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Lifter's Lounge
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Oz. Offline
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Post: #751
RE: Lifter's Lounge
Going on vacation for two weeks so I won't have access to a gym should I just do calisthenics??

I don't want to lose the 5x5 gains I've made and my metabolism is ridiculous I lose weight while eating burgers

(11-15-2014 09:06 AM)Little Dark Wrote:  This thread is not going in the direction I was hoping for.
03-04-2015 10:20 AM
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H1N1 Offline
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Post: #752
RE: Lifter's Lounge
(03-04-2015 10:20 AM)Oz. Wrote:  Going on vacation for two weeks so I won't have access to a gym should I just do calisthenics??

I don't want to lose the 5x5 gains I've made and my metabolism is ridiculous I lose weight while eating burgers

Yes. Weights are great, and should be part of recreational lifter's routine, but far too much scorn is poured on calisthenics by internet lifters. You hear the usual 'you can't get strong on pressups and pullups', 'you can't put on muscle mass with bodyweight exercises' etc etc from someone who is allegedly rippling with muscle but has no history of competitive achievement to back up his claims.

The reality is that for most natural trainees, with normal genetics and no underlying injuries, it is possible to get fitter, bigger and stronger using calisthenics as a valuable part of any well rounded routine.

About 6 months ago I started adding pressups, situps, and pullups/chins on the days I didn't lift, and it has had a very noticeable effect on my strength and physique. I am visibly leaner, and certainly stronger, without having dropped weight.

Depending on your level of strength/fitness, I'd set a total rep goal for pushups/pullups/situps, and just smash it out 3x a week whilst on holiday.

Eg. 500 pushups, 500 situps, 100 pressups, in supersetted sets of 50/50/10. Once you can't make the number of reps, just keep going and try to hit the total number in as few sets as you can, and try to only use the time spent working antagonist muscles as rest.

Also, I've always been of the belief that if you loose 'gains' in 2 weeks of decent eating with low activity, then your gains weren't real anyway. Real progress takes time to acquire and makes lasting changes to your body.
(This post was last modified: 03-04-2015 10:39 AM by H1N1.)
03-04-2015 10:37 AM
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Hades Offline
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Post: #753
RE: Lifter's Lounge
(03-04-2015 10:20 AM)Oz. Wrote:  Going on vacation for two weeks so I won't have access to a gym should I just do calisthenics??

I don't want to lose the 5x5 gains I've made and my metabolism is ridiculous I lose weight while eating burgers

Everyone should have a 'home workout' to use when they can't access the gym. That's why I spend time working pistols and handstand pushups.
03-04-2015 11:46 AM
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Giovonny Offline
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Post: #754
RE: Lifter's Lounge
(02-26-2015 10:19 PM)Chaos Wrote:  my legs are on fire.

Are there any good way to reduce this kind of soreness?

(lots of good advice so far)

Stretching and foam rolling has worked well for me.

Also, I am going to start getting professional massages, once in a while.

(03-03-2015 07:25 AM)CrashBangWallop Wrote:  getting older is frustrating.

Managed to hurt both my shoulders last week

Lifting heavy weights = a lot of stress on our shoulders. !

Shoulder damage is very, very common.

To help prevent shoulder damage, this past winter, I warmed up for 45 minutes before each upper body workout!

That sounds like a lot and it is probably a little excessive, but, I did not want to put any unnecessary stress on my shoulders.

I would start with 5-10 minutes of walking, skipping, jogging, etc.

Then, a lot of stuff like this:





Then, I would start with very, very light weight and slowly build up to heavier weight.

I wouldn't just "warm up" my shoulders, I would literally get them "hot" and fully lubricated before I pushed any heavy weight.

When I didn't do this, my shoulders suffered.

I was also very careful to use good form and maintain good posture.

POSTURE is something that I have become more aware of in terms of lifting weights. Straight spine, neutral neck, core engaged, chest up, shoulders back, etc.

