The official gym & weightlifting thread! rep #2

[i_got_a_mohawk]

Another +1, the book really does cover pretty much everything!

And while I do agree with points 2 & 3, that is only to an extent. With clever eating you can loose weight and still be gaining strength, or you can loose weight while maintaining strength (something that a lot of people loose when trying to loose weight!). It is also possible to do other activities (sports, running) while on SS, but you just can't push yourself to the limit as much.

 

[TJ55]

As per my usual motivation techniques when draggin, I'm posting in this thread so that I have no choice but get my lift in.

2k meter row general warm-up followed by exercise specific warm up sets

Work Sets

Bulgarian Split Squats (medium weight range 8-10 reps X 4)
DB Bench (medium weight range 8-10 reps X 4)
1 arm row (medium weight range 8-10 reps X 4)

Circuit fashion w/ 60 - 70 seconds rest between exercises and full recovery between circuits.

 

[masturbasser]

I had what I call an early midlife crisis when I was 29. I was an alcoholic, obese at 285 lbs, and stuck at a horrible job as a transport driver picking up deceased for funeral homes and the coroner. My life was crap and I was the one who had made it that way. Then I heard someone say something that struck me like a bolt of lightning. "The body is a reflection of the mind." I realized that getting back in shape was the first necessary act I had to do take control of my own life. I just turned 31 and am 235 lbs at 6'1". I lift weights 1-2 hours a day. I don't drink or smoke at all anymore. In a few months my gf and I are moving to New Orleans where I will be attending mortuary science college. We are also expecting our first child. I owe it all to a few hundred pounds of iron. I'm going to lift right now lol.

 

[TJ55]

I had what I call an early midlife crisis when I was 29. I was an alcoholic, obese at 285 lbs, and stuck at a horrible job as a transport driver picking up deceased for funeral homes and the coroner. My life was crap and I was the one who had made it that way. Then I heard someone say something that struck me like a bolt of lightning. "The body is a reflection of the mind." I realized that getting back in shape was the first necessary act I had to do take control of my own life. I just turned 31 and am 235 lbs at 6'1". I lift weights 1-2 hours a day. I don't drink or smoke at all anymore. In a few months my gf and I are moving to New Orleans where I will be attending mortuary science college. We are also expecting our first child. I owe it all to a few hundred pounds of iron. I'm going to lift right now lol.

Good job and congrats on the lifestyle change. Your saying that you "owe it all to a few hundred pounds of iron" reminds of the Henry Rollins essay "The Iron".The Iron by Henry Rollins Probably been posted here before but I'll link it again. Even if you don't like H. Rollins it's worth a read and just pretend that someone you respect wrote it.

 

[masturbasser]

Good job and congrats on the lifestyle change. Your saying that you "owe it all to a few hundred pounds of iron" reminds of the Henry Rollins essay "The Iron".The Iron by Henry Rollins Probably been posted here before but I'll link it again. Even if you don't like H. Rollins it's worth a read and just pretend that someone you respect wrote it.

Thanks. That was an inspiring essay. I gotta get back to the iron.

 

[Chebass88]

Thanks. That was an inspiring essay. I gotta get back to the iron.

me too.

 

[uethanian]

hey just the thread i need. sorry if these types of questions have been covered, i don't feel like reading through 30 pages at the moment.

so i'm skinny. i'm 5'11" and 150lbs. have been for a while. i've decided that starting now, and continuing over the summer, i'm going to start on a regular weight lifting plan and try to gain some mass.

if you scroll down about a third of the page, i was thinking of following this schedule:
Bodybuilding.com - What Is The Best All Compound Workout?

problem is i don't know what weights to use. and everytime i try and start (it's been multiple times) i'm too sore in the days after to go back. can someone give me some recommendations so i don't hurt myself/look like a fool?

 

[i_got_a_mohawk]

hey just the thread i need. sorry if these types of questions have been covered, i don't feel like reading through 30 pages at the moment.

so i'm skinny. i'm 5'11" and 150lbs. have been for a while. i've decided that starting now, and continuing over the summer, i'm going to start on a regular weight lifting plan and try to gain some mass.

if you scroll down about a third of the page, i was thinking of following this schedule:
Bodybuilding.com - What Is The Best All Compound Workout?

problem is i don't know what weights to use. and everytime i try and start (it's been multiple times) i'm too sore in the days after to go back. can someone give me some recommendations so i don't hurt myself/look like a fool?

# Monday - Workout A (Main Muscles Worked - Pecs, Triceps)
# Tuesday - Workout B (Main Muscles Worked - Quads, Hamstrings)
# Wednesday - Cardio
# Thursday - Workout C (Main Muscles Worked - Delts, Traps)
# Friday - Workout D (Main Muscle Worked - Lats, Lower Back)
# Saturday - Rest
# Sunday - Rest

Is that the bit you are looking at?

TBH, I'd stick to something simpler (and probably more effective).

I'd recommend one of these:

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Re- Weight. To start with, use what feels easy, and get your technique sorted. Also, eat more, your body needs nutrients to build! Even if it feels like you are starting on a really low weight, remember, these programs are designed around adding weight every session or every week, so it very quickly builds up.

