February Check-n-chat: Bada$$ B!tches do it with barbells
Replies
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@Graelwyn.....I can't say for sure that you won't see an increase in measurements in your thighs and butt....but what I can say is that if you do see it, it means that it's sexy *kitten* muscle and everything is getting firmer and perkier (my *kitten* is still huge but i can totally tell that it is WAY perkier then it was before!). Keep going....it really will pay off :happy:
@juliet and julie.....thank you so much :bigsmile:0 -
Hey RunDoozer....are you finally gonna stop creeping on our chat thread and take part???!!!
Welcome to the show! :happy: 0 -
Hola, RunDoozer!0
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Today's badassery report:
I got pissed tonight. I cussed the plates, and decided that barbell was going to be my b!tch if it freaking killed me. I was so mad I was almost in tears...at myself...for being "weak." HA!
So what REALLY happened was that I actually had to bust my tail to pull off my bench presses. This is really the first time that I struggled. Second workout of the second week, so that would be my fifth lifting session. I knew it was coming, but I love the bench press and it's been ridiculously easy for me until tonight.
Summary:
Squats: 2x5 @ 15lbs and 1x5 @ 30lbs to warm up. 5x5 @ 40lbs.
Bench Press: 2x5 @ 30 lbs and 1x5 @ 40 lbs to warm up. 5x5 @ 45 lbs. Tough as hell, but 40 was easy peasy.
Rows: 2x5 @ 30 lbs and 1x5 @ 40 to warm up. 5x5 @ 45 lbs. Piece of cake.
Was uber tired afterward, tho.
Now, for my question du jour: I am burning fewer calories (per my hrm) in roughly the same amount of workout time now than when I started. Is this because I am getting more used to using these muscles, or because my heart rate isn't going as high because I'm getting used to actually moving like this, or...?
At least now I know I'm actually WORKING out, and not just working out. LOL...
HRMs aren't accurate for lifting, so it's probably just being stupid
Congrats on your lifts. For your bench are you using dumbells or barbell? People say that lifting a barbell is easier for things like bench because it's easier to stabilize. So maybe if you're using dumbells you're starting to see differences between the two arms?
And good to see that we have another photographer in the group! Although I'm not all cool with wireless triggers. Still do mirror shots, just mine are with a dSLR :laugh:0 -
So here's the thing.....you should be super happy that you struggled and/or failed....because THAT is when the magic starts :bigsmile: Next time you go to do that weight you will smash through it and be like YEAH *****ES I DID THAT!!!!
It's a good thing....you wanna fail....honestly
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Thanks, you two.
@auddii - you shoot? Yay! My weapon of choice is a Canon 5-D. I was doing green screen portraits, and got a few commercial gigs and love doing them so much more! I'm going to be working on a film set this summer/fall, and I am so stoked!!! And it frees up more time to play with weights. I am using a bar. Granted, it's a ten pound standard, but the hubs absolutely KNOWS that an Oly set is #1 on my b-day list for the end of June. *squeeeeee*
@Vegas - I can get it up (as it were) and knock out the first 3 reps no problem, and then by five I feel like I have pure run out of gas. I was actually worried I was going to not lift it all the way back up on the 5th of 5. It was like there was nothing there. The hubs told me to suck it up and get used to having to work for it. It's just gonna be heavier from here. Glad he was in there. I figured if I needed help, he'd be there to help.
ETA - if the HRM isn't all that and a bag of chips for lifting, what's the best way to figure calories burned in the log?0 -
Thanks, you two.
@auddii - you shoot? Yay! My weapon of choice is a Canon 5-D. I was doing green screen portraits, and got a few commercial gigs and love doing them so much more! I'm going to be working on a film set this summer/fall, and I am so stoked!!! And it frees up more time to play with weights. I am using a bar. Granted, it's a ten pound standard, but the hubs absolutely KNOWS that an Oly set is #1 on my b-day list for the end of June. *squeeeeee*
ETA - if the HRM isn't all that and a bag of chips for lifting, what's the best way to figure calories burned in the log?
Yeah, I'm mostly a hobbyist with my own gear, so I just have an xsi. But, I'm loving my 24-105; I currently would rather spend money on better glass than a better body. I also work on the weekends second shooting for a wedding photographer, but I use all her gear (and I almost always forget that Nikon lenses attach in the opposite direction as Canon; takes me forever to change lenses). It's a fun gig since I basically just show up and shoot while enjoying everyone having a good time.
