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#21006 - fefe (11/18/2014) [-]
nigalthornberry Now what?
User avatar #21007 to #21006 - nigalthornberry (11/18/2014) [-]
Anybody here have a diagram explaining to this guy what Push ups and sit ups are?
User avatar #20996 - darkbladept (11/17/2014) [-]
Hi guys!

So,I'm 15 years old and I want to get my chest more toned but the problem is that I can't go to a gym.Do you guys know any chest home routine that I could do?
And if you could say the days on the week that I should do that routine that would be awsome too.

Thanks in advance
#21013 to #20996 - KungFuZerO (11/18/2014) [-]
Variations of the pushup is really the only thing you can do without weights. And it doesnt matter what days of the week you do it on, just dont work the same muscle group two days in a row.
User avatar #21024 to #21013 - darkbladept (11/18/2014) [-]
Thanks
User avatar #20999 to #20996 - donnybergerstory (11/18/2014) [-]
if you dont have equipment do some pushups.
if you do have dumbbells/barbell or anything, start beching.
User avatar #21025 to #20999 - darkbladept (11/18/2014) [-]
Thanks
User avatar #20992 - unncommon (11/17/2014) [-]
My recruiter wanted to send me to MEPs this Thursday but I smoked so much pot on Saturday (like an idiot) that I had to postpone it.
I'm gonna drink some detox tea and a lot of water until then, anyone got tips for cleaning out your system?
User avatar #20998 to #20992 - teoberry (11/18/2014) [-]
how much pot
User avatar #21000 to #20998 - unncommon (11/18/2014) [-]
I don't smoke that often, but it was a lot for me. I took 1 - 2 hits of a high grade joint and 1 - 2 rips of mids from a bong that was hot boxed in a small tent. I'm going to reschedule just to be safe, I might reschedule it to my birthday (07 FEB [82 days]). I'll have to come up with some excuse.
User avatar #21004 to #21000 - teoberry (11/18/2014) [-]
Yeah, I can see what you mean. If you do that detox shit right it'll be out of your blood by then and even if there's trace amounts I doubt they'll care and if they do just blame it on second hand since it wont be that much
User avatar #21001 to #21000 - unncommon (11/18/2014) [-]
Also Marinepenguin
User avatar #21002 to #21001 - marinepenguin (11/18/2014) [-]
Doesn't matter the amount. If they do a complex enough blood test, they'll detect it in your system around 90 days afterwards. And normally they don't reschedule meps for that length of time. They Can't force you to go when you don't want to, but they'll fight you on it and it'll make your recruiting process much more difficult.
User avatar #21005 to #21002 - unncommon (11/18/2014) [-]
I'm going to tell them that my parents don't want to sign (since I'm 17), and that I'm going to wait until I'm 18.
User avatar #20997 to #20992 - marinepenguin (11/17/2014) [-]
Also if you get caught doing that at all, you can get kicked out of the military forever. They're really strict about drugs, especially marijuana.
User avatar #20995 to #20992 - marinepenguin (11/17/2014) [-]
They can detect marijuana in your system for well over a few months if they do a thorough enough test.
#20981 - fefe (11/17/2014) [-]
Those cambells chunky soups are fucking disgusting most of the time, but damn are they good for dieting. One of the few affordable, filling, and healthy foods that I've been able to find. 110 calories aint bad, was surprised at how well they went with dieting and exercise. Fair Warning, you will probably need to add salt or some spices to make them edible. Other than chicken breast what foods did you guys use to diet?
#20982 to #20981 - KungFuZerO (11/17/2014) [-]
Brown rice and pinto beans. Plenty of protein, almost no fat, and filled me up for hours
#20980 - xxkosukexx (11/17/2014) [-]
**xxkosukexx rolls 43** Comment what you think, no homo tho. Just tryna get input on if i'm lookin fit.
User avatar #21003 to #20980 - jokerjack (11/18/2014) [-]
moar reps of fork to mouth
User avatar #20988 to #20980 - marinepenguin (11/17/2014) [-]
Too skinny.
User avatar #20986 to #20980 - donnybergerstory (11/17/2014) [-]
Look good but you have to put on some mass. EAT!!! I am fat as hell right now trying to lose weight, so I cant eat a lot. Just start eating and drinkin your protein. But try to stay away from shitty foods.
#20983 to #20980 - KungFuZerO (11/17/2014) [-]
You still have a long way to go. Make sure youre lifting heavy and eating a lot. Keep us updated with your progress.
#20979 - KungFuZerO (11/17/2014) [-]
Successful push day. Focusing on upper and inner chest. Any critiques are welcome. Also, favorite forearm exercises? I feel like mine are lacking when theyre not pumped.
User avatar #21034 to #20979 - vanillasmoke (11/18/2014) [-]
I'm tryna make my upper chest pop more I've got the lower but the top has been hiding on me, what do you do for chest?
#21042 to #21034 - fefe (11/18/2014) [-]
For all muscle groups, I do hypertrophy, which is 5 sets of increasing weight, so the first set is around 15 reps and the last is around 5 reps. For chest, I do:
Bench press
Incline Press
Decline db flys
Incline db flys/hex press
Db Pullovers
#21043 to #21042 - KungFuZerO (11/18/2014) [-]
I was signed in when I posted this haha, dont know why it says anonymous.
User avatar #20990 to #20979 - marinepenguin (11/17/2014) [-]
Forearms work awesome with high rep work. Kroc rows, are a good example. Only critique I can even see would be traps could be bigger. Otherwise looking lean and mean.
#20993 to #20990 - KungFuZerO (11/17/2014) [-]
Awesome thanks, ill go heavier on traps next time and see how it feels. And ill try those kroc rows, thanks.
User avatar #20994 to #20993 - marinepenguin (11/17/2014) [-]
Wide grrip snatch pulls are probably some of the best upper back builders I've ever used.
#20971 - jokerjack (11/17/2014) [-]
Sup FJ. I figure since I'm giving out a decent amount of advice on this board, it'd only be fair to show what I look like.

