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Lifter's Lounge
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GreenHills Offline
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Post: #4926
RE: Lifter's Lounge
Hit a solid and fast three plate squat after 10 months since I first touched a barbell. I’m 185 lbs. Pretty happy about that. Key was eating well and lowering alcohol consumption.
09-12-2019 10:02 PM
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aeroektar Offline
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Post: #4927
RE: Lifter's Lounge
I think I injured my rotator cuff in the gym two days ago. I had an uncomfortable chest workout last week and the shoulder was a bit sore afterwards but I assumed it was nothing to worry about. Yesterday at the gym I tried warming up but my shoulder just felt like shit. It was clicking and popping, felt tight and mildly sore and I couldn't get it to loosen up. I was kinda frustrated, said fuck it and started a light set with 17.5kg DBs and on the 11th rep I felt something bad like a strong pop and had to stop. I finished the workout with triceps and some dips but my shoulder hurt and I was mad at myself.

I don't think I fucked anything up really bad because today it feels pretty fine except for being sore/feeling tight if I move it onto certain positions like putting my arm behind my back. I'm gonna take a week or two off from upper body and hopefully that will be enough, but if anyone has been through this and has advice I'd love to hear it.
09-15-2019 11:18 AM
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H1N1 Offline
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Post: #4928
RE: Lifter's Lounge
(09-15-2019 11:18 AM)aeroektar Wrote:  I think I injured my rotator cuff in the gym two days ago. I had an uncomfortable chest workout last week and the shoulder was a bit sore afterwards but I assumed it was nothing to worry about. Yesterday at the gym I tried warming up but my shoulder just felt like shit. It was clicking and popping, felt tight and mildly sore and I couldn't get it to loosen up. I was kinda frustrated, said fuck it and started a light set with 17.5kg DBs and on the 11th rep I felt something bad like a strong pop and had to stop. I finished the workout with triceps and some dips but my shoulder hurt and I was mad at myself.

I don't think I fucked anything up really bad because today it feels pretty fine except for being sore/feeling tight if I move it onto certain positions like putting my arm behind my back. I'm gonna take a week or two off from upper body and hopefully that will be enough, but if anyone has been through this and has advice I'd love to hear it.

Be really careful with your shoulder joint. How did you injure it? Be really careful that it isn't an ACL injury. They really suck and take years to get better.

Be so cautious with shoulder injuries. My advice would be to rest it until you have pain free movement without load, and then VERY slowly add in resistance movements (particularly the movement pattern you hurt it doing) with very light dumbbells for very high reps (no less than 20 a set, well short technical failure). You need to pump massive amounts of blood through it, and not exacerbate the injury in any way. Shoulder joints can be really poised to go from just a bit bad to a year long injury, in the space of a few ill advised reps.
09-15-2019 02:16 PM
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Post: #4929
RE: Lifter's Lounge
(09-15-2019 02:16 PM)H1N1 Wrote:  
(09-15-2019 11:18 AM)aeroektar Wrote:  I think I injured my rotator cuff in the gym two days ago. I had an uncomfortable chest workout last week and the shoulder was a bit sore afterwards but I assumed it was nothing to worry about. Yesterday at the gym I tried warming up but my shoulder just felt like shit. It was clicking and popping, felt tight and mildly sore and I couldn't get it to loosen up. I was kinda frustrated, said fuck it and started a light set with 17.5kg DBs and on the 11th rep I felt something bad like a strong pop and had to stop. I finished the workout with triceps and some dips but my shoulder hurt and I was mad at myself.

I don't think I fucked anything up really bad because today it feels pretty fine except for being sore/feeling tight if I move it onto certain positions like putting my arm behind my back. I'm gonna take a week or two off from upper body and hopefully that will be enough, but if anyone has been through this and has advice I'd love to hear it.

Be really careful with your shoulder joint. How did you injure it? Be really careful that it isn't an ACL injury. They really suck and take years to get better.

