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Lifter's Lounge
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Pareto Offline
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Post: #1401
RE: Lifter's Lounge
Started going to the gym with a guy on my course, which I think is good for me. As a newbie to the gym, I feel I need someone to watch my form and someone who knows what to do.

I'm looking forward to actively get engaged with an activity I've been meaning to do for a few years.
10-08-2015 12:42 PM
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Foolsgo1d Offline
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Post: #1402
RE: Lifter's Lounge
Anyone in the 220lbs range for bodyweight and does rock climbing?
10-10-2015 08:15 PM
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Benoit Offline
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Post: #1403
RE: Lifter's Lounge
(10-10-2015 08:15 PM)Foolsgo1d Wrote:  Anyone in the 220lbs range for bodyweight and does rock climbing?

I'm around 200lbs. Never had any issues with belay climbing, but overhangs and bouldering routes are designed for people with much less lower body mass. Having legs built for squatting heavy is a problem when they're dangling below you.

It's a great way to build upper-body coordination though, and grip strength transfers across both disciplines.

"I'd hate myself if I had that kind of attitude, if I were that weak." - Arnold
10-11-2015 03:01 AM
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Foolsgo1d Offline
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Post: #1404
RE: Lifter's Lounge
Does pull up bar/monkey bar training transfer well over to rock climbing? I read the legs are important for rock climbing and obviously I am not aiming to monkey climb the nearest mountain.
10-11-2015 08:07 AM
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redbeard Offline
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Post: #1405
RE: Lifter's Lounge
Are there any useful tips on building wide shoulders? Mine are lacking.

Common internet advice seems to be that doing lateral raises ad nauseam throughout the week is the secret. This sounds miserable.

I did some overhead KB carries yesterday, didn't get a pump per se but they felt great. Cardio with weights baby!
10-11-2015 10:04 AM
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Oz. Offline
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Post: #1406
RE: Lifter's Lounge
(10-11-2015 10:04 AM)redbeard Wrote:  Are there any useful tips on building wide shoulders? Mine are lacking.

Common internet advice seems to be that doing lateral raises ad nauseam throughout the week is the secret. This sounds miserable.

I did some overhead KB carries yesterday, didn't get a pump per se but they felt great. Cardio with weights baby!

Are you perhaps neglecting your rear delts? I see a lot of people not paying attention to this at all when they do shoulders.

(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: 10-11-2015 10:38 AM by Oz..)
10-11-2015 10:38 AM
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Mentavious Offline
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Post: #1407
RE: Lifter's Lounge
Pro muscle plus 100% shredded...anyone taking these?

Any input is appreciated

A man is only as faithful as his options-Chris Rock
10-11-2015 10:47 AM
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Benoit Offline
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Post: #1408
RE: Lifter's Lounge
(10-11-2015 08:07 AM)Foolsgo1d Wrote:  Does pull up bar/monkey bar training transfer well over to rock climbing? I read the legs are important for rock climbing and obviously I am not aiming to monkey climb the nearest mountain.

Most of the time you use the power of your legs and your arms are guiding you, but upper-body strength is important in a lot of the situations found on the routes.

"I'd hate myself if I had that kind of attitude, if I were that weak." - Arnold
10-11-2015 11:32 AM
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Saweeep Offline
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Post: #1409
RE: Lifter's Lounge
(10-11-2015 10:04 AM)redbeard Wrote:  Are there any useful tips on building wide shoulders? Mine are lacking.

Common internet advice seems to be that doing lateral raises ad nauseam throughout the week is the secret. This sounds miserable.

I did some overhead KB carries yesterday, didn't get a pump per se but they felt great. Cardio with weights baby!

I have huge shoulders. They are my favourite physical feature and something that every woman I know coos over. I always train lat raises first as aesthetics are paramount to me these days with my shoulders.

For shoulders I do the following when fit, after a thorough warm up:

I start with heavy cheat lateral raises. So 4 sets of 6-10 maximum weight. Throw them up and cheat away.