I'm 5'7 1/2" and woke up at 179 this morning looking a touch leaner than days past for some reason and decided to take a pic. Fully gonna make a bullshit excuse here, I haven't been able to properly work out or lift in 4 months.

So 179 here. I was hoping to be in the upper 160s by this point, but have had slower progress due to my horrible habit of binging when pressure from school gets to be too much. I had shoulder surgery in the end of August, and have not been able to really lift for these past 3-4 months. Still managed to go from 193 4 weeks post op to current just under 180 by eating good again and in the right amounts when I'm not being retarded and eating a 12 pack of doughnuts, quart of icecream, and hating myself and life.

It's been a wild ride. Highest weight 220 2 1/2 years ago. Getting to as low as 145 for some fights (this was stupid. I'm short, but my frame could not sustain that weight) then binging and cutting to keep in the 150s while mentally freaked out. Then failing and getting back up to 180. Then essentially giving up when I found out I needed surgery at the end of summer and hit 200 on the scale again. I'm positive I can get back to low 160s, and then do a proper bulk to replace lost muscle from this layoff and be good 170 and then see from there.

Gonna give it another 2 weeks before I start lifting upper body again. I got cleared for some stuff, and managed to hurt my non-surgery shoulder with what I'm pretty sure was from the big double leg takedowns again a sparring partner 2 weight classes heavier. That lifting/pulling inward motion to fully clear the legs I think pulled something and with Thanksgiving next week anyway, may as well not be stupid and take advantage of the break.

