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Quick Lowerbody Warmup/Stretch - Agile 8!
If you're looking for an EXCELLENT warmup for squats and deadlifts... see the link below. It takes me about 10 minutes to complete, it's not tough, but it has basically eliminated my hip pain/tightness and improved my depth in the squat. http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html#question04 Was…
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Muscle Confusion
I personally hate the idea of muscle confusion. I choose the exercises I use because they suit me best. I mean, I suppose it makes sense, but mostly from an intrisic standpoint, like the amount of "pump" (which is well proven to not affect anything althoug everybody loves it). Can anyone help me sort the info, and give me…
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Take Both Dumbbells, Damnit
Pet peeve #987 Whenever you are using dumbbells, always take both dumbbells with you, even if you are just using one. This is good for two reasons: 1) People don't have to guess if the other one is being used. 2) This will keep the other dumbbells organized as they are picked up and put back, so they don't get split along…
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BodyFat % in your Profile Photo
So I'm a beginner, and I've just finished my first bulking cycle, which followed my first cutting cycle. My gut is starting to make a comeback lol, and I want to get rid of it and see what I've accomplished in the past 18 weeks. I'm trying to get a feel for what my goal is here. If you know it, what is the BF% in your…
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Coach My Squat (YouTube Link)
Hey guys, was doing some mid range rep work on the squat yesteday, and I'm still working on getting down low. Anyways, here's a link to the YouTube video. Anyone with experiance have any good critique's on my form and how I could get lower. It's only from the side, so I realize that could make it harder, but my goal in…
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How not to be a gym douche...
How not to be a gym douche... 1) Clean your weights (take the weights off the bar when you're done). 2) Keep the weights organized (Don't make the next guy remove three 45 lbs plates to get to one 2.5). 3) Get the **** away from the weight rack with your little curls and shrugs. 4) Don't leave your dumbbells or plates on…
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What is your weakest lift??
Naturally you're more likely to Squat more than you Bench, and Deadlift more than you Squat, but overall, what do you consider to be your weakest lift? In my case it's got to be the Overhead Press. My current 5RM is 125lbs w/ barbell, and progress is a bear.
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Squating, *kitten* to Grass
My hips, specifically the space in front between the very top of my quad and my hip, is really sore when I try to get down low. Anyone know what this is, and fix it? Use proper form, toes out, straight back, butt up, knees in line with feet, etc...
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Hernias and Deadlifts/Squats
So I recently had to recalculate my 5/3/1 Est. 1RM for Deadlifts because I was repping 85% for 15-20 reps on my final set. I mean this is great, but it's really exhausting doing so many reps with high weight (didn't even come close to failure either, just flat out got tired). Anyways, whether you know about 5/3/1 or not…
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Pulled Lower Back, Not During Lifts, During Stretching
I've been doing deadlifts for about 6 weeks now and alls well with my form (I've been coached, and I am VERY careful), but Monday I was doing my warmup lifts and stretching in between... nothing wrong while lifting, but stretching I was bent over, straight legged, and pulled my back. Had to leave the gym. This happened a…
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Tips for Weight Loss, From My Experiance
*I realize it's spelled "Experience"... my baaaaad... 1. It's true that not all calories are made equal because food digests differently, but don't worry about that until you have some experiance under your belt and know what works for you. 2. Plan your meals, it makes it 100% easier to hit your goals if you just plan what…
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Sharing: Great 5/3/1 App "Big Lifts"
Just wanted to share, finally found a great app for 5/3/1 on the iPhone. Before I was using a calculator app called CalcForm (good app too btw). Anyhow it's called "Big Lifts" and it's really simple, does all the work for you (all you do is input your 1RMs), and the paid version has a plate calculator which helps too. Icon…
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Hernias and Deadlifts/Squats
So I recently had to recalculate my 5/3/1 Est. 1RM for Deadlifts because I was repping 85% for 15-20 reps on my final set. Anyways, wether you know about 5/3/1 or not this meant an increase of 50 lbs over my previous PR. So while I know I'll keep good form and be careful this Friday when I try the weight for the first…
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Fatigue in the Morning
Hey guys, so I've been working out in the evenings after work, but I noticed this past Sunday and the one before that, my energy levels where really low working out in the morning. By the time I got home I felt like I could just fall asleep, and felt a little nauseous. Again, don't feel this way when I work out in the…
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5/3/1 PRs
The program has a great system for estimating where your 1RM is at, and a roadmap for steady progression. So this is just for fun. What PRs have you set recently? @ 146lbs Deadlift: 210 Squat: 210 Bench: 175 OH Press: 110
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Passing Out & Deadlifts
Started deadlifts last Wed to see if I could manage... I've had back problems for a long time and I was always worried about hurting it. Instead of doing deads I started about 4 months ago using the hyperextension machine & doing cable pulls without moving my hips or flexing anything but my lower back... worked up to the…
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Simple, Best App To Record Routine
Suggestions? Until now I've been using FitnessBuddy, and it's great, but it doesn't let you record the required sets which is really annoying.
