thread of getting sw0le

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ok I'm never opening this thread again

sug sug sputnik (seandalai), Thursday, 25 October 2012 00:29 (five years ago) Permalink

dying

Online Webinar Event for Dads (harbl), Thursday, 25 October 2012 00:29 (five years ago) Permalink

He would do well in a hunter-gatherer-type of society.

Van Horn Street, Thursday, 25 October 2012 00:29 (five years ago) Permalink

Nah. He'd lose muscle mass like crazy in a hunter-gatherer society, cuz hunting is only a marginal source of protein and calories in such societies.

Aimless, Thursday, 25 October 2012 00:31 (five years ago) Permalink

Plus if he tried to run he'd just tip over.

Gary Mayonnaise (Old Lunch), Thursday, 25 October 2012 00:53 (five years ago) Permalink

all his gym equipment would just be rocks

Online Webinar Event for Dads (harbl), Thursday, 25 October 2012 00:54 (five years ago) Permalink

karl malone to thread

all mods con (k3vin k.), Thursday, 25 October 2012 01:01 (five years ago) Permalink

The navel on that guy is ugly as sin.

Aimless, Thursday, 25 October 2012 01:22 (five years ago) Permalink

Never done this, but I think it would be... relaxing? Does that make sense? De-stressing, anyway.

Is it supposed to be combined with cardio in particular ways?

Could I do it at home without practicing with a trainer at a gym first, or would that inevitably lead to screwing up?

ljubljana, Thursday, 25 October 2012 01:28 (five years ago) Permalink

is this any weight lifting or only free weights, olympic lifts?

乒乓, Thursday, 25 October 2012 01:31 (five years ago) Permalink

it's just getting sw0le

Online Webinar Event for Dads (harbl), Thursday, 25 October 2012 01:33 (five years ago) Permalink

kk *getting sw0le*

乒乓, Thursday, 25 October 2012 01:35 (five years ago) Permalink

i got this book called the new rules of lifting for women and i finished stage 1 but instead of moving on i decided to keep working on basic things and doing things i want to do. i did it at the gym. i think there are limited things you can do at home but not all of it. ljub aren't you in school? you have a gym! it's best to have access to barbell and heavy dumbbells. it is very de-stressing. you don't have to do cardio. it's like how you are supposed to feel after yoga but not bored. i did not use a trainer. it only felt awkward for a few times then i started to not give a shit about looking dumb. my gym is all gays anyway. i watched some youtubes about how to do stuff.

Online Webinar Event for Dads (harbl), Thursday, 25 October 2012 01:38 (five years ago) Permalink

um what's the difference betweengetting sw0le and getting swOle? and which one is easier to accomplish if I'm not the bodybuilding type? swole with an O sounds like it might be more work.

and yet (unregistered), Thursday, 25 October 2012 01:38 (five years ago) Permalink

one is on i rate everything, one is for a general audience

Online Webinar Event for Dads (harbl), Thursday, 25 October 2012 01:41 (five years ago) Permalink

http://i.imgur.com/OJxLK.jpg

Nilmar Honorato da Silva, Thursday, 25 October 2012 01:48 (five years ago) Permalink

xp yeah, I'm in school, but the gym is kind of far and I'm too stressed out to make it a priority to get there. Home I might actually do. 'Like yoga without the bored' is exactly what I'm after.

ljubljana, Thursday, 25 October 2012 03:05 (five years ago) Permalink

frank yang appreciation the2ad

dylannn, Thursday, 25 October 2012 03:38 (five years ago) Permalink

https://www.youtube.com/watch?v=OdiCB-pdC6g

(╯︵╰,) RIP (am0n), Thursday, 25 October 2012 05:06 (five years ago) Permalink

that's me

Online Webinar Event for Dads (harbl), Thursday, 25 October 2012 11:35 (five years ago) Permalink

Mark Rippetoe's Starting Strength Routine:

*note the dip/chin isnt in the original program

Here is a routine from Mark Rippetoe’s book called “Starting Strength”. You can buy the book at www.startingstrength.com. It includes endless useful info that all beginners should learn. But as for the program he suggests, his clients that he gives it to on AVERAGE gain 30-40 pounds in about 6 months or so which is amazing gains.

The program is as follows:

You alternate Workout A and Workout B every other day, 3 times a week. So you could either do Mon, Wed, Fri or Tues, Thurs. and Sat. Depending on what works best for you.

Example:

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Etc.

For the actual workouts read below:

Note: This doesn’t include warm-up sets

**Means this is OPTIONAL**

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)

Assistance work:

Most people cant get it through there head that compound lifts also work your arms Plenty and always Insist on direct arm work. As quoted by Madcow2, “Don't **** with this. Every bodybuilder seems to have Attention Deficit Disorder and an overwhelming desire to customize everything.” If you are one of these people note that you have the option of doing the dips and chins which give PLENTY of arm work. Abdominal work is fine to do also if needed.

I recommend weighted decline sit-ups and/or Hanging Leg Raises at 2x8-10.

Weight:

As for the weight, make sure that you use the SAME weight throughout the sets. For example if I do the first set if Squats with 200lbs then I do the other 2 sets of squats with 200lbs.

Every week make it a goal to increase each of your lifts by 2.5%. Meaning if I lifted 100lbs for my Bench Week 1 then Week 2 I would try for 102.5lbs. If I did 200lb Squats Week 1 I would try for 205lbs in Week 2. Sometimes you will be able to do more but don’t mess with your form just to lift more.

Warm-up Sets:

Before all your working sets it is best to do a few warm-up sets. Specifically for your first lift. You don’t have to do the whole thing for the other lifts but definitely the first.

What you do is you ramp your weight up to your working sets.

