[Mongo]

(07-04-2014 08:29 AM)swishhboy25 Wrote:  

so its fine to stay with the same weights for more than one cycle to hone in on technique right? thanks a bunch mongo.

ps. if we post videos of our lifts will you critique the form?

Yes and yes. If your technique isn't on point, I'd drop your max even further until it's a weight that you can hit with awesome technique. You'll be surprised how quickly your maxes will increase via good practice with light weights.

As always, you are welcome. It's my pleasure to be able to help.

[swishhboy25]

Another deadlift question -

Mixed grip, or hook grip, or straps?

I deadlifted with mixed grip today because it was too heavy for me to go double overhand...and I was fearing for my bicep the whole time. Should I just use straps?

[Mongo]

That is a personal preference. I used to go mixed grip without any problems when my main concern was increasing my max. Nowadays the closest I come to "deadlifting" is either clean or snatch pulls, which are different movements than the traditional powerlifting style deadlift and must be done with a double overhand grip. One added benefit to this is the fact that my grip strength is through the roof compared to what it used to be, and my forearms are fucking jacked.

So I guess it depends on what you want. If you are worried about your bicep but still want to pull as heavy weight possible regardless of grip strength, then yes use straps. If you don't mind taking a bit longer to get to that weight but building as pure of strength as possible, then stick with double overhand and no straps.

If that doesn't help you, then try this. Pick whichever option of deadlifting you feel makes you like more of a man.

[Travesty]

Mongo,

I used to lift about 4 days a week in college. Upper, then lower body (2 times a week each) back and forth focused on the big compound lifts. I noticed I would plateau quickly after a few weeks, switch it up to different lifts. Plateau, then go back to other lifts. No solid progress after initial gains.

A few years later I would only do a set of muscles once a every week or week and half. I would just listen to my body and my soreness. I wouldn't lift if my body didn't feel like it could have a shot at a PR. This could last as long as 3 weeks if I was doing other activities that would tire me out. I had about 8 months or so of solid PR's broken. After that, presently I have plateau'd pretty hard again only 3 PR's in the last 10 months.

Should I only lift after my soreness has subsided? Or push through and still lift again.

[Mongo]

(07-11-2014 09:35 PM)Travesty444 Wrote:  

Mongo,

I used to lift about 4 days a week in college. Upper, then lower body (2 times a week each) back and forth focused on the big compound lifts. I noticed I would plateau quickly after a few weeks, switch it up to different lifts. Plateau, then go back to other lifts. No solid progress after initial gains.

A few years later I would only do a set of muscles once a every week or week and half. I would just listen to my body and my soreness. I wouldn't lift if my body didn't feel like it could have a shot at a PR. This could last as long as 3 weeks if I was doing other activities that would tire me out. I had about 8 months or so of solid PR's broken. After that, presently I have plateau'd pretty hard again only 3 PR's in the last 10 months.

Should I only lift after my soreness has subsided? Or push through and still lift again.

First, stop going for PRs every workout. If you lift 4 times a week, pick main exercises for each day, and focus on building those. Do reps. Lots and lots of reps. Instead of trying to always hit a new 1RM, do sets of 5-8, adding reps or sets each week. Or increase the total weight you do. Example, if you do 5x5 on squat at 155, 165, 175, 185, 195 in week one, do 165, 165, 175, 185, 195 the next week.

Second, do three "loading" weeks where you push it, then make the 4th week an "unloading" week where you do approximately 75% of your week one volume/weight. Make it an easier week so your body can recover and grow. Then go back into loading.

Lift in spite of the soreness. It will force your body to adapt to increased levels of activity and stress. Which is the whole point of working out. Obviously don't push it to the point of injury, but don't be afraid of lifting because you are sore.

The first 3ish weeks of doing a new exercise, you will see rapid "strength" gains which is really your nervous system adapting to the movement and becoming more efficient at it. In order to build true strength, you must continue to train it beyond your initial plateau. Yes, the progress will slow down, but that is part of the challenge. Don't worry about testing your strength, worry about building it.

[samsamsam]

Mongo,

I think my routine my not be ideal. I try to do HIT on everything. But I try to hit every muscle group through compound exercises.

Should I be working fewer muscle groups and just hit them harder?

Like chest and triceps one day, another day shoulders and biceps (or whatever the right combination to train on a day is).

The exercise I really do until exhaustion is bench press/push ups.

Some of the other exercises it seems one area weakens before I can exhaust the other muscle group in the movement.

Thanks.

[Mongo]

(07-11-2014 10:52 PM)samsamsam Wrote:  

Mongo,

I think my routine my not be ideal. I try to do HIT on everything. But I try to hit every muscle group through compound exercises.

