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Fitness |OT| A New Era Begins
- Thread starter EssBeeVee
- Start date
I will. Nothing too serious. Just gotta make sure I rest it for a few days.
my gym has been closed from Thursday - Sunday :(
I haven't been able to use the Thanksgiving surplus to get some heavy volume in. All that stuffing.... going to waste RIP gains.
I haven't been able to use the Thanksgiving surplus to get some heavy volume in. All that stuffing.... going to waste RIP gains.
Err I feel like around or less than 50 g a day with protein shake.
Isn't hook grip the strongest grip (or at least tied with over/under)? And I don't think it's very common at all. I think I'm the only person at my gym who hook grip deadlifts, and among my friends too.
To bulk you need to eat more.
Not at all planned rest is great for rebuilding your muscle , recuperating and minor injury repair. All your actual muscle gains are made after you work out - intoduce stress = body response but only with proper rest. I love taking a week off every few months I've never noticed any drop in strength when doing this. The key is to plan the rest around your training or if you just workout every day then no problem when a bad week pops up , boom just make it a rest week. Or that 2weeks in Mexico lol why even try to workout .
Hook grip is a little special because isn't based as much in the raw stregth of your hands as in your will to ignore the pain in the thumbs, but by all odds is the kind of grip that lets you to hold more weight. When people starts to lift and the weights grow (specially in deadlifts) oftenly the hand strength becomes a problem, so they start to use either straps or mixed grip. But mixed grip has it's own problems: when people becomes really strong and start to pull dl of 250+ Kg the risk of tearing a biceps arises. Hook grip prevents that.
In olympic weighlifting hook grip is a must: you can use straps to train, specially if the volume is high, but ultimately you need to use hook grip for any contest and the straps hinder the re-rack in the clean and jerk. So is better to be used to the hook grip asap, because any way you can't use a mix grip fo a snatch. And you are right: lot of people which does recreational weighlifting don't use hook grip, mostly because they don't lift that much so the grip strength isn't a limiting factor for them, but if you take a look at any oly weighlifting channel everyone is using hook grip all day every time.
Unless you weigh like, 80lbs... you'll want to up that.
I believe the OP currently recommends 0.6 - 0.8g / lb (yes, it mixes units... deal with it ;)
So if you weigh like 140lb you'll want to be getting at least 84g of protein a day. If you weigh 200 that would be more like 120g.
I have tiny little girly hands, and not much of a grip... thus far I've been able to use hook grip right up to my 1RM on deadlift. It does still fatigue a little on 5+ reps, but I flat out wouldn't be able to hold onto the bar with a normal grip.
I did 5x235 lbs deadlifts this afternoon and my grip strength is def becoming a limiting factor; I'm going to back down to 225 or 215 though because my form wasn't great on the last couple reps and while setting a personal best is nice, it's more productive & safe to figure out what the heaviest I can lift while still having perfect form.
I've added in 3x60 second farmer carries with 45 pound plates in each hand to the end of my longer weekend sessions; my forearms are on fire by the end. I'll give hook grip a try next time I deadlift.
I've added in 3x60 second farmer carries with 45 pound plates in each hand to the end of my longer weekend sessions; my forearms are on fire by the end. I'll give hook grip a try next time I deadlift.
Hi guys, I just joined a gym. I'm trying to figure out what is the best time to go. I'm trying to avoid crowds. So far I've gone early mornings before work and it's busier than I expected. Are weekends worse than week days generally?
Over in the upside down world there was a thread a little while ago about trying to get rid of your gut and how hard it is. That's where I am now. I've lost 20 pounds, I need to burn a little more fat and gain some muscle. I need to work on my core. I also struggle with skinny arms. Overall I'm happy with my progress, I just need to take that next step.
Over in the upside down world there was a thread a little while ago about trying to get rid of your gut and how hard it is. That's where I am now. I've lost 20 pounds, I need to burn a little more fat and gain some muscle. I need to work on my core. I also struggle with skinny arms. Overall I'm happy with my progress, I just need to take that next step.
Uh yeah I can help lol I've been in and around gyms for decades. Every single gym is the same . Peak use is Monday and declining through the week and peak months are January and September, declining through the year.... Go Friday night we used to jokingly call it the loser cruiser but it's a positive term in this case as it referred to people who had nothing better to do (but actually were very serious about training hence the term we used for each other which was a compliment) ...
Anyway another factor to consider is most gyms are not as intimidating as you first think . Most people with any ounce of sense will be supportive that you are there for similar goals as them. And if it's any comfort the most narcissistic asses will be too busy looking at themselves to notice you lol.