For example:

2x5xbar (sets x reps x weight)
1x5x85
1x3x125
1x2x155

And the working set weight would be 175.

If you are lifting your working sets under 150 I would cut out the 3rd warmup set of 1x5 because it wont be needed.

The Lifts:

**Used references and quotes from Madcow2 and Bodybuilding.com**

Barbell Squat: These should be full range Olympic style squats. Use the full range of your body - that means as low as you can go which for almost everyone is past parallel. If the top of your thighs aren't at least parallel it's for sh!t. If you think this is bad for your knees going low, you and whoever told you that are relying on an old wives tale. Anyone who knows the human body will tell you that below parallel is MUCH safer on the knees whereas parallel and above put all the sheer right on them and doesn’t allow proper transfer of the load to the rest of your body (this is how your body was designed).

Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your THIGHS ARE AT LEAST PARALLEL TO THE FLOOR. Once you reach the bottom position, press the weight up back to the starting position.

Video: http://www.bodybuilding.com/fun/2003/barbellsquat.wvx

To be honest ATG (Ass to the Grass) squats work the best IMO. What you do is you go ALL the way down until your hamstrings touch your calves and keep the same Olympic squat form.

Barbell Deadlift: Each rep is deweighted fully on the floor. No touch and go. This is called the 'dead'lift because the weight is 'dead' on the ground. You can touch and go warm ups but that's it.

This is a very complicated exercise so here is bodybuilding.com’s detailed instructions on this lift.

Flat Barbell Bench Press: Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbell above your body, then lower slowly to the middle of your chest. Without bouncing the weight off your chest, drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked. Lower the bar down slowly.

Standing Barbell Military Press: Standing overhead presses. Supporting weight overhead is a fundamental exercise and stimulates the whole body.
Raise barbell to your chest with your hands shoulder width apart. Lock your legs and hips. Keep your elbows in, slightly under your bar. Press bar to arm's length overhead. Lower to your upper chest or chin (depending on what is comfortable).

Bent Barbell Row: Raise barbell to your chest with your hands shoulder width apart. Lock your legs and hips. Keep your elbows in, slightly under your bar. Press bar to arm's length overhead. Lower to your upper chest or chin (depending on what is comfortable).

Power Clean:http://www.exrx.net/WeightExercises/OlympicLifts/PowerClean.html

Chin-Up: Hold the chin-up bar with a supinated grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to the starting position. Do NOT swing back and forth! Using this grip works more of your biceps than your back or lats.

Dip: Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up in same posture and repeat. You can bend and cross your legs or keep them straight.

The Diet:

If you are bulking, which is what people usually do on this program, you need to be eating like there is no tomorrow. 3000-4000 calories a day. Make sure you get 1 to 2 x your bodyweight in protein (in grams) and more than that in carbs. Mark Rippetoe also suggests that you drink up to a gallon of milk a day and plenty of water.

Your bulk could be clean but its hard to do so. I suggest just going all out and getting any protein you can get your hands on. For example lean grilled chicken and egg whites is best but if you want to gain that muscle fast then ground beef, steaks, whole eggs, cheeses etc is great. Eat a lot of oats, pasta, wheat bread, yogurt, cottage cheese, tuna, etc.

Make sure you get a huge breakfast. Mark recommends 4 huge meals a day with breakfast being the largest. Make sure all your meals have plenty of both carbs and protein! Also look into getting a PWO shake for post workout to get some carbs DIRECTLY into your system when your done lifting. Then an hour later eat a meal. Its also good to eat a snack before bed. Just remember to get big you need to eat big because eating is 90% of your muscle gains.

Quote:
1. What are ATG Squats?
ATG is short of Ass To Grass. It means a full squat. Go as low as you can go.
Squat depth is extremely important and makes a huge difference in your development. Going deeper is more uncomfortable and difficult, but by far more beneficial. Not only does greater depth require greater muscle fiber recruitment, which means greater overall training benefits, but the degree of squat depth strongly influences the loading of the different hip and torso extensor muscles and stabilizers.
[kethnaab]
Hamstring flexibility and structure will ultimately decide how low you can go without your lower back rounding under (which is VERY bad bad bad). Each person's structure will differ, so what is "ATG" to one may not be ATG to another. Ultimately, you cannot control your structure, but you CAN control your flexibility, so ensure adequate hamstring flexibility to maximize benefits, range of motion, and safety.

2. I've got large legs already. Do I really need to squat?
Yes. You need to squat. Squating will stimulate growth in the whole body given that the leg muscles are so big. If you take the squats out, then this isn't Starting Strength anymore.
Still not convinced? Read this

3. I work out at home. I don't have a squat rack. How can I do this routine?
You need to be able to squat. This is the single most important thing in the program. Get a part time job to make enough to buy a squat/power rack or gym membership.
Without someplace to squat you absolutely cannot do this program.

There is also an alternative if you've already got a bench. Did you consider grabbing the barbell from the back of your bench? You may need to re-arrange your home gym, but you may well be able to squat from behind your bench setup.

4. Do I need a belt?
No. You shouldn't need a belt. A belt will take away from the natural 'core' belt that we're all equiped with. If you wear a belt, you'll become more reliant on this and your core muscles will not get a workout.

Later in your training, you may need to use a belt, but for now, part of "Starting Strength" includes "Starting your Core Strength" to prepare you for your further training.

5. I know this is mainly for building strength and mass. Can I do it while I cut?
[kethnaab]
Newcomers can frequently add muscle so rapidly that, with a clean diet, they will lose bodyfat as if they were cutting. Also note, cutting typically involves an abundance of cardio, which will be VERY detrimental to gains. Younger fellows especially will probably be able to get away with zero cardio while on this program, and will notice a substantial fat loss.

