The official gym & weightlifting thread! rep #2

[Chebass88]

Those are some great results in the past few months. Keep it up!

 

[Fretless1!]

Anybody have some good tips for calf training? Specifically, I have decent width but not a lot of depth.

I alternate between standing calf raises and some kind of calf machine. Rep ranges are no less than 8, no more than 20 or 25. Also do do unweighted raises on a box so I get a full stretch.

Anyway, looking for some depth. What am I missing?

 

[i_got_a_mohawk]

Can you try and isolate what muscle groups are lacking (there are a few in the calfs).

I must admit, I don't do calf work often, when I do I just lump 160-170Kg (350-375lbs) onto the bar and do calf raises (5 sets of 20-30 reps). I've heard that the position of your feet can have an impact on what part you are targetting, but I don't know how true that is.

I think running (studs on grass) has done wonders for my calves. But then again, much of rugby works your legs, so it could be a wide range of things.

Something else to try is running on sand, that kills!

 

[MJ5150]

I'll get on the leg press machine, slide my feet all the way down so the ball of my feet is the only part on the pad, then do calf raises/extensions from there. Turning my feet in or out or straight will focus on different parts of the calf. There are two "heads" to the main calf muscle that you will want to work out.

-Mike

 

[i_got_a_mohawk]

I'll get on the leg press machine, slide my feet all the way down so the ball of my feet is the only part on the pad, then do calf raises/extensions from there. Turning my feet in or out or straight will focus on different parts of the calf. There are two "heads" to the main calf muscle that you will want to work out.

-Mike

That's the traditional thinking to it, but reading into it, seems like it's a bit of a mixed bag.

By all means try it, but the experts aren't 100% either way.

 

[jmattbassplaya]

Quick question guys.

As some of you know, I recently got back into working out on a regular basis this past month. I've been swimming about four to five days a week, I'm running about three to four times a week and going about 3-5 miles each run, and I'm doing some light weightlifting about three or four times a week. In addition to all of this, I've been eating much better and have begun to cut beer completely out of my diet. Now on to my question.

My starting weight at the beginning of all of this was around 155lbs, but despite my improved diet and my new workout regime I've somehow gained 5-6lbs Is it normal for someone to be putting on weight within their first month of working out? I haven't even begun my high caloric diet yet and I'm worried to even start it at all.

This really has me freaking out a little bit because I usually workout pretty hardcore about 9 months out of the year and I have never experienced anything like this before.

 

[i_got_a_mohawk]

Generally, no.

You've been eating better, but have you been eating too much of better foods? Keep a log of what you eat, you might surprise yourself.

Either that or you have some freaky genetics hercules!


Edit - Also, when doing a lot of excersise and eating right, don't worry toooo much about weight, just go by what you see in the mirror

 

[jmattbassplaya]

Generally, no.

You've been eating better, but have you been eating too much of better foods? Keep a log of what you eat, you might surprise yourself.

Either that or you have some freaky genetics hercules!


Edit - Also, when doing a lot of excersise and eating right, don't worry toooo much about weight, just go by what you see in the mirror

I've actually been eating less overall which is why I'm like, "What the heck is going on?" I guess my increased consumption of water before, during, and after my workouts could explain some of this gain, but 5lbs seems like a lot to just be water weight.

As far as the mirror is concerned, my upper torso has been getting ripped from all the swimming, but my mid section definitely isn't showing any improvement yet

 

[basstotheface]

What are you doing for ab workouts?

 

[i_got_a_mohawk]

Depending on what you are wanting to do, ab work outs are a bit meh really.

The midsection will only start showing definition at about 12-13% bodyfat (it really depends on the person and how your body distributes fat). 8-10% is usually getting pretty well cut/defined in the abs.

Abs excersises don't help cut the fat around the abs (which is a common misconception, that seems to be fading at least).

What do you do in terms of compound lifts? With Deadlifts, Squats, C&J, Shoulder Press etc. you should be engaging your abs when keeping your core solid. I don't really do any specific ab work, yet I have abs that are bigger than they should be compared to some other groups (would be nice if I could see them, damn you pizzzzza!). But that's also in part to my other training (rucking and scrumming works your core insanely well!)

Also, just like many things, it can depend on your genetics.

Might be worthwhile taking some body measurements? See if the waistline is getting smaller or bigger? Either that or taking pictures once a week and seeing what changes you see over time?

 

[Chebass88]

JMatt - 5-6 lbs isn't all that much. Did you use a different scale? Was it the same time of day (allowing for bowel emptying /filling / etc., level of hydration)? My weight can fluctuate by up to 5lbs within a week.

Calf training - I only recently added these in. I grab a heavy dumbbell, and do raises on the edge of my power rack. I typically use 65lbs on a single leg, so that means 252 (BW) + 65 = 317 for each leg, done ~12 times, 4 sets. I have big calves (about 18").

Yesterday's workout was brutal - my garage was over 100°F. Woof.

 

[chokeslam512]

I've actually been eating less overall which is why I'm like, "What the heck is going on?" I guess my increased consumption of water before, during, and after my workouts could explain some of this gain, but 5lbs seems like a lot to just be water weight.

As far as the mirror is concerned, my upper torso has been getting ripped from all the swimming, but my mid section definitely isn't showing any improvement yet

Depending how much less you are eating, your body may be reacting as if it were starving. Start tracking your intake calories and see where you net out. Livestrong dotcom is my preference, it tracks food intake weight body measurements et al.

