Are you already in shape? Are you looking to get even MORE buff? Training for a competition?

Post here if you can answer those questions or you want to learn and discuss advanced weightlifting and dietary bro-tips.

HOW MUCH YA BENCH???

7/5/2011 8:34:09 AM

First off:

My deadlifts and shoulder shrugs are being limited by grip strength. Previously I didn't have to worry about this because I worked out enough that my grip was fairly good, but after month of not working out my grip has fallen off.

I've seen advice on using baseball bat swings, reverse barbell curls, and forearm curls to increase it. Are there any compound lifts that naturally workout your forearms/grip strength?

7/5/2011 8:39:31 AM

http://www.thewolfweb.com/message_topic.aspx?topic=606924

lock this shit up

7/5/2011 8:43:49 AM

^ the whole point of him starting this one was because there were certain users being assholes in the other thread

7/5/2011 9:11:20 AM

i give this less than 2 pages before certain users start being assholes ITT.


so....



(yes, ironic)

7/5/2011 9:18:50 AM

nah i think it's a good idea to have 2.

7/5/2011 9:59:23 AM

Please explain to me how to incorporate lifting and running.

So far, I am failing at it miserably.

Or should I make the "Bodybuilding AND Running" Thread?

[Edited on July 6, 2011 at 8:58 AM. Reason : ]

7/6/2011 8:57:26 AM

running is for the people who utilize their "flight" response

7/6/2011 9:00:39 AM

ok great, where do I sign up?

7/6/2011 9:51:01 AM

i have a problem with grip too, sounds pussy but i hate the feeling of it pulling on my palm skin. cant use chalk at the gym i lift at, so i have to roll up some shirts or use straps. rolling shirts alters my grip and its not always even; using straps isnt developing a crucial part of the lift, forearm strength.

same thing with front squats kinda, im feeling limited by the weight bending my wrists back

7/6/2011 10:34:18 AM

Quote :

"Please explain to me how to incorporate lifting and running. So far, I am failing at it miserably."

How so?

7/6/2011 10:35:31 AM

It's definitely a ~ reason, but I started using gloves after my wife complained enough about my hand callouses. I think it gives me a better grip.

7/6/2011 11:02:08 AM

Quote :

"same thing with front squats kinda, im feeling limited by the weight bending my wrists back "

I do front squats by saddling the bar into my deltoids and crossing my arms over the bar. Sometimes I'll take the big EZ-curl bar and set that on my shoulders, since the curves in the bar will make the bar cradle into my shoulders without crushing my windpipe or even requiring me to hold it in place.

I don't have enough flexibility in my wrists and moreso in my forearms to allow me to hold front squats with a clean & jerk grip.

7/6/2011 11:04:51 AM

Quote :

"How so?"

I cut down my running mileage last month to accommodate my lifting and my last few runs have been absolutely miserable. Instead of getting fatigued near the end of my run, I become fatigued almost immediately. Even running at my slowest, my legs feel like they're about to explode. After one recent run, I felt nauseous for several minutes. So it could be a few things:

-Reduced mileage/frequency. I know you can lose aerobic capacity quickly, but I didn't think I would lose it while continuing to run weekly.
-Squatting. Perhaps my muscles haven't recovered enough. It seems like 72 hours isn't enough rest.
-Heat and humidity? How much does 80°F & humidity compare to an air conditioned track? I would expect some difference, but not enough to set me back a year on performance.
-Air quality? Last few runs, there has been smoke.
-Also, is coffee before a run a bad idea?

On a positive note, I just logged 100 miles for the past year. Frankly, that's something I never imagined I would say.

Quote :

"It's definitely a ~ reason, but I started using gloves after my wife complained enough about my hand callouses. I think it gives me a better grip."

As Rippetoe says, that's fine... just make sure they match your purse.

[Edited on July 7, 2011 at 8:22 AM. Reason : asdf]

7/7/2011 8:18:26 AM

^^ I also do front squats on a regular basis with that technique (minus the EZ-curl bar...never tried that). Just make sure you have it high up on your delts so it stays put, BitHit.

