Post: #3226

What do you guys think about those elastic work outs bands for when you are traveling and don't have time for the gym, will they give you a decent enough pump to stay in shape ?

Post: #3227

(02-02-2017 01:46 PM)roberto Wrote:  I fucking hate being ill. I want so much to go and chuck some weights around, but I know I'll just struggle to pick up half my normal weight and then have to put them straight down again to wipe the snot from my nose. Eww.

My rule of thumb: lift if the sickness is above your shoulders and rest if it's below. That said, I enjoy pumping iron with a cold. There's something primal about it even if you can't max the weight.

Post: #3228

(02-02-2017 01:46 PM)roberto Wrote:  I fucking hate being ill. I want so much to go and chuck some weights around, but I know I'll just struggle to pick up half my normal weight and then have to put them straight down again to wipe the snot from my nose. Eww.

I always work out when I'm sick.

Maybe you can't lift maximal weight, but you can still do a good, slow negative - focus on that, do higher volume/lower weight and get a sweat going. Always makes me feel better.

Post: #3229

(02-03-2017 07:14 AM)Ringo Wrote:  

(02-02-2017 01:46 PM)roberto Wrote:  I fucking hate being ill. I want so much to go and chuck some weights around, but I know I'll just struggle to pick up half my normal weight and then have to put them straight down again to wipe the snot from my nose. Eww.

I always work out when I'm sick.

Maybe you can't lift maximal weight, but you can still do a good, slow negative - focus on that, do higher volume/lower weight and get a sweat going. Always makes me feel better.

I agree.

I'd rather do a couple of low weight sets than sit at home feeling miserable. But I'm a morning person, so that also forces me to get a good night's sleep. The sleep is probably more important for your immune system.

Post: #3230

I did go to the gym. And I did suck

My workout buddy is about this evening, so hoping today is better. Plus I been looking at a couple of nice little earners today, so feeling motivated. And I just remembered- yesterday I had a slow day and fucked a girl in the afternoon. Which probably contributed to me feeling lazy. Lack of T.

Post: #3231

Started doing neck stretches because I work in front of the computer too much.
Oww oww oww fucking oww.
I'm not as hardcore as some of the people on this thread, but I've spent a good deal of time under a barbell. This hurts way more than the heaviest weight I've ever lifted.

I don't like pain meds, but I'm thinking of taking some because otherwise I don't see myself getting any work done today.

Has anyone else had this experience?

Post: #3232

I would love to keep doing dead lifts and work my lower back more, like having those 2 bad ass pipes running down your lower back is just sick.

However while I batter my lower back well I feel my hamstrings and glutes really started to pop out and I have been ripping most of my work pants over the last months.
Not that I am huge or anything but I just don't fit into my usual size pants anymore.

So I am trying to eat less carbs and stuff but still want to keep hammering away at the back.

Do you guys prefer the stiff legged variation to bring the focus away from your hammies or would you recommend anything else? (Not a fan of good mornings and back extensions sort of feel lame but that's probably the one, right?)

Post: #3233

I'm currently trying to remedy my skinny-fat state. Got back to lifting seriously in November and started off scrawny as hell and I'm guessing around 12-15 bf%. Had a pretty good program and benefitted tremendously from newbie gains. Lifts and/or reps went up workout to workout but I ate like an absolute pig and gained way too much fat. Substituted very heavy drinking for another vice.

Been cutting for just over a month with good success but have this lingering fear that I'm going to lose the little muscle I gained during the sloppy bulk. Luckily I haven't seemed to lose any strength so far but am dreading it happening once my bf% starts to get low. I'm lifting with intensity and getting around 200g of protein in but the feeling of dread is really making workouts a chore.

Lesson definitely learned. I feel like I have a good handle on eating with discipline. Next bulk (which I'm hoping to start in April) will be far more controlled. I've been counting calories and monitoring my weight closely during this cut so I'll have a very good idea of my target calories during the lean bulk next go-around. Hopefully, I'll never have to do another cut where I feel both weak and fat at the same time. Can't wait until I can go back to chasing gains rather than shedding fat that was totally unnecessary in the first place.

Post: #3234

I know that HIIT is more effective, and I know that you see better results if you do cardio that uses your arms, but damned if there aren't fewer more pleasant ways to do cardio than to just sit on an exercise bike with a good book for an hour.

It's the true secret to weight loss, I'm convinced.

Post: #3235

Suggestions for some kind of challenge to train for in the gym which doesn't involve heavy lifting (as in personal max like) but is still a strenght based project?

Post: #3236

(02-05-2017 08:22 PM)nomadbrah Wrote:  Suggestions for some kind of challenge to train for in the gym which doesn't involve heavy lifting (as in personal max like) but is still a strenght based project?

Increase your max time/reps on the following:

Planks
Pull ups
Handstands

I need to make planks, or something similar, a challenge right now.