[Ripstone]
Cutting is more about changing your nutrition plan, not your lifting routine. One is going to find it very difficult(if not near impossible) to gain size on a cut, however strength gains on a cut can(and should) occur. In order to gain size you need to a) eat a caloirc surplus, which during a cut one is obviously not doing b) progess in the weight you use, which "Starting Strength" will take care of.

In order to gain strength you need to:
a) progress in the weight you use, which again "Starting Strength" should accomplish.
b) become more neurually efficent
c) obviously progress in the weight you use.

However, you DO NOT need to eat a caloric surplus to gain strength, it just makes it easier to gain strength if you do eat at a calories surplus, but again you DO NOT need to do so.

6. My arms are small, and there isn't any direct work for the arms. Can I add in some curls?
Your arms will still get worked through every day through the Bent Over rows (or PowerCleans) and with pressing and pulling motions.

Do NOT add any arm work for AT LEAST the first 2-3 weeks. At this point in time, you can add in dips and chins on alternating workouts, 2 sets of 8 reps (Add weight if needed).
As your workload increases, you can add a 3rd set and more weight to keep your repetitions at 5 reps per set
Note: According to the book Starting Strength, this additional work is not included.

7. It seems like I'd have this all done within 10 minutes of walking into the gym. Is that all there is to this program?
Yes. That's it, but you need to take into account that there are warm up sets. Overall, this workout should take you around 45 mins to complete, which is ample for a workout.
The amount of time you spend lifting really doesn't matter all that much. All the matters is if you are progressing in the weight you use as often as possible(ie; adding weight to the bar, which is the goal of "Starting Strength").

8. I keep hearing different opinions of how to progress. Do I need to increase EVERY workout?
That's right. The intention is that you start light. You should be able to add 2.5% of each lift every workout. However, if you feel it was heavy for you then do the same weight next time. It's recommended that you do this only to a maximum of 3 workouts in succession. If you're still having trouble, then you'll need to reset for this weight.

[kethnaab]
Keep in mind that adding repetitions is also progress. If you try 100 lbs and get 5, 5, and 3 repetitions on your 3 sets, then next workout, you try 100 again. As long as you get 5, 5, and 4 (or 5), then you are progressing. Adding weight to the squat on a weekly basis is a must, however. There should be no reason to go 2 consecutive weeks using the same weight.

9. Why is there only 1 set of 5 for deadlift? Surely that's wrong
No. Again, these are the working sets and don't include warm ups. Deadlifts are a very intense exercise for the body, and is ample in conjuction with the squats being done.
Trust the program as it is. Mark Rippetoe has the knowledge to create it. Have faith and trust that it will work for you.

10. What is a good rest interval?
As for the rest interval, Rippetoe suggests 1-2 minutes for the worksets, with no rest needed for warmups You can take up to 3 minutes for the heavy sets, depending on how you feel.

11. I think I hurt myself doing the squats. The bone at the top of my neck is sore
[kethnaab]

1) Use the closest grip on the bar you can use comfortably. This forces your upper back, delts and traps to tighten up and support the bar better.

2) Make sure your elbows are BEHIND the bar, not underneath the bar. This takes strain off your wrists and helps ensure your delts, traps and upper back muscles are flexing nice and tight during the squat.

3) Do NOT NOT NOT look up! This is ridiculous! This forces your upper body to lean forward slightly as it will naturally put the bar off center. Just look forward, i.e. neck in a "neural" position. If you were to stick a grapefruit underneath your chin and hold it there for the duration of the squat, your upper back and neck would maintain proper alignment. You'd also look liike a jackass, but that's beside the point.

12. What angle rows are we talking about here, is 45 degress ok that is what I usually do with bent over rows.
[kethnaab] ideally, rows will be done with your body parallel to the floor.
Go here and wade through to the bottom where I describe (and post a nifty pic) of how to do the row properly (known as "Pendlay rows" or "JS Rows"

13. So, if i do the Rippetoe's program, and eat a lot of protein and all those calories, wouldn't I get fat, instead of gain muscle? all those calories kind of a lot.
As commonly seen, "Lifting builds strength, eating builds muscle". If you ate all those calories while you sat on the couch and didn't lift weights, then yes. However, given the workload of this program it will assist with building muscle

Age and, of course, metabolic rate, play a role. Typically, a skinny teenager will be able to eat anything and everything he sees, as long as he is lifting with this program. The eating will fully support the training. Chubby teens or older people will obviously need to cut back a bit on the caloric info, and as mentioned earlier in the cutting question, a clean-eating trainee can gain a significant amount of strength and muscle mass while burning bodyfat, and cardio won't necessarily be required.

14. How long do I do this program?
You continue doing it until you stop progressing.

15. I know my 5RM for each of the exercises. Do I just start with that?
No. It's intended that you start light, and that you shouldn't even KNOW your 5RM. If you do, then you can safely start with 70% of your 5RM, and start progressing from there. Yes. It will seem light, but you'll be lifting your 5RM (and more) before long as you're adding every workout

16. I'm not in the US. How can I buy the book?
You can try www.amazon.com. I'm in Australia (Short One), and I've been informed and seen that the cost to Australia isn't too bad. 11.98USD (as of 20-Jun-2006) for one book. Cheaper if you buy more than 1 book

18. Is doing cardio ok with this program?
It's fine to do moderate cardio with this program.
Note: Beginners will build enough muscle with a clean diet that that fat will be burnt with minimal to no cardio.

19. I see lots of people saying PR!!! what does PR stand for?
Personal Record.

20. Is taking creatine and an NO ok with this routine? such as cellmass and NO-xplode?
It's fine but it likely won't make much difference. The most important thing is to be eating a lot of quality nutritious food. Diet is the big factor, supplements are a very small factor and not at all necessary.