As for the calories for lifting, some people use weight lifting (there's a exercise under cardio) or circuit training, but those are going to be guesses. I personally use Heybale's spreadsheet, so I don't have to worry about those things; I just assume he's right :laugh:0 -
Thanks, you two.
@auddii - you shoot? Yay! My weapon of choice is a Canon 5-D. I was doing green screen portraits, and got a few commercial gigs and love doing them so much more! I'm going to be working on a film set this summer/fall, and I am so stoked!!! And it frees up more time to play with weights. I am using a bar. Granted, it's a ten pound standard, but the hubs absolutely KNOWS that an Oly set is #1 on my b-day list for the end of June. *squeeeeee*
@Vegas - I can get it up (as it were) and knock out the first 3 reps no problem, and then by five I feel like I have pure run out of gas. I was actually worried I was going to not lift it all the way back up on the 5th of 5. It was like there was nothing there. The hubs told me to suck it up and get used to having to work for it. It's just gonna be heavier from here. Glad he was in there. I figured if I needed help, he'd be there to help.
ETA - if the HRM isn't all that and a bag of chips for lifting, what's the best way to figure calories burned in the log?
Yup....welcome to the wonderful world of failure I had to use the safety chains on my power rack for the first time last workout a because I just couldn't push the 5th rep of the 5th set up. Thank God I workout in my basement :laugh: 0 -
Hey, all! Finally had a decent workout tonight! I stalled on squats and will have to deload, but I'm okay with that. PR'd bench press, woo-hoo! (I guess that made up for it.) I didn't hit any new records on rows, but I felt like my form was great and I felt strong. I like that.0
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Doooooooooooooozer. Welcome, dude. Just don't fck up our space with broscience or such. :laugh:
Vegas, damn, girl! Hawt!!
I swear, the universe is conspiring against me. I missed a gym sesh...again. I did about at 15 minute HIIT workout (Tabata style, yo) in my bedroom while my 4 year old kept me company. She was so cute, through. She wanted her "exercise clothes" on--a tank top and shorts--and rocked burpees and stuff with me. I did some yoga too, but not much.0 -
Doooooooooooooozer. Welcome, dude. Just don't fck up our space with broscience or such. :laugh:
Vegas, damn, girl! Hawt!!
I swear, the universe is conspiring against me. I missed a gym sesh...again. I did about at 15 minute HIIT workout (Tabata style, yo) in my bedroom while my 4 year old kept me company. She was so cute, through. She wanted her "exercise clothes" on--a tank top and shorts--and rocked burpees and stuff with me. I did some yoga too, but not much.
Good call....def no broscience allowed!
Thank you
My daughter used to do JM workouts with me....it was so funny although I think she was just more concerned with watching me do it then actually doing it herself lol She came down on Saturday morning and did some yoga too though....it's so cute when they wanna be just like us. Sucks no lifting though! :frown:0 -
Hey RunDoozer....are you finally gonna stop creeping on our chat thread and take part???!!! Welcome to the show! :happy:
Yea figured I should stop leering and being creepy and actually say something for once .
As for the broscience... pretty sure I failed science in HS so I probably couldn't figure it out anyways. (Not really)0 -
Vegas, I love the pic!
There was something else I was gonna' say here...
Shoot. Now all I can remember is someone said something about a bag of chips. Now I want some.0 -
Bahaha this is the best group ever!
I
you guys! 0 -
Hi Friends!
Happy Monday.
Vegas. You are, as they say in mexico, MUIS CALIENTE!
I think it's funny (but not in a making fun way) that people are concerned with bigger legs and butt. (I've also seen this elsewhere on these forums.) I'm not sure if it's regional, or generational, or what, but I'm used to big thighs and *kitten* being a good thing! If I could magically get rid of the pudge around my middle tomorrow I'd be pretty dang happy with my body, and I have 26/27" thighs! Not good at measuring them though- I always get a different answer. :laugh: In fact I was reading some Rachel Cosgrove thing on T-Nation earlier linked from somewhere earlier and there's a chick with a caption "body built by cosgrove" and while her physique is nice I kept thinking, "Omg she has no butt." http://www.t-nation.com/free_online_article/most_recent/the_final_nail_in_the_cardio_coffin for the curious. Page 3 of the article.
