m3thod
All kiiiiiiiiinds of gainz
+2,197|6900|UK
use a lighter weight and start doing lower back exercises to strength it.

use the overhand and underhand grip & feet shoulder length apart.

For the duration of the lift clench your abs like someone is going to punch your stomach (for stability).  Use your quads to lift by powering through your heels and out through your crotch. At the top apply a slight lean so you feel a small stretch in your abs. 

On the way down (keeping your abs clenched) unlock your knees, stick your ass out and 'roll' the bar down your shins ensuring a good stretch in your hamstrings until the plate(s) taps the ground.  That's one.

Preferably you should be asking someone at the gym how to do it.  Most people will help.

Last edited by m3thod (2010-02-16 17:57:45)

Blackbelts are just whitebelts who have never quit.
Jebus
Looking for my Scooper
+218|5993|Belgium
Thanks m3thod, sounds like great advice.
The problem is that my gym only attracts toothpicks, meaning they never, or rarely, work their legs, so it would be a bit stupid to ask them for advice. Nonetheless, I'll give all your tips a go


Champions League time now, gooo man utd
SonderKommando
Eat, Lift, Grow, Repeat....
+564|6888|The darkside of Denver

m3thod wrote:

use a lighter weight and start doing lower back exercises to strength it.

use the overhand and underhand grip & feet shoulder length apart.

For the duration of the lift clench your abs like someone is going to punch your stomach (for stability).  Use your quads to lift by powering through your heels and out through your crotch. At the top apply a slight lean so you feel a small stretch in your abs. 

On the way down, unlock your knees, stick your ass out and 'roll' the bar down your shins ensuring a good stretch in your hamstrings until the plate(s) taps the ground.  That's one.

Preferably you should be asking someone as the gym how to do it.  Most people will help.
I thought this was a pretty darn good explanation.
=NHB=Shadow
hi
+322|6594|California

Jebus wrote:

Thanks m3thod, sounds like great advice.
The problem is that my gym only attracts toothpicks, meaning they never, or rarely, work their legs, so it would be a bit stupid to ask them for advice. Nonetheless, I'll give all your tips a go


Champions League time now, gooo man utd
dang a gym like that would be a total confidence booster lulz
Jebus
Looking for my Scooper
+218|5993|Belgium
Meh, it's filled with guys with a huge chest and little legs.. And also those Turkish/Marocan people. But I don't really care, they don't bother me so it's cool. Also, it's the closest gym in my neighbourhood (still a 30minute bike trip) - so I have to go there


Did some "Reverse Crunches" last night.

Last edited by Jebus (2010-02-19 01:02:07)

SonderKommando
Eat, Lift, Grow, Repeat....
+564|6888|The darkside of Denver
ugh... I ate like shiiiiiitttt yesterday..
>rush.Durex
Banned
+38|5434
Me too. Been feeling like poo all fucking week..

shiteeeeee
SonderKommando
Eat, Lift, Grow, Repeat....
+564|6888|The darkside of Denver
Did 125lb x 6 (last set)  preachers  with the EZ bar tonight. I R teh beast.
DefCon-17
Maple Syrup Faggot
+362|6385|Vancouver | Canada

SonderKommando wrote:

ugh... I ate like shiiiiiitttt yesterday..
Ha same.

Coke, chips, and a chocolate bar all in one go.

I facepalmed when I was done.
baggs
Member
+732|6433
trying to shock my body a bit this past couple weeks, adding heavier medicine balls between my feet for wide arm pull ups and anywhere up to 100k on bench press. the wide arm pulls ups are killing my arms a bit but with the extra strain but i'm sure they'll adjust accordingly.

need to be more strict with my deadlifts and do them!

thinking i'll hit the gym after work, shoulders and lower back maybe.

you bums, i have been very strict with my nutrition for a few months now!
Home
Section.80
+447|7076|Seattle, Washington, USA

Alright so I recently gained some weight so that I'm not so scrawny and I've moved on to the point where I'm focusing more on lifting/becoming fit. I lift now, but not as regularly as I'd like (probably averages out to 2-3 times a week) so I'm going to try to get more dedicated. I have a few questions.