21. Is it ok if I do militaries seated?. I have a low ceiling and I'll punch a hole in the ceiling if I do.
It is recommended that you do them standing up as it will give your core a workout as well stablizing.
However, if doing them outside/elsewhere is not an option then doing them seated is better than not doing them at all. If you have to do them seated be mindfull of your form so that you don't turn it into an incline press

22. Do I have to do the workouts on Mon, Wed, Fri?
The requirement is 3 nonconsecutive days each week. The exact days are up to you.
You don't have to do it on Mon, Wed, Fri. You can do Tue, Thu, Sat, as long as you're having at LEAST 1 day rest between each workout. If you can't manage this, then the program is not right for you at this point in time.

23. My calves are lagging. What exercise can I do to bring them up?
If you're not already doing the Power Cleans with this routine, you may wish to consider doing them, as doing PowerCleans properly encourages the use of the calves
Squats will work your calves too, and as all pro is quick to point out. "Have you ever seen a powerlifter with small calves?"
I started the program this week, and am looking forward to the strength gains that are bound to come.

A couple of things I've learned sofar:

Warmups:
It's always a good idea to do a warmup that closely resembles what you're about to do for the main part of your workout session. In this case, the strength session, we want to start off with bodyweight or lightweight excercises that mimick the excercises that are about to come, and work up to our 50-90% max. This is not set in stone, if you want to do burpees, pullups and squat-jumps as your warmup feel free to do so.

Most people however, including BlessedSamurai (to name a familiar name ) and other strength and conditioning coaches, do something similar this:

1x8 Bar
1x6 50%
1x4 70%
1x2 90%
3x5 100% (Work Set)

Rest periods:
Keep the rest periods between 60-120 seconds, you can get away with 60 seconds or less when the weights are still light. As the weight increases you might want to add to the rest times aswell. I'm with Chad Waterbury on this when he says keep the rest periods low for strength and muscle gains.

Quote:
Originally Posted by Chad Waterbury
I define short rest periods as any time less than two minutes between sets. The antiquated 3-5 minute rest periods recommended in every ****** newsstand muscle mag made me incredulous. As it turned out, my instincts were right on target.

My empirical evidence has shown that short rest periods will lead to a great hypertrophy response. In other words, five sets of ten reps with 60 second rest periods will induce more hypertrophy than five sets of ten reps with three minute rest periods. An even better option is to utilize short rest periods with low-rep (1-5 repetition) training parameters. This is precisely what 50% of my ABBH program is based on.

If you keep the rest periods short, you’ll stay more focused. In addition, you’ll keep the nervous system revved up, and you’ll get out of the gym quicker. For certain trainees who only seek maximal strength increases, shorter rest periods are still possible by alternating between opposing muscle groups (antagonist training).

Bottom line: If you seek hypertrophy, keep your rest periods under two minutes. It’s preferable to utilize a 60-90 second range when training more than six sets at a load greater than 80% of your 1RM.
Extra excercises: (Accessory Work)
Again, the accessory work isn't set in stone, but it's a good bet to add chins and dips with a set/rep range that you're comfortable with. I'm using 3x3 for pullups and adding 1 rep every week, I'm also doing GTG for pullups on a daily basis so I kept the workload low.

The program calls for either Rows or Snatches, you might want to do both, so here's what another forum member did:
Quote:
Originally Posted by Tad_T
Workout 1

Core lifts
Squats = warmup then 3 x 5
Bench = warmup then 3 x 5
Deadlift = warmup then 1 x 5

Accessory Work
Dips = 3 sets
Pendlay rows = warmup then 3 x 5
Abs = 3 sets

Workout 2

Core lifts
Squats = warmup then 3 x 5
Overhead press = warmup then 3 x 5
Power clean = warmup then 3 x 5

Accessory work
Pullups = 3 sets
Abs = 3 sets

carne asada, Thursday, 25 October 2012 13:12 (five years ago) Permalink

What's going on itt?

I'm kinda swole and looking for a community.

(*・_・)ノ⌒ ☆ (Je55e), Thursday, 25 October 2012 15:30 (five years ago) Permalink

it's about lifting heavy shit

carne asada, Thursday, 25 October 2012 15:37 (five years ago) Permalink

do your squats and deadlifts yo

carne asada, Thursday, 25 October 2012 15:39 (five years ago) Permalink

i do something pretty much like what carne asada posted there

goole, Thursday, 25 October 2012 15:40 (five years ago) Permalink

i drink a lot of whole milk but that "gallon a day" business is crazy

goole, Thursday, 25 October 2012 15:41 (five years ago) Permalink

i hit a PR last week! overhead press 100lb 3x5

goole, Thursday, 25 October 2012 15:42 (five years ago) Permalink

did 2x2x2x2x2 of heavy box squats yesterday

carne asada, Thursday, 25 October 2012 15:43 (five years ago) Permalink

Milo z. to thread he knows what's up

carne asada, Thursday, 25 October 2012 15:46 (five years ago) Permalink

if you get annoyed by old dudes with wack form and young dudes doing curls, this thread is for you

goole, Thursday, 25 October 2012 15:48 (five years ago) Permalink

if you get annoyed by people who don't squat past horizontal and put that foam roller thing on the bar, this thread is for you

caek, Thursday, 25 October 2012 16:24 (five years ago) Permalink

my squat is good, my overhead press is feeble.

caek, Thursday, 25 October 2012 16:25 (five years ago) Permalink

also my row form is pretty awful (via hilarious flexibility)

caek, Thursday, 25 October 2012 16:25 (five years ago) Permalink

strict OHP always makes me feel so weak because i want to dip at the knees and get a little jump in.