I was back in the gym for the first time in a month or so. Work has been crazy, plus it's been the end of the rugby season. Now I can get back to the weights proper

Dropped all the weights a bit, so I can get back into the groove properly.

10 minutes CV for warmup

Squats
2 x5 Bar only (44lbs)
1 x3 60Kg (132lbs)
1 x2 80Kg (176lbs)
3 x5 90Kg (198lbs)

Bench
2 x5 Bar Only (44lbs)
1 x3 50Kg (110lbs)
1 x2 60Kg (132lbs)
3 x5 70Kg (154lbs)

Deadlift
2 x5 40Kg (88lbs)
1 x3 80Kg (176lbs)
1 x2 110Kg (242lbs)
1 x5 115Kg (253lbs)

Close Grip Bench
3 x8 50Kg (110lbs)*

Dumbell Triceps Extension
3 x8 14Kg (31lbs) DB *

(Tri's have always been lacking a bit, I was alternating between these set by set with only a 10-20s break (ie, sitting up and getting the DB)

30 minutes CV on the stat. Bike afterwards.

Lifts are pretty pitiful for someone that's been lifting for a fair while, but that's what happens if you end up being on and off! Bench was easy, Squats were easy (bar one rep in the middle of the last set where I almost lost it :S) but the Deadlift disapproved heavily, which sucks, because I was deadlifting a fair bit more than that, not very long ago!

Have been having problems with my hip (took a bad hit in the Rugby), so I wonder if that's maybe having an impact in it too, tho it wasn't painful at all, which is nice. I have a feeling it may have been, in part, fatigue aswell.

 

[Chebass88]

That program looks a bit too complex for a beginner (IMO). You should be lifting no more than 3X/week, and no more than 3 exercises per lifting session. As you grow in experience, you can add more exercises, volume, and training days, but start off conservatively.

Starting Strength or Stronglifts 5x5 will work REALLY well for you. Diehards will argue about the differences between these two programs - but I don't think they are all that different, particularly to a beginner.

WRT the weights to pick - unless you know how to do it effectively, do not train to failure. Missing the next session because of too much pain is a waste. Start with the bar for barbell exercises. When you are able to increase - increase the weight. In the beginning, that might be 10lbs per session, it might be as low as 5lbs/week - it all depends on whether you are recovering appropriately.

 

[uethanian]

hey yeah, the starting strength routine seems pretty manageable. i'm a bit worried about deadlifts and power cleans because i've never done them before and i don't have the best back, but i'll start with a light session and see how it goes. thanks!

 

[BioDriver]

The start of summer means I have the time to do a four day A/B split. New routine starting this week:

Monday
Squat or box squat 2-3 x 5-6
Glute/Ham Raises, pull throughs, or Romanian deadlift 3 x 10 (rotate)
Bent Row or cable row 4 x 6
Barbell or Dumbbell Curl 3 x 8 (rotate)
Calf Raises 3 x 15
Pullups 2-3 x crash

Wednesday
Bench Press 4 x 6
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers or Overhead Tricep pulls 3 x 10
Ab work
Machine Fly or dumbbell pec fly 3 x 8

Friday
Deadlift or rack deadlift 2-3 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Leg extension 3 x 8
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Saturday
Incline bench press or Incline Dumbbell Press 3 x 5
Dumbbell Bench Press 4x8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10
Machine Fly or dumbbell pec fly 3 x 8

 

[i_got_a_mohawk]

hey yeah, the starting strength routine seems pretty manageable. i'm a bit worried about deadlifts and power cleans because i've never done them before and i don't have the best back, but i'll start with a light session and see how it goes. thanks!

Just start off with the lightest plates you can. With these movements, you need plates on the bar to have it at the right height, but there should be light ones around (ie, my gym has full size (diameter) 2.5Kg and 5Kg plates).

And, tho I don't know what your strength is like, I'm pretty sure you could deadlift and power clean 25Kg (55lbs).

Form always trumps weight (unless of course you are competing, then you can loose the form a bit on personal bests etc!). You could always practice hang cleans with a broom handle if you wanted to too.

Theres a few really good videos on technique on youtube, Im trying to find one (but can't), however, will have a nose about for it.

I'd recommend buying the Starting Strength book as well, a lot of great info in there.

Thing is, if you want to get bigger and stronger, no single exercise is going to do it better than deadlifts (closely followed by squats).

 

[JEDI BASS]

Thing is, if you want to get bigger and stronger, no single exercise is going to do it better than deadlifts (closely followed by squats).

True! But they must be done right. Deadlifts and squats can be like playing w/ a loaded gun.

I did them right for many years, I started off at age 18 weighing 145 at a height of 6'4". Yes, I was a broomstick walking LOL! Within 9 months eating 6 meals a day and 5 workouts a week, alternating heavy and light (push/pull routine) using squats, deadlifts, wide-grip pullups, benchpress and dips.... I had gained 30lbs of muscle and maybe 2lbs of fat.

By the time I was 22 I weighed 225 w/ 8% bodyfat and was deadlifting 500 for 3 reps for my last set and squatting (DEEP) 450 max. That's not monstrous numbers, but I got there drug-free and battling against genetic skinny-ness :-D.