Be so cautious with shoulder injuries. My advice would be to rest it until you have pain free movement without load, and then VERY slowly add in resistance movements (particularly the movement pattern you hurt it doing) with very light dumbbells for very high reps (no less than 20 a set, well short technical failure). You need to pump massive amounts of blood through it, and not exacerbate the injury in any way. Shoulder joints can be really poised to go from just a bit bad to a year long injury, in the space of a few ill advised reps.

I injured it doing DB chest press. This shoulder is bitch, and chest work has at times caused me discomfort in this shoulder over the last 5 years, but this week was the worst pain I've felt. I dislocated it multiple times when I was a teenager and had to have reconstructive surgery 10 years ago. Since then even after a long rehab it's always had slightly less range of motion of my other shoulder. Thanks for the advice I'll definitely take time off, maybe just do some stretching and get back in the gym when it feels right.
09-15-2019 04:02 PM
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H1N1 Offline
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Post: #4930
RE: Lifter's Lounge
(09-15-2019 04:02 PM)aeroektar Wrote:  
(09-15-2019 02:16 PM)H1N1 Wrote:  
(09-15-2019 11:18 AM)aeroektar Wrote:  I think I injured my rotator cuff in the gym two days ago. I had an uncomfortable chest workout last week and the shoulder was a bit sore afterwards but I assumed it was nothing to worry about. Yesterday at the gym I tried warming up but my shoulder just felt like shit. It was clicking and popping, felt tight and mildly sore and I couldn't get it to loosen up. I was kinda frustrated, said fuck it and started a light set with 17.5kg DBs and on the 11th rep I felt something bad like a strong pop and had to stop. I finished the workout with triceps and some dips but my shoulder hurt and I was mad at myself.

I don't think I fucked anything up really bad because today it feels pretty fine except for being sore/feeling tight if I move it onto certain positions like putting my arm behind my back. I'm gonna take a week or two off from upper body and hopefully that will be enough, but if anyone has been through this and has advice I'd love to hear it.

Be really careful with your shoulder joint. How did you injure it? Be really careful that it isn't an ACL injury. They really suck and take years to get better.

Be so cautious with shoulder injuries. My advice would be to rest it until you have pain free movement without load, and then VERY slowly add in resistance movements (particularly the movement pattern you hurt it doing) with very light dumbbells for very high reps (no less than 20 a set, well short technical failure). You need to pump massive amounts of blood through it, and not exacerbate the injury in any way. Shoulder joints can be really poised to go from just a bit bad to a year long injury, in the space of a few ill advised reps.

I injured it doing DB chest press. This shoulder is bitch, and chest work has at times caused me discomfort in this shoulder over the last 5 years, but this week was the worst pain I've felt. I dislocated it multiple times when I was a teenager and had to have reconstructive surgery 10 years ago. Since then even after a long rehab it's always had slightly less range of motion of my other shoulder. Thanks for the advice I'll definitely take time off, maybe just do some stretching and get back in the gym when it feels right.

The key in my view, if you have an injury like that, is to concentrate on higher reps with lighter weight, and an absolutely ruthless adherence to good form. It should be a matter of pride that each rep follows the exact same path to the millimetre. An added advantage of this is you will probably find yourself being more aware of the muscles doing the movement, allowing you to still get some growth, and ensure the load is on the right muscle groups.