4 sets of 10-12 strict lateral raises. Very strict. Feel is so important with these.

Seated shoulder dumbbell or barbell press. 4 sets of 6-10.

Standing alternating dumbbell press 4 sets of 10.

Standing one arm front raise. 2 sets of 10 each arm (I find too much volume of these not necessary as the front delt gets pounded on chest day too).

Bent over lateral raises. 4 x 10.

Pec dec reverse flies. 4 sets of 12.

I will often finish this with one set of 40 lateral raises with a very light weight.


Takes about an hour and I do it twice per week.
10-11-2015 12:01 PM
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redbeard Offline
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Post: #1410
RE: Lifter's Lounge
(10-11-2015 12:01 PM)CrashBangWallop Wrote:  
(10-11-2015 10:04 AM)redbeard Wrote:  Are there any useful tips on building wide shoulders? Mine are lacking.

Common internet advice seems to be that doing lateral raises ad nauseam throughout the week is the secret. This sounds miserable.

I did some overhead KB carries yesterday, didn't get a pump per se but they felt great. Cardio with weights baby!

I have huge shoulders. They are my favourite physical feature and something that every woman I know coos over. I always train lat raises first as aesthetics are paramount to me these days with my shoulders.

For shoulders I do the following when fit, after a thorough warm up:

I start with heavy cheat lateral raises. So 4 sets of 6-10 maximum weight. Throw them up and cheat away.

4 sets of 10-12 strict lateral raises. Very strict. Feel is so important with these.

Seated shoulder dumbbell or barbell press. 4 sets of 6-10.

Standing alternating dumbbell press 4 sets of 10.

Standing one arm front raise. 2 sets of 10 each arm (I find too much volume of these not necessary as the front delt gets pounded on chest day too).

Bent over lateral raises. 4 x 10.

Pec dec reverse flies. 4 sets of 12.

I will often finish this with one set of 40 lateral raises with a very light weight.


Takes about an hour and I do it twice per week.

I need to explore lateral raises more. I always get a pump in my traps first. I've tried different techniques including one armed hanging, thumbs up, etc. Maybe I need to drop weight and focus more.

I like your technique though. 4 sets of heavy "cheat" reps and then 4 sets of light "squeeze" reps.

It seems to me that the #1 fix for lagging body part is to devote an entire day to the troubled area.
10-11-2015 02:12 PM
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johnfortunebg Offline
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Post: #1411
RE: Lifter's Lounge
(10-11-2015 12:01 PM)CrashBangWallop Wrote:  
(10-11-2015 10:04 AM)redbeard Wrote:  Are there any useful tips on building wide shoulders? Mine are lacking.

Common internet advice seems to be that doing lateral raises ad nauseam throughout the week is the secret. This sounds miserable.

I did some overhead KB carries yesterday, didn't get a pump per se but they felt great. Cardio with weights baby!

I have huge shoulders. They are my favourite physical feature and something that every woman I know coos over. I always train lat raises first as aesthetics are paramount to me these days with my shoulders.

For shoulders I do the following when fit, after a thorough warm up:

I start with heavy cheat lateral raises. So 4 sets of 6-10 maximum weight. Throw them up and cheat away.

4 sets of 10-12 strict lateral raises. Very strict. Feel is so important with these.

Seated shoulder dumbbell or barbell press. 4 sets of 6-10.

Standing alternating dumbbell press 4 sets of 10.

Standing one arm front raise. 2 sets of 10 each arm (I find too much volume of these not necessary as the front delt gets pounded on chest day too).

Bent over lateral raises. 4 x 10.

Pec dec reverse flies. 4 sets of 12.

I will often finish this with one set of 40 lateral raises with a very light weight.


Takes about an hour and I do it twice per week.

26 sets is a lot of volume. Are you training your other bodyparts with such high volume as well?

