[Chad Daring]

(09-15-2011 08:28 AM)amistod Wrote:  

damn! those are some powerful legs!

What are your thoughts for bigger guys? As I said earlier my thighs measure in at 25 and my calves are only slightly smaller. I don't think I want to add much to these and because of my weak (ab)aductors I can only squat < 100.

Would it be so wrong to get my squat up to 100 and just maintain that load from now on? I love the leg/ass definition the squats are giving me, but I have the opposite problem of those top heavy, chicken leg guys..

Maybe biking? Uphill or high gear biking is a hell of a leg/butt workout but its basically the inverse of squatting big weight. Its sustained and done for the long run rather then a few powerful lifts.

I just dusted my roommate's dad's old bike off and started riding as a way to kill time / exercise during the week, couldn't believe how much it hit my butt and quads despite the fact I do squats and leg presses twice a week in the gym.

[amistod]

I don't mind the lifts and once my 'ductors get evened out with the rest of my legs, I feel like I am 'done'. I really don't want my legs to be any bigger.

Think I should just move to the bike now? 'ductors seem pretty useless both in real life (why they are so weak) and in physique.

[Chad Daring]

Barefoot running kills my abductors, as well as my soleus (not sure if thats the right muscle, the "shin muscle") Its a whole different beast from regular shoed running

[Menace]

I finally purchased this book, and it looks just like what I need, but what I did not find was instructions on how to develop a precise program (something I found very helpful in 4 Hour Body). How do I figure out how much I should lift for each exercise starting out, how many sets, etc. I know this is probably trivial for many of you, but I'm the kind of person who needs precise instructions when it comes to this stuff.

[Basil Ransom]

(10-17-2011 01:25 PM)Menace Wrote:  

I finally purchased this book, and it looks just like what I need, but what I did not find was instructions on how to develop a precise program (something I found very helpful in 4 Hour Body). How do I figure out how much I should lift for each exercise starting out, how many sets, etc. I know this is probably trivial for many of you, but I'm the kind of person who needs precise instructions when it comes to this stuff.

Workout A
Squat 3x5
Bench 3x5
Deadlift 1x5

Workout B
Squat 3x5
Press 3x5
Power Clean 5x3

Three workouts a week, two to three days between each, alternate between Workouts A and B.

Start with an empty bar for each lift. If you successfully complete each set, put 5 lbs on more on that exercise for the next workout. For squats and deadlifts, in the beginning, you can add 10 lbs between workouts.

[Kaizen]

been doing SS for a few months and like a lot

one thing I've been doing differently than instructed seems to have helped:

I will slowly increase weight lifted in 2 successive workouts then drop in the next

example:

squats monday wed fri

this week: 200 205 210
next week: 205 210 215
next 210 215 220

and so forth.

works for me. was finding it hard to go higher each and every time and a trainer gave me this tip

[Menace]

Thanks guys, much appreciated.

[big poppa]

The 5x5 method has proved itself to give the best results.

Whatever weight you can lift 5 times but not much more than that, lift it 5 times for 5 sets.. If you can't get them all out, it doesn't matter - but when you successfuly get 5 sets of 5 reps out, add 5KG your next session.. That's the method I've been using, I've put on about 10lb in 4 months. Nothing too impressive but you gotta have patience, especially if you're a hardgainer.

I weigh only 135lb, I look cut up but don't have much size.. Very hard for me to gain weight.

If you find it hard to eat a lot; get a weight gainer! I recommend 'cytogainer' - costs about $100 for 35 servings, if you drink it twice a day before and after workouts you'll definitely put on weight, even if nly about 4-5lbs.

At 135lb, I'm squatting 200lb 1 rep. Benching 140lb 1 rep, deadlifting 175lb 1 rep (deadlift is my weakest).

Stay patient and stay consistent! It might take a year or more for me to be happy with my body but as long as I stay determined I know i'll get there

[big poppa]

(I haven't read through all the posts in this thread)

Also - Squat, Squat, Squat.. Best exercise if you are looking for big gains.

I squat twice a week, deadlift once, bench press once, overhead press once.. I do dips and chinups every day, and I do 1x arm workout each week.