Should I be working fewer muscle groups and just hit them harder?

Like chest and triceps one day, another day shoulders and biceps (or whatever the right combination to train on a day is).

The exercise I really do until exhaustion is bench press/push ups.

Some of the other exercises it seems one area weakens before I can exhaust the other muscle group in the movement.

Thanks.

What goal are you trying to accomplish? How often are you training? What is your training split? If you give me your weekly workout schedule, I can help you adjust it to better fit your goals.

[samsamsam]

Mongo,

Thanks for the reply. To be honest, I try to do something every morning (lifting or cardio). Then add a 30 min walk at night.

And I have started boxing - an hour a day (Mon and Thu). I spaced them out to allow for recovery.

I am doing Intermittent Fasting (trying to shed some belly fat, but trying to keep muscle).

I'm open to any routine. I have figured that it is best not to train upper body on boxing days. So I lifted upper body today.

Thanks so much Mongo.

[Mongo]

(07-13-2014 11:48 PM)samsamsam Wrote:  

Mongo,

Thanks for the reply. To be honest, I try to do something every morning (lifting or cardio). Then add a 30 min walk at night.

And I have started boxing - an hour a day (Mon and Thu). I spaced them out to allow for recovery.

I am doing Intermittent Fasting (trying to shed some belly fat, but trying to keep muscle).

I'm open to any routine. I have figured that it is best not to train upper body on boxing days. So I lifted upper body today.

Thanks so much Mongo.

You should be fine to lift upper body on the same day. If you box and lift in the morning, just understand that you might be somewhat fatigued for whichever you do second, but it shouldn't compromise any gains from the workout.

If you are dead-set on doing something every morning, then limit yourself in volume lifting. Do only one leg exercise, one upper body push and one upper body pull, and make sure to do it well. The accumulated volume across the week will be plenty to stimulate growth. If you are doing IF, understand that any strength or size gains will be minimal at best. Lift to maintain what you already have.

If you need a rep scheme, do either 15, 25, or 35 reps total per exercise, breaking it up into however you see fit. That gives you a heavy, moderate, and light day. Rotate which day goes with each exercise. So if you lift heavy (15 working reps) on legs, make your push a moderate (25 reps) and your pull a light (35 reps). Or however you feel like. Don't make it too complicated. Just don't do the same thing back to back days and write down what you do so you can keep track.

[rdvirus]

Wanting to start stronglifts 5x5 but i'm a little intimidated by barbells. Don't wanna fuck something up with shitty form. Personal trainer isn't really a possibility right now.. Any barbell training advice for a beginner?

[Baga]

(07-15-2014 12:13 AM)rdvirus Wrote:  

Wanting to start stronglifts 5x5 but i'm a little intimidated by barbells. Don't wanna fuck something up with shitty form. Personal trainer isn't really a possibility right now.. Any barbell training advice for a beginner?

Watch this for technique. It's fairly easy once you start with low weights, which is the purpose of the first few weeks. Starting with low weights to master the technique.

Most important thing. Keep your back straight.

You can always try seated rows first too see if you can handle the weight. I prefer the seated version. There are plenty of good videos on youtube. If in doubt, have a friend with you or camcord your lifts, that way you can analyze it afterwards.

It's very easy to fool yourself into thinking you are doing it right. I do it all the time.

Stronglifts 5x5 have an app you can download on your phone, makes it easy to follow your progress etc.

[Rage_on]

Any advice for overcoming tennis elbow but trying to keep up some muscle at the same time?

[Mongo]

(07-15-2014 12:13 AM)rdvirus Wrote:  

Wanting to start stronglifts 5x5 but i'm a little intimidated by barbells. Don't wanna fuck something up with shitty form. Personal trainer isn't really a possibility right now.. Any barbell training advice for a beginner?

Learn from Youtube, record yourself performing the lifts and compare. If you want more feedback, post the video on here and I'll help you out as best I can.

(07-15-2014 02:03 AM)Rage_on Wrote:  

Any advice for overcoming tennis elbow but trying to keep up some muscle at the same time?

First, get it treated by a professional. As for keeping muscle while you do so, do lifts that don't aggravate it. If you can't front or back squat, do a hands-free front squat, where your arms are straight out in front instead of holding the bar.

For upper body stuff, do dumbbell work with the uninjured arm. You will see some carryover to the other side, and it's better than not doing anything at all. Just work what you can, as hard as you can.

[Deluge]

Mongo, how many grams of protein per pound of body weight a day do you recommend diet wise? I've seen answers and studies all over the place about this, 0.8, 1 and 1.5 seem to be the most common answers. Some guys say not to bother about it too much and focus on getting enough calories instead. What's your take?