carne asada, Thursday, 25 October 2012 16:31 (five years ago) Permalink

about 6 months ago i could not even do an air squat to depth without falling over but my squat is pretty good now

carne asada, Thursday, 25 October 2012 16:34 (five years ago) Permalink

are u guys gonna beat someone up

(╯︵╰,) RIP (am0n), Thursday, 25 October 2012 16:36 (five years ago) Permalink

too old to get swole, but I support this thread

watch that lower back position, y'all

Brad C., Thursday, 25 October 2012 16:47 (five years ago) Permalink

i am not getting sw0le, but i am getting fat. maybe i can get fat and sw0le.

toto coolio (clouds), Thursday, 25 October 2012 16:51 (five years ago) Permalink

Yes im always super deliberate on my lifts for fear of messing up my back xp

carne asada, Thursday, 25 October 2012 17:13 (five years ago) Permalink

I'm just lurking here bc I'm somewhat interested, though I can barely lift my groceries

set the controls for the heart of the sun (VegemiteGrrl), Thursday, 25 October 2012 17:16 (five years ago) Permalink

also bc cheering on harbl :)

set the controls for the heart of the sun (VegemiteGrrl), Thursday, 25 October 2012 17:16 (five years ago) Permalink

i knew i'd hit some kind of beginner threshold for sw0leness when i found myself enjoying mark rippetoe youtubes for an hour at a time

goole, Thursday, 25 October 2012 17:25 (five years ago) Permalink

haha otm

caek, Thursday, 25 October 2012 17:36 (five years ago) Permalink

I recently hired a personal trainer on a contract for a tremendous number of sessions to ensure my commitment to working out, and despite certain small wrenches in the works, it's starting off nicely and making me feel good about the mid-term future of my physical and mental health. Last time I had a trainer I was only half-assing it (drinking tons (not drinking at all now) skipping sessions, not really 100% in the game) but the cosmetic results still blew me away. That's not what I'm in it for, and body definition is gravy that will make the other benefits extra good.

(*・_・)ノ⌒ ☆ (Je55e), Thursday, 25 October 2012 17:56 (five years ago) Permalink

honestly part of the mental game with this for me was finally admitting to myself that yes, a strong minority motivation was 'cosmetic'

goole, Thursday, 25 October 2012 18:01 (five years ago) Permalink

goole congrats on being sw0le :)

seasonal hugs (upper mississippi sh@kedown), Thursday, 25 October 2012 18:02 (five years ago) Permalink

oh man i'm nowhere near my sw0le g0ls

goole, Thursday, 25 October 2012 18:04 (five years ago) Permalink

learning to do olympic/power lifts *correctly* (or so i hope) in the past year or so has been really mind-blowing. sort of a light turning on: "so THIS is what it's supposed to feel like." I actually enjoy squatting, dead-lifting, and all that now. and i pretty much gave up any exercise that doesn't work at least a few muscle groups at a time.

i go to the gym every 4th day (doing yoga on the 3 days in between) and try to pack in the protein and i've never felt better in my life.

ryan, Thursday, 25 October 2012 18:04 (five years ago) Permalink

It’s amazing how different standards are IRL at the average gym/ on here with normal non lying people vs in “lifter” forums where they will be like “lol your squat is nothing 2x body weight is the minimum to call yourself a man”

Fedora Dostoyevsky (man alive), Wednesday, 21 March 2018 02:56 (one month ago) Permalink

Even those “strength standards” websites where they say you are “stronger than x% of lifters” if you can lift y. I forget sometimes that that’s out of people who lift, not out of everyone.

Fedora Dostoyevsky (man alive), Wednesday, 21 March 2018 03:15 (one month ago) Permalink

Uh 245 x 5 bench is super impressive by any standard.

One bad call from barely losing to (Alex in SF), Wednesday, 21 March 2018 03:30 (one month ago) Permalink

map that's nuts. your numbers, not the chad meme, but that is too really

goole, Wednesday, 21 March 2018 19:00 (one month ago) Permalink

just made the switch from machines to free weights and all I have to say is OWWWWW

Simon H., Wednesday, 21 March 2018 19:00 (one month ago) Permalink

i run 2x wk because... i like it? i mean not really, but i like the process of it, getting out in my neighborhood, time to listen to something uninterrupted, all that. i run outside even in winter -- with bouts of extreme cold, snow, ice, i've probably been going more like 1x/wk since december

sleep is probably my biggest problem. it's something i've been trying to address for a while, not very well, and my job has been uncooperative. i get probably 7 hours avg?

so yes i'm probably carrying a lot more fatigue, esp in my butt and legs, than i should be, into the workout.

i think my warmup progression is fine: x3 50%, x1 75%, x1 90%. which at those low weights is pretty much nothing.

there is something mental, about fearing for my low back, that magnifies all the (relatively minor) stresses of squatting. like i said, it's not completing the rep but committing to the descent where i'm failing. i've tried to rebuild confidence by resetting but it hasn't done the trick :/

i think rather than just doing squats only 1x a week, i'll put them in my B workout (i was doing some light fronts). just making the attempt more often is probably good.

goole, Wednesday, 21 March 2018 19:13 (one month ago) Permalink

When you say x3 do you mean three reps or three sets? Because if that's reps I think it's way too little of a warmup/build.

Fedora Dostoyevsky (man alive), Wednesday, 21 March 2018 20:41 (one month ago) Permalink

cof dehydrates u tho

i wld have a small bowl of fiber cereal (anything that helps you poop ftw!) some milk and a banana

amt shld be something yr comfortable with and not something that will make u throw it all up which prob depends on yr weight/body fat tbh

― F# A# (∞), Tuesday, March 20, 2018 6:07 PM (yesterday) Bookmark Flag Post Permalink

Cof is a diuretic. It increases how much you pee. I don't think half a cup or so right before a workout is going to dehydrate you to a significant degree.

