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Lifter's Lounge
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Sketness Offline
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Post: #651
RE: Lifter's Lounge
(02-10-2015 08:18 AM)CrashBangWallop Wrote:  
(02-10-2015 07:45 AM)Sketness Wrote:  i hit 205lbs on the bench press for my one rep max yesterday. Which is not bad for me considering that i started lifting only 7 months ago.

How heavy are you?

Im 6'3 , 230lbs
02-10-2015 03:49 PM
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Giovonny Offline
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Post: #652
RE: Lifter's Lounge
(02-02-2015 08:31 AM)slubu Wrote:  is it even possible to add muscle mass without lifting weights?

Yes, use your own body weight.

(02-02-2015 08:31 AM)slubu Wrote:  How do I eat such a high quantity of food to add on weight?

Eat food that is protein and nutrient dense.

Use a protein supplement.

Drink nutrient dense "soft foods" like soups and smoothies.

Sweat more to stimulate your appetite.

If it is not rich in protein and/or nutrients, don't eat it.

(02-02-2015 08:31 AM)slubu Wrote:  Should I just stop IF so I can eat more?

Yes.

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Strikeback and H1N1 already answered your questions:

If you can do push-ups (all variations)

Pullups (all variations)

Dips (all variations)

You can add muscle to your upper body.

For lower body, I recommend walking up steep stairs and and/or steep sand dunes or mountains.

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All of the answers are right here in these posts:

(02-02-2015 11:16 AM)H1N1 Wrote:  It is absolutely possible to get bigger and stronger without Barbell/squat&deadlift type exercises, but it is harder and you will have to work extremely effectively to maximise your training.

(02-03-2015 07:48 PM)StrikeBack Wrote:  If you just want a modest 10lb muscle gain from 5'10" and 165lb, you don't need to lift heavy weights. The following exercises will be sufficient, given your scoliosis, and MA training:

- Pushups - say, hit the hundredpushups.com program
- Pullups - e.g Pavel's Fighter Pullups program (google it)
- Dips - bodyweight or with weights attached
- Abwheel rollouts
- Barbell hip thrusts
- Various KB exercises

(02-10-2015 07:31 AM)StrikeBack Wrote:  The entire routine I posted could be done anywhere you have 6'x6' of space, and a doorway pullup bar (c.£10). You could do it in a park on the kids climbing frame, at which point you could add in dips between parallel bars - one of the best exercises open to you, and one I can't believe I forgot to mention. Add it on the strength days. Once you've achieved some basic strength, you can look more into gymnastic work, as back and front levers would pack some serious muscle onto your back, as dips would for your chest, tris and shoulders.

Seriously, weighted vest, a pullup bar, and two chairs, two bars or whatever to do dips between, and you can get pretty strong and be in good condition. Find a box, or a table or something to jump up onto, and you're away. No need for equipment, no need for an expensive gym. If you want it, find away with the objects around you, it's perfectly possible.

It's actually quite simple, but, you must push yourself with great intensity and effort!
(This post was last modified: 02-10-2015 05:26 PM by Giovonny.)
02-10-2015 04:40 PM
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Saweeep Offline
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Post: #653
RE: Lifter's Lounge
(02-10-2015 03:49 PM)Sketness Wrote:  
(02-10-2015 08:18 AM)CrashBangWallop Wrote:  
(02-10-2015 07:45 AM)Sketness Wrote:  i hit 205lbs on the bench press for my one rep max yesterday. Which is not bad for me considering that i started lifting only 7 months ago.

How heavy are you?

Im 6'3 , 230lbs

Ok, cool.

What are the aims of your training? How do you train?
02-10-2015 05:02 PM
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Sketness Offline
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Post: #654
RE: Lifter's Lounge
(02-10-2015 05:02 PM)CrashBangWallop Wrote:  
(02-10-2015 03:49 PM)Sketness Wrote:  
(02-10-2015 08:18 AM)CrashBangWallop Wrote:  
(02-10-2015 07:45 AM)Sketness Wrote:  i hit 205lbs on the bench press for my one rep max yesterday. Which is not bad for me considering that i started lifting only 7 months ago.