[_DC_]

(10-18-2011 09:58 PM)big poppa Wrote:  

(I haven't read through all the posts in this thread)

Also - Squat, Squat, Squat.. Best exercise if you are looking for big gains.

I squat twice a week, deadlift once, bench press once, overhead press once.. I do dips and chinups every day, and I do 1x arm workout each week.

The program explicitly mentions squatting every lifting day, 3x a week.

Be careful though. I ramped up too fast and hurt my back; haven't been able to lift in 2-3 weeks as my back still is sore. It was really sore before, and not that sore now. I just don't want to risk it until it feels 100% or close to it. Whatever you do, get some safety bars. If you're trying that last set and your legs are shaking/buckling, let the bar down on to the safety bars. Don't do what I did (unconsciously) and try to finish the lift with your back. It works to get the bar up, but your back will pay.

On another note, does anybody get nauseous every time they squat and/or deadlift. I try to eat beforehand, but a few hours before. No matter what I do, I get sick/nauseous after squats. I won't lie, I don't fuck around. Does this simply come with the territory? I like doing squats first, but I've been finding it difficult to complete workouts when I'm feeling bad. The nausea goes away about 15min after the workout (whether I stop immediately or pump out a couple more lifts).

[big poppa]

(10-18-2011 11:15 PM)_DC_ Wrote:  

(10-18-2011 09:58 PM)big poppa Wrote:  

(I haven't read through all the posts in this thread)

Also - Squat, Squat, Squat.. Best exercise if you are looking for big gains.

I squat twice a week, deadlift once, bench press once, overhead press once.. I do dips and chinups every day, and I do 1x arm workout each week.

The program explicitly mentions squatting every lifting day, 3x a week.

Be careful though. I ramped up too fast and hurt my back; haven't been able to lift in 2-3 weeks as my back still is sore. It was really sore before, and not that sore now. I just don't want to risk it until it feels 100% or close to it. Whatever you do, get some safety bars. If you're trying that last set and your legs are shaking/buckling, let the bar down on to the safety bars. Don't do what I did (unconsciously) and try to finish the lift with your back. It works to get the bar up, but your back will pay.

On another note, does anybody get nauseous every time they squat and/or deadlift. I try to eat beforehand, but a few hours before. No matter what I do, I get sick/nauseous after squats. I won't lie, I don't fuck around. Does this simply come with the territory? I like doing squats first, but I've been finding it difficult to complete workouts when I'm feeling bad. The nausea goes away about 15min after the workout (whether I stop immediately or pump out a couple more lifts).

The only reason I don't squat every session is because I hit the gym about 4 times a week and I think squatting and deadlifting on the same day is doing a bit too much.

As long as you've got good form then you'll be ok.. Best not to get your back involved at all and always keep the natural arch in squats/deadlifts.

Good idea taking the rest.. Better to get it back to 100% than damage it even more. Nothing worse than an injury that stops you from being able to workout for a while.

[Screwston]

Does anyone have any recommendations for a bench/bar combo? Cheap as possible that won't break on me. I don't need some fancy, shiny shit to show off.

[metalhaze]

Every serious bodybuilder should get these 3 books

starting Strength by mike riptoe
The new encyclopedia of modern bodybuilding by Arnold Schwarznegger
Beyond Brawn by mcrobert.

[Laner]

Quote:

Does anyone have any recommendations for a bench/bar combo? Cheap as possible that won't break on me. I don't need some fancy, shiny shit to show off.

Go for an HD bar if you want to be benching 200+ pounds. It will last forever and especially when you get squatting and deadlifting over 315. There is less roll to worry about when you are benching, and the flex wont ruin the bar when you are squatting heavy.

I also like rubber ringed plates. Less noise and more bounce for doing things like deadlifts and barbell rows. It is also nice to be able to drop the bar when doing heavy deadlifts.

[Batata]

I did Stronglifts 5x5 and gained about 30 lbs in a year. Completely changed my body and established some critical base self-esteem/confidence.

I would say that becoming physically strong is one of the best ways to improve your game other than engaging in actual conversation with girls.

[Mr.GM]

I'm getting more and more happy about Strong lifts 5x5. My body is already changing in week 3(I was only training split ABC routines before).I don't see myself going back to split/localized training in the near future.Maybe when I get where I want in terms of bulking/weight , I will mix SS with some cardio and localized exercises to work on the details.

