ross knows what's up.

Looking forward to your results, I am also very interested in developing stronger wrists and forearms!

Post: #369

What are the main differences between a reverse grip barbell curl and a reverse dumbell curl?

Post: #370

(11-26-2014 02:29 AM)britchard Wrote:  What are the main differences between a reverse grip barbell curl and a reverse dumbell curl?

What do you mean besides the obvious?

Post: #371

(11-26-2014 01:00 AM)Quintus Curtius Wrote:  I have a question that I'd like to ask. My normal routine has always been to lift 3 times per week, to give the body a chance to rest and recover. But what happens when your soreness takes more than one day to go away? Should you lift anyway? Or should you only do weight training when you're not sore anymore?

I guess my question really comes down to this: does soreness always mean that you need more time to recover?

Hello, Quintus.

It depends. Do you target different body parts per workout (leg day, chest day, etc)?
If so, you can go ahead and maintain your routine, since you won´t be training the muscles that are sore.

If, on the other hand, you perform full body workouts, try resting 2 days instead of 1 in between workout sessions.

In my experience, muscular growth has always occurred during off days. I guess that´s because the central nervous system gets a rest and the body can concentrate on healing and tissue recomposition.
In case you´re bulking up (and have adjusted your diet to this end), bear in mind that if you do intermittent fasting during your rest days you will most probably gain muscle without any body fat (this has been my personal experience).
If, on the other hand, you choose a conventional diet plan (a meal every 3 hours or so), you will always gain a bit of fat along with muscle, no matter how well planned your diet is.
I can write more if you´re interested, as sports nutrition is a dear hobby of mine.

Post: #372

(11-22-2014 04:24 AM)Chaos Wrote:  Beyond Borders. I didn't know you were such a fitness animal.
Seems like you are investing heavily in getting in shape at the moment.

Didn't want you to think I was ignoring your question, Chaos.

I actually wrote you a really long reply, but then I tucked it into a word file to turn into a blog post I've been meaning to write instead. I've been doing that a lot lately and trying to minimize my book-long posts on the forum. haha

You're right - I'm really invested in it right now. I haven't been this intense about fitness since when I was a kid first starting out.

To make a long story short, I was very into working out when I was younger and in damn good shape. I started lifting weights when I was about 11 or 12. Even as a kid, I regularly left the libraries with stacks of bodybuilding, martial arts, and combat training books, so I learned a lot about training methedologies as well - wasn't just in there moving stuff around. Wrestled, American football, martial arts, infantry training, studied a bit of excercise in college, etc. Used to create training programs for friends.

The hard core partying (started that at about 13) distracted me from it a lot over the years and took away a lot of potential, and I really let myself go in my late 20s and early 30s. I've got some pretty decent before and after pics to share though, and I'll go into my experiences (as well as lack thereof) and what I'm doing now, fitness-wise on my site. Aside from maybe mindset stuff, nothing that will interest guys who are really experienced, but might be motivating for the ones who are struggling to get started.

I've still got a long, long way to go, but getting there is a given. Of that I have zero doubt.

It's crazy how much old knowledge seems to get reactivated every time I hit the gym. It's really been a walk down memory lane - and one I'd kind of forgotten about - but with an older, wiser, more philisophical and strategical perspective.

Beyond All Seas

"The individual has always had to struggle to keep from being overwhelmed by the tribe.
To be your own man is a hard business. If you try it, you'll be lonely often, and sometimes
frightened. But no price is too high to pay for the privilege of owning yourself." - Kipling

Post: #373

(11-26-2014 02:24 AM)FretDancer Wrote:  

(11-25-2014 09:14 PM)redbeard Wrote:  After hurting my wrist, I've decided to focus more on grip training.

I've bought this eBook:

http://www.rosstraining.com/untappedstrength.html

and will be posting results in a month or so. I've only read a few pages but Ross knows what's up.

Looking forward to your results, I am also very interested in developing stronger wrists and forearms!

Fret, if you look on that guy's site, he's got an article with a small handful of his grip, wrist, and forearm exercises. Check out some of his videos too. Some real good shit - that guy is an animal. I'm thinking about buying a couple of his books - the bodyweight training one and the Inensity training one.

@Redbeard Thanks for the link.

Here's a video of him doing his thing.