Don't stay out of the gym too long - once any acute pain has passed, you will get more from doing high reps with tiny dumbbells (think 10lb dbs if you need to) than you will from straight forward rest.
09-17-2019 06:05 AM
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phluff127 Offline
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Post: #4931
RE: Lifter's Lounge
So I am four months into lifting, with the first 9 weeks doing starting strength and now I am doing higher reps and more isolation stuff. Usually I will throw in one compound lift from SS per session. Typically my first three exercises are push ups, chin/pull ups, incline/bench dumbbell press, and then from there it varies to what area I am focused on that day. As I said in an earlier post I am super weak in the back, chest, upper body so those areas are my focus. I usually lift the legs in one exercise per session. After each session I am gassed and most if not all of my lifts end at failure. My diet is also very strict and I eat a ton of protein and healthy carbs. I haven’t seen a lot of gains in my body up to this point, but am hoping months 4-9 I make a jump visually. Question. How many days should I be lifting? Currently I lift three days a week with each session being about 45 minutes. Thanks guys.
(This post was last modified: 09-18-2019 01:30 PM by phluff127.)
09-18-2019 01:25 PM
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Benoit Offline
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Post: #4932
RE: Lifter's Lounge
(09-18-2019 01:25 PM)phluff127 Wrote:  So I am four months into lifting, with the first 9 weeks doing starting strength and now I am doing higher reps and more isolation stuff. Usually I will throw in one compound lift from SS per session. Typically my first three exercises are push ups, chin/pull ups, incline/bench dumbbell press, and then from there it varies to what area I am focused on that day. As I said in an earlier post I am super weak in the back, chest, upper body so those areas are my focus. I usually lift the legs in one exercise per session. After each session I am gassed and most if not all of my lifts end at failure. My diet is also very strict and I eat a ton of protein and healthy carbs. I haven’t seen a lot of gains in my body up to this point, but am hoping months 4-9 I make a jump visually. Question. How many days should I be lifting? Currently I lift three days a week with each session being about 45 minutes. Thanks guys.

Stop making it up yourself and start doing a beginner program properly. Starting Strength, Stronglifts, etc.

9 weeks is not enough. Pick one and do what it tells you to do for the next 3 months. Follow the instructions, don't change things. Eat enough food, don't starve yourself.

Come back and ask for more help if you're still struggling after you've done that.

"I'd hate myself if I had that kind of attitude, if I were that weak." - Arnold
09-19-2019 01:18 AM
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Poker Offline
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Post: #4933
RE: Lifter's Lounge
After reading Flanders post about his deadlift everyday programme and conducting additional research on the internet, I decided to undertake a deadlift everyday programme, which I did for 6 weeks. The following contains how it all went.

The Programme
I didn't have a set programme as such though I roughly followed a routine of a heavy day, followed by a light day, on a cycle which I largely stuck to, though on days where my body was really sore, I would just keep it light. Also, I paired deadlifts with another body part, so for example 'deadlift + triceps', 'deadlifts + legs' and so on.

My rep ranges and sets were varied depending on the day. So light days would normally be 3x10, though on occasion it was 5x10. Heavy days would be either: 5x5, 3x5, 3x3 or 10 singles.

Every deadlift done was completed in the standard fashion without any variation, all were done with an overhand grip without straps, except for three reps during a session of single lifts in weeks 5 and 6 where I used a mixed grip, and two single reps, which were done with straps.

My first session, I lifted 5x5 with a peak weight of 140kg. following that, the weight I could lift crashed due to the impact of such a programme with its high workload. As the weeks progressed, the weight I was lifting on light and heavy days increased as I adjusted to the workload. On the last day of the last week, I lifted my previous one max rep (160kg) three quarters of the way before my grip gave out. Still, I was pleased with this as I felt quite lethargic and sore on that day.

I was swimming most days during this programme.

Diet

Three big meals a day and a scoop of whey protein with a pint of full fat milk x2. After week two, whey protein was exchanged for mass gainer. I took no other supplements and wasn't on any gear.

Results

Over the course of 6 weeks, I:
gained 5kg/11lb in bodyweight, taking me to 98kg/216lb.
Half an inch on my upper arms
Half an inch on my forearms (which is unbelievable as my forearms are very resistant to growth despite what I have thrown at them over the years, my worst body part in terms of growth by far)
My capability to deadlift at a higher volume increased.
My legs grew bigger though I never took a before measurement so I don't know by how much.
Strength gains in other compound lifts, especially up body.

Conclusion

For me, it was definitely worthwhile and I would highly recommend it. Just make sure you have your form nailed down as it's quite easy to injure yourself, especially with the complacency that lighter weights can give.
Where I go from here I don't know, a lot of it depends on what my current one max rep is. Has anyone done a squat everyday programme?