Your legs will probably get smaller eventually, but they usually get bigger before they get smaller. Typically* (*best word ever. Especially in sales amirite vegas?) when you first start lifting your muscles start retaining more water in response to the stimulus and the chance you'll do it again. This makes them bigger as well. It's why you look all ripped right after a workout. So when you first start lifting your muscles swell, and you still have fat on top of them. This makes your measurements go up. Then when you start losing fat in the area (which make take a while for legs if you're a pair shape.) your legs eventually get smaller and look super hot. Even though they probably looked super hot anyway, and your brian is being a jerk. He does that sometimes.
It's cute some of you ladies have your kids working out with you. My mom used to teach aerobics in the 80s, and when I was little I would do them with her.
Oh I worked out today!
Squat-105 5x5
Bench-95 5x5
Row-95 and more like 5x4.75 Kept having trouble on those last few inches of the last rep of the set. I don't want to go back to smaller plates tho so I WILL GET THIS NEXT TIME. :laugh:0 -
Hi ladies! I haven't checked in on this post but have posted a few questions. I just finished my 12th session. I have been only averaging twice a week but need to get that 3rd day in because I'm seeing a huge difference in my body.
Squats 105lb 5x5
Bench 75lb 5x5
Row 65 5x5
Am I supposed to be arching my back a little when doing squats? I tried looking up tonight but it made me dizzy and unsteady.0 -
Grael - I think, given that your legs are very small and, if I recall correctly, not very muscular currently, you should expect SOME leg and hip growth as you progress. They're not gonna get that huge, but I think you should prepare yourself for the possibility. Like, lets say right now that you actually did gain a quarter inch on each thigh. What does that mean to you? Why is it so important that your thighs are a particular number of inches around?
PS the rest of this is to everyone, not just you.
Re size, weight, anything -
Without going for an actual fitness goal, like strength or an endurance sport, you can only do a few things with your body. You can get fatter, in which case your body will gain fat wherever your genetics say you gain, or you can lose fat, in which case your body will get skinnier wherever your genetics say you lose (and both of these methods tend to lead to someone feeling like they look "too" fat or "too" thin in an area they don't like, or else they end up unhealthily under/overweight). You can try to build some muscle, but really, without strength (or steroids) you won't be all that successful at it (well, steroids also work...).
Or, you can pick a goal, running marathons faster, or getting stronger, or whatever. You can eat to fuel your performance, maybe take a small cut to drop a little body fat or a small bulk to gain some fat and muscle, but not eat TOO much. And the body you get will be the body you get, and you will be doing whatever you do faster/stronger/better every year, and you will not give a single fuck how many inches any particular body part is (unless you are a guy, in which case I have it on authority that you will never stop caring about how many inches your di[url]ck is) or how many pounds you weigh except in how that size or weight affects your ability to perform your best.
I don't necessarily think either approach is wrong. Some people just want to be thin or small or eat a lot and don't care how fat they get and I firmly believe its your body and your choice (provided you understand that its a choice you've made and its not something you do because you think you don't have other options). But I think that the vast majority of people find better personal happiness and acceptance of their bodies in choosing to accept the body they've earned and celebrate the success of their goals, not the success of the size, weight, or shape of their whatever. You can make what you have stronger and leaner, but you can't change what genetics gives you to work with.
And fittree - I totally agree. Where is her butt? I DEMAND MORE BUTT.
There we go. Hello Margret. :flowerforyou: (also, good god her hamstrings are ridiculous)
*edited to add*
PS - what tree said is true - MOST of this size gain we are all talking about is purely water weight. Even with the amount of muscle I know I've put on, I haven't seen any size gains due to that - when I'm NOT pumped full of water and glycogen, everything is still the normal size - actually I've lost inches, however in my case that's because I lost some fat.[/url]0 -
Hi ladies! I haven't checked in on this post but have posted a few questions. I just finished my 12th session. I have been only averaging twice a week but need to get that 3rd day in because I'm seeing a huge difference in my body.
Squats 105lb 5x5
Bench 75lb 5x5
Row 65 5x5
Am I supposed to be arching my back a little when doing squats? I tried looking up tonight but it made me dizzy and unsteady.
Arching your lower back yes, but not your neck/upper back. Keep a neutral neck, or look down, whatever you find most natural and comfortable.0 -
Sometimes I wonder if I ever get to be that hot if I'll forget how pants work. It seems an epidemic of hot athletic women are always doing exercise with their booty cheeks hanging out. I can't say I wouldn't be tempted if that was my booty!