Fedora Dostoyevsky (man alive), Wednesday, 21 March 2018 20:44 (one month ago) Permalink

right, i think like all things food/exercise, it depends on your age, body and your eating habits

many many years go i used to run a lot and i found it dehydrated me very fast (weather is an important factor as well), so anything would exacerbate it

while i actually love running, i haven't done it in years because i found it hindered most of my performance and gains, even when i was running twice a week. i spoke with a marathon runner turned sw0le bro a few years ago and he was in the same situation i was in but he told me to dramatically reduce my cardio and increase my weights and i would get better results, which it did

for the last few years or so i'll run a few miles maybe once every few months, but i do hike and do light forefoot jogs up mountains (one of my favourite things to do) every once in a while

cardio in general is not a priority for me, exactly because it affects my weight lifting, but i love that it makes my lungs/heart feel better and helps my breathing (similar to yoga)

F# A# (∞), Wednesday, 21 March 2018 21:30 (one month ago) Permalink

tbc, btw, I was saying map's numbers are irl impressive. Whereas I have been on lifting forums where people act like that's nbd. Also the strength "standards" sites can be deceptive. For example, they put me at "novice" in bench for my bodyweight and say that I am "stronger than 40% of lifters" in my category. But that category is not all men, it's men who lift. So approaching even the middle of the pack for lifters feels like an achievement.

Fedora Dostoyevsky (man alive), Wednesday, 21 March 2018 22:37 (one month ago) Permalink

whatever you have to tell yourself breh..

illegal economic migration (Tracer Hand), Wednesday, 21 March 2018 23:53 (one month ago) Permalink

Lol all I will reiterate is by any standard 245 x 5 bench is impressive (that’s probably a near 285 1RM). The other numbers are all good too, but I know very few lifters who regularly bench that amount and I’ve lifted for years now and am nowhere near nor do I have aspirations to that weight.

One bad call from barely losing to (Alex in SF), Thursday, 22 March 2018 01:43 (four weeks ago) Permalink

i run 2x wk because... i like it? i mean not really, but i like the process of it, getting out in my neighborhood, time to listen to something uninterrupted, all that. i run outside even in winter -- with bouts of extreme cold, snow, ice, i've probably been going more like 1x/wk since december

sleep is probably my biggest problem. it's something i've been trying to address for a while, not very well, and my job has been uncooperative. i get probably 7 hours avg?

so yes i'm probably carrying a lot more fatigue, esp in my butt and legs, than i should be, into the workout.

i think my warmup progression is fine: x3 50%, x1 75%, x1 90%. which at those low weights is pretty much nothing.

there is something mental, about fearing for my low back, that magnifies all the (relatively minor) stresses of squatting. like i said, it's not completing the rep but committing to the descent where i'm failing. i've tried to rebuild confidence by resetting but it hasn't done the trick :/

i think rather than just doing squats only 1x a week, i'll put them in my B workout (i was doing some light fronts). just making the attempt more often is probably good.

As somebody with recurring lower back issues, I (literally) feel your pain. I also run, and I also don't get enough sleep. I still don't see why if you're consistent in all of those things you shouldn't be able to make gains. I used to be wary of running/cardio while lifting, but I missed running and decided to prioritize it higher. I don't think doing this has hurt my ability to make gains with my squat, because I'm consistent. If I can finish my reps, and I can add weight to the lift as my program requires, then it can only be a good thing.

Without knowing any specifics about your lower back problems (or mine, actually, since neither doctor I've had since has never been able to solidly diagnose anything), I will just say that one thing I did to build back confidence after recovering from injury was doing paused-breathing squats as an assistance movement. Start with just the bar and work up to what you feel comfortable with. Drop down, keeping all of your muscles tense and flexed, and take ten or so deep breaths from the belly without losing your tightness. I still do a few of these while warming up to get myself in the zone mentally. I also personally favor a lighter higher-rep warmup. Even if it's with a 25 pound bar; more reps = more practice and I think it goes further to limber up than low rep heavy warmups do.

beard papa, Thursday, 22 March 2018 18:38 (four weeks ago) Permalink

Lol all I will reiterate is by any standard 245 x 5 bench is impressive

https://imgur.com/a/azc9R

beard papa, Thursday, 22 March 2018 20:05 (four weeks ago) Permalink

i'm done with my work thing and i actually slept last night so i'm ready to be back in the gymm and eating real foods. my knee is still kinda iffy. i'm just gonna work on chin-ups and butt stuff and benching for a while.

forensic plumber (harbl), Saturday, 31 March 2018 13:09 (three weeks ago) Permalink

Just signed back up at the gym yesterday and did my first workout in like 8 months? It felt so good! I'm starting REALLY light (and i'm still fairly sore) but I'm really excited to be back. Also have a ton of protein powder and an unopened thingy of creatine that map told me to get. I just kinda dicked around with a few diff things yesterday but I also wanna develop a new workout routine and I'm excited abt that too, the gym is cool

the masseduction of lauryn hill (Stevie D(eux)), Wednesday, 4 April 2018 20:47 (two weeks ago) Permalink

i'm going much lighter on weights and trying to do more flexibility / leg stuff good for running, because i'm moving to MOAB in two weeks!

map, Thursday, 5 April 2018 03:29 (two weeks ago) Permalink

is protein powder etc worth it if you're not exactly going in with the big weights? I'm pretty much machines and dumbells and cardio for now but it would be nice to improve and get better

loud horn beeping jazzsplaining arse (dog latin), Thursday, 5 April 2018 10:58 (two weeks ago) Permalink

protein powder is good for helping you hit your daily protein target, especially if you are a moron like me and aim for the scientifically unsupported meathead standard 1g/lb. i have stockholm syndromed myself into enjoying a few flavors as well as the gritty undissolving creatine texture but i recommend assessing your goals and nutritional needs to see if it's necessary.