These little things can make a big difference as far as preventing injuries.

Get a great warm up and practice great posture!

(03-04-2015 10:20 AM)Oz. Wrote:  I won't have access to a gym should I just do calisthenics??

(03-04-2015 10:37 AM)H1N1 Wrote:  it is possible to get fitter, bigger and stronger using calisthenics

500 pushups, 500 situps, 100 pressups

Great post H1N1!

I'd like to add something:

Intense, Dynamic Calisthenics to Failure

Which are fancy words for stuff like this:





I can't really do any of this stuff like the guys in the videos, but, it gives me motivation and some new exercise to try.

Even without weights, we can push our bodies to do more.

I usually just do more basic stuff like this:





(03-04-2015 10:37 AM)H1N1 Wrote:  Also, I've always been of the belief that if you loose 'gains' in 2 weeks of decent eating with low activity, then your gains weren't real anyway. Real progress takes time to acquire and makes lasting changes to your body.

That's a great point! Well said!
03-04-2015 01:41 PM
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Oz. Offline
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Post: #755
RE: Lifter's Lounge
(03-04-2015 10:37 AM)H1N1 Wrote:  
(03-04-2015 10:20 AM)Oz. Wrote:  Going on vacation for two weeks so I won't have access to a gym should I just do calisthenics??

I don't want to lose the 5x5 gains I've made and my metabolism is ridiculous I lose weight while eating burgers

Yes. Weights are great, and should be part of recreational lifter's routine, but far too much scorn is poured on calisthenics by internet lifters. You hear the usual 'you can't get strong on pressups and pullups', 'you can't put on muscle mass with bodyweight exercises' etc etc from someone who is allegedly rippling with muscle but has no history of competitive achievement to back up his claims.

The reality is that for most natural trainees, with normal genetics and no underlying injuries, it is possible to get fitter, bigger and stronger using calisthenics as a valuable part of any well rounded routine.

About 6 months ago I started adding pressups, situps, and pullups/chins on the days I didn't lift, and it has had a very noticeable effect on my strength and physique. I am visibly leaner, and certainly stronger, without having dropped weight.

Depending on your level of strength/fitness, I'd set a total rep goal for pushups/pullups/situps, and just smash it out 3x a week whilst on holiday.

Eg. 500 pushups, 500 situps, 100 pressups, in supersetted sets of 50/50/10. Once you can't make the number of reps, just keep going and try to hit the total number in as few sets as you can, and try to only use the time spent working antagonist muscles as rest.

Also, I've always been of the belief that if you loose 'gains' in 2 weeks of decent eating with low activity, then your gains weren't real anyway. Real progress takes time to acquire and makes lasting changes to your body.

Well let me elaborate, I built a foundation with calisthenics so I do believe they work, I have been doing them since I was about 10 years old and started my martial arts training. So 14 years give or take but I hit a wall with them, unless I add weight to do them with

What I meant to say is I will lose size not the gains itself. I can eat decently for two weeks that is not a problem but since i'll be out and about i'm not going to have access to home cooked food so basically i'll be eating crap while working out, I guess I can "maintain" that way

(11-15-2014 09:06 AM)Little Dark Wrote:  This thread is not going in the direction I was hoping for.
03-04-2015 02:03 PM
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Post: #756
RE: Lifter's Lounge
(03-04-2015 02:03 PM)Oz. Wrote:  I built a foundation with calisthenics

Me too, I don't lift weights 12 months a year, I take a few breaks for various reasons (sickness, soreness, rest, work, boredom, other sports, etc.)

When I return to lifting weights, I always start with body weight exercises.

As you said, the "foundation with calisthenics". After about a month of body weight stuff, I get bored and then move on to free weights, barbells, etc.

(03-04-2015 02:03 PM)Oz. Wrote:  i'm not going to have access to home cooked food so basically i'll be eating crap while working out,

Why will you be eating crap???