ETA: I'd be afraid of accidentally Britneying working out in shorts like that. Even if I had on 2 pairs of unders.0 -
Ok thanks, I thought I was. It seems much easier for me to look straight ahead or look down. I have serious envy of her buttHi ladies! I haven't checked in on this post but have posted a few questions. I just finished my 12th session. I have been only averaging twice a week but need to get that 3rd day in because I'm seeing a huge difference in my body.
Squats 105lb 5x5
Bench 75lb 5x5
Row 65 5x5
Am I supposed to be arching my back a little when doing squats? I tried looking up tonight but it made me dizzy and unsteady.
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Hey all quick question. Is there a program to follow to get better at pull-ups. One of my god for several years has been to do unassisted pull-ups. Suggestions how to get there would be awesome. Maybe I still need to work on more core strength first?0
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Hey all quick question. Is there a program to follow to get better at pull-ups. One of my god for several years has been to do unassisted pull-ups. Suggestions how to get there would be awesome. Maybe I still need to work on more core strength first?
http://www.lovingfit.com/fitness/learning-pull-ups/
Not sure if it works, but I did her "improve your pushups" plan and went from 5 feet and 19 knees(1 minute) to 14 feet and 16 knees (1 minute) in a week last summer.
Plus I just really like her workouts. Well pre-stronglifts I still like them in theory.
I need to do something other than internetting. Posting way too much today. ><0 -
Grael - I think, given that your legs are very small and, if I recall correctly, not very muscular currently, you should expect SOME leg and hip growth as you progress. They're not gonna get that huge, but I think you should prepare yourself for the possibility. Like, lets say right now that you actually did gain a quarter inch on each thigh. What does that mean to you? Why is it so important that your thighs are a particular number of inches around?
PS the rest of this is to everyone, not just you.
Re size, weight, anything -
Without going for an actual fitness goal, like strength or an endurance sport, you can only do a few things with your body. You can get fatter, in which case your body will gain fat wherever your genetics say you gain, or you can lose fat, in which case your body will get skinnier wherever your genetics say you lose (and both of these methods tend to lead to someone feeling like they look "too" fat or "too" thin in an area they don't like, or else they end up unhealthily under/overweight). You can try to build some muscle, but really, without strength (or steroids) you won't be all that successful at it (well, steroids also work...).
Or, you can pick a goal, running marathons faster, or getting stronger, or whatever. You can eat to fuel your performance, maybe take a small cut to drop a little body fat or a small bulk to gain some fat and muscle, but not eat TOO much. And the body you get will be the body you get, and you will be doing whatever you do faster/stronger/better every year, and you will not give a single fuck how many inches any particular body part is (unless you are a guy, in which case I have it on authority that you will never stop caring about how many inches your di[url]ck is) or how many pounds you weigh except in how that size or weight affects your ability to perform your best.
I don't necessarily think either approach is wrong. Some people just want to be thin or small or eat a lot and don't care how fat they get and I firmly believe its your body and your choice (provided you understand that its a choice you've made and its not something you do because you think you don't have other options). But I think that the vast majority of people find better personal happiness and acceptance of their bodies in choosing to accept the body they've earned and celebrate the success of their goals, not the success of the size, weight, or shape of their whatever. You can make what you have stronger and leaner, but you can't change what genetics gives you to work with.
And fittree - I totally agree. Where is her butt? I DEMAND MORE BUTT.
There we go. Hello Margret. :flowerforyou: (also, good god her hamstrings are ridiculous)
*edited to add*
PS - what tree said is true - MOST of this size gain we are all talking about is purely water weight. Even with the amount of muscle I know I've put on, I haven't seen any size gains due to that - when I'm NOT pumped full of water and glycogen, everything is still the normal size - actually I've lost inches, however in my case that's because I lost some fat.
[/url]
I wouldn't be fussed by half an inch. and actually, my legs are pretty solid muscle already. I cannot pinch anything from them when standing up. from doing years of cycling up hills and resistance leg work. They are my strongest body part.0 -
I deadlifted 155 today. This is the most I've ever managed and it was heavy, but not overwhelming.
However, my HANDS hurt like anything afterward and my fingers where dead white at the ends. I think my grip may be wrong.
