-
Sharing My Bulking Numbers, Hope This Helps
Actual Numbers I Experienced: Actual Weight Gain Period: 16 Weeks Total Weight gained: 12 lbs. Lean mass gained: 6.5 lbs. Lean Mass Gain Rate: .54 / lb. Read on for details. I started lifting back in November 2012. Background: So for the past 20 weeks, I've been "bulking". I put that in quotation marks because I stopped…
-
Avoid the Enablers
The point of this site is to succeed, right? Here's an article from T-Nation.com @ http://www.t-nation.com/powerful-words/avoid-the-enablers. Avoid the Enablers by Jim Wendler 08/02/13 It could be your training crew, your best friend or even your mom. But if you want to reach your goals, you gotta put enablers in their…
-
Dumbest Spot Stories
This idea came from another topic started. What are some of the dumbest spotting moments/practices you've seen in the gym? I'll start, I was doing OHP and this kid who was working in with me, jumped in to touch the bar up while I was half way through my last AMRAP rep... I could have ****ing killed him. It was the last day…
-
All you need to know about fitness and toning
Diet = Weight Loss (eat a deficit), Weight Gain (eat a surplus; required to build muscle), Weight Maintenance (eat only what you burn) Regular Steady Cardio = Efficient way to burn calories, Good for conditioning & health (deteriorates muscle over time if you don't weight train sufficiently) HIIT Cardio: A kind of cardio…
-
Does this forum actually help anyone move forward?
Before I start, let me say that while the "Motivation and Support" forum is not for me, I do sincerely believe people need the opportunity to seek support from others, and that its cool and normal. But everytime I get on here I just get frustrated, seems like people are looking more to talk then resolve things. Does anyone…
-
Grunting, What's Wrong With It?
Do you have a problem with grunting, and why? Just last week I was hitting an AMRAP set and I grunted each rep, not because I think I'm some cool guy, but because the weight was kicking my *kitten*. I actually failed on the 4th set and had to bail the weight on the safety bars. It was tough.
-
NROL4W is Complicated, Damn..
So there's no doubt that it is a great book for the information it provides women on diet and building muscle, but the program itself is really complicated... I was thinking about suggesting his book to a few of my women friends, and I might still for the background information it provides on fitness and muscle gain for…
-
Why am I so weak?
Watch this video, this guy is on point. http://www.youtube.com/watch?v=OTs2Q1wEJIc
-
Lower Bicep Tendon Sore
Hey guys, anyone have this problem before and how did you remedy it. Feels wierd more than it hurts. Doesn't occur during the lift, only afterwards and it just feels a little sore and sensitive, and when I flex I "feel it move" kinda funny. Hard to explain. Saw a doctor, he said it was nothing... lol But he barely looked…
-
$%^& Butt Wink
Advise please. Note: You need to be squating below parallel, otherwise your advise won't help lol I can't seem to avoid this, and my knees go forward a bit. Things I do/know: 1) Hands outside shoulder by just a bit, elbows in an forward. 2) Squating high bar. 3) Break at the knees. 4) Curve butt out. 5) Bar over feet. 6)…
-
Have you Calculated your Real TDEE?
I'm 5"4', 150lbs, and I workout hard 4 times a week for around an hour, hour and half just lifting weights. Looking at my numbers over time, my TDEE with working out is apparently 2600 calories. Is that even possible? What are your numbers, provided you've actually analysed your stuff?
-
What do you do for HIIT?
Just want to know what everyone is doing for HIIT. I have thought about doing car pushes but that kinda requires a driver... Thinking of settling for stair runs. My gym has an emergency stairwell that goes up a floor. I figure 8 reps (down, up), 2-3 sets, max effort?
-
Post Your Routine (Just Post, No Crit)
So I thought it would be cool if everyone could post their routines. NO CRITICISM, just post what you're doing/what works for you. (Wendler's 5/3/1 program, BBB Template 2, Var 2 (from Beyond 5/3/1)) Day1: Bench 5/3/1 & Press 5x10 + Dips, Laterals, Incline BB, Curls Day 2: Deadlift 5/3/1 & Squat 5x10 + DB Row/Chins, DB…
-
Back Cracking...
I've noticed that my back cracks a lot more now that I'm doing barbell squats and deadlifts... normal?
-
DB Rows v. Lat Pulldowns... FIGHT!