Also, no shave November hasn't gone bad.
User avatar #20974 to #20971 - jokerjack (11/17/2014) [-]
The tl;dr version. I know I'm nowhere near the best. But that really doesn't matter to me. I'm content where I am, very happy with where I'm headed, and know what I'm talking about with my past. I'll start really working in the gym again in January, and should be back close to my fat summer lifts by the beginning of this next summer, while being 20 pounds lighter. Hit 455 deadlift and 305 bench were huge PRs that shattered the old ones. My optimal strength at body weight within easy cutting range of lightweight (155) is the primary goal. Aesthetics really don't matter, they just tend to follow along.
User avatar #20973 to #20971 - marinepenguin (11/17/2014) [-]
Dude you make it seem like your body is a train wreck right now. While you could lose some fat, you are still fairly lean, and you have a decent build. I'd say that you have a fairly muscular look right now. Just keep at it, if you are good on your diet 90% of the time you'll be fine. If you can't lift with your upper body super well, then focus on lower body. Get that super strong and you'll be set.
User avatar #20975 to #20973 - jokerjack (11/17/2014) [-]
Nah, not a train wreck. Sorry if it came out that way. Still got the fat, but am down 10 pounds of it than I was a month and a half or two months ago so that's the important part. I'm pretty ok with this, just a little behind schedule of what I set out with recovery goals is all. My chest has shrunk is the one mirror thing I'm not too fond of at the moment. Everything should come back though, that'll just take the longest
User avatar #20977 to #20975 - marinepenguin (11/17/2014) [-]
Might have been my thoughts because of your hesitancy to post pics. But still, it's good to know that your happy with your progress and that you have a plan. My schedule is kind of put on hold until I get back from training. I don't want to put on a ton more size, but I don't want to lose 30 pounds at basic either. So I'm just waiting to see what happens after training and will have to plan when I get out.
#20964 - fefe (11/17/2014) [-]
I have a 34 year old uncle who just wants to lose some fat, now he plans on doing this simply by dieting. He wont be doing any exercise at all but he says he'll stick to whatever diet makes him lose a few pounds. I don't know shit about it but he's asked me for help so can any one of you tell me about such a diet?
User avatar #20969 to #20964 - jokerjack (11/17/2014) [-]
Eating less than he is now. That's really all it is.

Eating at a caloric deficit sucks, any named diet is just a way to try and make it suck less. Low Card, Low Fat, Intermittent fasting, gluten free, ect. All work simply by the inherant nature of eating less if you do one of those.

That said, eating lower carbs is rarely a bad thing for a sedentary idividual. Those are normally the foods causing them to overeat. Eating high fat foods such as eggs, sausage, cheese, beef, ect. can really help the saitey and if they don't need the energy from carbs for working out then you might as well pull back on those
#20960 - profkitty (11/17/2014) [-]
Hey fit, I'm an 19yr old overnight stocker at a store and I can tell my back is going to give out soon, it's killing me in these points or experiencing pinching pains. Any tips to recover quicker laying down certain ways, epson salt baths, anything.
User avatar #20970 to #20960 - jokerjack (11/17/2014) [-]
Dude, see a doctor. A back is nothing to fuck with. The sooner you catch it, the way better it will be.

My mom and all her nurse friends all have reoccuring serious pain in their backs from the poor lifting practices of patients 20 years ago.

Strengthening the back, along with proper lifting technique on the job, will go miles to lowering your risk of injury
User avatar #20972 to #20970 - marinepenguin (11/17/2014) [-]
People don't usually realize how much lifting can help their spinal health, not hurt it. My neighbor has been told by medical personnel multiple times that he should not be walking, he should be in a chair with almost zero use of his legs because his spinal column has been deteriorating. Hes been lifting and now he's a big dude, he walks around and can even run like he's not hurt at all.
User avatar #20952 - malkovo (11/17/2014) [-]
i would really appreciate it if you guys could maybe give me some advice, at my high scool (or college, i live in Norway), we have our own version of arena football, where the two main schools of my town play against each other each year. i play as linebacker, and i also do olympian type weightlifting. i need to be a quicker runner, i weigh 90 kg's, so i am pretty slow, and i was wondering if there is any way i can get quicker without having to run so much, because i hate running to excercise. but anyway, if i could know about some ways of training that increases my speed in any way, that is connected to lifting weights, i would guess jumpin on crates would be good
User avatar #20962 to #20952 - jokerjack (11/17/2014) [-]
Penguin is dead on. The explosiveness from Oly lifts will help you tremendously, but you gotta get your body to make the neurological pathways to put that to your desired use by sprinting and doing agility drills
User avatar #20958 to #20952 - marinepenguin (11/17/2014) [-]
Olympic lifts are great for explosiveness and can help your speed. Power cleans are absolutely awesome. But nothing Will help more then sprinting to get quicker.
User avatar #20978 to #20958 - malkovo (11/17/2014) [-]
fuck, wel well, i better get on the track then :/
User avatar #20948 - donnybergerstory (11/17/2014) [-]
Is it bad that I have considered taking anabolic steroids? I don't think I ever will but I have seriously considered it. I have lost alot of motivation. Motivational speeches aren't helping me anymore. I know I have to find something within, and I seriously considered steroids to help me. I am having such a hard time finding the drive within. I still go to the gym, I still work hard, and I am making gains, but my drive isn't there.
User avatar #20963 to #20948 - jokerjack (11/17/2014) [-]
That's the worst possible reason to take anabolics

The only possible reason to take anabolics would be if you had no desire to compete in any sport (since they're illegal for any sort of sporting event) you were already big, working your ass off, and either gains were just coming slow or not at all anymore, or you desired to look bigger than what is really possible by not taking drugs.