But I did it and without hurting my back, which I was told is inevitible. My close friend has a trainer and said trainer told her women should never deadlift because they're more prone to back injuries. I hurt my back on my first ever deadlift and that showed me that form is super important and I'm obsessively careful to lift correctly on that one.
Now, if I could only get the rows right. I cannot figure out how to do them right. I was thinking of asking one of the guys at the gym for advice, but they're mostly doing many, many bicep curls and none of them ever even touch anything but barbells. Weird.0 -
As for the calories for lifting, some people use weight lifting (there's a exercise under cardio) or circuit training, but those are going to be guesses. I personally use Heybale's spreadsheet, so I don't have to worry about those things; I just assume he's right :laugh:
I just downloaded and saved Heybale's spreadsheet onto my flash drive so I can measure and fill in the blanks when I get home. My luck is someone would barge into my office while my pants are around my ankles and I'm trying to measure thighs and hips, LMAO...
ETA this is probably the most comprehensive spreadsheet I've seen to date for weight loss! You can tell a LOT of work went into it.0 -
Tameko, let me just say that I love you! What an incredibly well written post, and while I want to be "skinny" I don't really know what my goals are (at least as far as weight or size) because I've been overweight since I was a tiny kid. So I picked an arbitrary goal that's probably on the high side, and I'll reassess when I get there. I do know that I want to be strong as ****. And being able to run a little bit without wanting to die might be nice (my second walk/jog went pretty good, and so I don't hate it quite so much now).
Anyways, workout this morning went pretty good, but I think I'm going to need to repeat weights at bench and rows. Squats went fine at 70, but as always, it's frustrating that they're progressing so slowly. Bench was 5x5 at 80lbs, and the ends of my last two sets were wobbly and a little sloppy (hit the pegs on the way up). I think I'll need to repeat before increasing again. Rows were at 70, and again the last reps of the last two sets didn't quite make it to my chest. Still feeling it more in my arms. *Sigh*
And yay to Julie for getting the spreadsheet. Tons of info (and yes, I'm the dork that is looking at the equations of all the cells to see where they are derived from. Also nice to experiment with how much I need to workout to be able to eat x amount of food. Hoping that with a loss this week it will be time to recalculate numbers. (Mostly exciting because it would mean I lost another 5 pounds.)0 -
Holy HELL you guys are putting up huge numbers...
@ Doozer...welcome bro...you can whisper all the broscience to me, man...I'm used to it...won't necessarily pay any attention to it..but you'll THINK I'm listening.
@tree ....HOLY CRAP batman!! you're bp 95lbs?? that is incredible badassery!
@graelwyn...thighs..yeah, I said it..THIGHS...but it sounds like I want yours...hate cycling though.
@glwerth...155lb DL...wow...just wow...
@tameko ... you're the best...thank you for the awesome support...I'm a freak..I know it...I'm feeling stronger, and I can see it in places...now if my *kitten* and hams looked like that you can guarantee I'd be walking around town, work, movies, restaurants, churches everywhere with my *kitten* hanging out...yeah...I would ...I almost do it now..so you know its true...
Now, I have some questions and yeah, maybe I could look them up but then I wouldn't be able to flirt with all you badass beotches...So how YOU doing?
1.) I rolled on my whimpy benchpress last time at 50lbs on the smith machine...I was the only one in the gym and I was able to lock the bar right above my chest, and then squeeze off the bench..but it kinda scared me. I should have been able to do it since 45lbs is a struggle, but not that bad. So tonight I was planning on trying the 50lbs again, but doing it on the nautalus machine that simulates bench press. Thoughts? good, bad, ugly? If I go back to the smith machine I don't I have the courage to do the 50lbs again...I'd have to get really confident on 45lbs before I move forward.
2.) I've notice that my bench press form goes like this...and this is the only way I get that bar up...big breath, which leads to a bit of an arching of my back, then a strong crunch of my abs that shoots the bar up...sometimes damn slowly. If I dont' do the arch it doesn't happen..am I screwing the form and headed for injury? or is that the right way..frankly it feels right.
3.) I've heard some of you guys talking about a deload week...I just started my 3rd week, and as you know my concerns about eating more, gaining inches on my thighs etc, I wonder if I should be staying at weight more before moving up...Idk...eveyrone talkes about more reps if you want lean...I want strong, hell I'd kill for the bodies I've seen posted of women lifters...but my mindset is that I have to cut cals and my body won't do that...it will just get hulkish. I know..but at least I'm owning it...that has to be the first step in changing. So, should I do two or more sessions at the same weight or keep progressing as best I can?