How heavy are you?

Im 6'3 , 230lbs

Ok, cool.

What are the aims of your training? How do you train?

Overall I want to be able to lift within the weight range of 135lb - 465lb. I also want 20 inch arms ( i already have 17inch arms) a thick muscular back and formed legs.

I use the Over training method created by Mike Rashid ( look him up)

His program gives you a mix of cardio, bodybuilding and powerlifting all in one program.

I have to say that if you want serious gaines that you will be able to visibly see in 6 months I would highly recommend his pdf programs. Aslo if you are in a plateau I would strongly recommend this program

His pdf programs do cost money (roughly $30-$50 each) though in each program you get 4 weeks of Highly detailed workouts plus on his youtube channel he constantly gives 6-13 min videos of workouts that you can incorporate in you weekly workouts.

I would suggest you check him out for yourself.

If you follow his workouts exactly, they will push you mentally. They are Hard but rewarding. I know for me since ive started this program
I haven't looked back, I've gotten bigger and stronger over the last 7 months than I ever though I would.

Ive never tried a lot lot of programs but with this one ive never been happier.
(This post was last modified: 02-10-2015 07:51 PM by Sketness.)
02-10-2015 07:49 PM
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Oz. Online
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Post: #655
RE: Lifter's Lounge
I'm doing 5x5 everything has been going fine but my arms are really lacking, would it be smart to incorporate an arm day twice a week on the days I'm resting from 5x5 ?

(11-15-2014 09:06 AM)Little Dark Wrote:  This thread is not going in the direction I was hoping for.
02-10-2015 09:23 PM
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rdvirus Offline
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Post: #656
RE: Lifter's Lounge
Hey oz.. I usually threw in some arm work with 5x5. I'd do it on lifting days myself. How's 5x5 going for you? I'm assuming you are doing stronglifts.

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02-10-2015 10:22 PM
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The Reactionary Tree Offline
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Post: #657
RE: Lifter's Lounge
(02-10-2015 09:23 PM)Oz. Wrote:  I'm doing 5x5 everything has been going fine but my arms are really lacking, would it be smart to incorporate an arm day twice a week on the days I'm resting from 5x5 ?

Do you mean just your biceps or both your biceps and your triceps?

If you want more biceps, just throw in some dumbbell curls at the end of every workout.

If you want more triceps, at the end of your bench press, do some drop sets with a close grip bench press.
02-11-2015 05:21 AM
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Post: #658
RE: Lifter's Lounge
(02-10-2015 10:22 PM)rdvirus Wrote:  Hey oz.. I usually threw in some arm work with 5x5. I'd do it on lifting days myself. How's 5x5 going for you? I'm assuming you are doing stronglifts.

It's going really well actually, I am doing stronglifts. I started of very light since I had not lifted in a while and was feeling pretty week overall, but have been able to constantly add the weight without any issues. I have not sacrifice form for ego though so I guess that too has helped. Have you done the program also? I'll include some arm work during the lifting days I've been leaving my off days to do yoga which helps a lot with the recovery

@Tree my biceps are lacking a bit more than triceps but should I evenly work both of them?

(11-15-2014 09:06 AM)Little Dark Wrote:  This thread is not going in the direction I was hoping for.
02-11-2015 10:17 AM
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slubu Offline
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Post: #659
RE: Lifter's Lounge
H1N1, Gio and Strikeback - thanks for all your help. I'll incorporate the changes next week (seeing a back doc on the 18th, just making sure it's all a go) and will see what happens. Will probably get something like this to help with all the activities I need to do (don't see how else I can do a BW row at home).
02-11-2015 10:48 AM
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The Reactionary Tree Offline
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RE: Lifter's Lounge
(02-11-2015 10:17 AM)Oz. Wrote:  @Tree my biceps are lacking a bit more than triceps but should I evenly work both of them?