If anyone has any questions then feel free to ask.
(This post was last modified: 09-24-2019 05:58 AM by Poker.)
09-24-2019 05:38 AM
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GreenHills Offline
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Post: #4934
RE: Lifter's Lounge
Phluff127,

One session for me is 2 hours. 45 is nowhere near enough. I rest 4 minutes between sets and do three exercises.

The gains will come. I suggest doing more heavy compound lifts. Find a coach specializing in barbells to give you a program and I also highly suggest getting in person coaching even if just for some time.
09-28-2019 07:19 PM
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Vasily Zaytsev Offline
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Post: #4935
RE: Lifter's Lounge
First post here in the lifters' lounge, although I've been lifting somewhat regularly for the past 2 years. When I started lifting regularly I was 20 years old, 5'8 and probably about 120 lbs. I got pretty cut, a little stronger, but I literally didn't gain a pound. I've always been a super hard gainer and 2 months ago I finally started Mark Rippetoe's Starting Strength program. I ended up buying the program after reading one of Roosh's old articles about his own success with it. I tweaked the workout routine a little, but I'm still focusing almost entirely on barbells (squats, power cleans, deadlifts, bench press) and avoiding most machines like the plague. In less than 2 months I've gained more than 24lbs and I think I will be 150 lbs soon and I literally feel myself getting way stronger really fast. The hardest part has probably been making sure I drink a gallon of milk every day, but everything else was pretty straightforward.

The one thing I fear is that I'm gaining too fast and I'm going to have to take a break because my entire body and my legs especially feel shot right now as if inflammation is increasing faster than I'm increasing my gains. I took an ice bath last night and hit the gym again today so I guess I'll keep pushing forward and see what happens.

I'll try to post back here again soon. I may have to create my own thread showing before and after pics along with my observations of the physical and social differences after gaining 40lbs in less than 6 months if I hit my goal of 160lbs. Obviously, I'm hoping this really improves my success with women. I feel like I have above-average social skills, have zero approach anxiety but it's honestly pretty hard to get girls if you're as skinny as I was. (maybe I'm wrong I'll see).

Romans 8:18-21

"Most insults are compliments in disguise" -Mr. G
(This post was last modified: 10-09-2019 06:10 PM by Vasily Zaytsev.)
10-09-2019 06:08 PM
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scorpion Offline
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Post: #4936
RE: Lifter's Lounge
Good work. Be careful drinking that much milk though, it can mess you up if you don't tolerate dairy extremely well. I would recommend cutting back the milk a little and replacing it with a shake made from milk, peanut butter, bananas and oatmeal. You'll still get the calories but you won't be taxing your gut with such a massive amount of dairy.

"For I reckon that the sufferings of this present time are not worthy to be compared with the glory which shall be revealed in us.” - Romans 8:18
10-09-2019 06:19 PM
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Vasily Zaytsev
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Post: #4937
RE: Lifter's Lounge
(10-09-2019 06:08 PM)Vasily Zaytsev Wrote:  First post here in the lifters' lounge, although I've been lifting somewhat regularly for the past 2 years. When I started lifting regularly I was 20 years old, 5'8 and probably about 120 lbs. I got pretty cut, a little stronger, but I literally didn't gain a pound. I've always been a super hard gainer and 2 months ago I finally started Mark Rippetoe's Starting Strength program. I ended up buying the program after reading one of Roosh's old articles about his own success with it. I tweaked the workout routine a little, but I'm still focusing almost entirely on barbells (squats, power cleans, deadlifts, bench press) and avoiding most machines like the plague. In less than 2 months I've gained more than 24lbs and I think I will be 150 lbs soon and I literally feel myself getting way stronger really fast. The hardest part has probably been making sure I drink a gallon of milk every day, but everything else was pretty straightforward.

The one thing I fear is that I'm gaining too fast and I'm going to have to take a break because my entire body and my legs especially feel shot right now as if inflammation is increasing faster than I'm increasing my gains. I took an ice bath last night and hit the gym again today so I guess I'll keep pushing forward and see what happens.