[Mongo]

(07-15-2014 09:58 AM)Deluge Wrote:  

Mongo, how many grams of protein per pound of body weight a day do you recommend diet wise? I've seen answers and studies all over the place about this, 0.8, 1 and 1.5 seem to be the most common answers. Some guys say not to bother about it too much and focus on getting enough calories instead. What's your take?

This is something I've recently adjusted my opinion about. I used to be of the mindset that you can't have too much protein, carbs are the devil, fat isn't all that bad for you. However for performance purposes, that just doesn't work. After doing more research and attending some talks by biochemists much smarter than myself who make a career out of studying it, I'm of a different mindset.

I try to aim for about 1 gram per pound of bodyweight. Calories are most important for muscle gain/fat loss however. What you need to do is determine an estimate of your daily caloric expenditure, adjust for your goals (either more to put on size or less to lose), multiply your bodyweight times 4, and that will be your calories from protein per day. Then you take the remainder and break it up into carbs/fats. The more active you are, the more carbohydrates you should be eating and less fat. That being said, if you are struggling to put on weight and are eating 400+ grams of carbs per day, it would behoove you to add in some healthy fats to make up the difference.

Long story short, I like about 1 g of protein per pound of bodyweight. Much more than that really won't give you any extra gains. Those calories would be better spent on carbohydrates to fuel higher intensity activity. That is of course a rough estimate. Keep track of what you eat, and then you can use that information to find what intake works best for you.

[Ryre]

Tips on developing the VMO? I had some patellar dislocations when I was younger, and have nearly invisible VMO's--I think partly just the way I am built, and partly because the injuries sort of switched them off.

I've deadlifted over 300 before, but my squat strength is pretty bad (though my form is finally pretty good). I want to build overall leg size and strength and particularly the VMO; I think it will really help my athleticism and knee stability.

I spent the last couple of months finally teaching myself the front squat; I squatted a couple of times a week using lower rep ranges, then did targeted exercises like leg press emphasizing pushing through the ball of my foot and trying to feel the VMO, leg extension emphasizing the top and bottom of the range of motion (e.g. 10 partials using the last 25% of the range, 10 using the first 25%, 10 full reps). But I am disappointed with the results.

I've deadlifted over 300 before, but my squat strength is pretty bad. I want to build overall leg size and strength and particularly the VMO; I think it will really help my athleticism and knee stability.

[KC4]

Best shoulder exercise for the side part got a pretty solid foundation on front and back but tje sides are bit lacking

[rdvirus]

Thanks Baga and Mongo. Did my first ever barbell workout earlier. Practiced squats/bench with just the bar and felt pretty confident so I went ahead with some weight on the bar. 135 on squats, 90 on press/row.. Can feel it in the legs lol.. I've been working my legs a lot less then my core + upper body so this is definitely a step in the right direction. Hard to work your full body with dumbbells. I've been stuck around 190lbs for a while now, hoping to be able to pack some "beginner" gains onto my lower body.

[Mongo]

(07-15-2014 11:14 AM)Ryre Wrote:  

Tips on developing the VMO? I had some patellar dislocations when I was younger, and have nearly invisible VMO's--I think partly just the way I am built, and partly because the injuries sort of switched them off.

I've deadlifted over 300 before, but my squat strength is pretty bad (though my form is finally pretty good). I want to build overall leg size and strength and particularly the VMO; I think it will really help my athleticism and knee stability.

I spent the last couple of months finally teaching myself the front squat; I squatted a couple of times a week using lower rep ranges, then did targeted exercises like leg press emphasizing pushing through the ball of my foot and trying to feel the VMO, leg extension emphasizing the top and bottom of the range of motion (e.g. 10 partials using the last 25% of the range, 10 using the first 25%, 10 full reps). But I am disappointed with the results.

I've deadlifted over 300 before, but my squat strength is pretty bad. I want to build overall leg size and strength and particularly the VMO; I think it will really help my athleticism and knee stability.

Start very light on your front squats, and go ass to ankles. The full ROM will stimulate your VMO better than any quad isolation exercise. If you insist on isolating it, do TKEs. Don't neglect your hamstrings however. People discount the amount of knee stability that comes from the backside of the leg. Bodyweight back extensions are your friend. I start most of my workouts with 20-30 reps in my warmup. Not so much that it fatigues me, but enough to provide a reasonable increase in volume and strength.