Beyond All Seas

"The individual has always had to struggle to keep from being overwhelmed by the tribe.
To be your own man is a hard business. If you try it, you'll be lonely often, and sometimes
frightened. But no price is too high to pay for the privilege of owning yourself." - Kipling

Post: #374

(11-26-2014 06:51 AM)Brazilianguy Wrote:  

(11-26-2014 01:00 AM)Quintus Curtius Wrote:  I have a question that I'd like to ask. My normal routine has always been to lift 3 times per week, to give the body a chance to rest and recover. But what happens when your soreness takes more than one day to go away? Should you lift anyway? Or should you only do weight training when you're not sore anymore?

I guess my question really comes down to this: does soreness always mean that you need more time to recover?

Hello, Quintus.

It depends. Do you target different body parts per workout (leg day, chest day, etc)?
If so, you can go ahead and maintain your routine, since you won´t be training the muscles that are sore.

If, on the other hand, you perform full body workouts, try resting 2 days instead of 1 in between workout sessions.

In my experience, muscular growth has always occurred during off days. I guess that´s because the central nervous system gets a rest and the body can concentrate on healing and tissue recomposition.
In case you´re bulking up (and have adjusted your diet to this end), bear in mind that if you do intermittent fasting during your rest days you will most probably gain muscle without any body fat (this has been my personal experience).
If, on the other hand, you choose a conventional diet plan (a meal every 3 hours or so), you will always gain a bit of fat along with muscle, no matter how well planned your diet is.
I can write more if you´re interested, as sports nutrition is a dear hobby of mine.

I'm going to have to disagree with you on this one. If QC is working out three times a week, then he should be doing a full body workout each time. Coincidentally, this is what I have been doing for years. There's a few reasons why training with one day off is optimal.

Frequency. If you train with two days off, you're working out seven times in a three week period. This equates to 2 and 1/3 training sessions per week, IF he manages to hit the gym every time. If you rest 48 hours between every workout, and stick to MWF, you work out an average of 3 times per week. That is a much better number! For me, if my recovery game is on point, sometimes I will go full beast mode and workout MWF then SUNDAY (if I'm not hungover) and then repeat Tuesday, Thursday, Saturday. This works out to be 3 and 1/2 training sessions per week!

Recovery. Yes my recovery game is on point. I have recently got into this "juicing" thing too and all of these beets are definitely helping me. I'm 23 years old, eat lots of steak, stretch well, foam roll, sleep at least 8 hours a night, etc. I am able to do MWF then sunday sessions. Maybe you aren't? Listen to your body.

This is one of the great things about full-body training...if you think you went too hard, take another day off. With conventional "five-day-split bodybuilding max pump workouts" if you miss a day, it's hard to recuperate.

Do what your body tells you to do. Don't push to failure on every set, too. That will increase soreness but will not help increase gains.
At the end of the day everybody's different. If you deadlift heavy and want to take two days off go for it.

Post: #375

(11-26-2014 09:56 AM)Beyond Borders Wrote:  

(11-26-2014 02:24 AM)FretDancer Wrote:  

(11-25-2014 09:14 PM)redbeard Wrote:  After hurting my wrist, I've decided to focus more on grip training.

I've bought this eBook:

http://www.rosstraining.com/untappedstrength.html

and will be posting results in a month or so. I've only read a few pages but Ross knows what's up.

Looking forward to your results, I am also very interested in developing stronger wrists and forearms!

Fret, if you look on that guy's site, he's got an article with a small handful of his grip, wrist, and forearm exercises. Check out some of his videos too. Some real good shit - that guy is an animal. I'm thinking about buying a couple of his books - the bodyweight training one and the Inensity training one.

@Redbeard Thanks for the link.

Here's a video of him doing his thing.

"That guy is an animal." Yeah, an animal who can write. I didn't expect much but the book is interesting and explains the concepts very well. I've already torn through 60 pages of it. When I'm done I'll drop a review in a "Ross Training" thread so we can all discuss his books.

He's very "red pill" about working out, you could say. He openly admits that one of his favorite workouts is going to the forest outside his house, picking up stones, and throwing them as far as possible. He has a good takedown of the fitness industry too.

After this I plan to get the jump rope one. My feet have always been slow and it will definitely help my basketball.