Taking steroids because you are lazy and don't know if you have the willpower to continue lifting is fucking stupid
User avatar #20984 to #20963 - donnybergerstory (11/17/2014) [-]
No I am not sayign trhats why I was going to take them. I was just adding that in there. I just wanted to know if others have considered them. I was just sayign is it bad that I have considered the, I will NEVER use steroids but I was just wondering if it was bad to consider.
User avatar #20957 to #20948 - marinepenguin (11/17/2014) [-]
Steroids won't give you motivation.
User avatar #20985 to #20957 - donnybergerstory (11/17/2014) [-]
Not saying they will. I just wanted to know if you ever considered them like I know i will NEVER use them but I wanted to know if anyone else has considered them. The rest of my post was irrelevant, should have just split them.
User avatar #20987 to #20985 - marinepenguin (11/17/2014) [-]
I would consider taking them in the future, maybe. But only when I was close to reaching my genetic potential. But I'll cross that bridge when I come to it, IF I even reach it.
User avatar #20989 to #20987 - donnybergerstory (11/17/2014) [-]
Okay, like I was saying I was just wondering if anyone else considered taking them because I watched a documentary on them which was saying that they arent all that bad. I kinda regained my mindset and told myself I am a fokin idiot m8.
User avatar #20991 to #20989 - marinepenguin (11/17/2014) [-]
Steroids are awesome with minimal side effects if not abused. But I'd rather go natty for as long as possible.
User avatar #20945 - iliekcereal ONLINE (11/17/2014) [-]
workout advice for someone trying to pitch for my college team next year?I've been working out for a few months now, and I'd estimate that my fastball is probably sitting in the upper 60's or lower 70's at least. However, there is a lot of work to be done, as I probably need to be around 80-82 by next fall. my current program focuses on legs, shoulders, flexibility, and weight loss. I am currently 5'10 188, with a goal of dropping down to 180 or so. any comments appreciated
#20965 to #20945 - jokerjack (11/17/2014) [-]
Just get stronger in general. Run starting strength or stronglifts 5x5 or something along those lines with the workouts based around heavy compound lifts with the barbell

Continue pitching to avoid getting your shoulder tight. But really, speed and power pitching comes from mechanics 1000x more than anything. Yes strength helps, be being able to get full mechanical advantage from your existing body is far more important. Find yourself a quality pitching coach

These are some of the fastest pitchers ever to play the game. None of them look all that strong. They just know how to do this one thing perfectly right
User avatar #20943 - joshwontwon (11/17/2014) [-]
Anyone hear ever used Nerd Fitness?
User avatar #20954 to #20943 - myfist (11/17/2014) [-]
I've read it. It's good in that it tells people to lift weights as opposed to doing fad workout/diet #3598 for 2 weeks for toned muscles. Beyond that though it's not all that handy unless you can relate to the motivational posts. Also, Paleo. Paleo everywhere.
User avatar #20955 to #20954 - myfist (11/17/2014) [-]
My point being that there are better resources if that's what you mean by 'used'.
#20944 to #20943 - fefe (11/17/2014) [-]
no, never. sounds terrible, cliched, and like it wouldn't work.
#20939 - vanillasmoke (11/17/2014) [-]
post your gains! weighing in at 223 lbs
#20940 to #20939 - marinepenguin (11/17/2014) [-]
Damn dude, looking pretty thick. How tall are you?