So, deadlifts and squats work!!

 

[i_got_a_mohawk]

True! But they must be done right. Deadlifts and squats can be like playing w/ a loaded gun.

I did them right for many years, I started off at age 18 weighing 145 at a height of 6'4". Yes, I was a broomstick walking LOL! Within 9 months eating 6 meals a day and 5 workouts a week, alternating heavy and light (push/pull routine) using squats, deadlifts, wide-grip pullups, benchpress and dips.... I had gained 30lbs of muscle and maybe 2lbs of fat.

By the time I was 22 I weighed 225 w/ 8% bodyfat and was deadlifting 500 for 3 reps for my last set and squatting (DEEP) 450 max. That's not monstrous numbers, but I got there drug-free and battling against genetic skinny-ness :-D.

So, deadlifts and squats work!!

Without a doubt. I always try to make that clear in my posts to new weight users, and I don't think my reply to uethanian was any different

Those are pretty good numbers! I'm aiming to make some leaps in my lifts again, if I can get back into the regular routine. Aiming for about 450 and 350 (deadlifts and squats, respectively), by the end of the year. Tho, come August/September and the start of the season, I'll probably wreck myself again

 

[JEDI BASS]

Without a doubt. I always try to make that clear in my posts to new weight users, and I don't think my reply to uethanian was any different

Those are pretty good numbers! I'm aiming to make some leaps in my lifts again, if I can get back into the regular routine. Aiming for about 450 and 350 (deadlifts and squats, respectively), by the end of the year. Tho, come August/September and the start of the season, I'll probably wreck myself again

Yeah, I was just backing up what you said w/ my story. I turn 40 next month and just recently got back into lifting. Did martial arts in my early 30s til I was close to a 2nd degree black belt, then the injuries persuaded me to slow down, plus my music hobby started going places.

I was always being asked where I had studied martial arts at before, especially when I was out-sparring black belts when I was a much lower rank. I never HAD studied elsewhere... I can honestly say that the focus I learned through powerlifting style workouts, the visualization techniques, etc made me a much better MA.

I'm not trying to blow my own horn or brag.... I'm just truly grateful that my old partner taught me everything about lifting. It changed my life!

 

[i_got_a_mohawk]

Yeah, I was just backing up what you said w/ my story. I turn 40 next month and just recently got back into lifting. Did martial arts in my early 30s til I was close to a 2nd degree black belt, then the injuries persuaded me to slow down, plus my music hobby started going places.

I was always being asked where I had studied martial arts at before, especially when I was out-sparring black belts when I was a much lower rank. I never HAD studied elsewhere... I can honestly say that the focus I learned through powerlifting style workouts, the visualization techniques, etc made me a much better MA.

I'm not trying to blow my own horn or brag.... I'm just truly grateful that my old partner taught me everything about lifting. It changed my life!

Thats pretty awesome! And something that a lot of non-lifters don't get, the sort of zen mindset that comes with weightlifting/powerlifting.

 

[JEDI BASS]

Yep, visualizing the bar is a feather when maxing on flat bench, then blowing the feather up off your chest. Or learning to tap into an endorphin (fight or flight) response seconds before a lift... where your body starts tingling and shaking. That kinda mind control helps in all aspects of life.

 

[Chebass88]

.... Aiming for about 450 and 350 (deadlifts and squats, respectively), by the end of the year.

Me too!

 

[masturbasser]

@Uethanian I learned how to lift weights by myself. As expected I made alot of mistakes. The most major was ego tripping. I had so much weight on whichever bar that I could only do partial sets with proper form. The majority of each set was sloppy form. This is dangerous and self defeating. I only ended up hurting myself and making no gains. I would slowly get to where I could do more reps but not more weight. Proper form is everything. 10 reps with perfect form on a fresh set is how much should be on my bar IMO. Now when people ask me how much I curl I tell them the amount that's right for me. Numbers, max lifts, and planned out gains are wrong in my ignorant opinion. And apparently I work out very differently than some people here I think. I do 2-3 exercises 12-15 sets a day. I do what I call triples. 3 sets with a single minute's rest in between each set. Maybe 5 minutes in between triples. It's about getting to complete muscle exhaustion and damaging the muscle fibers so your body rebuilds them stronger.

 

[masturbasser]

hey just the thread i need. sorry if these types of questions have been covered, i don't feel like reading through 30 pages at the moment.

so i'm skinny. i'm 5'11" and 150lbs. have been for a while. i've decided that starting now, and continuing over the summer, i'm going to start on a regular weight lifting plan and try to gain some mass.

if you scroll down about a third of the page, i was thinking of following this schedule:
Bodybuilding.com - What Is The Best All Compound Workout?

problem is i don't know what weights to use. and everytime i try and start (it's been multiple times) i'm too sore in the days after to go back. can someone give me some recommendations so i don't hurt myself/look like a fool?

As for the soreness all I can say is once your muscles get used to working out they will stop getting sore. The first few steps are the hardest. I also recommend using whey prorein. Wal-mart has some that's not bad