1. Diet. I've read the diets of some other guys in this thread, but I probably don't burn enough calories to eat the mammoth amounts that guys like Sonder eat. So how important is diet? What sort of food should I be trying to eat? As of right now, I usually eat a bowl of cereal for breakfast, a turkey sandwich (with chips, etc) at lunch, and dinner is pretty much whatever the fam eats. So I could definitely use a few pointers.

2. Supplements. Right now, I drink a protein shake after every workout, and that is the extent of my supplementation. What else would you suggest? (Keep in mind I'm probably not at the level that I need pre-workout energy drinks.) When should I take protein? I've been considering starting Creatine in a couple weeks if I can keep the lifting schedule on point, any suggestions/advice on that?

That's about it for now. The tennis season starts in a week, which should allow me to consume more calories. I'm worried about being too lazy to lift and go to tennis practice everyday though.
Jebus
Looking for my Scooper
+218|5993|Belgium
I'm watching my day way more as of lately. I'm not a big coke drinker at all, I don't I was even drinking a liter a week, but I'm proud to say I've cut it down to no coke whatsoever anymore Been drinking way more water and also eating more fruit. Yay
DefCon-17
Maple Syrup Faggot
+362|6385|Vancouver | Canada

Jebus wrote:

I'm watching my day way more as of lately. I'm not a big coke drinker at all, I don't I was even drinking a liter a week, but I'm proud to say I've cut it down to no coke whatsoever anymore Been drinking way more water and also eating more fruit. Yay
Feels good, doesn't it?
Jebus
Looking for my Scooper
+218|5993|Belgium
Yeah, I really don't need the shitload of sugar that's stuffed in those cans lol.. Now I just need to start running again :p
Zimmer
Un Moderador
+1,688|6985|Scotland

Home wrote:

Alright so I recently gained some weight so that I'm not so scrawny and I've moved on to the point where I'm focusing more on lifting/becoming fit. I lift now, but not as regularly as I'd like (probably averages out to 2-3 times a week) so I'm going to try to get more dedicated. I have a few questions.

1. Diet. I've read the diets of some other guys in this thread, but I probably don't burn enough calories to eat the mammoth amounts that guys like Sonder eat. So how important is diet? What sort of food should I be trying to eat? As of right now, I usually eat a bowl of cereal for breakfast, a turkey sandwich (with chips, etc) at lunch, and dinner is pretty much whatever the fam eats. So I could definitely use a few pointers.

2. Supplements. Right now, I drink a protein shake after every workout, and that is the extent of my supplementation. What else would you suggest? (Keep in mind I'm probably not at the level that I need pre-workout energy drinks.) When should I take protein? I've been considering starting Creatine in a couple weeks if I can keep the lifting schedule on point, any suggestions/advice on that?

That's about it for now. The tennis season starts in a week, which should allow me to consume more calories. I'm worried about being too lazy to lift and go to tennis practice everyday though.
I suggest an All-in-one shake post-workout. Something like Phd Nutrition ISO-7 or Optimum Nutrition AfterMax which will give you all the supplements you need after workout. Including creatine. You can go for Creatine Capsules + protein shake, but it's going to cost you more money for the same effect (probably worse because it's not balanced properly). Also, do NOT load creatine. There are lots of articles out there that tell you you should load your creatine for 1-2 weeks (20g a day) for your body to get a supply of it... It's bullshit and will do more damage than good. No more than 5g of Creatine a day. Ever.

You should have a pure protein shake in the morning, that or 3 eggs. Always a good start to the day (and breakfast of course) and that's already a good 30g of protein at the start of the day.

There is no "level" for pre-workout energy drinks. They will actually help you quite a bit because you'll lift more with them, added to the fact that most of them contain 50% of your creatine intake, and then you take the other 50% afterwards (all all-in-one shakes are "meant" to be taken twice a day). It's entirely up to you, but it will give you a massive boost.

Other than that, you don't need any other supplements.

