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Lifter's Lounge
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RexImperator Offline
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Post: #1151
RE: Lifter's Lounge
Quote:...a machine which you stepped on and holding some handles with a few cables attached.

Those aren't accurate at all.

Bella, horrida bella
et Thybrim multo spumantem sanguine cerno
06-25-2015 06:59 AM
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Wreckingball Offline
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Post: #1152
RE: Lifter's Lounge
(06-25-2015 02:39 AM)Chaos Wrote:  Yesterday at work they had some sort of "In body weigh in test" for everyone.
Companies around here are actively trying to engage people to move their asses.
Free gym cards,training clothes etc.

However, a company were there with a machine which you stepped on and holding some handles with a few cables attached.

It measured your body fat %, body fluids and so on.
When I got the result in my hand I started laughing.
According to the machine my body fat is 7,4%. 6,8kg fat of a total body weight of 91,6kg.
Fitness index 99/100.

That means that I have bulked up 13,5kg in 10 months.
When I was in Asia last September they weighed me in at 78kg at a hospital in Bangkok.

Have you guys any experience of tests like this?
I'm curious because I feel a bit sceptical to say the least about the results as they sound like I'm some ultra ripped guy which I'm not haha.

Yes. Always do your measurements in the same machine. Or you can just do those DEXA (spelling?) scans.
06-25-2015 07:49 AM
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RedPillUK Offline
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Post: #1153
RE: Lifter's Lounge
This conversation has had me thinking, why are bouncers always strong but kind of fat? Are you actually stronger and better at manhandling people with an extra 20 pounds? If so why?
06-29-2015 07:06 AM
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Jetlagged Offline
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Post: #1154
RE: Lifter's Lounge
(06-29-2015 07:06 AM)RedPillUK Wrote:  This conversation has had me thinking, why are bouncers always strong but kind of fat? Are you actually stronger and better at manhandling people with an extra 20 pounds? If so why?

Not that I know much about fighting but havin a bodyweight advantage over someone is a huge edge in a fight. From a sports perspective a heavier guy is harder to take down, regardless of strength.

Deadlifting 500 lbs at 160ish is amazing strength that falls to pieces when put against someone 220lbs an the same fighting experience as you. You'll get tossed around easier.
06-29-2015 07:51 AM
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Kieran Offline
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Post: #1155
RE: Lifter's Lounge
A heavier bouncer will be better at manhandling people because more weight gives them a more stable base to push / pull from (kind of the same reason bench and squat go up with fat gains). They'll also have a lower centre of mass as fat generally accumulates on the mid section, thighs and glutes - this makes them again more stable and harder to take down as mentioned above. It's also easier for a natural to hold more muscle at a higher body fat percentage and more muscle will generally equal more strength. Weight also increases punching power as when you punch you shift your weight and more weight transfer equals more power.
(This post was last modified: 06-29-2015 09:22 AM by Kieran.)
06-29-2015 09:20 AM
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the chef Offline
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Post: #1156
RE: Lifter's Lounge
how often do you guys set new PR's? Feel like i've been at 225 front squat for an eternity
06-29-2015 02:11 PM
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H1N1 Offline
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Post: #1157
RE: Lifter's Lounge
(06-29-2015 02:11 PM)the chef Wrote:  how often do you guys set new PR's? Feel like i've been at 225 front squat for an eternity

I set a rep PR pretty much every time I train. I run 5/3/1, with some modifications, and 'PR' every 15 training weeks (not including a deload, occasionally two), but it will still be a submax PR. I don't compete in weightlifting, so if my submax 1RM is increasing, and my rep PRs are increasing, then my training is doing what it should.

I notice you say you have been stuck with the front squat for a while. Are you doing it as a main lift, or as assistance? I can easily go 10-12 weeks without changing my assistance lifts more than 10lbs or so, and still get significantly stronger. The measure is always how my main lift is progressing.

The answer is almost certainly to do more work, or change up your squats for 6-12 weeks.
06-29-2015 02:45 PM
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heavy Offline
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Post: #1158
RE: Lifter's Lounge
I mentioned before I've been doing Arnold's plan on Bodybuilding.com

Today is first day of Phase II. Looks terribly rewarding.
   

The key I've found is having it all planned out so you don't have to think when you're lifting.

So this is the first part of phase two, so I don't know exactly how much weight I'll be using for a strenuous but do-able workout. That doesn't matter.

I still fill in the spreadsheet with best-guess lbs before going in to the gym. If I need to tweak the weights, I do it and make a note.