Post: #3237

(02-05-2017 08:22 PM)nomadbrah Wrote:  Suggestions for some kind of challenge to train for in the gym which doesn't involve heavy lifting (as in personal max like) but is still a strenght based project?

L sit or straddle rope climbs.

That should keep you busy for a few months.

Post: #3238

Stepped on the scale at the gym today (pretty much first time back in the gym in 3 months) I lost 14lbs.... all muscle cause I stay around 10% bf.

Pretty heartbreaking... however I'm back in Peru and I signed back up for my old gym, that was the first gym I ever signed up at. (I used to only work out with bow flex dumbbells) So its kind of like starting back over where it all started,which is kind of cool. Also the food in Peru is the best of anywhere in the world I have been. (Thailand and Turkey are a close second) So eating big wont be a chore.

So yea... it sucks to see all the gainz and hard work up and vanish in 3 months, but its encouraging to start the process of getting them back in my old stomping grounds.

Lift heavy my friends

Post: #3239

(02-07-2017 01:53 PM)Cr33pin Wrote:  Stepped on the scale at the gym today (pretty much first time back in the gym in 3 months) I lost 14lbs.... all muscle cause I stay around 10% bf.

Pretty heartbreaking... however I'm back in Peru and I signed back up for my old gym, that was the first gym I ever signed up at. (I used to only work out with bow flex dumbbells) So its kind of like starting back over where it all started,which is kind of cool. Also the food in Peru is the best of anywhere in the world I have been. (Thailand and Turkey are a close second) So eating big wont be a chore.

So yea... it sucks to see all the gainz and hard work up and vanish in 3 months, but its encouraging to start the process of getting them back in my old stomping grounds.

Lift heavy my friends

My sympathies Cr33pin. Whenever I have travelled on extended trips, my weight absolutely plummets, I lose all my gains and then some. But I always regain the lost weight with a good gym routine and diet, so I know how you feel.

Post: #3240

I am a lazy cunt when it comes to supplements so I started to drink my creatine and protein in the same drink. Should be fine right as it will sit in my stomach anyway? Or will a second dick grow on my forehead or something?

Post: #3241

(10-17-2016 11:21 PM)Tex Wrote:  I started experimenting with an "A" week and a "B" week, where I do the same movements but vary the order, weight and rep/set frequencies. Week A is heavy, low reps, and Week B is high reps. Going to see how that works out.

So far it's shocking the hell out of my body. I could barely lift my arms to take my shirt off two hours after my workout today.

I'll check my progress after we MAGA and post results.

I didn't stick to this consistently enough to report back. I'm stronger, but I can't definitely say what the fast/slow alternation does because I diverted from it so much and took too many days off.

I'll probably post the program and try it again in a kaotic-esque thread then keep it updated so I can case study the fast/slow set-up consistently.

Post: #3242

I'm doing a fun new split.

Lower - squats, RDL, calves, KB swings
Upper - Chinups, OHP, Rack pulls, dips
Accessory - Biceps, triceps, lat raises, face pulls
Repeat until huge

It's great so far. I was doing Upper/Lower, but my legs weren't recovering fast enough from squatting. I was taking a rest day (Upper/Lower/Rest Repeat) but "rest" is for when you're dead so I slipped in this accessory day. I did accessory today, and it's such low intensity compared to the other days. It's more like active rest and an excuse to go look at gym booty.

Post: #3243

(02-09-2017 08:27 PM)redbeard Wrote:  I'm doing a fun new split.

Lower - squats, RDL, calves, KB swings
Upper - Chinups, OHP, Rack pulls, dips
Accessory - Biceps, triceps, lat raises, face pulls
Repeat until huge

It's great so far. I was doing Upper/Lower, but my legs weren't recovering fast enough from squatting. I was taking a rest day (Upper/Lower/Rest Repeat) but "rest" is for when you're dead so I slipped in this accessory day. I did accessory today, and it's such low intensity compared to the other days. It's more like active rest and an excuse to go look at gym booty.

With a leg day like that it will take more than a couple days to recover. I have a leg day with a similar level of difficulty and I put 4-5 days between each one. So I hit it once one week and twice the next. Allows me great recovery time so I can still progress.

Post: #3244

(02-09-2017 08:27 PM)redbeard Wrote:  I'm doing a fun new split.

Lower - squats, RDL, calves, KB swings
Upper - Chinups, OHP, Rack pulls, dips
Accessory - Biceps, triceps, lat raises, face pulls
Repeat until huge

It's great so far. I was doing Upper/Lower, but my legs weren't recovering fast enough from squatting. I was taking a rest day (Upper/Lower/Rest Repeat) but "rest" is for when you're dead so I slipped in this accessory day. I did accessory today, and it's such low intensity compared to the other days. It's more like active rest and an excuse to go look at gym booty.