Why can't you go to a grocery store and buy some healthy food?

Or, go to restaurant and order healthy stuff like meat and vegetables, eggs, etc.

I know its tough to eat healthy when we travel, but, with a little planning and preparation, we should still be able to eat relatively "clean".

When I travel, I keep these in my luggage:

[Image: images?q=tbn:ANd9GcQ0WSDXjwSb_Uds0gImeo3...dFh774UMbA]

And, some protein bars, jerky, dried fruit, etc.

Before I arrive at my location, I research the grocery stores and restaurants in the surrounding area.

Hopefully, you can find some healthy food.
(This post was last modified: 03-04-2015 04:55 PM by Giovonny.)
03-04-2015 04:39 PM
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redbeard Offline
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Post: #757
RE: Lifter's Lounge
Even if you are traveling you can still maintain your body halfway decently. Follow Gio's dietary guidelines and PREPARE!

Whenever I make a long drive for work I plan out where I will stop to eat. I scope out where local bbq places are for meat and juice, salad places for vegetables. This is also where IF can help out. Sometimes I will only eat one giant meal of sliced brisket and juice.

There are a ton of supplements you can take but the most important while traveling are:

1. Fiber - helps you take good shits. Changes in cuisine will mess up your digestion. Quest bars also help this.

2. Barlean's Greens - makes up for lack of fresh vegetables.

3. ACV - cleans your body out.

Quest bars usually help make up for lack of protein but I also bring whey. I buy whey by the bag (thanks Costco) so I put it in old BCAA containers. These are much smaller and one container will last a week or so. Pro tip: instead of jamming the giant whey scoop into the smaller container, just use the BCAA scoop. It should say hoe many grams are in a serving on the nutrition facts. Now, my BCAA containers all have "SIX SCOOPS = 1 SERV WHEY" written on the top.
03-05-2015 12:34 AM
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RE: Lifter's Lounge
benched 230lbs/105kgs, bodyweight was 150lbs/68.2kgs. New PR for me
03-05-2015 07:39 PM
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KC4 Offline
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RE: Lifter's Lounge
anyone got any good exercises for muscles
"Around the knee" for stability? Asking because I am afraid of hurting it again during wrestling
03-06-2015 03:31 PM
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one-two Offline
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RE: Lifter's Lounge
(03-06-2015 03:31 PM)KC4 Wrote:  anyone got any good exercises for muscles
"Around the knee" for stability? Asking because I am afraid of hurting it again during wrestling

When I had knee issues, my doctor recommended those adductor/abductor machines. Also the multi-hip machine or rubber band around your knees. Mostly lateral exercises, but squatting with the rubber band around your knees is pretty good too.
03-06-2015 06:25 PM
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rhodey Offline
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RE: Lifter's Lounge
(03-04-2015 10:37 AM)H1N1 Wrote:  
(03-04-2015 10:20 AM)Oz. Wrote:  Going on vacation for two weeks so I won't have access to a gym should I just do calisthenics??

I don't want to lose the 5x5 gains I've made and my metabolism is ridiculous I lose weight while eating burgers

Yes. Weights are great, and should be part of recreational lifter's routine, but far too much scorn is poured on calisthenics by internet lifters. You hear the usual 'you can't get strong on pressups and pullups', 'you can't put on muscle mass with bodyweight exercises' etc etc from someone who is allegedly rippling with muscle but has no history of competitive achievement to back up his claims.

The reality is that for most natural trainees, with normal genetics and no underlying injuries, it is possible to get fitter, bigger and stronger using calisthenics as a valuable part of any well rounded routine.

About 6 months ago I started adding pressups, situps, and pullups/chins on the days I didn't lift, and it has had a very noticeable effect on my strength and physique. I am visibly leaner, and certainly stronger, without having dropped weight.

