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Random health and exercise thoughts - Page 1635

post #24511 of 48954
Quote:
Originally Posted by sonick View Post

Okay, so over the fall I got a nagging cold and bronchitis for about a month which greatly set me back on my lifts.

The past few months since I've been doing 5x5 and compound lifts (squat, dl, bench, cleans, push press/ohp) to get my strength back up.

Come February I want to move to routine for size, can anybody recommend a legit program to start off with?

5' 8" 152lbs mid-teens BF%

Quote:
Originally Posted by fuji View Post

I had very good results going from a strength program to a push/pull/legs 6 day a week program.

What kind of set/rep/weight structure is recommended for mass? And what exercises for each day? I see anywhere from 5x5 to 8x3, and from just a chest-blasting 'push' day to a more rounded compound lift routine.
post #24512 of 48954
Quote:
Originally Posted by conceptionist View Post

For me, it was more the case of not knowing how the excercises should be performed and wasn't aware of the risks of not doing them correctly. I simply thought a squat was a squat. I'm in no hurry to get big or strong since I know that'll come eventually, but it's also very difficult to know when your technique is good enough if you coach yourself. I believe this is true for many non-bro new lifters.

Anyway, if I have a problem recruiting the core, getting below parallel while staying upright, maybe I should swap the back squat for the front squat for some time? When I can move decent weight on the front squat (thinking over BW on the bar) with proper form, I can start back squatting again?

I gave up on the back squat. I do goblet squats and some other leg pressing exercises now.

Honestly I feel like unless you are looking to compete as a powerlifter, dangerous movements like the back squat + deadlift are unnecessary. You can get similar compound stimulation w/o putting yourself at risk for injury. I mean I was back squatting with ~265 until I gave it up. I find goblet squatting w/a 100lb dumbbell about 90% as taxing, but nowhere near as dangerous. From unracking to getting close to failure to racking again... shits dangerous.
post #24513 of 48954
Quote:
Originally Posted by sonick View Post


What kind of set/rep/weight structure is recommended for mass? And what exercises for each day? I see anywhere from 5x5 to 8x3, and from just a chest-blasting 'push' day to a more rounded compound lift routine.

I think if the goal is just mass, the emphasis should be volume. Do a mix of compound + accessory lifts and structure your workouts so you recover as quickly as possible. Keep your push/pull strength and volume balanced. EAT. You do that, you will def grow.
post #24514 of 48954
Ian Mcarthy is actually fairly jacked. Thinks he's 190/200ish and fairly lean. He posted physique photos once and I was pretty surprised how big he was.


I do different rep schemes depending on the movement. Yesterday was push day for me and I did

10,8,6,6,6 on the db flat bench ramping each set up
3x8 on the db incline bench with all sets being the same weight
12,10,10,10,10 on the lying tricep extensions with the first set being slightly lighter
then 5x15 lateral raises all sets same weight
3x20 tricep pushdowns just for elbow health, I find they help with my elbow tendinitis.

today was pull day

5x8 pull ups
15,12,10,10,10 on db rows ramping sets
3x10 upright rows with the same weight
3x20 rear delt flys super setted with 3x15 face pulls same weight
3x10 EZ bar preacher curls same weight.


For leg day I just do a huge volume of squats and romanian deadlifts in the 10-20 rep range.


I wouldn't say the back squats particularly dangerous, gonna attempt 105kg for a set of 20 tomorrow, thats nowhere near my max, feels more like cardio to be honest. Even if my form gets a bit sloppy i'm only under 105kg and its not gonna crush me, if I start to feel shit I can just rack it.



Passive aggressive as fuck brah in the gym, apparently we're supposed to wipe off the equipment after use, which I think is pretty retarded so i never do it. Guy kept wiping down everything I used afterwards and scowling at me.
post #24515 of 48954
Quote:
Originally Posted by Cool The Kid View Post

I gave up on the back squat. I do goblet squats and some other leg pressing exercises now.