That's a truly Trumpian routine -- no days off.

Post: #3245

I'm back in the gym after about a month since I pulled my back, feels good man.

Post: #3246

I have just completed 5 weeks of my 12 weeks cutting program.

My workout

Day 1 : Back/Biceps/steady state cardio
Day 2 :Shoulder/calf/ steady rate cardio
Days 3 : HIIT( body weights)
Day 4 : Rest
Day 5: Legs/calf
Day 6 : HIIT( body weights)
Day 7 : Chest/Triceps/Abs

Im going to increase my HIIT from 15 minutes to 20 minutes. I also tend to mix up drops sets and rest pauses, especially on leg day as I have skinny legs.I have retained my weight at 72 kg meaning, I have gained muscles and lost a good percentage of fat( not sure about the exact amount). Gonna measure by body fat soon. Will get it down to 9 percent at the end of 12th week

I squat a maximum of 240 pounds( approx) 1 rep max. I normally go heavy between 8 to 10 reps for each set.Anybody with skinny legs here? What was your solution?

Btw, I read about genetics playing a part in the growth of each muscle. For example, my chest tends to grow faster compared to other muscles. Any idea about this?

Post: #3247

(02-11-2017 09:50 AM)brokinetic Wrote:  I squat a maximum of 240 pounds( approx) 1 rep max. I normally go heavy between 8 to 10 reps for each set.Anybody with skinny legs here? What was your solution?

How much do you weigh?

I squat 350lb raw at 145lb bodyweight. Yes, there is a solution to increasing your squat but you won't like it.

To squat huge you have to squat more than you can squat (bear with me here).

You will not get bigger doing the same weight/reps every time. You need to get on a structured program that has progressive overload built in, and stick to it for at least 12 weeks.

Here's what you do:

1. Get on a very basic, simple program. Stronglifts or Mark Rippetoe's 5x5 for newbs or Martin Berkhan's RPT for intermediate/advanced. Use progressive overload (this is built into all of these listed programs)
2. Squat FIRST on leg days
3. Stick with the program for at least 12 weeks before changing it up.
4. Start with the empty bar or extremely light weight and focus on getting perfect technique as you slowly amp up the weight. Technique primer: https://www.youtube.com/watch?v=zoZWgTrZLd8

You MUST nail your technique first before pushing up the weight. Otherwise you will either make no progress or injure yourself. Lift with your mind not with your ego.

Once you get the technique down you can slowly turn the intensity up to 11. Squatting is the hardest exercise in the gym, it recruits the most muscles and leaves you the most drained. Back when I used to do powerlifting hardcore I would literally wake up in a cold sweat the night before a heavy squat day.

If you aren't terrified before going into the gym on leg day, you aren't squatting intensely enough and you need to up the weight or the rep count next time.

Quote:Btw, I read about genetics playing a part in the growth of each muscle. For example, my chest tends to grow faster compared to other muscles. Any idea about this?

100% true. You can't change it though so stop worrying about it and focus on your weak points to bring them up to speed as best you can.

Post: #3248

^ That is excellent advice for squats. Start very light, get your form perfect, and 5x5 is excellent for getting your form perfect.

And eat a lot!

Also, read StrikeBack's "Squat Like A Boss" thread.

Post: #3249

(02-07-2017 01:53 PM)Cr33pin Wrote:  Stepped on the scale at the gym today (pretty much first time back in the gym in 3 months) I lost 14lbs.... all muscle cause I stay around 10% bf.

Pretty heartbreaking... however I'm back in Peru and I signed back up for my old gym, that was the first gym I ever signed up at. (I used to only work out with bow flex dumbbells) So its kind of like starting back over where it all started,which is kind of cool. Also the food in Peru is the best of anywhere in the world I have been. (Thailand and Turkey are a close second) So eating big wont be a chore.

So yea... it sucks to see all the gainz and hard work up and vanish in 3 months, but its encouraging to start the process of getting them back in my old stomping grounds.

Lift heavy my friends

Hang in there man. Lost gains will be recovered before you even realize it.

Keep on lifting.

Post: #3250

Anyone know of a good, reliable source for nutrition content of lean meats?

I'm trying to compare Boneless Skinless Chicken Breasts to Boneless Skinless Turkey Breasts.

Trying to see how they differ in calories, protein, fat, and amino acids. But I'm getting conflicting info depending on what article I read.

Some say turkey has half the protein/AAs chicken does per serving, others say it has more, others say it's about the same.

Tried using Google Scholar but couldn't find any studies.

EDIT: This seems reliable. Looks like per 3oz, with Chicken you get 1g more protein, 1g more fat and 10 more calories.

Chicken Breast:
170 calories
25g protein
7g fat

Turkey Breast:
160 calories
24g protein
6g fat

So there's good and bad with either choice, but it's very minimal.

What do you guys eat? I've always had chicken, never tried turkey.