(fwiw i am 6'3" and 200 lbs and getting down 200g of protein a day is kind of a chore so putting a bunch of it in a shake and chugging it down really helps)

adam, Thursday, 5 April 2018 11:56 (two weeks ago) Permalink

moab!

gbx, Thursday, 5 April 2018 12:33 (two weeks ago) Permalink

fair enough. i eat fairly healthily and have eggs every morning etc so probably don't need much more protein than I already get for now

loud horn beeping jazzsplaining arse (dog latin), Thursday, 5 April 2018 13:21 (two weeks ago) Permalink

protein powder is also really good if you want to shit a lot

map, Thursday, 5 April 2018 14:07 (two weeks ago) Permalink

oh yeah def wanna do that

loud horn beeping jazzsplaining arse (dog latin), Thursday, 5 April 2018 14:11 (two weeks ago) Permalink

then get some asap!

map, Thursday, 5 April 2018 14:14 (two weeks ago) Permalink

guys i know this is the sw0le thread but... creatine? really?

illegal economic migration (Tracer Hand), Thursday, 5 April 2018 14:21 (two weeks ago) Permalink

A lot of people swear by it. Science on it is... inconclusive but it’s not obviously harmful either.

One bad call from barely losing to (Alex in SF), Thursday, 5 April 2018 14:43 (two weeks ago) Permalink

protein powder is nice for hitting your target, esp when cutting calories

beard papa, Thursday, 5 April 2018 14:56 (two weeks ago) Permalink

I consume a silly amount of whey protein products now. I really like the kirkland protein bars -- they are tasty and also have a lot of fiber. I also really like the premier protein drinks (available at costco). They come to a little over $1 per serving, which is pricier than protein powder, but they are good on the go. For a while I was using muscle milk brand protein powder, but it's gross on its own and adding it to "shakes" was packing on too many calories. Plus I'm pretty sure it made me smell bad. I just started using this super-organic Vega brand plant protein powder. Doesn't taste as weird and artificial and doesn't make me stink, but it's a little bit grainy and doesn't blend as well.

Fedora Dostoyevsky (man alive), Thursday, 5 April 2018 14:59 (two weeks ago) Permalink

this is what i used when i did shakes
https://www.pinksun.co.uk/whey-protein-grass-fed-hormone-free

it was oddly hard to find one that was actually organic, hormone-free etc

illegal economic migration (Tracer Hand), Thursday, 5 April 2018 15:02 (two weeks ago) Permalink

I eat an RX bar post workout because they seem to not be filled with garbage and drink 16oz of whole milk cuz milk is great. Admittedly I’m not exactly going to appear on cover of Men’s Health but I make small but significant gains.

One bad call from barely losing to (Alex in SF), Thursday, 5 April 2018 15:06 (two weeks ago) Permalink

which Kirkland flavor is your favorite?

xp

beard papa, Thursday, 5 April 2018 15:07 (two weeks ago) Permalink

i bought some of those kirkland bars, got sick of them, let them sit for a couple months. i tried to eat one last week and it was completely petrified.

creatine is cheap and may have some benefit so why not.

i do two scoops of myprotein brand "strawberry cream" in some unsweetened almond milk when i get home from the gym, along with a bowl of oatmeal. it's fine.

the real secret to any lifting success i have is boar's head brand turkey pepperoni and axelrod nonfat cottage cheese. together. alternating bites. it is my favorite meal of the day.

adam, Thursday, 5 April 2018 15:21 (two weeks ago) Permalink

whenever i hear "creatine" i think of mark mcgwire and his bulging neck, it's like pavlovian for me

illegal economic migration (Tracer Hand), Thursday, 5 April 2018 15:50 (two weeks ago) Permalink

i mean from what i can tell it helps, doesn't hurt, and is affordable alongside (or in!) protein powder so why not.

BIG HOOS aka the steendriver, Thursday, 5 April 2018 15:58 (two weeks ago) Permalink

Re the Kirkland bars -- they've introduced new softer versions.

Cookies and Cream > Chocolate Peanut Butter > Chocolate > Cinnamon Roll imo. Those are the ones I've had, don't know if there are others.

Fedora Dostoyevsky (man alive), Thursday, 5 April 2018 15:58 (two weeks ago) Permalink

just fwiw the vast majority of ppl don't need more than 1g/kg/day of protein, and definitely no more than 1.5g/kg/day for sw0leitude

gbx, Thursday, 5 April 2018 16:01 (two weeks ago) Permalink

yr just gonna pee out most of it

gbx, Thursday, 5 April 2018 16:02 (two weeks ago) Permalink

do ppl do shakes etc even on days they don't work out?

illegal economic migration (Tracer Hand), Thursday, 5 April 2018 16:18 (two weeks ago) Permalink

too true jeeb my man

the thing to look out for in all these whey powders/bars is sugar intake

look for the ones with the least amount of sugar because they add up if you are consuming them twice a day and could prevent from getting rid of excess fat

whey powder works in my experience but with caveats, i stopped using it about 3 years ago -- i was using a cheap one, eas vanilla flavoured for the most part

everyone's body is different but it was always by the fourth month of consecutive use, i would get crazy side effects

i tried the 6 eggs a day thing and got bad side effects as well

both are good for gains but i found as soon as i stopped the powder i would lose some gains quickly, with eggs not so much loss

anyway i know it's pricey and time consuming but after that i decided the best way to consume protein is naturally especially with natural meats with animal fats -- it helps your body absorb the protein better, because as gbx said, the body doesn't absorb synthetic protein very well

there are highly quality isolates like the one tracer hand mentioned, but those were too expensive for what i was going after or just not worth it

i'd rather enjoy a good piece of meat

F# A# (∞), Thursday, 5 April 2018 16:24 (two weeks ago) Permalink

I can't seem to find definitive science on the whole how much protein you can digest in a sitting/day thing. It sort of *seems* logical that you might retain protein better from a steak than from a powder dissolved in liquid, but then with steak you are getting a lot of fat too.