4.) what happens after 12 weeks? I think there is a week of rest, but are there different exercises in the second program?
5.) what is this spreadsheet you speak of? I have SL on my phone..is this something different...0 -
Holy HELL you guys are putting up huge numbers...
@ Doozer...welcome bro...you can whisper all the broscience to me, man...I'm used to it...won't necessarily pay any attention to it..but you'll THINK I'm listening.
@tree ....HOLY CRAP batman!! you're bp 95lbs?? that is incredible badassery!
@graelwyn...thighs..yeah, I said it..THIGHS...but it sounds like I want yours...hate cycling though.
@glwerth...155lb DL...wow...just wow...
@tameko ... you're the best...thank you for the awesome support...I'm a freak..I know it...I'm feeling stronger, and I can see it in places...now if my *kitten* and hams looked like that you can guarantee I'd be walking around town, work, movies, restaurants, churches everywhere with my *kitten* hanging out...yeah...I would ...I almost do it now..so you know its true...
Now, I have some questions and yeah, maybe I could look them up but then I wouldn't be able to flirt with all you badass beotches...So how YOU doing?
1.) I rolled on my whimpy benchpress last time at 50lbs on the smith machine...I was the only one in the gym and I was able to lock the bar right above my chest, and then squeeze off the bench..but it kinda scared me. I should have been able to do it since 45lbs is a struggle, but not that bad. So tonight I was planning on trying the 50lbs again, but doing it on the nautalus machine that simulates bench press. Thoughts? good, bad, ugly? If I go back to the smith machine I don't I have the courage to do the 50lbs again...I'd have to get really confident on 45lbs before I move forward.
2.) I've notice that my bench press form goes like this...and this is the only way I get that bar up...big breath, which leads to a bit of an arching of my back, then a strong crunch of my abs that shoots the bar up...sometimes damn slowly. If I dont' do the arch it doesn't happen..am I screwing the form and headed for injury? or is that the right way..frankly it feels right.
3.) I've heard some of you guys talking about a deload week...I just started my 3rd week, and as you know my concerns about eating more, gaining inches on my thighs etc, I wonder if I should be staying at weight more before moving up...Idk...eveyrone talkes about more reps if you want lean...I want strong, hell I'd kill for the bodies I've seen posted of women lifters...but my mindset is that I have to cut cals and my body won't do that...it will just get hulkish. I know..but at least I'm owning it...that has to be the first step in changing. So, should I do two or more sessions at the same weight or keep progressing as best I can?
4.) what happens after 12 weeks? I think there is a week of rest, but are there different exercises in the second program?
5.) what is this spreadsheet you speak of? I have SL on my phone..is this something different...
I am fairly sure that just doing elliptical set to level 10 rolling hills or intervals and doing walking at an 8% incline will work well too. I love cycling. Gets me out of the city and into the country lanes and then I suddenly feel free and happy but it is quite hilly and takes effort. Used to do an hour to two hours most days during the warmer weather but no upper body work.
Ps - whoever that lady is in those pictures Tameko posted is, I would love that sort of body !0 -
Grael - I think, given that your legs are very small and, if I recall correctly, not very muscular currently, you should expect SOME leg and hip growth as you progress. They're not gonna get that huge, but I think you should prepare yourself for the possibility. Like, lets say right now that you actually did gain a quarter inch on each thigh. What does that mean to you? Why is it so important that your thighs are a particular number of inches around?
PS the rest of this is to everyone, not just you.
Re size, weight, anything -
Without going for an actual fitness goal, like strength or an endurance sport, you can only do a few things with your body. You can get fatter, in which case your body will gain fat wherever your genetics say you gain, or you can lose fat, in which case your body will get skinnier wherever your genetics say you lose (and both of these methods tend to lead to someone feeling like they look "too" fat or "too" thin in an area they don't like, or else they end up unhealthily under/overweight). You can try to build some muscle, but really, without strength (or steroids) you won't be all that successful at it (well, steroids also work...).