Just do it . Let me know if any more questions.
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It'll hurt, but it's well worth sticking with. I wrap my thumbs with this stuff for protection, and it works fantastically well.
https://www.amazon.co.uk/gp/product/B01AU7ZX6S/?tag=e100-21
Yea it'll hurt for the first month but eventually you'll start growing calluses on your thumbs and then you don't even feel it. I mean, you'll feel the pressure but it doesn't hurt anymore. And I find it feels wayyyyyyyyyyyyyyyyyy better than a mixed grip, especially with my form.
That's ruff
My hands are pretty small too, so I only get my index and middle finger covering my thumb. It might be you just need to stretch your hands a little, unless all the small olympic lifters just have big hands for their size.
I cheat... I've got a thinner deadlift bar for my girly hands. :D
I can still just about manage it if I have to use a proper bar, but my grip is no-where near as strong.
I can still just about manage it if I have to use a proper bar, but my grip is no-where near as strong.
need to get into big boy status and bench 3 plates for reps
that's when you know you are legit
that's when you know you are legit
Nah, that's common place. Now curling a barbell with a plate for reps... baller
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No, but obviously I compensate as appropriate with the weights.
You can actually get thinner bars that are the right weight, but they aren't cheap.
speaking of this, anyone know how much the shorter bar for preacher curls etc usually weighs?
I've avoided using them for anything because I couldn't figure out how to google the answer.
Male olympic barbell has 28 mm diameter and weights 20 Kg; female olympic barbell has 25 mm diameter and weights 15 Kg; both have the same spacing in the knurling albeit the female is 10 cm shorter in length. For small hands the 25 mm shaft can be handy (there's a reason why in strongman competitions oftenly axle barbells are used: a large diameter makes the hook grip impossible so the grip strength and endurance is compromised).
They we're usually 20-25 pounds . But I could see if a supply catalogue says the weight
Gotcha. I only ask because my gym has a few thin bars that still weigh 45 and they are great.
Typically 15lbs
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Adidas is doing a 30% sale. You can grab the white adipowers for 105 if they have your size.
code - CYBER2017
Hi all! Hope you guys are having a nice weekend.
I've got a friend who is interested on going to the gym and asked me for some advice. He was to grow muscle and lose some fat. He considers himself endomorph.
I was thinking on telling him to workout all parts of the body every day he hits the gym, doing different exercises each day, 3 workout this per week. Cardio 20-30 minutes once a week. All this during the first month. After this, I would tell him to work out a single part of the body the day he hits the gym, 3-4 days per week, and cardio once a week.
He likes rowing, so the rowing machine should be a perfect suit for him.
I don't know if all this is a good idea for a beginner.
I don't know much about his current eating habits yet.
I've got a friend who is interested on going to the gym and asked me for some advice. He was to grow muscle and lose some fat. He considers himself endomorph.
I was thinking on telling him to workout all parts of the body every day he hits the gym, doing different exercises each day, 3 workout this per week. Cardio 20-30 minutes once a week. All this during the first month. After this, I would tell him to work out a single part of the body the day he hits the gym, 3-4 days per week, and cardio once a week.
He likes rowing, so the rowing machine should be a perfect suit for him.
I don't know if all this is a good idea for a beginner.
I don't know much about his current eating habits yet.
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Great, we had it here with a ton of family. Successful and exhausting. How about you?
i'm in pretty great shape, i can do as many push ups, pull ups, sit ups, curls and so on as i want, losing count of long sets, until failure. my cardio is 45 minutes of elliptical when i wake up, and 45 minutes before bed.
tldr
i'm really run down. i'm turning 32 soon, i get up and it feels like i'm underwater. my health is stabilized, i don't do drugs besides pot and adderall. i eat one large meal per day, snacking on bars occasionally between.
i'd rather not go down the path of caffeine, but damn something has to change or i'm going to get depressed. i dunno what to do.
IS THIS AGING, OH GOD.
tldr
i'm really run down. i'm turning 32 soon, i get up and it feels like i'm underwater. my health is stabilized, i don't do drugs besides pot and adderall. i eat one large meal per day, snacking on bars occasionally between.
i'd rather not go down the path of caffeine, but damn something has to change or i'm going to get depressed. i dunno what to do.
IS THIS AGING, OH GOD.
Depending on how much you're using and when, adderall might be having bad effects on your energy level, especially if you're using recreationally. The withdrawal can be nasty exactly like that.
Also, yes, aging sucks and if you're anything like me, you're going to find you need a much more consistent sleep schedule as you get further into your 30s.