Stronglifts is not really going to workout your biceps much at all. Your triceps will get worked with your bench press and if you incorporate close grip bench, you will end up working those triceps more. Everyone loves biceps. Do curls for the girls. If you want some biceps, do them at the end of every workout. I assume you are going 3x/week if you are doing Stronglifts, so do bicep curls at the end of every workout. It's not too much volume. Victor Pride mentions in his e-book Body of a Spartan that there were times where he would workout his biceps every day for almost 2 weeks straight.

If you want big biceps, do biceps. If you want big triceps, do triceps. If you want big arms, do both. Your tricep takes up about two-thirds of your arm so it will always be bigger than your bicep.
(This post was last modified: 02-11-2015 11:17 AM by The Reactionary Tree.)
02-11-2015 11:10 AM
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H1N1 Online
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Post: #661
RE: Lifter's Lounge
(02-11-2015 10:48 AM)slubu Wrote:  H1N1, Gio and Strikeback - thanks for all your help. I'll incorporate the changes next week (seeing a back doc on the 18th, just making sure it's all a go) and will see what happens. Will probably get something like this to help with all the activities I need to do (don't see how else I can do a BW row at home).

Rope from a doorway pullups bar, or lifting straps, or even long towels and elevate your feet. You could do them from the edge of a table, or put a bit of bar, or an axe handle between two chairs and row between them. You can get into fantastic shape without any equipment at all as long as you use your imagination, and work damn hard.
02-11-2015 11:17 AM
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StrikeBack Offline
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RE: Lifter's Lounge
I work out my biceps at the end of every training session (4x weekly) as a bench assistance. Strong biceps are important at the bottom of the bench for stability especially if you need to pause like in a powerlifting comp.

Check out the biceps on powerlifters with big bench sometimes.

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02-11-2015 05:57 PM
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Oz. Online
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Post: #663
RE: Lifter's Lounge
(02-11-2015 11:10 AM)The Reactionary Tree Wrote:  
(02-11-2015 10:17 AM)Oz. Wrote:  @Tree my biceps are lacking a bit more than triceps but should I evenly work both of them?

Stronglifts is not really going to workout your biceps much at all. Your triceps will get worked with your bench press and if you incorporate close grip bench, you will end up working those triceps more. Everyone loves biceps. Do curls for the girls. If you want some biceps, do them at the end of every workout. I assume you are going 3x/week if you are doing Stronglifts, so do bicep curls at the end of every workout. It's not too much volume. Victor Pride mentions in his e-book Body of a Spartan that there were times where he would workout his biceps every day for almost 2 weeks straight.

If you want big biceps, do biceps. If you want big triceps, do triceps. If you want big arms, do both. Your tricep takes up about two-thirds of your arm so it will always be bigger than your bicep.

Thanks for the advice, I will curl for the girls Laugh

On another note something I have noticed is that as my weight increases in my deadlift the first thing that starts to give out is my grip. Should I maybe incorporate some forearm training to? I've never properly train the forearms before, maybe I should do I full arms routine twice a week. I'm working out Monday/Wednesday/Friday

(11-15-2014 09:06 AM)Little Dark Wrote:  This thread is not going in the direction I was hoping for.
(This post was last modified: 02-11-2015 08:17 PM by Oz..)
02-11-2015 08:17 PM
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alexdagr81 Offline
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Post: #664
RE: Lifter's Lounge
(02-11-2015 08:17 PM)Oz. Wrote:  
(02-11-2015 11:10 AM)The Reactionary Tree Wrote:  
(02-11-2015 10:17 AM)Oz. Wrote:  @Tree my biceps are lacking a bit more than triceps but should I evenly work both of them?