Or, you can pick a goal, running marathons faster, or getting stronger, or whatever. You can eat to fuel your performance, maybe take a small cut to drop a little body fat or a small bulk to gain some fat and muscle, but not eat TOO much. And the body you get will be the body you get, and you will be doing whatever you do faster/stronger/better every year, and you will not give a single fuck how many inches any particular body part is (unless you are a guy, in which case I have it on authority that you will never stop caring about how many inches your di[url]ck is) or how many pounds you weigh except in how that size or weight affects your ability to perform your best.
I don't necessarily think either approach is wrong. Some people just want to be thin or small or eat a lot and don't care how fat they get and I firmly believe its your body and your choice (provided you understand that its a choice you've made and its not something you do because you think you don't have other options). But I think that the vast majority of people find better personal happiness and acceptance of their bodies in choosing to accept the body they've earned and celebrate the success of their goals, not the success of the size, weight, or shape of their whatever. You can make what you have stronger and leaner, but you can't change what genetics gives you to work with.
And fittree - I totally agree. Where is her butt? I DEMAND MORE BUTT.
There we go. Hello Margret. :flowerforyou: (also, good god her hamstrings are ridiculous)
*edited to add*
PS - what tree said is true - MOST of this size gain we are all talking about is purely water weight. Even with the amount of muscle I know I've put on, I haven't seen any size gains due to that - when I'm NOT pumped full of water and glycogen, everything is still the normal size - actually I've lost inches, however in my case that's because I lost some fat.
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I wouldn't be fussed by half an inch. and actually, my legs are pretty solid muscle already. I cannot pinch anything from them when standing up. from doing years of cycling up hills and resistance leg work. They are my strongest body part.
Just wanted to add to this, since it is too late to edit the original post, a lot of my jeans are in a Uk size 6 and they only just fit right now, I suppose that was another reason. Meant to be equivalent of a USA 2 but I think maybe sizing is less generous in the legs here, lol as 19 inches is about the max to fit them. I guess I would just have to get new clothes.
Anyway, squats are up to 70ibs now and benches at 50. Overhead still stuck at 50 too but can now do the full reps where before I struggled towards the end. I think adequate rest between sets is my key.0 -
2.) I've notice that my bench press form goes like this...and this is the only way I get that bar up...big breath, which leads to a bit of an arching of my back, then a strong crunch of my abs that shoots the bar up...sometimes damn slowly. If I dont' do the arch it doesn't happen..am I screwing the form and headed for injury? or is that the right way..frankly it feels right.
3.) I've heard some of you guys talking about a deload week...I just started my 3rd week, and as you know my concerns about eating more, gaining inches on my thighs etc, I wonder if I should be staying at weight more before moving up...Idk...eveyrone talkes about more reps if you want lean...I want strong, hell I'd kill for the bodies I've seen posted of women lifters...but my mindset is that I have to cut cals and my body won't do that...it will just get hulkish. I know..but at least I'm owning it...that has to be the first step in changing. So, should I do two or more sessions at the same weight or keep progressing as best I can?
4.) what happens after 12 weeks? I think there is a week of rest, but are there different exercises in the second program?
5.) what is this spreadsheet you speak of? I have SL on my phone..is this something different...
I've heard that the machines are not as effective as free weights because you aren't engaging as many muscles to stabilize the weights, and they don't follow a natural range of motion, so they are actually also likely to cause injury. That said, it does sound freaky to be wedged in the smith machine (way worse sounding than just a roll of shame). Does your gym not have a free standing bench press? I'd do that in a heart beat over either machine.
As to the arching, your butt is supposed to stay on the bench, but your lower back is supposed to be lifted off in an arch. Somewhere I saw something that really clicked with me: I squeeze my shoulder blades together, which naturally creates the arch, and then I tense my abs to give further support. However, you shouldn't be crunching to move the bar, you back shouldn't move during the press, and that might lead to injury (don't know for sure, but it sounds like it could). But, I found bench presses easier when I added the correct form, so maybe you wouldn't need the crunch part.
After 12 weeks, I *think* it's recommended to take a deload week and do lighter weights to give your tendons, ligaments, and muscles a rest, and then you just pick up again adding more weights. Eventually, you will continue to fail at 5x5 (typically OHP and bench for women), and then you can start doing 3x5. But, the exercises don't change. One of the things I really liked about this program. It's super simple (especially handy when you're trying to figure it out at 5am).
ETA: Forgot about the spreadsheet. The spreadsheet is for calculating calories to eat if you are doing "in place of a road map". I find it a very useful tool, but nothing to do with SL (although eating enough will help with strength gains).0