(07-15-2014 05:25 PM)KC4 Wrote:  

Best shoulder exercise for the side part got a pretty solid foundation on front and back but tje sides are bit lacking

Check my post on the first page with these two exercises:

(07-15-2014 08:08 PM)rdvirus Wrote:  

Thanks Baga and Mongo. Did my first ever barbell workout earlier. Practiced squats/bench with just the bar and felt pretty confident so I went ahead with some weight on the bar. 135 on squats, 90 on press/row.. Can feel it in the legs lol.. I've been working my legs a lot less then my core + upper body so this is definitely a step in the right direction. Hard to work your full body with dumbbells. I've been stuck around 190lbs for a while now, hoping to be able to pack some "beginner" gains onto my lower body.

Awesome dude! You'll get better with the lifts as you get more reps. Don't be afraid to keep the weight light and emphasize technique and quick bar speed as you start off. When I started lifting I was more concerned with "getting stronger" than making sure I had solid technique, and ended up having to reset my maxes multiple times to be able to fix the flaws I engrained in the beginning.

Keep updating us with your progress.

[Summer]

(07-15-2014 05:25 PM)KC4 Wrote:  

Best shoulder exercise for the side part got a pretty solid foundation on front and back but tje sides are bit lacking

Also check this out. Solid advice!

[Deluge]

Mongo what's your take on gaining more muscle without getting (or even losing) fat? Do you do the traditional bulk and cut cycles or something else?

[pharmacyfella82]

What is the forum's opinion on recovering from injury? Last week I tweaked my shoulder right about acromion/clavicle joint jerking up my last rep of an OHP. Couldn't even DL 135 w/out pain. It feels better now 5 days later, but how soon is too soon to start training it again?

[Ryre]

(07-16-2014 09:22 AM)Mongo Wrote:  

(07-15-2014 11:14 AM)Ryre Wrote:  

Tips on developing the VMO? I had some patellar dislocations when I was younger, and have nearly invisible VMO's--I think partly just the way I am built, and partly because the injuries sort of switched them off.

I've deadlifted over 300 before, but my squat strength is pretty bad (though my form is finally pretty good). I want to build overall leg size and strength and particularly the VMO; I think it will really help my athleticism and knee stability.

I spent the last couple of months finally teaching myself the front squat; I squatted a couple of times a week using lower rep ranges, then did targeted exercises like leg press emphasizing pushing through the ball of my foot and trying to feel the VMO, leg extension emphasizing the top and bottom of the range of motion (e.g. 10 partials using the last 25% of the range, 10 using the first 25%, 10 full reps). But I am disappointed with the results.

I've deadlifted over 300 before, but my squat strength is pretty bad. I want to build overall leg size and strength and particularly the VMO; I think it will really help my athleticism and knee stability.

Start very light on your front squats, and go ass to ankles. The full ROM will stimulate your VMO better than any quad isolation exercise. If you insist on isolating it, do TKEs. Don't neglect your hamstrings however. People discount the amount of knee stability that comes from the backside of the leg. Bodyweight back extensions are your friend. I start most of my workouts with 20-30 reps in my warmup. Not so much that it fatigues me, but enough to provide a reasonable increase in volume and strength.

Thanks Mongo. I've been going to parallel or slightly below on front squats but definitely not ass to grass, I'll try it (though my ankle mobility isn't very good).

Any tips on how to set up for an effective TKE at a commercial gym? They don't have a good selection of elastic bands so I'll have to use one of the cable machines.

[Mongo]

(07-16-2014 10:15 AM)Deluge Wrote:  

Mongo what's your take on gaining more muscle without getting (or even losing) fat? Do you do the traditional bulk and cut cycles or something else?

I've tried bulk and cut cycles but it can get miserable. Nowadays I just mainly eat for maintenance, and let my workouts slowly lean me out and build muscle. I've developed a more holistic approach in recent times, rather than try to race to a certain outcome I keep in mind it is a process over several years.

(07-16-2014 10:47 AM)pharmacyfella82 Wrote:  

What is the forum's opinion on recovering from injury? Last week I tweaked my shoulder right about acromion/clavicle joint jerking up my last rep of an OHP. Couldn't even DL 135 w/out pain. It feels better now 5 days later, but how soon is too soon to start training it again?

Get checked out by a doctor or proceed at your own risk with what you feel comfortable doing. AC joint injuries aren't something to trifle with. I've messed up my shoulders doing stupid things, and made them worse by not taking the time to recover and rehab properly. That being said, it's your body.

(07-16-2014 11:16 AM)Ryre Wrote:  

Thanks Mongo. I've been going to parallel or slightly below on front squats but definitely not ass to grass, I'll try it (though my ankle mobility isn't very good).

Any tips on how to set up for an effective TKE at a commercial gym? They don't have a good selection of elastic bands so I'll have to use one of the cable machines.

Work on that ankle mobility until you can. Your legs will appreciate it. As for setting up TKEs, the cable machine works fine. Also incorporate some weighted single leg work, such as step-ups and lunges, while using the barbell.