Stronglifts is not really going to workout your biceps much at all. Your triceps will get worked with your bench press and if you incorporate close grip bench, you will end up working those triceps more. Everyone loves biceps. Do curls for the girls. If you want some biceps, do them at the end of every workout. I assume you are going 3x/week if you are doing Stronglifts, so do bicep curls at the end of every workout. It's not too much volume. Victor Pride mentions in his e-book Body of a Spartan that there were times where he would workout his biceps every day for almost 2 weeks straight.

If you want big biceps, do biceps. If you want big triceps, do triceps. If you want big arms, do both. Your tricep takes up about two-thirds of your arm so it will always be bigger than your bicep.

Thanks for the advice, I will curl for the girls Laugh

On another note something I have noticed is that as my weight increases in my deadlift the first thing that starts to give out is my grip. Should I maybe incorporate some forearm training to? I've never properly train the forearms before, maybe I should do I full arms routine twice a week. I'm working out Monday/Wednesday/Friday

Have you used chalk?
02-11-2015 09:06 PM
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Travesty Offline
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Post: #665
RE: Lifter's Lounge
What are your guys' takes on rowing machines as cardio?

I just got one and love that it is a full body exercise and I can see gains in my shoulders already. Kind of reminds me of the semi cardio resistance training like hitting a tire with a sledgehammer or pulling a sleigh etc...

Even on zero the lowest resistance (max 10) I cannot row for 20min straight I get too tired and do upright ab work while I keep sliding back and forth on the seat track.

I enjoy this a hell of a lot more than sprints, interval running, swimming, elliptical, or taebo...

The machine takes up almost zero space in my apartment and can lean upright on a wall. Could easily fit in a closet. Really improves posture and your core.

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(This post was last modified: 02-11-2015 10:40 PM by Travesty.)
02-11-2015 10:38 PM
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RE: Lifter's Lounge
(02-11-2015 10:17 AM)Oz. Wrote:  
(02-10-2015 10:22 PM)rdvirus Wrote:  Hey oz.. I usually threw in some arm work with 5x5. I'd do it on lifting days myself. How's 5x5 going for you? I'm assuming you are doing stronglifts.

It's going really well actually, I am doing stronglifts. I started of very light since I had not lifted in a while and was feeling pretty week overall, but have been able to constantly add the weight without any issues. I have not sacrifice form for ego though so I guess that too has helped. Have you done the program also? I'll include some arm work during the lifting days I've been leaving my off days to do yoga which helps a lot with the recovery

@Tree my biceps are lacking a bit more than triceps but should I evenly work both of them?

I did stronglifts for 4 months. It was a great way to learn Barbells for me. I never did any lifting with them beforehand. Progress was fairly linear until things started to get heavy. I had neglected my lower body before 5x5 so results were most noticeable there. I think my best numbers for squat was 255 @ 205 lbs. I stalled around 205, deloaded and upped my calories to break through the plateau.

I decided to change to a bodybuilding split after 4 months but may revisit stronglifts again. I built a solid base with 5x5 and highly recommend it, I just didn't like the physique I was developing with the big surplus I needed to keep progressing. I've never had any formal personal training either, so although by all indications my form was good, I started to worry about injury towards the end.

If you're in it for the long haul and arent 110% confident with your form, put your ego aside and get some coaching from a qualified trainer(someone with a powerlifting history). All the best though, I'd love to hear how things are going a few months down the line.

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02-12-2015 02:01 AM
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OBJ Snakebite Offline
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Post: #667
RE: Lifter's Lounge
(02-10-2015 09:23 PM)Oz. Wrote:  I'm doing 5x5 everything has been going fine but my arms are really lacking, would it be smart to incorporate an arm day twice a week on the days I'm resting from 5x5 ?

You don't have to. Just add chinups/pullups to your routine and you'll be golden. If you can do more than 15, add weight. There are chain belts for that.
02-12-2015 10:43 PM
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StrikeBack Offline
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Post: #668
RE: Lifter's Lounge
Rowing machine is pretty good. If it didn't hurt my balls so much (my legs are a little too thick for the exercise) I'd do it regularly.