Lol... if you could only choose one, which would it be? Bent-Over DB Rows, or the Lat Pulldown?
-
What are the odds my maintenance is so high? 2300???
So I was reviewing my data from the cutting diet I did earlier in the year, and I came up with some really suprising numbers. I am 5'4", 150 lbs. My BF% is at 14.5%. Within a 10 Week Period: Lbs Lost: 13 Average Wkly Loss: 1.3 Lbs Average Cal Deficit: 650 calories (1.3 x 500) 1420 (Goal Daily Net Cals) + 313 (Avg Daily…
-
5/3/1
So I want to move to a periodized routine, and I have heard of 5/3/1. Looks good to me, but after reading the book he seems like a bit of a bro (a no bs-bro, albeit). Of course if he's right who cares, so what do you guys know about 5/3/1? It's pretty similar to the linear progression routine I'm doing now (4-6 x 3 sets, 5…
-
Sharing My Bulking Numbers for Your Reference
Actual Numbers I Experienced: Actual Weight Gain Period: 16 Weeks Total Weight gained: 12 lbs. Lean mass gained: 6.5 lbs. Lean Mass Gain Rate: .54 / lb. Read on for details. I started lifting back in November 2012. Background: So for the past 20 weeks, I've been "bulking". I put that in quotation marks because I stopped…
-
Back Cracking...
Quick question... is it normal if your back starts to crack a lot now that you're doing barbell exercises and lifting heavier and heavier weight?
-
Coach My Squat
Hey guys, so here's the latest improvement in my squat. I think I'm starting to get the hang of it, and getting lower... and just in time too, because the weight is starting to get heavy... fml http://youtu.be/rXs--CbdpkE This was my final squat set for the day, 3+ AMRAP. Managed 8 without assistance. By the way, I know…
-
Back Cracking, Normal?
Back cracks A LOT more now that I'm doing squats and deadlifts. Normal? No pain, just cracking.
-
Old Man Bad Knees - Only Comments Experianced Pple
Typo:Experienced So I want to start my father on Stronglifts, but he has a bad back, and definitely has bad knees (surgery on both). I'm not worried about the back so much as the knees. He is still mobile enough to do the full range of motion required by the basic compound lifts, but he CANNOT risk hurting himself. His job…
-
Overhead Press, What is a full rep?!
I learned the overhead press as barbell from chest/clavicles, up to full lockout, and back again. Trainer on Monday (he's no bro, a serious guy), and another guy yesterday who has a previously torn shoulder both told me that it's best to rep from about eye level to lock out and back. They say it's to protect your…
-
What do you press?
Some house keeping first. No hating, this is for fun, everyone who pushes their limits has my respect, whether it's the bar or 4 plates. This is the most interesting lift IMO. It requires the most focus to be safe, progresses slower than any of the others and with lighter weight, and you're putting the weight overhead!…
-
McDonalds Grilled Chicken Sandwich
So I've discovered these... and they're cheap, and they're right across from where I work. They do a good job of keeping me satisfied until the next meal. Aside from sodium, why shouldn't I eat these as part of my cutting diet?
-
De-Odorizing Lifting Gloves
I have a decent pair with a sweat pad for my brows. These things STINK like socks, but when I wash them the smell only gets partially masked, not removed. Any advice how to get rid of the smell?
-
EVERY Woman Should Read This.
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/ Only thing I have a problem with is the Paleo diet thing. No carbs is kinda bull****, but everything else is good.
-
A Thought on Gym Buddies
Yesterday I overheard two friends who do not go to the gym regularly, making plans to go to the gym together. You could hear both of them trying to figure out when it was going to happen... A gym buddy should be someone who will at least keep up with you, or is more interested in the gym than you are. Even if you have a…
-
Straps, Your Opinion
So my grip strength is lacking for the kind of weight I am starting to work with. I am working out my forearms on one of my rest days just to improve their strength, but progress is what it is. Whats your opinion on lifting straps? My grip is getting better, but it's still lagging behind. Also, I am going to use them…
-
Brosciencelife YouTube... FUNNIEST VIDEOS EVER!!!
https://www.youtube.com/watch?v=OXO2azb3_PE I swear to god you're going to love this guy's videos. My gf showed it to me last week and I watched all 25 of them pretty much immediately lol