Yes, I simply use google sheets and edit while I'm lifting. It works great.

“Until you make the unconscious conscious, it will direct your life and you will call it fate.”
06-29-2015 04:05 PM
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Hades Offline
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Post: #1159
RE: Lifter's Lounge
(06-29-2015 02:11 PM)the chef Wrote:  how often do you guys set new PR's? Feel like i've been at 225 front squat for an eternity

There are a lot of ways to break past plateaus.

You could use a steady state routine where you just do (for instance) three to six sets of 4 on the front squat for some standard weight for eight to twelve weeks, then re-test your 4 rep max and bump the weight up. The theory being that over many weeks, the same workout will feel easier and you will make gains.

What you can also do is hammer an assistance movement. If you feel that your core is what's lacking in the front squat then seated good mornings or doing pause squat reps will help out. You could probably do mass leg presses after your squats and make some gains.

Zatsiorsky lists a few off, these being increased training frequency, using submaximal loads for explosive reps (basically weighted jump squats - you do not get much air doing these), heavy partials, and something else I can't recall right now.

Another thing I like doing in the gym is employing double training. Pierre Roy is credited with inventing them ('double' has a tilde or something, it's French). Basically you start a workout with an exercise and end a workout with the same exercise. It's not easy if you don't have much gas left in the tank but the gains are worth it.
06-30-2015 01:18 AM
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blackaldr Offline
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Post: #1160
RE: Lifter's Lounge
(06-29-2015 02:11 PM)the chef Wrote:  how often do you guys set new PR's? Feel like i've been at 225 front squat for an eternity

Is your back squat going up? If so, it is probably a mobility issue. You need good mobility to be able to sit upright when you front squat. Also, do high bar back squats to get used to a more upright position.
06-30-2015 07:17 AM
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General Mayhem Offline
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Post: #1161
RE: Lifter's Lounge
I am currently on my longest break from the gym in recent memory. I picked up a craigslist gig doing some landscape work for an old couple. It pays well but with all the shoveling I've been doing I've been too sore to get in the gym for the past week and a half. I've got some serious withdrawals.
06-30-2015 06:01 PM
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Designate Offline
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Post: #1162
RE: Lifter's Lounge
Victor Pride had a great blog post yesterday and it has provided me with some extra motivation in the gym.

Quote:I’ve been spending a lot of time in a mountain town in Vietnam called Dalat.

Dalat was created in the late 19th century as a cool-air health resort city and is now famous for farming.

I’m here enjoying the cool weather and looking at agricultural investment opportunities.

In the surrounding mountains of Dalat are tribes of ethnic Vietnamese farmers.

The farmers are very poor. So poor I can barely explain to westerners how poor.

So poor that they have never been inside of a restaurant. If they’re able to purchase food, they purchase food that has been cooked on the side of the street and sold from a bicycle.

It was at a local gym I met one of these farmers.

(The gym smells like cat urine and is filled with weights you wouldn’t find at the worst USA gym. I pay 75 cents per day to visit, and that’s foreigner price, so I assume Vietnamese pay 25 cents per day.)

The ethnic Vietnamese boy was the fellow in the gym with the 2nd best physique.

I introduced myself to him with the international sign for “good physique” which is a thumbs-up.

We exchanged names and pleasantries in broken english, and I asked him what supplements he takes (knowing full well that the supplements available for sale at the gym have an inch of dust on them).

He said “no, nothing, I only eat a little rice. Nothing else.”

I said “what about protein?”

He said “no, nothing.”

I said “how about Chicken?”

He said “no, only when I have a little money can I eat chicken. Every day I just eat a little rice and every day I must do some very hard work” and with a big smile he said to me “I am farmer“.

A lot of people would look at his physique, which is very, very good, and the first thing they would say is…

“Wow, he has good genetics”.

When it comes to muscle shape and muscle insertion, genetics can be a big help – but genetics don’t drive you to the gym.

Each time I’ve been to this gym at night I have seen the farmer boy working hard (I have never seen him in the daytime at the gym).

It takes quite a bit of cognitive dissonance to say the farmer boy has a good physique because of good genetics….

…knowing that he goes to the gym every day and lifts weights, he diets constantly and he does physical labor at elevation all day, every day.

(Mountain air has less oxygen, making it difficult to breathe until you acclimate. Endurance athletes will train at altitude to gain a cardiovascular advantage over their opponents. After you work hard at altitude, sea-level cardiovascular work seems easy).