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02-13-2015 12:17 AM
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The Reactionary Tree Offline
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Post: #669
RE: Lifter's Lounge
Anyone here do Stiff Legged Deadlifts (SLDLs) and/or Goodmornings? I am thinking about adding these in as an auxiliary exercise in order to:

1. increase my deadlift
2. increase my squat
3. strengthen my hamstrings which I know are weak
4. grow my tiny ass. I would like to have a butt.

Does anyone have any experience with either of these two lifts and how they improved any of the above on my list. I want to add glute-ham raises as well but I do not think that my gym has a glute-ham raise station, just the nautilus machines which I hate.
02-13-2015 11:35 AM
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RexImperator Offline
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Post: #670
RE: Lifter's Lounge
Glut Ham Raises ... Unfortunately they require a special bench most gyms don't have.

I think the consensus is that good mornings are hard for most people to perform correctly, making injury more likely to get injured.

Deadlifts will make your ass huge, at least they did for me. I can't say that's 100% a good thing. I have an unbalanced physique.

Bella, horrida bella
et Thybrim multo spumantem sanguine cerno
(This post was last modified: 02-13-2015 12:21 PM by RexImperator.)
02-13-2015 12:18 PM
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kosko Offline
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RE: Lifter's Lounge
Really have been thinking about making my own supplements.

Its the big "thing" right now for a lot of Youtube fitness dudes. Its all BS and marketing with them so it makes senses that youtube fitness dudes with the followers can peddle off pre-workouts. I don't have that capital and branding power to exploit but honestly you could find just a good niche in targeting cities and Universities full of skinny dudes who want to get big in the gym.

I would think of making a pre-workout and a "test" booster.
02-13-2015 03:51 PM
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Seamus Offline
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RE: Lifter's Lounge
(02-13-2015 03:51 PM)kosko Wrote:  Really have been thinking about making my own supplements.

Its the big "thing" right now for a lot of Youtube fitness dudes. Its all BS and marketing with them so it makes senses that youtube fitness dudes with the followers can peddle off pre-workouts. I don't have that capital and branding power to exploit but honestly you could find just a good niche in targeting cities and Universities full of skinny dudes who want to get big in the gym.

I would think of making a pre-workout and a "test" booster.

A lot of guys have definitely made some serious money that way. Isn't that how Tim Ferris got started?

That said, the NY attorney general just cracked down hard on all the BS supplements in the stores, so some tighter regulations might be coming down the pipe.

http://well.blogs.nytimes.com/2015/02/12...uiry/?_r=0
02-13-2015 07:17 PM
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StrikeBack Offline
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RE: Lifter's Lounge
GHR is overrated. It will make your hammies really sore but doesn't actually work your glutes much. And your sore hammies in that position don't translate to better lifting. Our club used to be very into it but not anymore.

Good Mornings are decent if you check your ego at the door and use good form.

I like SLDL and am currently doing it in my program. It's a low back exercise for me though.

If you want big glutes, I recommend barbell hip thrusts. None of the above exercises does much for the glutes.

Sumo deadlifts are also great for glute development. You'll never see a sumo puller (I do this in competition but I train both styles) with a flat arse.

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02-13-2015 07:34 PM
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RexImperator Offline
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Post: #674
RE: Lifter's Lounge
How do you feel about leg (hamstring) curls on a machine?

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et Thybrim multo spumantem sanguine cerno
02-13-2015 09:25 PM
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RE: Lifter's Lounge
(02-13-2015 09:25 PM)RexImperator Wrote:  How do you feel about leg (hamstring) curls on a machine?

Useless for strength and athleticism. Your hammies never get used in that position / movement (no hip extension) in any sport or basic human movements.

Might be good to get your hammies bigger, but personally I'm not into packing on useless size.

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02-13-2015 10:42 PM
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