7/7/2011 9:09:33 AM

Quote :

"cant use chalk at the gym i lift at"

get one of these...
http://www.metoliusclimbing.com/eco_ball.html

7/7/2011 9:29:06 AM

^^^ Aha, I didn't know there was an actual backlash against gloves. After googling it for a bit it seems to just be a meat head elitist thing and only really matters when you're competitively lifting. Please correct me if i'm wrong.

Humorlessly, the first article I found that actually explained why you don't want to wear gloves explained how you need to make sure to regularly pumice stone and moisturize your callouses...and then called glove wearers soft handed sissies...

I sweat a lot while lifting and also go to a gym that doesn't allow powder. I'm going to stick with small gloves if it's just a "macho" thing.

Separate Note:
I really wish this thread would have been titled something else like "The Exercise Enthusiasts Thread" instead. I work out regularly, but will never be a 250lb gorilla or have a ripped 6pack. On the other hand, i'm not someone who gets butt hurt around people more fit than I. I appreciate the meat head advice and know to filter things that won't apply to my level.

7/7/2011 10:11:34 AM

Quote :

"I really wish this thread would have been titled something else like "The Exercise Enthusiasts Thread" instead. I work out regularly, but will never be a 250lb gorilla or have a ripped 6pack. On the other hand, i'm not someone who gets butt hurt around people more fit than I. I appreciate the meat head advice and know to filter things that won't apply to my level."

A) I was just joshin ya. I find Rippetoe's offhand comments hilarious (though he does have legitimate reasons against gloves mentioned in the book).
B) The whole point of this thread was because people were getting butthurt in the beach body thread. If we cant' troll here, then where?

7/7/2011 10:15:23 AM

I think I came across poorly. I welcome those comments because it led me to google it myself and see there are people who think poorly of gloves.

I was trying to say that I don't think that advice applies to me for a variety of reasons and I filtered it out INSTEAD of getting butt hurt. Just as often as not, a similar comment has led to me changing something up for the better.

7/7/2011 10:22:34 AM

thanks for the cross arm technique for front squats.


another question, yesterdayi was squatting and my back is just screaming, it was screaming when i did Good Mornings, it was even screaming when I did bent over rows after the GMs. by the time i got to squats I could barely barely squat at all because my back couldnt take it, and since the intent was to do past full squats I had much much less than adequate weight on the bar for as far as i going.

hopefully theres some sort of stretches i can do for the lumbar, i dont even know how it happened i just finished TRX training and it was hurting, but i wanted to go ahead and do my lifts instead of putting it off til tomorrow. I have chronic problems with my lumbar, never from an actual direct injury.

7/7/2011 11:04:46 AM

^I believe I've seen on here that that could actually be due to leg strain, with your back having to compensate for burned out legs, but I could be mistaken.

Quote :

"I really wish this thread would have been titled something else like "The Exercise Enthusiasts Thread" instead."

I was thinking about something like that, but there are already threads on running, crossfit, biking, so I wanted to make this one more specific. A lot of the posts at the time that were causing fits were advanced weight lifting theories, methods, and exercises, so I figured "Bodybuilding" would be good enough. Plus its short and simple to say, honestly. I agree that the title could be better though. I think Site3 will have better titles.

Overall, the reason I made this thread was because people were getting butthurt about high level metal head in a beginner's fitness thread.

Quote :

"though he does have legitimate reasons against gloves mentioned in the book"

What were those? Usually the only times I use gloves these days are for deadlifts or shrugs after running, where my sweat can interfere with my grip, but I'd be interested to hear why gloves can be bad. I do know that my gloves can interfere with getting high weights on deadlifts or shrugs from experience.

Quote :

"Also, is coffee before a run a bad idea?"

Didn't quite work for Nancy Cooper now did it...

I think the key to see gains with lifting and running is to incorporate a good running schedule. A friend of mine used to do a schedule that boiled down to:

-On lift days, alternate between high intensity intervals and steady state cardio sessions of no more than 30 minutes immediately after your workout.
-On rest days, sustained steady state (run long distance)

The importance of limiting the length of the cardio on lift days is to ensure that you can refuel your body with the carbs and proteins necessary to feed your muscles in that crucial period of time. Cardio too long and you'll start burning muscle, if I'm not mistaken.