I'll try to post back here again soon. I may have to create my own thread showing before and after pics along with my observations of the physical and social differences after gaining 40lbs in less than 6 months if I hit my goal of 160lbs. Obviously, I'm hoping this really improves my success with women. I feel like I have above-average social skills, have zero approach anxiety but it's honestly pretty hard to get girls if you're as skinny as I was. (maybe I'm wrong I'll see).

Congratulations on actually doing the program.

So many bitch about it but have never done it.

All those who did SS and GOMAD say that, on balance, it worked and was worth it.
SS and your diet are probably the best way to bulk for someone like you and so I salute you.
There's a Starting Strength forum and I suggest you go on there and get some input on how long to continue with GOMAD - as it isn't something that you can do forever. (poster above suggests alternatives)

You want to find a way to adjust your diet and keep your gains - in the meantime just keep eating to your utmost and lifting.

Suggest taking up yoga or pilates to keep your joints flexible and to help with recovery.
10-09-2019 09:22 PM
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Vasily Zaytsev Offline
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Post: #4938
RE: Lifter's Lounge
(10-09-2019 06:19 PM)scorpion Wrote:  Good work. Be careful drinking that much milk though, it can mess you up if you don't tolerate dairy extremely well. I would recommend cutting back the milk a little and replacing it with a shake made from milk, peanut butter, bananas and oatmeal. You'll still get the calories but you won't be taxing your gut with such a massive amount of dairy.
Thanks, man. I think I'll try this. Do you think there's any bad long term side effect of having this much milk though?

Romans 8:18-21

"Most insults are compliments in disguise" -Mr. G
10-09-2019 11:37 PM
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Vasily Zaytsev Offline
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Post: #4939
RE: Lifter's Lounge
(10-09-2019 09:22 PM)Bienvenuto Wrote:  
(10-09-2019 06:08 PM)Vasily Zaytsev Wrote:  First post here in the lifters' lounge, although I've been lifting somewhat regularly for the past 2 years. When I started lifting regularly I was 20 years old, 5'8 and probably about 120 lbs. I got pretty cut, a little stronger, but I literally didn't gain a pound. I've always been a super hard gainer and 2 months ago I finally started Mark Rippetoe's Starting Strength program. I ended up buying the program after reading one of Roosh's old articles about his own success with it. I tweaked the workout routine a little, but I'm still focusing almost entirely on barbells (squats, power cleans, deadlifts, bench press) and avoiding most machines like the plague. In less than 2 months I've gained more than 24lbs and I think I will be 150 lbs soon and I literally feel myself getting way stronger really fast. The hardest part has probably been making sure I drink a gallon of milk every day, but everything else was pretty straightforward.

The one thing I fear is that I'm gaining too fast and I'm going to have to take a break because my entire body and my legs especially feel shot right now as if inflammation is increasing faster than I'm increasing my gains. I took an ice bath last night and hit the gym again today so I guess I'll keep pushing forward and see what happens.

I'll try to post back here again soon. I may have to create my own thread showing before and after pics along with my observations of the physical and social differences after gaining 40lbs in less than 6 months if I hit my goal of 160lbs. Obviously, I'm hoping this really improves my success with women. I feel like I have above-average social skills, have zero approach anxiety but it's honestly pretty hard to get girls if you're as skinny as I was. (maybe I'm wrong I'll see).

Congratulations on actually doing the program.

So many bitch about it but have never done it.

All those who did SS and GOMAD say that, on balance, it worked and was worth it.
SS and your diet are probably the best way to bulk for someone like you and so I salute you.
There's a Starting Strength forum and I suggest you go on there and get some input on how long to continue with GOMAD - as it isn't something that you can do forever. (poster above suggests alternatives)

You want to find a way to adjust your diet and keep your gains - in the meantime just keep eating to your utmost and lifting.

Suggest taking up yoga or pilates to keep your joints flexible and to help with recovery.
Thanks a lot, man. I'm still just in awe at how big of a difference your workout can change your results. A lot of people I've talked to tell me that squats and deadlifts aren't worth it because they are dangerous, but I've had no problems so far. Also, will do. I'll keep you guys updated on what happens.