My personal shoulder program (twice per week):
4 sets of dumbbell lateral raises
5 sets of standing dumbell press
4 sets of front raises
3 sets of machine lateral raises
10-11-2015 03:24 PM
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Saweeep Offline
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Post: #1412
RE: Lifter's Lounge
(10-11-2015 03:24 PM)johnfortunebg Wrote:  
(10-11-2015 12:01 PM)CrashBangWallop Wrote:  
(10-11-2015 10:04 AM)redbeard Wrote:  Are there any useful tips on building wide shoulders? Mine are lacking.

Common internet advice seems to be that doing lateral raises ad nauseam throughout the week is the secret. This sounds miserable.

I did some overhead KB carries yesterday, didn't get a pump per se but they felt great. Cardio with weights baby!

I have huge shoulders. They are my favourite physical feature and something that every woman I know coos over. I always train lat raises first as aesthetics are paramount to me these days with my shoulders.

For shoulders I do the following when fit, after a thorough warm up:

I start with heavy cheat lateral raises. So 4 sets of 6-10 maximum weight. Throw them up and cheat away.

4 sets of 10-12 strict lateral raises. Very strict. Feel is so important with these.

Seated shoulder dumbbell or barbell press. 4 sets of 6-10.

Standing alternating dumbbell press 4 sets of 10.

Standing one arm front raise. 2 sets of 10 each arm (I find too much volume of these not necessary as the front delt gets pounded on chest day too).

Bent over lateral raises. 4 x 10.

Pec dec reverse flies. 4 sets of 12.

I will often finish this with one set of 40 lateral raises with a very light weight.


Takes about an hour and I do it twice per week.

26 sets is a lot of volume. Are you training your other bodyparts with such high volume as well?

My personal shoulder program (twice per week):
4 sets of dumbbell lateral raises
5 sets of standing dumbell press
4 sets of front raises
3 sets of machine lateral raises

Yes.

Don't worry, I know what I'm doing.
10-11-2015 06:25 PM
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Hannibal Offline
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Post: #1413
RE: Lifter's Lounge
(10-11-2015 03:24 PM)johnfortunebg Wrote:  
(10-11-2015 12:01 PM)CrashBangWallop Wrote:  
(10-11-2015 10:04 AM)redbeard Wrote:  Are there any useful tips on building wide shoulders? Mine are lacking.

Common internet advice seems to be that doing lateral raises ad nauseam throughout the week is the secret. This sounds miserable.

I did some overhead KB carries yesterday, didn't get a pump per se but they felt great. Cardio with weights baby!

I have huge shoulders. They are my favourite physical feature and something that every woman I know coos over. I always train lat raises first as aesthetics are paramount to me these days with my shoulders.

For shoulders I do the following when fit, after a thorough warm up:

I start with heavy cheat lateral raises. So 4 sets of 6-10 maximum weight. Throw them up and cheat away.

4 sets of 10-12 strict lateral raises. Very strict. Feel is so important with these.

Seated shoulder dumbbell or barbell press. 4 sets of 6-10.

Standing alternating dumbbell press 4 sets of 10.

Standing one arm front raise. 2 sets of 10 each arm (I find too much volume of these not necessary as the front delt gets pounded on chest day too).

Bent over lateral raises. 4 x 10.

Pec dec reverse flies. 4 sets of 12.

I will often finish this with one set of 40 lateral raises with a very light weight.


Takes about an hour and I do it twice per week.

26 sets is a lot of volume. Are you training your other bodyparts with such high volume as well?

My personal shoulder program (twice per week):
4 sets of dumbbell lateral raises
5 sets of standing dumbell press
4 sets of front raises
3 sets of machine lateral raises

You can get away with a lot with a bodybuilding routine. You'd be surprised what you can handle.