[Edited on July 7, 2011 at 12:14 PM. Reason : lkj]

7/7/2011 12:12:21 PM

^^you actually made me think of something.

is there anyone who can show me how properly do good mornings?
i always hurt myself doing them (which has been all of 2 times).

i've looked at proper form online, but i just don't feel like im doing them right :/.
any pointers? i may try them out again tomorrow.

[Edited on July 7, 2011 at 12:15 PM. Reason : ^]

7/7/2011 12:14:13 PM

i dont know that answer myself, but fundamental weighlifting would suggest to me that you want to have bent knees, not stand locked out

degree of bend, how far you should bend, i dont know. Honestly i dont do them enough to know the correct range, i just go til i feel i can safely get back to starting position without changing my stance or feeling insane pressure in my back. and with my bend in my knees i still feel a hamstring stretch

i know yesterday they did not feel good to me, probably should have stopped honestly i doubt i got anything out of that workout

[Edited on July 7, 2011 at 12:18 PM. Reason : f]

7/7/2011 12:18:06 PM

I do good mornings with bent knees, locked knees, wide stance, and narrow stance - depending on what i'm trying to focus on. The important thing for me to remember with form is to not lean forward but to instead try to push my ass backwards as far as it can possibly go, and move very slowly on the descent.

7/7/2011 12:31:25 PM

thanks, that clears somethings up for me

ill try em all, but being straightlegged is something i struggle to be comfortable with

7/7/2011 12:32:54 PM

^^ that actually helped.

sweet.


ill let you know the results tomorrow.

7/7/2011 12:33:51 PM

i have a question


when ya'll are at the gym, how many individual lifting exercises do you do?

7/7/2011 1:51:56 PM

Squat
Dead
Bench
Military

1RM. Thats it.

I'm done in about 8 minutes.

7/7/2011 1:53:41 PM

im wondering cause im usually out of the gym in 15-25 minutes

7/7/2011 1:55:09 PM

ya'll don't do 3 sets of each thing?

7/7/2011 1:56:15 PM

When I was lifting consistently, I would be in there at least 45 minutes.

Something like 12 sets for primary lifts, 8 for secondary...so 3-4 and 2-3 different lifts. For example, a chest/tri day would be 3 lifts focusing on chest (bench, incline, flies) and 2 would be on triceps (nose breakers, push downs). Following this was abs and sometimes cardio

[Edited on July 7, 2011 at 1:58 PM. Reason : 4 sets each]

7/7/2011 1:57:30 PM

depends on how I'm eating. I'm dieting now, so I try to keep my lifting to around 30-45 minutes or until I'm burnt out. This is usually 3-4 exercises with 2-3 warmup sets and 2-3 working sets. I follow this up with 30 minutes of cardio, so I'm out of the gym in about and hour and 15 minutes.

When I'm bulking, I'll lift for around an hour and do 5-7 exercises with 2-3 warmup sets and 3-4 working sets. Cardio is done on completely separate days from lifting.

7/7/2011 2:05:01 PM

Quote :

"This is usually 3-4 exercises with 2-3 warmup sets and 2-3 working sets. I follow this up with 30 minutes of cardio, so I'm out of the gym in about and hour and 15 minutes."

aren't you supposed to get some protein ASAP after lifting? is it not a big deal to wait another 30 minutes until you get some (in addition to however long it takes you to get home and drink some)

7/7/2011 2:17:28 PM

Yea, I am dropping the beach body thread for this one.

Today's workout:

Horizontal Press day:

Power Circuit: Depth Push Ups 4x4 + Pistol Squats 4x1 + MB Slams 4x4
*Bench Press 160lbs 5x8+ (Got 15 reps on the last set)
*Weighted Dips +90lbs 3x5
1arm 90#db rows 3x10
JM Presses + Reverse DB Flys 3x8

*Chin Ups x 3 every set.

This is the first wave of my second cycle on the Juggernaut Program. I really like it. PM me your email if you want me to send you the excel sheet on how to program the lifts if you want to try it. It is 16-weeks along and is pretty customizable.

7/7/2011 2:22:34 PM

Quote :

"aren't you supposed to get some protein ASAP after lifting? is it not a big deal to wait another 30 minutes until you get some (in addition to however long it takes you to get home and drink some)"

The quicker you can get some protein and carbs (I recommend 2:1 ratio carbs:protein) the better.