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Favorite Exercise
For me, it's GOT to be the overhead press!
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5/3/1 Impressions
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…
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Pulled Shoulders?
Anyone else have this issue, your shoulders hurt from extending them downward to put away heavy dumbbells. I'm strong enough to lift them for sure, but when I let them hang down it pulls on my shoulder muscles in a wierd way. I'm giving lifting a rest for a week to give the some downtime. Is this common?
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Bottom Line Muscle Growth
I've asked a few questions lately and I'm trying to find a metric to use for progress. Some say size, the other is weight... I'm going with weight. So just a simple answer to this: If I continuously up the weight that I am lifting whenever I feel like I can do more, will I see muscle growth over time? For those who it…
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Over Training... 2x Week?
Hey guys, So far my routine has been this: Day 1: Chest Day 2: Back Day 3: Shoulders Day 4: Legs Day 5: Arms Day 6: Forearms/Calves + Cardio Day 7: Rest, Cardio 4-6 Reps, 3 Sets, 4 exercies per day. But I'm considering doing this, because I've got a lot in me. No worries about nutrition, it's fine. Would I be over…
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Pre-workout Meal
So for a while now I have been eating a banana and my protein powder + 2% milk as my pre-workout meal. Post-workout has been 2 cups of 2% chocolate milk. I'm thinking about just doing 1 cup 2% chocolat milk + protein powder as pre-workout, and keeping the 2 cups 2% chocolate milk for the post meal. Doing it this way gives…
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Strength Gains
I know there are a lot of variables, so this is a general question. If I'm eating the proper macros and lifting my max at 4-6 reps for 3 sets a piece, and working each muscle group once a week, what GENERALLY can I expect in terms of increasing the weight? In the past 4 weeks I've managed to increase my bench by 10 lbs for…
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Workout routine too aggressive?
So I've been considering stepping up my routine to be a bit more aggressive. I understand that overtraining could be a problem though, would I be overtraining if I tried this: Day 1: Chest, Shoulders, Calves Day 2: Legs, Back, Arms Day 3: Chest, Shoulders, Calves Day 4: Legs, Back, Arms Day 5: Chest, Shoulders, Calves Day…
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16 Inch Arms
Well I'm 5"4', 16 inch arms would be about perfect I think. I want noticable size without being bulky or stocky. (pic is of 15" arms, but that's with pump after workout). I just like the photo. Right now I'm at about 14 1/2, but I've just recently started measuring with tape. Just trying to get a feel for how long it might…
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Myofibrillar vs. Sarcoplasmic hypertrophy
Son of a *****... this just gets more and more complicated. So myofibrillar hypertrophy is the growth of muscle due to building more muscle fibers, while sarcoplasmic hypertrophy is due to the storage of more (for the purposes of simplicity) glucose and stuff. Fine. So, sarcoplasmic hypertrophy does not indicate an…
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Military Haircut (Yea or Nay)
High and tight, very low shaven sides and back, short hair on top.
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Bulking at +400, Muscle to Fat Ratio
So I'm bulking at +400 calories over maintenance, and I was wondering what I should expect in terms of the muscle to fat gain ratio... I have been expecting .5 lbs of muscle per month, and a 1:1 ratio of muscle and fat gain. Any insight?
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Enough said.
I would add, don't give up.