As for diet - Remove anything you that isn't healthy (like chips) and replace it with something with protein. Try and have either oats or eggs in the morning; chicken for lunch and something fatty (good fat - lipids, not carb fat) for dinner. Snack in between with small sandwiches and the sort. I don't follow a very strict diet, but I make sure my protein intake is always good and never eat shit like chocolate bars and stuff (of course, I'll treat myself when I'm out and stuff). Diet only gets very very important when you're trying to reduce body fat and get a totally lean but muscly body - it's more directed for serious serious body builders. A healthy diet is good enough.
wensleydale8
Member
+81|6998|LEEDS!!!!!, Yorkshire
Hey guys found a really good site on exercise instruction rather than programs heres the link:

www.muscleandstrength.com

Here's a link for the workouts page if your arsed looking, www.muscleandstrength.com/workouts/main.html

and another for exercises, pretty much all of them have a video showing how to do the exercise if your unsure.
http://www.muscleandstrength.com/exercises/main.html

Last edited by wensleydale8 (2010-02-24 13:51:32)

Dear God please let my karma one day reach 100, whether it be tomorrow or 1000 years in the future i want it to happen.
.:ronin:.|Patton
Respekct dad i love u always
+946|7038|Marathon, Florida Keys

SonderKommando wrote:

Did 125lb x 6 (last set)  preachers  with the EZ bar tonight. I R teh beast.
i tried to do the 65 lb dumbbells on curls today for the hell of it and i got it 2x each arm lol (normally do 45-50-55)
https://i54.photobucket.com/albums/g117/patton1337/stats.jpg
Jebus
Looking for my Scooper
+218|5993|Belgium
chest tonight
Zimmer
Un Moderador
+1,688|6985|Scotland

So I'm resting my arm. I tried to get back into lifting and it just got fucked even more.

I'll be buying a bench soon enough and just be doing benchpress and squats due to the fact that I cannot put any strain on my left arm anymore. I can't currently do squats as I don't have a squats bar and I need to lift the barbell from the floor which just destroys my arm.

I'll need to head to the physio soon because of this. I have no idea what's wrong but it doesn't seem to be improving.
lxcpikiman
imbad @ bf2
+70|6824|Toronto-Canada
I've had a wrist sprain before and the best thing to do is rest.
it takes a while for the tissues to recover.
Jebus
Looking for my Scooper
+218|5993|Belgium
Hey guys - anyone of you ever did leg raises?
I got a machine in my gym - pads for arms and back, which is above the ground. Then you lift your legs up.
I lift mine a bit above the 90° degree mark for a good 8-12 times.. but I never feel the burn, even when going slow or doing 5 sets... Any advice?
m3thod
All kiiiiiiiiinds of gainz
+2,197|6900|UK

Zimmer wrote:

So I'm resting my arm. I tried to get back into lifting and it just got fucked even more.

I'll be buying a bench soon enough and just be doing benchpress and squats due to the fact that I cannot put any strain on my left arm anymore. I can't currently do squats as I don't have a squats bar and I need to lift the barbell from the floor which just destroys my arm.

I'll need to head to the physio soon because of this. I have no idea what's wrong but it doesn't seem to be improving.
Just use dumbells instead of the olympic bar?

dumbell squats
bulgarian split squat
overhead squat (hold plate above head)
dumbell lunges

etc
Blackbelts are just whitebelts who have never quit.
m3thod
All kiiiiiiiiinds of gainz
+2,197|6900|UK

Jebus wrote:

Hey guys - anyone of you ever did leg raises?
I got a machine in my gym - pads for arms and back, which is above the ground. Then you lift your legs up.
I lift mine a bit above the 90° degree mark for a good 8-12 times.. but I never feel the burn, even when going slow or doing 5 sets... Any advice?
I wouldn't even bother using it.  Machines lock you into position so you don't need to stabilise yourself = poor form.

Just use it to warm up and stick to free weights.
Blackbelts are just whitebelts who have never quit.
Jebus
Looking for my Scooper
+218|5993|Belgium
it's for abs - (reverse) crunches are boring me to death
Jebus
Looking for my Scooper
+218|5993|Belgium
^+ anyone have any experience with the StronLifts 5x5 program? I might be hitting the gym three times a week soon, and this seems like an excellent program

http://stronglifts.com/stronglifts-5x5- … g-program/

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