I'm 6'3 200lb, making steady gains.
User avatar #20951 to #20940 - vanillasmoke (11/17/2014) [-]
I'm 5'11, wish I was 6' plus lol but i've been really seeing gains the past couple months in my size all thanks to protein and heavy eating.
#20953 to #20951 - fefe (11/17/2014) [-]
That's awesome, I've gained 60 pounds in the past year. Being under 6 foot tall and over 200 is really impressive.
User avatar #20976 to #20953 - vanillasmoke (11/17/2014) [-]
honestly it's just genetics
User avatar #20956 to #20953 - marinepenguin (11/17/2014) [-]
How did I get logged out?
#20946 to #20940 - tremuzik (11/17/2014) [-]
Dang, you guys made good gains. I used to look like that till I got my knee injury 2 years ago and I'm just now starting to get back into working out. Any advice? Cause I didn't know wtf I was doing, I only listened to my football coach and now I'm a graduate.
User avatar #20947 to #20946 - marinepenguin (11/17/2014) [-]
You always have the ability to recover from an injury, even get stronger then before. You just have to get back into things, take it slow if you have to.
#20938 - fefe (11/17/2014) [-]
What's the best way to work on my back?
Is it possible with body weights exercises?

Keep in mind I don't have access to a gym.
I'm not opposed to buying a pull up bar that goes over a door/overhang, but I live in a university town, and these apartments are shoddily built. So I don't know if it would fuck the place up or not
User avatar #20959 to #20938 - thisistheguy (11/17/2014) [-]
Make a hyperextension rig
#20941 to #20938 - baglesbites (11/17/2014) [-]
Buy a pull up bar if you can. Another exercise you can do is a reverse row which is basically the opposite of a push up. You could also either a gallon jug filled with water or a backpack loaded with books to do a poor mans dumbbell row. The weighted backpack idea could also be used as a way to add resistance to a reverse row once they get easy for you
User avatar #20922 - perishing (11/17/2014) [-]
Hey guys. So I used to be 170lbs. I am now 154 lbs and still losing. I'm so happy.
User avatar #20923 to #20922 - derpityhurr (11/17/2014) [-]
congrats m8
whats your goal?
User avatar #20924 to #20923 - perishing (11/17/2014) [-]
130 is what I was a couple years ago so that's what I'm aiming for, then I'll see if I can lose more. I'm going to try the armed forces so that will help.
User avatar #20925 to #20924 - derpityhurr (11/17/2014) [-]
What's your height? thats really small
User avatar #20926 to #20925 - perishing (11/17/2014) [-]
Im 5ft4in
User avatar #20927 to #20926 - derpityhurr (11/17/2014) [-]
makes a bit more sense, good luck bruh
User avatar #20928 to #20927 - perishing (11/17/2014) [-]
As a chick I am also trying to loose chest weight. Being a DDD is hard on me.
User avatar #20929 to #20928 - derpityhurr (11/17/2014) [-]
o youre a chick, thats makes even more sense
you cant control where youll lose weight from, usually leaves from your torso last
User avatar #20930 to #20929 - perishing (11/17/2014) [-]
I need more butt and less boobs.
User avatar #20932 to #20930 - marinepenguin (11/17/2014) [-]
Squats and weighted hip thrusts are your best friends for a big butt. also, what service are you joining?
User avatar #20933 to #20932 - perishing (11/17/2014) [-]
Coast guard maybe
User avatar #20935 to #20933 - marinepenguin (11/17/2014) [-]
Ah. Just curious, I'm joining the Air force, I go to basic next spring.
User avatar #20931 to #20930 - derpityhurr (11/17/2014) [-]
Your best bet would be weight training if you havent been already, I'd suggest stronglifts.com but i don't know if youd be able to do the initial weights for the upper body exercises
#20903 - lemongrabble (11/16/2014) [-]
Guys I've gone from a beginner to a novice with ICF program, now I need a new one
What's a good novice routine for someone lifting for aesthetics?
pic related, goal body
User avatar #20949 to #20903 - donnybergerstory (11/17/2014) [-]
Holy fuck. Bro your shredded.
User avatar #20904 to #20903 - marinepenguin (11/16/2014) [-]
It's novice to beginner, novice is bare bones newbie. It goes novice-beginner-intermediate-advanced-elite
User avatar #20905 to #20904 - lemongrabble (11/16/2014) [-]
Sorry about that, I stand corrected....
-Should I continue ICF? My stats are;
Height: 1,85cm (that's around 6.0 i think)
Weight; 65kg (143,3 pounds)
Squat: 20kg
Deadlift: 40kg
Bench: 15kg
Curls: 9kg
(most dumbbell exercises are around same weight)
User avatar #20906 to #20905 - marinepenguin (11/16/2014) [-]
With those stats you'd still be a novice lifter. A beginner should be able to at least squat and bench their own bodyweight. Continue with what you are doing, unless you have been doing it for a while, then change routines because that's not working for you.
User avatar #20907 to #20906 - lemongrabble (11/16/2014) [-]
I've been doing this for over a month, and I think I'm making progress.
Is it okay to add exercises? I feel like I should add more to chest and legs
User avatar #20908 to #20907 - marinepenguin (11/16/2014) [-]
It will take much longer then a month to see solid progress. You should do a program for at least 3 months before changing it up, and even then its not a good idea to do that all the time. If you believe you are seeing progress then don't change anything. As for adding movements, I don't know what your routine is like, and I can't find anything on an ICF program.