Thanks, I might try this. i work with a cock diesel dude, ex pro football player, about 5'11" and maybe 260 . Mind you he is on TRT and
Growth Hormone but still...dude is almost 50 but you wouldn't know it he - looks 12-14 years younger and is rock solid. Now I'm nothing to sneeze at but I mentioned to him that I wanted to notch things up.

On his "off "days he does 600 pushups and 100 burpees and I forget how many situps. I'm going to give it a whirl. Ofcourse I'll need to ramp up to those kind of numbers.
03-07-2015 12:03 AM
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Post: #762
RE: Lifter's Lounge
I just joined this forum and I am wondering why there are no training logs here. Any reason for that?
03-08-2015 07:27 AM
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Foolsgo1d Offline
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RE: Lifter's Lounge
You can make one if you want? There are players logs in the Game section.
03-08-2015 02:17 PM
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KC4 Offline
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RE: Lifter's Lounge
So i have been doing starting strength for about 2 months now. it's been going pretty good. I regained almost a 100% of my flexibility in my leg because I have been squatin low. Only problem is that my squats are too quad depended so my glutes are lacking. Deadlift max has increased too 150 kg from 130. Bench still struggling but I am doing almost 3x5 75 kg bench. Only problem is that my arms are not growing.
03-08-2015 06:17 PM
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RE: Lifter's Lounge
(03-08-2015 06:17 PM)KC4 Wrote:  So i have been doing starting strength for about 2 months now. it's been going pretty good. I regained almost a 100% of my flexibility in my leg because I have been squatin low. Only problem is that my squats are too quad depended so my glutes are lacking. Deadlift max has increased too 150 kg from 130. Bench still struggling but I am doing almost 3x5 75 kg bench. Only problem is that my arms are not growing.

One leg bw leg curls (lie on your back, knees bent, one leg out in front of you straight and off the floor, push up and onto your upper back with the other leg, try to curly yourself up there by squeezing yourself up) and pressups (all varieties) on your off days (c.2-3x per week). Shoot for 250 reps each side and 25 total pressups. In one month your bench will improve noticeably, in 3 months you will have well developed arse muscles. If you changed nothing else, this would bring up the flagging areas. Arms may simply require more overall muscle mass
03-08-2015 06:34 PM
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Hannibal Offline
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RE: Lifter's Lounge
(03-08-2015 06:17 PM)KC4 Wrote:  So i have been doing starting strength for about 2 months now. it's been going pretty good. I regained almost a 100% of my flexibility in my leg because I have been squatin low. Only problem is that my squats are too quad depended so my glutes are lacking. Deadlift max has increased too 150 kg from 130. Bench still struggling but I am doing almost 3x5 75 kg bench. Only problem is that my arms are not growing.

How do you know your squats are too quad dependent? If you're doing them with good form (pain free, full range of motion), then you probably just have small glutes to begin with. Squatting heavier will help, but you'll probably have to do some hip thrusts or swings to make them grow later on. I wouldn't worry too much about it right now unless it's making your deadlift and squat stall.

As far as arms, throw some curls and tricep extensions at the end of your workouts, higher reps, in the 12-20 range.

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If you want some PDF's on bodyweight exercise with little to no equipment, send me a PM and I'll get back to you as soon as possible.
(This post was last modified: 03-08-2015 07:38 PM by Hannibal.)
03-08-2015 07:37 PM
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RE: Lifter's Lounge
Squats don't work your glutes that hard. The "just squat" advice for glute growth is broscience. Bret Contreras rants about that a lot.

If you want glutes to grow, you need something more specific like hip thrusts.

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03-09-2015 01:00 AM
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Hades Offline
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RE: Lifter's Lounge
(03-09-2015 01:00 AM)StrikeBack Wrote:  Squats don't work your glutes that hard. The "just squat" advice for glute growth is broscience. Bret Contreras rants about that a lot.

If you want glutes to grow, you need something more specific like hip thrusts.