“I have a very simple rule when it comes to management: hire the best people from your competitors, pay them more than they were earning, and give them bonuses and incentives based on their performance. That’s how you build a first-class operation.”
― Donald J. Trump

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.
10-12-2015 01:43 AM
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cascadecombo Offline
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Post: #1414
RE: Lifter's Lounge
Quote:Does pull up bar/monkey bar training transfer well over to rock climbing? I read the legs are important for rock climbing and obviously I am not aiming to monkey climb the nearest mountain.

Legs are very important, but more for balance and positioning not so much the power aspect. Pullups and such of course will help but the big thing in climbing is grip strength. Which unless you make concious effort, wont be worked much during your workout. Grip strength needs to be built up slowly as your muscles will strengthen faster than your tendons.
10-12-2015 04:22 AM
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Oz. Offline
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Post: #1415
RE: Lifter's Lounge
Slowly getting back into lifting routinely, took the advice from you guys on taking it slow and not following a set program juat random lifts. It eased my way into it.

Now I'm looking for a program that focuses on explosiveness like what an athlete would train. I've recently started training martial arts again and want to compete in about a years time.

Any advice?

(11-15-2014 09:06 AM)Little Dark Wrote:  This thread is not going in the direction I was hoping for.
10-13-2015 01:50 PM
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johnfortunebg Offline
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Post: #1416
RE: Lifter's Lounge
Pros and cons of training legs once vs twice a week?

I'm training all other bodyparts twice per week but I find that my legs recover slower than other muscle groups (pretty logical since they are bigger in volume).
(This post was last modified: 10-13-2015 02:12 PM by johnfortunebg.)
10-13-2015 02:11 PM
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Hades Offline
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Post: #1417
RE: Lifter's Lounge
(10-13-2015 02:11 PM)johnfortunebg Wrote:  Pros and cons of training legs once vs twice a week?

I'm training all other bodyparts twice per week but I find that my legs recover slower than other muscle groups (pretty logical since they are bigger in volume).

There are a lot of conflicting views on that one.

Two of the more basic views on it (in short) would be either Stan Efferding, who is a proponent of lifting hard and heavy infrequently or John Broz, who has squatted on a daily basis up to a 1RM since 1996. Both of them are pretty badass in terms of lower body development so do whatever gives you results.
10-13-2015 03:34 PM
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Libertas Offline
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Post: #1418
RE: Lifter's Lounge
I often find that when I'm doing my benches or shoulder presses, etc., my left arm keeps giving out first after a certain number of repetitions, while my right arm is still good to go. This happened today when I was on the verge of surpassing my best bench so far.

This seems counterintuitive though since I'm left-handed.

Any thoughts on what to do in this situation and how to possibly overcome it to get a few more reps while my right arm is still strong?

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(This post was last modified: 10-14-2015 06:59 PM by Libertas.)
10-14-2015 06:59 PM
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Hannibal Offline
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Post: #1419
RE: Lifter's Lounge
Use dumbbells and when your left arm gives out, ditch the weight. Stay at whatever weight until your left arm catches up.

Also get a lifting buddy to watch your form, maybe film it too. I suffered from this for a long time, make sure your shoulders, elbows, etc are all in proper alignment. My left shoulder used to protract (push a bit forward) for every upper body movement and I had no awareness of it because my eyes were on the weight. As a result, my right arm grew stronger to compensate and it seemed like my right arm was weak, when it fact it was doing most of the work because it had to push the weight further. That fucked me up for a long time.

“I have a very simple rule when it comes to management: hire the best people from your competitors, pay them more than they were earning, and give them bonuses and incentives based on their performance. That’s how you build a first-class operation.”
― Donald J. Trump

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: 10-14-2015 09:23 PM by Hannibal.)
10-14-2015 09:20 PM
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dog24 Offline
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Post: #1420
RE: Lifter's Lounge
Seems like the powerlifting/crossfit fad is dying now and everyone is turning to men's physique.
One of my friends is doing a show now and supposedly only did a cycle with 50mg of winstrol for it (which of course is bullshit).
What does it really take to achieve that level?
Is it really worth it other than to achieve it as a personal goal?
How do girls respond when you have a 10/10 body instead of a regular gym rat physique?
(This post was last modified: 10-14-2015 09:43 PM by dog24.)
10-14-2015 09:42 PM
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Oz. Offline
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Post: #1421
RE: Lifter's Lounge
Jiu jitsu is becoming a new fad all I see is idiots who haven't trained a day in their life wearing stupid ass shirts saying jiu jitsu across them