What does your routine look like?
User avatar #20909 to #20908 - lemongrabble (11/16/2014) [-]
Day A
Squats 5 x5
Bench Press 5 x5
Bent Over Row 5 x5
Barbell Shrugs 3 x8
Tricep Extensions 3 x8
Straight Bar or Incline Curls 3 x8
Hyperextensions with plate 2 x10
Cable Crunches 3 x10
Day B
Squats 5 x5
Deadlift 1 x5
Standing Press 5 x5
Bent Over Row (10% lighter than Workout A) 5 x5
Close Grip Bench Press 3 x8
Straight Bar or Incline Curls 3 x8
Cable Crunches 3 x10
User avatar #20910 to #20909 - marinepenguin (11/16/2014) [-]
Looks like a full body split. I wouldn't change it. If it's working then its all good. Just keep upping the weights with every workout and getting stronger and you'll see results. That guy in your photo has very little muscle and has no fat but if that's your goal then that's your thing.
User avatar #20911 to #20910 - lemongrabble (11/16/2014) [-]
Thanks for the advice man! Really appreciate it
User avatar #20914 to #20911 - IwantedANONYMOUS (11/16/2014) [-]
I completely change my routine every 6 weeks. during that 6 weeks i will constantly change my rep/set range day to day. keeps your body confused, and lets you build pretty quickly.
User avatar #20917 to #20914 - marinepenguin (11/16/2014) [-]
I misread your comment about your rep ranges. I'm assuming you are still a beginner. When you first work out your body will grow literally no matter what you do. But only to an extent. By doing different rep ranges every workout and not keeping things consistent for "muscle confusion" you may gain 20 pounds in a year, which is okay, then essentially staying the same for the rest of your life. But compare that to 50-60 pounds using consistent and intelligent programming, and then gaining 10-20 pounds a year after that. It's no contest.
User avatar #20916 to #20914 - marinepenguin (11/16/2014) [-]
Muscle confusion doesn't work, your body adapts to changes, and if you change it up every 6 weeks you don't give your body ample time to adapt to these new stresses you are putting on it. You said yourself that you keep your rep ranges similar, which is why you still progress. If you switch auxiliary movements every 6 weeks then that's completely fine, you can even have strength training for 6 weeks then hypertrophy for 6 weeks after that and switch off. But if you switch rep ranges, movements, and styles of training every 6 weeks, have fun staying the same size after your initial growth fizzles out.
User avatar #21088 to #20916 - IwantedANONYMOUS (11/19/2014) [-]
first of all, it does work. Im constantly growing a year and a half into lifting, go look up, Rich Piana, all the guy is switch his routine up, half the time he has no idea what hes doing until he walks into the gym.
User avatar #21089 to #21088 - marinepenguin (11/19/2014) [-]
I know who Rich Piana is. Hes a cool dude and he's really big, but he doesn't use "muscle confusion". He still follows the idea of linear progression, just in a more mixed up fashion. From what I've seen he just switches up between hypetrophy and strength very often, but he doesn't just throw whatever he wants into a workout, on top of that he takes all kinds of anabolic steroids, that doesn't take away from his hard work, but it sure as hell changes how he's allowed to train and still see gains. You've seen growth for a year and a half, cool, good for you. Will you continue to see growth after 2, 3, 5 years? Or progress past a beginner stage? Probably not. Not unless you are using some form of linear progression on the main lifts. I've been training seriously for almost that long and I've gained 60 pounds and added 80-100 pounds on all my lifts.
User avatar #20895 - connorjay (11/16/2014) [-]
Sorry guys, second post of the day to do with the same topic and it's just an update:
Just cracked out 190kg for four reps, and went up to 200kg on the final rep.
200kg was my goal in September to hit by December 15th, so I am fucking happy with that. something like 2.35x my weight

Any advice on what I should do for my next goal (assuming I hit 5x200 next week) ?