Bret Contreras only back squatted like 300 pounds in competition. I'm amazed that a "glute guru" can barely hold his own in a main powerlift with college kids doing starting strength. While he is doing a lot of good telling women what to do in the gym, a lot of his opinions aren't really worth much. There was a podcast with two former world record holding powerbuilders who really tear into him mercilessly about this that I wish I could find to post, but in short, Contreras doesn't have a lot of room to talk.

(03-04-2015 01:41 PM)Giovonny Wrote:  
(03-03-2015 07:25 AM)CrashBangWallop Wrote:  getting older is frustrating.

Managed to hurt both my shoulders last week

Lifting heavy weights = a lot of stress on our shoulders. !

Shoulder damage is very, very common.

To help prevent shoulder damage, this past winter, I warmed up for 45 minutes before each upper body workout!

That sounds like a lot and it is probably a little excessive, but, I did not want to put any unnecessary stress on my shoulders.

I would start with 5-10 minutes of walking, skipping, jogging, etc.

Agreed, it's imperative to protect the shoulders. This is why I have always had pressing behind the neck, shoulder dislocations, skinning the cat, rowing movements, and handstands as mainstays in my workout routines.

Gymnasts and oly lifters have it right, as long as you maintain good shoulder flexibility and learn to stabilize big weights overhead while hitting the shoulder from many angles, you should be able to avoid most of the problems that guys who do nothing but bench press inflict on themselves.

(03-08-2015 06:17 PM)KC4 Wrote:  So i have been doing starting strength for about 2 months now. it's been going pretty good. I regained almost a 100% of my flexibility in my leg because I have been squatin low. Only problem is that my squats are too quad depended so my glutes are lacking. Deadlift max has increased too 150 kg from 130. Bench still struggling but I am doing almost 3x5 75 kg bench. Only problem is that my arms are not growing.

At the end of every workout select two movements (for instance, the dumbbell curl and press, the strict curl, triceps pushdowns, dips, or the like) and do three sets to failure with whatever weights you want. I liked to do supersets of curls with tricep pushdowns.

Rippetoe beats everybody down with his mantra of "Do the fucking program" but don't listen to that nonsense, doing curls will not kill your gainz. The only thing that will kill your squat/dl/bench gains is to omit them in favor of doing something else.
(This post was last modified: 03-10-2015 02:29 AM by Hades.)
03-10-2015 02:14 AM
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Beyond Borders Away
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RE: Lifter's Lounge
Just had some guy with the most useless arms and most pathetic spare tire around his waist I've seen on a man his age in a long time sit there and try to argue with me when I gave our mutual obese buddy the advice to cut down on the beer and skip breakfast everyday.

I don't care if someone wants to look like a sack of shit, but it blows my mind when such people think they have some type of grounding to argue about fitness advice. It's crazy how out of touch a lot of these people are with what they really look like.

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frightened. But no price is too high to pay for the privilege of owning yourself." - Kipling
(This post was last modified: 03-10-2015 03:29 AM by Beyond Borders.)
03-10-2015 03:17 AM
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RE: Lifter's Lounge
Agree with Hades on SS. On Fridays I would add 3x8-12 tricep and bicep exercises. Then again on Monday if Friday isn't hurting your strength progress at all.
03-10-2015 05:33 AM
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RE: Lifter's Lounge
(03-10-2015 02:14 AM)Hades Wrote:  
(03-09-2015 01:00 AM)StrikeBack Wrote:  Squats don't work your glutes that hard. The "just squat" advice for glute growth is broscience. Bret Contreras rants about that a lot.

If you want glutes to grow, you need something more specific like hip thrusts.

Bret Contreras only back squatted like 300 pounds in competition

He squatted 440 or so in the recent comp. Not great, but not too bad, for a tall guy with scoliosis. He also pulls about 600lb.

Not that those are relevant.

The point is, for glute growth, squat alone doesn't do much. He trains his clients (usually bikini competitors) specifically for glute growth, not squat strength.