Fedora Dostoyevsky (man alive), Thursday, 5 April 2018 16:26 (two weeks ago) Permalink

xp to tracer

depends how much you're working out

if you've done a hard work out muscles can take more than a day to recover, so theoretically if you're resting the day after you work out, your muscles still need protein to regenerate protein tissue, so depending on how much recovery you need, you probably still need at least body percent amount of protein -- thing is lots of people overestimate how much protein they need to recover, so ya, maybe a little more protein than your muscle mass is needed, but not as much as a normal work out day, because on work out days you have to account for low sugar levels that lifting depletes rather quickly

F# A# (∞), Thursday, 5 April 2018 16:29 (two weeks ago) Permalink

xp

fat is does not make you fat, right?

also you're googling the wrong terms

there is a growing amount of cases where the small intestine is observed absorbing hydrolyzed protein at a lower rate

https://www.ncbi.nlm.nih.gov/pubmed/2211428

the concept is not specific to protein but any hydrolyzed material or isolates

too lazy to search for a better source but that'll get you started

F# A# (∞), Thursday, 5 April 2018 16:35 (two weeks ago) Permalink

it should be said though that food science is really at its infancy so a lot of this is recent research based on smaller studies

F# A# (∞), Thursday, 5 April 2018 16:37 (two weeks ago) Permalink

over the last 6 weeks or so i went up 7 pounds and then 7 back down but i feel/look noticeably leaner/more defined, and i think counting macros, eating what sometimes feels like too much (lol), plus the protein powder/creatine deserve the credit. i'm p small framed so i'm happy with how this plan played out for me.

BIG HOOS aka the steendriver, Thursday, 5 April 2018 16:59 (two weeks ago) Permalink

fat is does not make you fat, right?

well only to the extent that it's dense with calories. I mean eating a huge steak is going to give you a lot more overall calories for the same amount of protein as a protein powder.

Fedora Dostoyevsky (man alive), Thursday, 5 April 2018 17:06 (two weeks ago) Permalink

so counting calories is a very primitive way of looking at how body works though

the more muscle mass you have the more calories you will burn just by sitting

this is why it's case by case because it depends what type of body and lifestyle you already have

F# A# (∞), Thursday, 5 April 2018 17:07 (two weeks ago) Permalink

the more muscle mass you have the more calories you will burn just by sitting

But I remember reading that it's not all that much more, like having significantly more muscle mass still only gives you like a high 2-digit or low 3-digit amount of extra calories burned at rest in a day.

Fedora Dostoyevsky (man alive), Thursday, 5 April 2018 17:08 (two weeks ago) Permalink

muscle mass is just part of it, you also have to account for metabolism

you can maintain a fast metabolism by doing cardio

ime:

my metabolism has gone up and down throughout my life and i have been able to predict how much weight i'll lose/gain based on supplementary cardio, where if i start doing cardio when i'm lifting, i will need to eat more and different types of foods otherwise my body will shrink/lose weight in other parts of my body that are not my stomach

the way i picture metabolism is like a wheel, when you do it, you are spinning the wheel faster, and when you stop doing cardio, the wheel slowly slows down -- faster metabolism burns calories faster

not based on science obviously, but i felt cardio used energy differently because i felt a different type of tired after it as opposed to lifting

F# A# (∞), Thursday, 5 April 2018 17:23 (two weeks ago) Permalink

i should say i lost weight with the cardio/lifting combo at a faster rate and in other parts of my body than when i was only doing cardio every day

obviously if you exercise more, you will lose more weight if you eat below what your're supposed to

i found that eating what i'm supposed to and how much of it i could eat was based on my weight and metabolism

anyway, i'll stop after this. i kept a journal of what i ate, what exercises i did, and how much weight i lost/gained, and body fat levels based on different exercise routines (only lifting, more lifting/less cardio, only cardio, less lifting/more cardio), and they did make a difference, and i also cut out things that would make my stomach fat no matter how much exercise i did, so i avoid those foods on weekdays. i think everyone has a set of foods that makes them fat, just from observing some of my exes, who were also into exercising, and they could get away from eating other stuff and not getting a fat stomach. so i stopped eating everything except basic foods. and slowly added and removed stuff that i noticed was making me fat or feel unhealthy. it took me about one year to know how my body reacted to all the foods i ate, but it was worth it

this is totally bro sciencey, but it's kinda based on this pseudo korean type of diet where they think there are 7 different body types, each with different types of foods that they can/can't eat, but i don't adhere to those body types, just what i sense what foods are making me feel "bad" and i eat them for like a couple weeks

i swear i'm not crazy

well maybe just a little bit

this is what a day of no work does to me, sorry everyone

F# A# (∞), Thursday, 5 April 2018 17:37 (two weeks ago) Permalink

215 x 2 bench tonight, new best. Woot.

Fedora Dostoyevsky (man alive), Friday, 6 April 2018 04:52 (two weeks ago) Permalink


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