Romans 8:18-21

"Most insults are compliments in disguise" -Mr. G
(This post was last modified: 10-09-2019 11:45 PM by Vasily Zaytsev.)
10-09-2019 11:45 PM
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Irn Bru Protein Offline
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Post: #4940
RE: Lifter's Lounge
Why do folk ‘avoid machines like the plague’

I suppose if you want to look like Rippetoe then probably best stick to 3x5 power cleans.

If you want to get jacked however then machines are the way to go.

They allow you to go to failure and use the more high intensity techniques which drive growth.
10-10-2019 05:33 PM
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Vasily Zaytsev Offline
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Post: #4941
RE: Lifter's Lounge
(10-10-2019 05:33 PM)Irn Bru Protein Wrote:  Why do folk ‘avoid machines like the plague’

I suppose if you want to look like Rippetoe then probably best stick to 3x5 power cleans.

If you want to get jacked however then machines are the way to go.

They allow you to go to failure and use the more high intensity techniques which drive growth.

Maybe I am wrong, but I've just been avoiding them because according to Mark Rippetoe, you won't get as much benefit since they aren't systemic and you won't use the muscles you would in a barbell exercise when you are forced to balance the bar.

In the book, he also claims that gyms started putting in machines so that the average joe who doesn't want to learn the correct form for lifting can join a gym and start lifting the next day.

Romans 8:18-21

"Most insults are compliments in disguise" -Mr. G
10-11-2019 10:53 AM
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Irn Bru Protein Offline
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Post: #4942
RE: Lifter's Lounge
Listen mate, if you want to look the part then Rippetoe is the last guy I would be listening to.

You can tell he lives the GOMAD lifestyle because he looks like utter shit.

And what’s with this ‘systemic’ bullshit?

If you’re numbers are going up, you’re getting stronger. Regardless of whether it’s barbells or machines.

I have seen so many fat fucks pass through my gym, staying away from machines thanks to the fact that they’ve been brainwashed by even fatter fucks like Rippetoe because they have a product to sell and a cult to maintain.

And for what?

So they can jizz their knickers over a log book that no one gives a fuck about.

Unless you’re competing in powerlifting or any other strength sport, lifting for raw strength is idiotic. You never use it.

You can pull 700lb in the gym however household chores or manual labour are going to knock your pan in regardless.

Get fucking jacked using every tool at your disposal and look the fucking part.
10-11-2019 11:09 AM
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H1N1 Offline
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Post: #4943
RE: Lifter's Lounge
Machines are definitely great for maximising your physique.

The big basics are great for your health, and should form the backbone of your programming if maximising health and wellbeing is your basic priority.

So free weight squats, chins, dips, presses and deadlifts.

But that still leaves plenty of room for cable work for building a sexy physique. Cables/machines are really great for hypertrophy, and a season or two where they form part of your programming during a training year would be anything but wasted.
10-11-2019 02:03 PM
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Irn Bru Protein Offline
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Post: #4944
RE: Lifter's Lounge
^^^^
Agree with this 100%

This isn’t 1999 now when Brooks Kubik and Stuart McRobert were espousing the long lost compound lifts which had given way to FLEX roid fuelled pec dec programs.

Dinosaur Training has its place however if you want a ripped and savage physique then you better be putting those muscles through the grinder, be it via barbells, dumbbells, machines and cables
10-11-2019 02:36 PM
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Barron Online
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Post: #4945
RE: Lifter's Lounge
(10-11-2019 11:09 AM)Irn Bru Protein Wrote:  Listen mate, if you want to look the part then Rippetoe is the last guy I would be listening to.

You can tell he lives the GOMAD lifestyle because he looks like utter shit.

And what’s with this ‘systemic’ bullshit?

If you’re numbers are going up, you’re getting stronger. Regardless of whether it’s barbells or machines.