It takes wilful ignorance to discount his hard work and label it “good genetics”.

His genetics give him an advantage of having a physique that “flows well”.

But genetics never lifted weights for him, genetics never kept candy out of his mouth, and genetics didn’t build his muscle – work did.

The stone cold reality is that people with good physiques play sports or they go to the gym or they do some hard work.

There isn’t anyone alive who has a good physique and does no physical activity – it takes work to achieve.

Genetics mean shit if you don’t go to the gym. No one is gifted a good physique and no one is gifted an iron will.

To get what you want you work for it and that’s it.

Dude eats a diet of primarily rice, does manual farm work all day and still finds the time, energy and drive to hit the weights. For all of you Westerners out there struggling to stay disciplined with your routine and physique, take note.
06-30-2015 10:08 PM
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cascadecombo Offline
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Post: #1163
RE: Lifter's Lounge
Not to mention consider all the surplus we live with and take for granted.

Dude works a farm and only eats rice. Spending whatever extra money he has just to stay strong. While we drop hundreds on smartphones and other shit that makes life easier isn't even necessary.

Here I am happy that I am getting by on something I figure is semi minimal, and hearing about this dude I now feel like I live a life of excess.
07-01-2015 12:10 AM
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Truth Teller Offline
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Post: #1164
RE: Lifter's Lounge
I've been weight training for a little over a month. Gained nearly 1/2 inch on my arm already. Still not much of an improvement, from 13 1/2 in to 14 in, but it's still encouraging.

On another note, I really hate half the squats I see at my gym. The same fucking guy keeps quarter squatting 315. Hell, I'm not the strongest guy by any stretch of the imagination, but if you can't full squat it (i.e. parallel or below), then take some weight off. Not that tough. Even I get it.

"For you yourselves are aware that the Day of the Lord will come like a thief in the night" (1 Thess. 5:2)
07-01-2015 12:33 AM
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blackaldr Offline
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Post: #1165
RE: Lifter's Lounge
There used to be this Belgian guy at my gym in California. He'd squat 500lbs but the range of motion would be at most 5-10''. He also used to wear two identical watches. One day he came up to me and told me to make sure NOT to spot him because he almost broke his back once when someone tried to spot him. Gyms are full of tools.

(07-01-2015 12:33 AM)Truth Teller Wrote:  I've been weight training for a little over a month. Gained nearly 1/2 inch on my arm already. Still not much of an improvement, from 13 1/2 in to 14 in, but it's still encouraging.

On another note, I really hate half the squats I see at my gym. The same fucking guy keeps quarter squatting 315. Hell, I'm not the strongest guy by any stretch of the imagination, but if you can't full squat it (i.e. parallel or below), then take some weight off. Not that tough. Even I get it.
07-02-2015 08:37 AM
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Agastya Offline
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Post: #1166
RE: Lifter's Lounge
Deadlifted 345 while weighing 165 pounds. Not great, but not bad either. Feels good, man.
07-08-2015 02:00 AM
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Saweeep Offline
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Post: #1167
RE: Lifter's Lounge
2 x BW is good. Don't be ridiculous!
07-08-2015 05:13 AM
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H1N1 Offline
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Post: #1168
RE: Lifter's Lounge
(07-08-2015 05:13 AM)CrashBangWallop Wrote:  2 x BW is good. Don't be ridiculous!

Absolutely - outside of the internet and the occasional genetic freak, 2x BW is strong. Be proud, that is a great achievement that for most of us requires discipline and a respectable period of good training. Now break the 400 barrier - there is something magical about it. It's been my experience, and the experience of the few people I know in real life who've done it, that from 400 up you really do start feeling strong just walking around in everyday life. It sounds silly, but you really will feel powerful once you get over 400!
07-08-2015 05:46 AM
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Blackwell Offline
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Post: #1169
RE: Lifter's Lounge
Just picked up Arnold Schwarzenegger's Encyclopedia of Modern Bodybuilding in perfect condition for 50p (30 cents) from a little charity shelf whilst at the breast cancer unit with my mother.

What a steal.
07-08-2015 07:37 AM
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H1N1 Offline
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Post: #1170
RE: Lifter's Lounge
(07-08-2015 07:37 AM)Blackwell Wrote:  Just picked up Arnold Schwarzenegger's Encyclopedia of Modern Bodybuilding in perfect condition for 50p (30 cents) from a little charity shelf whilst at the breast cancer unit with my mother.

What a steal.