[WanderingSoul]

Starting Strength is a great book. I also have Practical Programming, which is also very good.

[Chad Daring]

This is a bit off the main topic, but I'd rather ask her then dig up an dead thread for it.

I need a good shoulder workout. I'm trying to even out my physique a bit, and deadlifting, amongst other things, has gotten my back crazy big, so I want to try to focus more on my shoulders to help get that V shape. I've been doing plain old barbell shoulder presses, is there anything better out there?

[WesternCancer]

pullups or lat pulldowns would work your lats giving you a wider back/more v shape

id do the workouts here http://www.bodybuilding.com/fun/beginner...-guide.htm i had decent results over the summer

[Donald Duck]

Anyone else don't do deadlifts?

[Riker]

(11-12-2011 07:15 PM)Chad Daring Wrote:  

This is a bit off the main topic, but I'd rather ask her then dig up an dead thread for it.

I need a good shoulder workout. I'm trying to even out my physique a bit, and deadlifting, amongst other things, has gotten my back crazy big, so I want to try to focus more on my shoulders to help get that V shape. I've been doing plain old barbell shoulder presses, is there anything better out there?

Are you doing the full bar standing up shoulder press? How about pullups?

[Chad Daring]

(11-13-2011 08:20 AM)Riker Wrote:  

(11-12-2011 07:15 PM)Chad Daring Wrote:  

This is a bit off the main topic, but I'd rather ask her then dig up an dead thread for it.

I need a good shoulder workout. I'm trying to even out my physique a bit, and deadlifting, amongst other things, has gotten my back crazy big, so I want to try to focus more on my shoulders to help get that V shape. I've been doing plain old barbell shoulder presses, is there anything better out there?

Are you doing the full bar standing up shoulder press? How about pullups?

Yes to pull ups, I'm doing sit down shoulder presses.

I'm thinking about adding in dumbbell shoulder presses in as well, I've been told that the extra depth you can get with dumbbells can give better results.

[Laser]

(11-13-2011 12:05 PM)Chad Daring Wrote:  

(11-13-2011 08:20 AM)Riker Wrote:  

(11-12-2011 07:15 PM)Chad Daring Wrote:  

This is a bit off the main topic, but I'd rather ask her then dig up an dead thread for it.

I need a good shoulder workout. I'm trying to even out my physique a bit, and deadlifting, amongst other things, has gotten my back crazy big, so I want to try to focus more on my shoulders to help get that V shape. I've been doing plain old barbell shoulder presses, is there anything better out there?

Are you doing the full bar standing up shoulder press? How about pullups?

Yes to pull ups, I'm doing sit down shoulder presses.

I'm thinking about adding in dumbbell shoulder presses in as well, I've been told that the extra depth you can get with dumbbells can give better results.

Standing presses are better than sitting presses because its more of a full body exercise. You need to use your whole body to stabilize the weight, vs seated where you're back is supported and your legs/hips are not used at all.

Also, from a practical standpoint, it's better to use a barbell than a dumbells because it's easier to employ a linear progression, incorporating microloading if necessary. Dumbells generally increase in increments of 5 pounds each, which is a large jump to make each session if you're doing a linear progression as outlined by starting strength, stronglifts, etc.

Finally, I've found the overhead press to be the upper body lift that gives me the most bang for my buck, even more than the bench press. If you work up to pressing your bodyweight for 3 sets of 5, I promise you'll be happy with your shoulder size.

[Saladin]

(11-12-2011 08:23 PM)Donald Duck Wrote:  

Anyone else don't do deadlifts?

I don't for now, squats and dead lifts are out of the picture for the next 1 month until my knee can take it. I'm doing physio exercises that don't put strain on the knee to strengthen my left knee.

[kimleebj]

(09-15-2011 08:28 AM)amistod Wrote:  

my thighs measure in at 25
I can only squat < 100.

Something is terribly wrong here. That should be a beginners warm-up weight! I'm not hating, but there is some serious weakness you should address for health, athleticism, and appearance.

I recommend dumbells for home use instead of barbells because you can do bench press without getting stuck under the bar. You can also do dumbell squats. Powerblocks are great. Also, get PlateMate magnets. The stick to dumbells and all you a small 1.25 pound increment.