I have seen so many fat fucks pass through my gym, staying away from machines thanks to the fact that they’ve been brainwashed by even fatter fucks like Rippetoe because they have a product to sell and a cult to maintain.

And for what?

So they can jizz their knickers over a log book that no one gives a fuck about.

Unless you’re competing in powerlifting or any other strength sport, lifting for raw strength is idiotic. You never use it.

You can pull 700lb in the gym however household chores or manual labour are going to knock your pan in regardless.

Get fucking jacked using every tool at your disposal and look the fucking part.

Bulking and cutting phases put your post to the grinder. All I do is focus on strength training and eating until my waste reaches 32 inches.

When that happens I go back to cutting and maintaining until I'm back down to 29 inches. Which also brings out my gains from the previous bulking period.

Rippetoe and co. look like crap because they don't cut. Why? Because diet and gym cardio is harder the older you get. Rippetoe never said he can get you a greek god physique, he only says he'll get you stronger, which his method is good for.

two scoops
two genders
two terms
10-12-2019 01:53 AM
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Bienvenuto Online
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Post: #4946
RE: Lifter's Lounge
(10-11-2019 11:09 AM)Irn Bru Protein Wrote:  Listen mate, if you want to look the part then Rippetoe is the last guy I would be listening to.

You can tell he lives the GOMAD lifestyle because he looks like utter shit.

And what’s with this ‘systemic’ bullshit?

If you’re numbers are going up, you’re getting stronger. Regardless of whether it’s barbells or machines.

I have seen so many fat fucks pass through my gym, staying away from machines thanks to the fact that they’ve been brainwashed by even fatter fucks like Rippetoe because they have a product to sell and a cult to maintain.

And for what?

So they can jizz their knickers over a log book that no one gives a fuck about.

Unless you’re competing in powerlifting or any other strength sport, lifting for raw strength is idiotic. You never use it.

You can pull 700lb in the gym however household chores or manual labour are going to knock your pan in regardless.

Get fucking jacked using every tool at your disposal and look the fucking part.

Whenever someone looks like making some real progress using tried and tested wisdom -
without fail.. someone who has never done Rippetoes workout comes out of the wood work saying "No! No! Not Rippetoe..!"

This is from earlier in this thread from a guy I met recently, who has gotten big and strong, talking about what worked for him:

(01-12-2019 06:23 PM)teddy bear Wrote:  From what I have noticed past few years, it's hardly a good idea for most to try and build muscle with 'lean muscle mass way'. You either bulk and get fat or you cut. Then you evaluate how much you have gained/lost, and how much further you are from the starting point.

Just eating a bit more than you need and worrying about your ABS is a dead-end imo. Unless you get on juice -- then you can probably add a few kilos while still keeping fairly lean post cycle.

I have recently cut quite significantly and since December I started the 'bulk' period. I look worse than before, weights are only a bit up, but I'm focused on the long-term. Gonna keep it up for 2-3 months, get as fat and strong as I can, then start cutting for summer.

When I worked out for the 'lean mass' gains alone, I have hit the wall several times and couldn't get past this point no matter how hard I tried.

Rippetoe is an injured old man who spends his time training others and doing conservative podcasts.
Google a young Mark Rippetoe for the effects of his method if done properly.


We had an Indian guy pages and pages back saying that he was a 6'3' 110 lb or something vegetarian and desperate to bulk. Would not countenance meat.

The moment anyone mentioned GOMAD and SS, predictably everybody came out screaming "No! No! ... Just No!" We never heard from Indian guy again.

Vasily you are ahead because you have done the work and seen the benefits for skinny guys/ hard gainers before the saboteurs could try and convince you to do "Anything BUT a successful bulking program!"

Keep going brother. You're doing well.
Once you have maxed out your gains, then you can cut.
10-12-2019 02:02 AM
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Irn Bru Protein Offline
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Post: #4947
RE: Lifter's Lounge
Rippetoe is an injured old man because he’s likely ground his joints to dust, using his own program.

Look, no one is saying that SS doesn’t get you strong.

However, from a physique or even bulking perspective, it’s a god awful program.