I was thinking of a slightly "American" goal of 500lbs, which is around 230kg, but considering I've gone up 20kg in two weeks (or 30kg, can't recall), but I know I will slow the fuck down soon, if not immediately.
User avatar #20902 to #20895 - marinepenguin (11/16/2014) [-]
Yeah I highly doubt you'll continue to see gains like this. You've either improved your technique, increased your grip strength or something to jump up this quick considering where you are.
User avatar #20892 - connorjay (11/16/2014) [-]
Weightlifting straps:

To use or not to use?

Today I am going to try and hit 190kg deadlift, but I don't know if I will be able to, and my grip is one issue. My max thus far is 180kg, but that is without straps, belts or wraps. So what sort of weight should I hit before I start using this shit?
User avatar #20966 to #20892 - jokerjack (11/17/2014) [-]
I for some reason have never gotten benefit out of straps. ((I have womanly short fingers for some fucking reason)

My dead lift was stalled hard at ~365 pounds because I just couldn't pull the bar anymore. Gym doesn't allow chalk. Then I bought liquid chalk based of some advice. It's subtle, doesn't leave a mess, and didn't have grip problems again until I maxed at 455. I got it just to the lockout and my hands were opening and I had to go down in a hurry. Not a big deal though because I think my legs/back could have only done 10-20 pounds more so anytime I'm doing even 3-5 reps I'm able to get weight appropriate for the actual muscles, rather than knowing I was too light because I couldn't hold the bar

Haven't gotten straps to work with me, maybe if I had someone in person showing me them rather than watching youtube videos it'd work. But that liquid chalk stuff worked wonders. And zero mess.

Nothing wrong with supplementing grip on the too heavy shit. Just use without whenever physically possible to keep increasing grip strength. No point letting your legs not advance because your fingers aren't strong enough
User avatar #20896 to #20892 - marinepenguin (11/16/2014) [-]
I'd use straps while maxing out. But I would regularly train with them. Heavy deadlifts help your grip, which in turn will keep you from failing as often.
User avatar #20897 to #20896 - connorjay (11/16/2014) [-]
What sort of weight did you start using them?

At the moment I'm using the usual mixed grip and seem to be okay
User avatar #20899 to #20897 - marinepenguin (11/16/2014) [-]
Around 3 plates. But my grip was weak so I needed them to progress. If you do movements that strengthen your grip then you won't need them as much. Like heavy dumbbell rows.
User avatar #20900 to #20899 - connorjay (11/16/2014) [-]
3 plates is around 170 right?

I might just not buy any and see how I do for the next few months.
User avatar #20915 to #20900 - IwantedANONYMOUS (11/16/2014) [-]
use chalk. You will never use straps again after trying chalk.
User avatar #20920 to #20915 - connorjay (11/17/2014) [-]
I never used chalk either
User avatar #20901 to #20900 - marinepenguin (11/16/2014) [-]
315 pounds, if you use kilos then it's like 143 kg.
User avatar #20921 to #20901 - connorjay (11/17/2014) [-]
Oh okay
User avatar #20886 - thisistheguy (11/16/2014) [-]
Been doing the stronglifts 5x5 program, for about three weeks now, been really stiff and sore around the back and legs. Anyone have any advice on relieving a sore back/legs?
User avatar #20967 to #20886 - jokerjack (11/17/2014) [-]
Eat more, sleep more. Those have always seemed to help even more than stretching and foam rollers (although there are people out there who love those things for damn good reason)
#20898 to #20886 - baglesbites (11/16/2014) [-]
Stretching for around 10 twice a day can be very helpful. Also, body weight squats and going for a walk can relieve lactic acid buildup. Just keep up with your consistency and your body will get used to the training pattern and you'll be less sore
User avatar #20891 to #20886 - leal (11/16/2014) [-]
F O A M R O L L E R
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#20889 to #20886 - magmon (11/16/2014) [-]
Epsom salts and a hot bath. Magnesium is great for sore muscles.
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