It mitigates protein breakdown and enhances/prolongs protein synthesis.

You may also want to have a swipe of carbs pre and during training to maximize this effect.

7/7/2011 2:24:13 PM

Quote :

"You may also want to have a swipe of carbs pre and during training to maximize this effect."

what are some examples?

Quote :

"The quicker you can get some protein and carbs (I recommend 2:1 ratio carbs:protein) the better."

I know for tennis, chocolate milk is mentioned as a decent recovery drink...is true for lifting as well, assuming i use a higher protein milk (i think food lion sells some)

[Edited on July 7, 2011 at 2:31 PM. Reason : ]

7/7/2011 2:28:10 PM

Quote :

"aren't you supposed to get some protein ASAP after lifting? is it not a big deal to wait another 30 minutes until you get some "

there's a window of around 15-60 minutes after you lift where you want to get protein and simple carbs into your system (sugars for the insulin spike). I go straight from lifting to doing cardio, and I'm home in 5 minutes. I make my protein/gatorade PWO mixture immediately upon walking in the door, so I'm only going about 40 minutes from lifting to PWO intake.

7/7/2011 2:29:06 PM

the biggest muscle gains i ever got i didn't worry about timing of protein.

:shrug:

i think theres conflicting evidence everywhere on the subject.

7/7/2011 2:31:17 PM

Anything works. Liquid form will be digested faster and is often more convenient.

I do whole milk + scoop of choc. whey protein.

There was a study that found whole milk to be superior at stimulating protein synthesis.

[Edited on July 7, 2011 at 2:32 PM. Reason : 0]

7/7/2011 2:31:23 PM

Joie aren't you a scientist?

You should know correlation is not causation.

7/7/2011 2:31:54 PM

yes
a doctor actually.

what are you getting at?


[Edited on July 7, 2011 at 2:43 PM. Reason : i am legitamately confused ]

7/7/2011 2:35:13 PM

Quote :

"same thing with front squats kinda, im feeling limited by the weight bending my wrists back"

when i do front squats, the bar is resting on my clavicles at the base of my throat...it is almost uncomfortable. my fingers are on the bar only for balance.

7/7/2011 2:40:03 PM

Good mornings truly are the king of powerlifting exercises. The only change I never make in gms is that my ass goes way back every time. Vary stance, standing/sitting, arched back/no arch, etc.

Joie, if you don't feel it in your hams and ass, you are probably not pushing your ass far enough first. Over exagerate it. Only way to get the form right. Best posterior chain developer for my buck.

7/7/2011 2:49:45 PM

sweeeeeeeet.
thanks ya'll.

legs bent. ass out. over exaggerate. (out of context this sounds bad ha)

7/7/2011 2:51:26 PM

[Edited on July 7, 2011 at 3:18 PM. Reason : Too mean, even for me ]

7/7/2011 3:06:45 PM

^^lol at out of context

^

Quote :

" I go straight from lifting to doing cardio, and I'm home in 5 minutes. I make my protein/gatorade PWO mixture immediately upon walking in the door, so I'm only going about 40 minutes from lifting to PWO intake."

I saw a tip online that a guy packs a peanut butter sandwich to eat on the way out of the gym. At one point I would fill old gatorade bottles with protein powder and stash them in my gym bag, and after getting done at the gym I would fill it with water from a fountain, shake it up real good, and drink it on my way home.

Also, looks like I desperately need to include good mornings in my workouts.

7/7/2011 3:09:14 PM

^^negative....you must be looking for this http://brentroad.com/message_topic.aspx?topic=606924

[Edited on July 7, 2011 at 3:10 PM. Reason : ~]

7/7/2011 3:09:29 PM

Just google "elite fitness dimel deadlift"

7/7/2011 3:10:16 PM

Buy some wrist straps and forget about grip strength

shoulders & lower back are more impressive than steroid freak looking forearms

7/7/2011 3:13:57 PM

Quote :

"Hey guys, I drink, eat garbage, get poor sleep amounts, and recreationally use pot. I'm very offended when people I'm jealous of try to help me. "

Are you going to actually make a point on the marijuana bit, or was that a joke?

7/7/2011 3:16:15 PM