Throw GOMAD in the mix and you may as well book a 12 week block at your local WeightWatchers class once you’ve ‘bulked’ your way into obesity.

GOMAD is so stupid. For every Eric Buganhagen, you’ve got 50 neckbeards wondering why the fuck their bellies are getting bigger when they were told they would be muscular gods, once they started drinking all that milk.


If you want to get strong and fat then by all means, do SS.

If you want to get ripped and jacked, then a PPL split, focusing on high intensity techniques eg drop sets, eccentrics, rest pause is the way to go.

Throw a 250-500kcal surplus into the mix and you will ‘bulk’ up as well with less chance of becoming a fat fuck.
10-12-2019 05:37 AM
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Zagor Offline
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Post: #4948
RE: Lifter's Lounge
Gomad is for underweight guys who have trouble eating enough, and should be used only a limited period of time. That's what Rip says and it makes sense for that population. He doesn't claim that gomad is a universal solution.
(This post was last modified: 10-12-2019 06:10 AM by Zagor.)
10-12-2019 06:06 AM
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Irn Bru Protein Offline
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Post: #4949
RE: Lifter's Lounge
[Image: 4-B3-B278-B-7-E0-E-4-DB4-ACC2-FAACC0377-E62.png]

Looks like GOMAD worked out for this guy

[Image: 35277-C95-6349-48-DC-B506-7-B8-ECD431-DBC.png]

Oh look, another GOMAD success story.

So have at it guys.

Chug back gallons of milk and once you’ve gained 50lbs, go into ‘cutting mode’ and reveal that 3lbs of lean mass, lurking beneath all that milky fat.
10-12-2019 02:46 PM
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D'Kora Koloth Offline
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Post: #4950
RE: Lifter's Lounge
(09-15-2019 04:02 PM)aeroektar Wrote:  
(09-15-2019 02:16 PM)H1N1 Wrote:  
(09-15-2019 11:18 AM)aeroektar Wrote:  I think I injured my rotator cuff in the gym two days ago. I had an uncomfortable chest workout last week and the shoulder was a bit sore afterwards but I assumed it was nothing to worry about. Yesterday at the gym I tried warming up but my shoulder just felt like shit. It was clicking and popping, felt tight and mildly sore and I couldn't get it to loosen up. I was kinda frustrated, said fuck it and started a light set with 17.5kg DBs and on the 11th rep I felt something bad like a strong pop and had to stop. I finished the workout with triceps and some dips but my shoulder hurt and I was mad at myself.

I don't think I fucked anything up really bad because today it feels pretty fine except for being sore/feeling tight if I move it onto certain positions like putting my arm behind my back. I'm gonna take a week or two off from upper body and hopefully that will be enough, but if anyone has been through this and has advice I'd love to hear it.

Be really careful with your shoulder joint. How did you injure it? Be really careful that it isn't an ACL injury. They really suck and take years to get better.

Be so cautious with shoulder injuries. My advice would be to rest it until you have pain free movement without load, and then VERY slowly add in resistance movements (particularly the movement pattern you hurt it doing) with very light dumbbells for very high reps (no less than 20 a set, well short technical failure). You need to pump massive amounts of blood through it, and not exacerbate the injury in any way. Shoulder joints can be really poised to go from just a bit bad to a year long injury, in the space of a few ill advised reps.

I injured it doing DB chest press. This shoulder is bitch, and chest work has at times caused me discomfort in this shoulder over the last 5 years, but this week was the worst pain I've felt. I dislocated it multiple times when I was a teenager and had to have reconstructive surgery 10 years ago. Since then even after a long rehab it's always had slightly less range of motion of my other shoulder. Thanks for the advice I'll definitely take time off, maybe just do some stretching and get back in the gym when it feels right.

I found that after my bench injury, focusing on overhead press really helped with recovery. I don't do much body weight exercises, but do like following this YouTuber for his stretching routines, maybe you'll find something here helpful as well: https://www.youtube.com/channel/UCU0DZhN...ljg/videos
10-12-2019 03:10 PM
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