 

[bassman03]

I can back up what chokeslam has said. I used livestrong.com and it helped me drop my first 12 pounds. By that time I was able to tell have a good idea of what I was taking in without tracking it on there. It's kinda weird for me tho because I'm used to needed to put weight on for football but when I hit 250 I needed to drop some. Either way I'm still lifting more than I ever have. Yesterday I hit a new max on hang clean with 255x5 for a 298 max and last week on bench I got 275x4 for 311. My squat max still isn't up to what it was before I started having some back issues and rebuilding my form, but I'm still happy with a 425 for now. 20 days until I leave for college and practices start again. Can't wait!

 

[jmattbassplaya]

What are you doing for ab workouts?

Nothing besides crunches, leg lifts, and my cardio exercises. Like Mohawk said, ab exercises are great for strengthening, but they really don't cut fat in that area of your body.

What do you do in terms of compound lifts?

Also, just like many things, it can depend on your genetics.

Might be worthwhile taking some body measurements? See if the waistline is getting smaller or bigger? Either that or taking pictures once a week and seeing what changes you see over time?

Right now I'm doing very simple exercises around the house like dumbbell flies, dumbbell press, skull crushes, various bicep curls, push-ups, and things along those lines. Right now I'm limited to a 25lb set and a 15lb set of weights, so I'm getting creative with things.

I'm thinking about getting one of those fat measuring devices, such as this one: Amazon.com: Accu-Measure Body Fat Caliper: Health & Personal Care

I think this will be the best way to see what's going on and hopefully it will help me measure my progress some. As far as the waistline is concerned, I'm still fitting into my 29 sized pants just fine And as far as the mirror is concerned, by shoulders and pecs have never been better as far as definition is concerned (I can actually see muscles that I didn't know existed on my body before ). My stomach, however, just seems to be putting on fat. I use to be much more defined in that section than I am now

JMatt - 5-6 lbs isn't all that much. Did you use a different scale? Was it the same time of day (allowing for bowel emptying /filling / etc., level of hydration)? My weight can fluctuate by up to 5lbs within a week.

Nope, same scale as always and at different points and times during the day/evening. My average seem to be around 158lb right now, although I hit 162lbs the other night which is the most I've ever weighed in my whole life.

Depending how much less you are eating, your body may be reacting as if it were starving. Start tracking your intake calories and see where you net out. Livestrong dotcom is my preference, it tracks food intake weight body measurements et al.

It's possible but I don't feel like that's the case. Either way, I'll definitely give the website and check!

Thanks guys!

 

[basstotheface]

Where did you people get the idea that ab workouts don't burn stomach fat or give you a slimmer stomach? That is not true at all.

 

[jmattbassplaya]

Where did you people get the idea that ab workouts don't burn stomach fat or give you a slimmer stomach? That is not true at all.

It doesn't work like that, unfortunately. When you're body is burning fat it's burning it wherever it can do so most efficiently. Sometimes that means the fat in your belly and waist is being burnt, but sometimes that means it's coming from your thighs, back, arms, face, etc...

Ab exercises merely strengthen your core and build your ab muscles (as well as a few other minor groups). It can give you the illusion that you're losing fat there because your abs are more pronounced, but there's no guarantee your belly has actually lost fat yet.

I like watching this guys for his workouts and advice. Here's one of his things on abs, which addresses this:
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[basstotheface]

I've always been lead to believe that ab workouts burn belly fat just not subcutaneous fat.

Either way a combination of a lot of tons of ab workouts and cardio will cut your midsection. Which is what it seems you are doing. Although I think you are underestimating the affect good ab training can have.

 

[i_got_a_mohawk]

I've always been lead to believe that ab workouts burn belly fat just not subcutaneous fat.

Either way a combination of a lot of tons of ab workouts and cardio will cut your midsection. Which is what it seems you are doing. Although I think you are underestimating the affect good ab training can have.

It is a common misconception.

I wouldn't do a ton of ab work, you can run the risk of over developing your abs which can throw off the balance of your body (having much stronger abs than back) and start giving you problems with your back.

Lots of any exercise will help you loose weight, but there are better ways of doing it that sitting doing crunches all day.

 

[basstotheface]

It is a common misconception.

I wouldn't do a ton of ab work, you can run the risk of over developing your abs which can throw off the balance of your body (having much stronger abs than back) and start giving you problems with your back.

Lots of any exercise will help you loose weight, but there are better ways of doing it that sitting doing crunches all day.

Got it. Thanks mohawk and jmatt.

I probably do around 2 sets of 20 mins for each day on my abs.

It goes something like

2 mins of bicycles
4 mins of hanging leg lifts
2 mins of leg lifts
50 situps (real situps, no cheating)
50 oblique situps
50 double punch situps
then I take a 20lb medicine ball to the abs for the rest of the time (I figured it's the most realistic way to simulate taking a punch; which is the point of my ab training).

I only do about 30 mins a week of back training on the row machine. I figure that will unbalance me after awhile. I just don't know any back workouts. Any suggestions?

 

[i_got_a_mohawk]

Deadlifts, squats and barbell rows are good for working the back.

Even though this may seem counter-intuative, you might find better results by following a simpler program

I spent a lot of years doing bits and bobs but only started making decent progress with a decent program.