Also, yes, aging sucks and if you're anything like me, you're going to find you need a much more consistent sleep schedule as you get further into your 30s.
1.5 hours of cardio a day isn't going to help that. Unless you're doing it at a really low intensity, which I very much doubt.
Even simple cardio can mess with the body's ability to recover.
Even simple cardio can mess with the body's ability to recover.
Always a good time. Had 3 days off and did Thanksgiving at my mom's house. We helped out but my mom did most of it because she's awesome.
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How is your nutrition? One meal isn't a lot especially with all the activity it seems you do.
Also pot can reduce your testosterone levels.... The Adderall is more likely the culprit here but others have pointed out other things too which would be worth checking into
If he likes rowing as a cardio I would advise him to take a look at this:
https://thepeteplan.wordpress.com/the-pete-plan/
My tip would be to do rowing a couple of times a week. Start slow, doing 2k in each session in a schedule like this:
Day A: 4x 500m, 3'30" rest between set.
Day B: 250m, 90" rest; 750m, 4'30" rest, 1000m
...Then after a month start to row 3k each session and another month later 4k using the intervals from that page; 4k + rest should take ~40 minutes and ~300 cal. The key in rowing isn't about being comfy with a pace but about hitting goals and being faster and faster over time.
For the lifting part, the best cost effective (in time) schedule He could go as a beginner is to select 3-5 compound barbell movements and train them ~3 days a week using pull ups, dips, leg rises and maybe push ups as complement. You can find some excellent guides at the first page, the most common programs are the Mark Rippetoe's Starting Strength, Ian Heskitt's Stronglifts 5x5 and Jim Wendler's 5/3/1. Any of them are below 10 bucks in the kindle version. SS is the most deep and technical, with ~370 pages in the current 3 edition, and devotes the 75% of the book to the correct form to train and execute the five compound movements in which is based (squat, deadlift, bench press, press and power clean); SS (for novices) promotes to train 3 days a week with 2 compound moves a day, squating twice and deadlifting once a week, doing 3 sets of 5 reps for each movement and using a linear progression. Stronglift's 5x5 follows almost the same schedule but is a very small book (less than 50 pages) and replaces the power clean for the bent over row; they web page resumes perfectly the whole program. Wendler's 5/3/1 (~130 pages) focuses in squat, press, bench press and deadlift and is considered a intermediate program due the way it works with weight % and the relatively low volumes. Must be said: each one of this programs had more advanced versions for not novice lifters.
So, what would I tip him to do? To squat two times a week, deadlift once a week and to do bench press and shoulder press at least once a week. If he has the mobility doing front squats as one of those days would be neat. He should do pull ups and push ups at least twice a week and dips and leg rises at least once. Plus rowing a couple of times a week (better doing it at "rest days", and anyway if must be in the same day never do the cardio before than the big lifts).
Finally, a realistic approach about the expectations: all of those trainers promote heavy caloric surpluses to novice lifters, those programs if followed suitably will provide gains in strength and mass, but won't make your friend lean. Turning your fat into muscle maintaining the same weight is called "body recomposition" and is a very hard thing to achieve. Most of people wanting more muscle and strength must first to "bulk" and then to "cut" (and in the proccess they will lose part of the mass and strength gained). The good thing abouth endomorphs is that He can lose some of those body fat and to increase his muscular mass without entering in a caloric surpluss for a while.
Does multiquote not work on mobile? I can't get it to work....
Anyway the full body workout you proposed is fine to get started but it's also more than acceptable to continue for an extended time.... Working out one body part per workout is used when you are pretty much going every day and you will do high volume to fatigue that body part , because if you say miss a weekend and your cycle is 6 days now it's been 8-9 days since you did that body part. This may work for some people but not for others
Bleh. Lifting is going well, but I just can't seem to get my cycling power / fitness back
Had to drop the power 10% to get through today's session, and that's already down 10% on my peak from August. I hate endurance... if you're not mentally there, it'll destroy you, which of course puts you in a worse position for your next session.
Had to drop the power 10% to get through today's session, and that's already down 10% on my peak from August. I hate endurance... if you're not mentally there, it'll destroy you, which of course puts you in a worse position for your next session.
My bluetooth earbuds died out completely yesterday.... Can't get some till Thursday. -_- ... Welp it looks like my first week break from training.
OP
OP
Week 3 starts tomorrow. last week of going heavy. doing doubles. RIP.
get some earplugs and hum. that's what i did but using my dead battery earplugs lol.
I happen to be one of them but I wouldn't let the lack of music interfere with my routine.