(11-15-2014 09:06 AM)Little Dark Wrote:  This thread is not going in the direction I was hoping for.
10-16-2015 08:54 AM
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heavy Offline
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Post: #1422
RE: Lifter's Lounge
(10-14-2015 09:42 PM)dog24 Wrote:  Seems like the powerlifting/crossfit fad is dying now and everyone is turning to men's physique.
One of my friends is doing a show now and supposedly only did a cycle with 50mg of winstrol for it (which of course is bullshit).
What does it really take to achieve that level?
Is it really worth it other than to achieve it as a personal goal?
How do girls respond when you have a 10/10 body instead of a regular gym rat physique?

What's a 10/10 body vs a regular gym rat physique? I'm legitimately wondering what you mean by this.

(it seems like gym rats - ie work out 4+ times per week? - usually have a top 10% body)

“Until you make the unconscious conscious, it will direct your life and you will call it fate.”
(This post was last modified: 10-16-2015 08:59 AM by heavy.)
10-16-2015 08:58 AM
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Ringo Offline
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Post: #1423
RE: Lifter's Lounge
Talking about climbing...

I've been watching a lot of bouldering videos recently and damn, I'm always mindblown by how strong these guys are. Their hands and fingers strength is unreal.

This dude, Jan Hojer, does front levers holding only by his pinkies (!!!). Check out his training:



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10-16-2015 12:38 PM
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redbeard Offline
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Post: #1424
RE: Lifter's Lounge
Is there any legitimate data for working out too long?

I've been doing MWF full body split and have been LOVING it because I can go balls to the wall every day, but this ends up with me working out for at least an hour and a half when you include abs, grip strength, and jump rope (warm-up). I've got the cardio strength so why the fuck not.

In other news I may be switching to a medium amount of carbs in my diet. Low carb has been very good to me but it's to the point that if I want to shed these excess pounds I need to cut more calories, and at that level of calories, low fat is not doing a good job filling me up. I'm thinking of making my post workout meal traditional bodybuilder (rice chicken and beans) and eat chili on off days (40g carbs) while still keeping calories low.
10-17-2015 09:50 AM
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General Mayhem Offline
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Post: #1425
RE: Lifter's Lounge
(10-17-2015 09:50 AM)redbeard Wrote:  Is there any legitimate data for working out too long?

I've been doing MWF full body split and have been LOVING it because I can go balls to the wall every day, but this ends up with me working out for at least an hour and a half when you include abs, grip strength, and jump rope (warm-up). I've got the cardio strength so why the fuck not.

In other news I may be switching to a medium amount of carbs in my diet. Low carb has been very good to me but it's to the point that if I want to shed these excess pounds I need to cut more calories, and at that level of calories, low fat is not doing a good job filling me up. I'm thinking of making my post workout meal traditional bodybuilder (rice chicken and beans) and eat chili on off days (40g carbs) while still keeping calories low.

I stopped worrying about carbs as much in the last few months and haven't seen any negative effects.

It's funny because when I was 18 I was jacked and ate whatever I wanted. Then around 20 I got into a lot of low-carb, IF style dieting.

I honestly think it was overkill. I'm still young and my metabolism burns everything up quick. I also think that IF and low carb were fucking with my insulin levels too much.

Now I pretty much just eat when I am hungry and don't worry too much about the carb content(but still avoid simple carbs). I eat a lot of turkey meatballs and rice.

The biggest change I have noticed is that my face is more defined like it was back when I was younger.
10-17-2015 11:15 AM
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