Honestly I feel like unless you are looking to compete as a powerlifter, dangerous movements like the back squat + deadlift are unnecessary. You can get similar compound stimulation w/o putting yourself at risk for injury. I mean I was back squatting with ~265 until I gave it up. I find goblet squatting w/a 100lb dumbbell about 90% as taxing, but nowhere near as dangerous. From unracking to getting close to failure to racking again... shits dangerous.

if you do stupid things while squatting and deadlifting, you can hurt yourself. the movements are not inherently dangerous, but stupid people like doing stupid things and getting hurt in stupid ways. don't blame the movement.
post #24516 of 48954
Quote:
Originally Posted by GraphicNovelty View Post

Stinger stfu about how the hodge twins are only big and you're not cause theyre black and you're white. it's embarrassing and there's no real difference in race like that.

The reason you lack aesthetics is because you don't take time to develop your upper body lifts and don't listen to anyone's advice. Stop squatting every day, do one lower body day a week and two or three upper body days, eat big, and then you can bitch about how hard it is to gain mass/aesthetics cause you're white.

This isn't the Olympics where a small difference in proportion gives you the edge.


lolol missed this wtf. Being dumped seems to have affected you brah. Hilarious when people are so sensitive to any mention of racial differences. The hodge twins arent even big for one thing, they have been lifting for 5 years plus more when they were younger and used steroids. I've never even mentioned them before.

Squatting every day? i squat once a week if at all. I do 3 upper body days. I eat big. Can't believe you just made up a load of facts from the top of your head just to have a go at me and inveted a meaning to my post that wasn't there.
post #24517 of 48954
Just sitting here LOL'ING @ deadlifts and squats are dangerous comment.

Yes, if you're doing them wrong - like a lot of other movements, and things unrelated to lifting. If you do them incorrectly or use improperly, they can be dangerous.
post #24518 of 48954
I think it's easier to get hurt on squats/deadlifts vs other stuff because it's easier to have poor form, but that doesn't make them inherently "dangerous". I'm wary about recommending squatting/deadlifting to a beginner unless I or someone with experience can spot them and teach proper form, but after you get the form down it's just as safe as everything else.
post #24519 of 48954
suggestions for shoes to enable swag mode in the gym? frees look nifty but i feel like i'll fall over in them. have do wins for squatting already, but want something for when i do my single-legged bosu ball pistol squats with alternating db presses.
post #24520 of 48954
Rec for a good dip belt? Shall I just buy one from Rogue and be down with it? My old gym had a vest, but now that I'm back to my home gym I don't want to spend the dough on a vest, with the belt being a cheaper option.
post #24521 of 48954
Quote:
Originally Posted by jarude View Post

suggestions for shoes to enable swag mode in the gym? frees look nifty but i feel like i'll fall over in them. have do wins for squatting already, but want something for when i do my single-legged bosu ball pistol squats with alternating db presses.

Chuck tailor high tops + rippetoe shorts = gym swag
post #24522 of 48954
let me rephrase that: recs for shoes that aren't chuck taylors since i dont care to wear jim wendler's jock over my face when i train

side note, i dont get teh chucks love, they have a pretty thick/high sole, flat as it is.
post #24523 of 48954
I use free havens. They're like frees but have more lateral support for like, side movements and such.
post #24524 of 48954
RE: Front/Back quats.

Squats and Dl's are great but let's be honest, they're hard to do and are not the only way to get in shape. For example, my dad wants to get in shape but doesn't trust himself to do back squats/deadlifts, and frankly, he doesn't need to completeley transform his body so there's no need for him to do them. I'm going to introduce him to goblet squats and move him up to front squats.
post #24525 of 48954
those adidas powerlift shoes/reebok crossfit shoes are no good, right? i want to be able to have a sole that i dont have to worry about flexing/do cardio things with as opposed to do-wins.
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