Hope 'yo momma' is on the up and up brother. Great book, even better deal!
07-08-2015 08:08 AM
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Blackwell Offline
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Post: #1171
RE: Lifter's Lounge
(07-08-2015 08:08 AM)H1N1 Wrote:  
(07-08-2015 07:37 AM)Blackwell Wrote:  Just picked up Arnold Schwarzenegger's Encyclopedia of Modern Bodybuilding in perfect condition for 50p (30 cents) from a little charity shelf whilst at the breast cancer unit with my mother.

What a steal.

Hope 'yo momma' is on the up and up brother. Great book, even better deal!

She finished radio a couple months back. This was to get the results of a full body scan she had to detect for any early signs of cancer. Came back all clear so yeah good news.

That plus the book that's a double win. Good day!

Appreciate the kind words my man.
(This post was last modified: 07-08-2015 12:15 PM by Blackwell.)
07-08-2015 12:15 PM
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Agastya Offline
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Post: #1172
RE: Lifter's Lounge
(07-08-2015 05:46 AM)H1N1 Wrote:  
(07-08-2015 05:13 AM)CrashBangWallop Wrote:  2 x BW is good. Don't be ridiculous!

Absolutely - outside of the internet and the occasional genetic freak, 2x BW is strong. Be proud, that is a great achievement that for most of us requires discipline and a respectable period of good training. Now break the 400 barrier - there is something magical about it. It's been my experience, and the experience of the few people I know in real life who've done it, that from 400 up you really do start feeling strong just walking around in everyday life. It sounds silly, but you really will feel powerful once you get over 400!

Thanks a ton for the support, guys. I wonder how good I can get at deadlifts at my current weight. It would be something if I could break 400 while still only weighing around 170.
07-08-2015 02:04 PM
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H1N1 Offline
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Post: #1173
RE: Lifter's Lounge
(07-08-2015 02:04 PM)Agastya Wrote:  
(07-08-2015 05:46 AM)H1N1 Wrote:  
(07-08-2015 05:13 AM)CrashBangWallop Wrote:  2 x BW is good. Don't be ridiculous!

Absolutely - outside of the internet and the occasional genetic freak, 2x BW is strong. Be proud, that is a great achievement that for most of us requires discipline and a respectable period of good training. Now break the 400 barrier - there is something magical about it. It's been my experience, and the experience of the few people I know in real life who've done it, that from 400 up you really do start feeling strong just walking around in everyday life. It sounds silly, but you really will feel powerful once you get over 400!

Thanks a ton for the support, guys. I wonder how good I can get at deadlifts at my current weight. It would be something if I could break 400 while still only weighing around 170.

It should be possible for any healthy bloke with some serious training under his belt to hit 2.5x BW in the deadlift, in my opinion, except perhaps for some extreme outliers with little T-rex arms. What you can't account for is how important it is to you, and how long you might have to train to get there.

55lbs when you pick it up (a 20kg plate or so) feels like very little, but adding that weight to your max could take another few years, or more, depending on where you are in your training life, and how seriously you prioritize it, as well as your natural build for it. I think it is a good goal for any man, personally, as it represents a point in the evolution of your training where you're probably doing a lot of things right, across the board, and really starting to see better than average lifting results.
07-08-2015 02:13 PM
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TheFinalEpic Offline
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Post: #1174
RE: Lifter's Lounge
Going to get my first ever DEXA reading at the end of the month, any of you guys experienced these before, and are they the best (cheapest yet most reliable) way to determine body composition?

"Money over bitches, nigga stick to the script." - Jay-Z
They gonna love me for my ambition.
07-08-2015 03:27 PM
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H1N1 Offline
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Post: #1175
RE: Lifter's Lounge
(07-08-2015 03:27 PM)TheFinalEpic Wrote:  Going to get my first ever DEXA reading at the end of the month, any of you guys experienced these before, and are they the best (cheapest yet most reliable) way to determine body composition?

The cheapest most reliable way to determine body composition will always be a combination of the scale, the mirror, and a tape measure. It's no good being 5% body fat if you look like a little porker, you'll still get chased around the changing rooms being whipped with a wet towel. Equally, if you could play Mahler's 5th Symphony on the striations of your buttocks, who cares if a scan tells you you're 15% body fat (it wouldn't, but the fundamental point stands). Body fat is the most arbitrary measure of anything you could possibly hope to come across. I would personally not waste the money - if you need a machin to tell you you look good (or you're fat), you already know there is more work to be done.
07-08-2015 05:07 PM
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