The previous guy was asking about how to get bigger glutes, not increasing his squats.

WR powerlifters do not necessarily know anything about glute growth or muscle building in general. I train with one in my club (WR deadlifter, with an elite level squat as well) and he has the flattest butt and skinniest arms you'll ever see on a lifter. Doesn't even look like he lifts.

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03-10-2015 05:48 AM
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RE: Lifter's Lounge
Any one know a good site or article to introduce a very out-of-shape newbie to Intermittent Fasting? I want to send link to a friend but feel like LeanGains may be a bit too advanced and even intimidating to someone who has a long way to go and just needs to get talked into the concept. That site is awesome, but it's really made for guys who have already made a ton of progress and trying to drop that last tiny bit to be ripped.

"The individual has always had to struggle to keep from being overwhelmed by the tribe.
To be your own man is a hard business. If you try it, you'll be lonely often, and sometimes
frightened. But no price is too high to pay for the privilege of owning yourself." - Kipling
(This post was last modified: 03-10-2015 08:53 AM by Beyond Borders.)
03-10-2015 08:52 AM
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RE: Lifter's Lounge
Mark's Daily Apple has some articles about it.

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03-10-2015 08:56 AM
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RE: Lifter's Lounge
(03-10-2015 08:52 AM)Beyond Borders Wrote:  Any one know a good site or article to introduce a very out-of-shape newbie to Intermittent Fasting? I want to send link to a friend but feel like LeanGains may be a bit too advanced and even intimidating to someone who has a long way to go and just needs to get talked into the concept. That site is awesome, but it's really made for guys who have already made a ton of progress and trying to drop that last tiny bit to be ripped.

Eat Stop Eat by Brad Pilon is good. You can either buy it or google the pdf.

Basically don't eat anything for a full 24 hour period one day a week. The book itself is a quick read, as it's only 80 pages or so.

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If you want some PDF's on bodyweight exercise with little to no equipment, send me a PM and I'll get back to you as soon as possible.
03-10-2015 10:13 AM
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RE: Lifter's Lounge
(03-10-2015 05:48 AM)StrikeBack Wrote:  
(03-10-2015 02:14 AM)Hades Wrote:  
(03-09-2015 01:00 AM)StrikeBack Wrote:  Squats don't work your glutes that hard. The "just squat" advice for glute growth is broscience. Bret Contreras rants about that a lot.

If you want glutes to grow, you need something more specific like hip thrusts.

Bret Contreras only back squatted like 300 pounds in competition

He squatted 440 or so in the recent comp. Not great, but not too bad, for a tall guy with scoliosis. He also pulls about 600lb.

Not that those are relevant.

The point is, for glute growth, squat alone doesn't do much. He trains his clients (usually bikini competitors) specifically for glute growth, not squat strength.

The previous guy was asking about how to get bigger glutes, not increasing his squats.

WR powerlifters do not necessarily know anything about glute growth or muscle building in general. I train with one in my club (WR deadlifter, with an elite level squat as well) and he has the flattest butt and skinniest arms you'll ever see on a lifter. Doesn't even look like he lifts.

Yeah I'll say for sure Bret Contreras is doing a lot of good encouraging women to get into gyms and whatnot, and barbell hip thrusters will grow the glutes, but from what I saw in KC4's post he was concerned that his squat was quad dominant and glute development was lagging.

I think it's hard to say that the squat 'doesn't' hit the glutes if you're squatting roughly bodyweight or have only been lifting for two months (as he's said). Maybe his lower back is rounding slightly during the reps (which would take the glutes out of the equation). My ass blew up on 20 rep squats, no homo. Gay

On a side note I saw Contreras's recent powerlifting numbers and it looks like he's put on like a hundred pounds on his total in a year, which is pretty impressive for a 37 year old lifter. Maybe competing will give him an edge where aimless gym lifting and training wouldn't. His deadlift is pretty solid though.
03-10-2015 11:39 AM
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