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The official gym & weightlifting thread! rep #2

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#641
Well I have my first gym-related injury :/

Apparently my hip flexors needed a lot more loosening up. I have to give up squats entirely to let them heal. At least some reading has led me to realize that it's a common beginner issue. Taking a few weeks off squats and doing all sorts of stretches now. Too bad, because squats are my favourite lift.
 
#642
masturbasser said:
@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.
Click to expand...

Different goals for different people, I try and structure my workouts so it's in a plan of several months with set warmup weights and working weights and adding onto it where it's due. Can I always add the extra weight? No. But it does give some structure to the entire program and some goals to aim towards.

I agree that you need to have your form down and your ego needs to be left at the door. Chances are pretty high that you aren't the strongest guy in the gym. As said, seeing someone doing 4-5 squats, with perfect form, at over 600lbs, that really puts your ego in place!

Also looks like you are training for different goals than many people here (going by the larger rep range).
 
#644
They aren't squatting right then. Need to hit at least parallel (unless you are supplimenting with half squats).

There are a number of things that factor in to why people can't or won't do squats properly.

-If you go all the way down, it's harder to get back up, so you can't have as much weight on (ego)
-Incorrect stance and form
-Lack of flexibility

Being the 3 I think are the most common, in that order.
 
#645
High squats are easier. You can always do more weight on a 1/2 ROM (range-of-motion) squat than you can on a full depth (hip crease below parallel) squat. **MOST** people in the gym are not there for serious training, and do not want to push themselves to do things properly or to increase the weight significantly. This is okay, just depends on your objectives.

That said, an ATG squat is not necessarily completely proper either - when lower back tightness is lost (also known as 'butt wink'), that is too deep & coming "out of the hole" is difficult.

As I understand it, a full-depth squat requires hip drive, where the glutes & hamstrings are the primary driving forces. A partial depth squat involves the quads more. This is also driven by bar position as well (low bar vs. high bar).
 
#646
If people want to hit the quads more, can't beat front squats!

For newer users, here's a great figure, showing the different squat positions (well, most common ones).

Front Squat, Hi-Bar Back Squat and Lo-Bar Back Squat.
front-vs-back.jpg


As you can see, the positioning changes a lot!
 
#648
Kettlebells are great! Wish I had some, tho I don't think the floor of my flat would be all that great for them!

Back in today. Warmups had a similar breakdown to Wednesday.

Squats - 3 x5 92.25Kg (203lbs)
Press - 3 x5 45Kg (99lbs)
Power Clean - 5 x3 50Kg (110lbs)

Close Grip Bench - 3 x8 50Kg (110lbs)
Dumbell Triceps Extension - 3 x8 15Kg (33lbs) DB

Felt like crap going in, legs were still giving me problems. My first warmup sets (squat, bar only) were more troublesome than the working sets on the squats. Feeling reasonably intact, tho tomorrow may be a different story!
 
#649
I am getting my 24kg kettlebell back today (I loaned it to the gym at work).

I am in the process of setting up a gym in my garage. I have a gym at work, and it has everything I need, but I like the idea of going out to my garage with a pot of coffee, moving some metal around, all before work. I don't have all that much so far, but it is coming along piece by piece.

I have a bodymasters power rack (professional grade), Weider bar & weights (plan to upgrade to a professional bar & ivanko plates eventually when funding allows), 2x25lb DBs, 2x10lb DBs, a 24kg kettlebell, and three plyometric platforms (12, 18, & 24"). I just ordered a pull up bar to install from the rafters in the garage. Fully loaded, I plan to have a set of bumper plates (2x25s & 4x45s), a roman chair, and some heavy DBs.
 
#650
Can't beat working out at home.

I've got a 7ft bar and a couple hundred Kgs of rubber coated metal, flat bench and some squat stands. But it's all neatly in the corner at my parents. Living in the city now, don't have a garage for it all :(

In the future, if I can use it all again, I'll get a squat rack and an adjustable bench for it. Would love some Eleiko Training/Competition bumper plates. But damn they are expensive (tis what we have at my gym). Brilliant for Oly lifts.
 
#651
I've been weight lifting seriously for the last 8 months or so but have been doing it off and on for 5 or 6 years. Lately I've been seriously gearing myself toward explosive exercises but am also looking to continue gaining strength.

Right now I'm doing strength training about 4 days a week with martial arts classes 2-3 times a week. I divide my workouts into body specific routines ( chest/triceps, back/hamstrings, legs/trying not to puke).

I'm looking to improve my deadlift weight and add overall thickness to my back. I've improved significantly over the past 5 months and am currently doing 3/4 deads at 305. I try to only do deadlifts a couple times a month as I'm trying to be careful with my lower back between that and squats. Let me have it!
 
#652
What is a 3/4 deadlift? Does that mean you can get it off the floor but not to lockout? Does that translate to a 275 deadlift with proper form (i.e., to full lockout at top)?

4 weight sessions with 2-3 martial arts sessions seems like a very large amount of training. Are you recovering significantly (eating and sleeping)?

Are you looking to increase the size of your back? If so, deadlifts and pull-ups will definitely work. Say goodbye to your dress shirts and suits that used to fit!
 
#653
3/4 deadlifts, to my knowledge, are deadlifts that aren't starting right off the ground. bar is on blocks or something. So you don't need to lift it as far.

I think full deadlifts are the way to go, full range of motion and whatnot.

If you keep your form right, you should be able to get deadlifts in at least once a week, even if you are squatting 3x a week.
 
#654
benthughes said:
I've been weight lifting seriously for the last 8 months or so but have been doing it off and on for 5 or 6 years. Lately I've been seriously gearing myself toward explosive exercises but am also looking to continue gaining strength.

Right now I'm doing strength training about 4 days a week with martial arts classes 2-3 times a week. I divide my workouts into body specific routines ( chest/triceps, back/hamstrings, legs/trying not to puke).

I'm looking to improve my deadlift weight and add overall thickness to my back. I've improved significantly over the past 5 months and am currently doing 3/4 deads at 305. I try to only do deadlifts a couple times a month as I'm trying to be careful with my lower back between that and squats. Let me have it!
Click to expand...

I would suggest picking up Coach Dos's Amazon.com: Men's Health Power Training: Build Bigger, Stronger Muscles with through Performance-based Conditioning (9781594865848): Robert dos Remedios MA CSCS, Michael Boyle MA ATC: Books Power Training Book. It's a great book that explains all the exercises included, why you should do them, and then provides lots of templates that you use and insert exercises to make your own workouts.
 
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#660
jp58 said:
Update: Diet is hitting overdrive now that I'm out of school. I'm having to take a few weeks off lifting because of some eye troubles.
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So after the doctor visit, I've got a hematoma as opposed to a torn retina. Back to lifting when my eye is white again. Really makes me happy to because I was just starting to get good results when I got "injured."
 
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