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slow reps with light weight on deadlifts? notsureifsrs.
STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread
- Thread in 'General' Thread starter Started by cincoseisdos,
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not sure what i'm suppose to take away from J.Cribbs vid either.
majority of athletes are just gifted with genetics and ability. whereas we avg. joes have to put in overtime to get to where they are.
feelsbatman.jpg
majority of athletes are just gifted with genetics and ability. whereas we avg. joes have to put in overtime to get to where they are.
feelsbatman.jpg
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What would be a typical weekly breakdown?
bigboss
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Doing a true slow bulk is very hard in my opinion, I think it works better for guys with fast metabolisms. Remember that some of the weight will be water so its not like you've just put on 6 lbs of fat because you increased your calories. The most important thing is progressive overloading, whenever your done trying to put on size if your still lifting the same weights as when you started then you failed. I went from 175-200 in 2013 and didn't gain a stupid amount of fat and I didn't do it clean either. I just made the sacrifice of knowing that in order to get stronger that some fat would come with it.
Most people will have a lighter day and a heavy day. Personally I start every workout with a barbell movement and go from there.
Here is an example: http://forum.bodybuilding.com/showthread.php?t=149807833
Obviously you can tinker with it to your liking, to simplify it....Push= chest/shoulders/triceps Pull=/back/biceps/traps Legs= obvious
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Appreciate the words Boss.
I do drink tons of water so you're right some of it's probably water weight.
I'm currently doing the 5x5 for most compound lifts. Some exceptions, a few power exercises I do in between compound sets for extra volume. Also body weight exercises like push ups, dips, pull ups I do till failure.
Progressive overloading would mean that I continue to add weight every week little by little and use my increased size to constantly work on gaining strength correct?
I'm trying to get stronger with lower reps, higher weight every week. After my 4th week (this week) I'm planning to Deload and do a high rep, lower weight week next week to avoid any sort of plateau and shock/surprise my body. Also to make sure I add a week of higher volume to help with the hyper trophy.
Good idea? Or nah I should keep going longer with the heavy weight progressions? should Deload weeks stay with cutting/maintenance only?
I do drink tons of water so you're right some of it's probably water weight.
I'm currently doing the 5x5 for most compound lifts. Some exceptions, a few power exercises I do in between compound sets for extra volume. Also body weight exercises like push ups, dips, pull ups I do till failure.
Progressive overloading would mean that I continue to add weight every week little by little and use my increased size to constantly work on gaining strength correct?
I'm trying to get stronger with lower reps, higher weight every week. After my 4th week (this week) I'm planning to Deload and do a high rep, lower weight week next week to avoid any sort of plateau and shock/surprise my body. Also to make sure I add a week of higher volume to help with the hyper trophy.
Good idea? Or nah I should keep going longer with the heavy weight progressions? should Deload weeks stay with cutting/maintenance only?
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My mid back, toward the center, has been pretty sore for the past week, ever since I started playing racquetball. It's not debilitating and I dont think I injured anything. In fact, I feel much better when I get warmed up and start lifting. I'm attributing it to the change in my routine, I strictly lifted prior to playing, with very little cardio. Is this likely just my body adjusting to the movements? I dont want to take time off from lifting when I dont think it is the cause. Opinions / suggestions?
Sidenote- I have a bad back, and have been told I have arthritis. No real problems since I had surgery in 4/2012 on a herniated lower disc.
Sidenote- I have a bad back, and have been told I have arthritis. No real problems since I had surgery in 4/2012 on a herniated lower disc.
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That Cribbs video is so old lol I work in that facility now and it looks nothing like that anymore.
paulprince3730
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i was about to say, homie got da lebron 7s on
bigboss
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Yeah everything your doing will work great for gaining strength and size. If your new to lifting you can get gains on 5x5 for quite awhile. Deloads will help a ton and help you progress further once your body gets used to what you are doing. You don't even have to add weight every week, it will depend how your feeling but with the extra calories, hopefully more carbs, you should have plenty of energy most of the time. They key is to let your body get used to the heavy weight over time, don't sacrifice form too much just to move more weight. I wish I could eat as much as I want all the time lol Im ALWAYS hungry.
bigboss
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Damn bro, mirin height lol
Im only 5'8, you could beast in the 225s at your height. Ill update mine some more I always forget I have it
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BBQ bonless skinless chicken thighs on top of a bed of spinach with a grip of tomatoes 
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BBQ bonless skinless chicken thighs on top of a bed of spinach with a grip of tomatoes
Post pics and recipes brah
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Post pics and recipes brah
I devoured it all too quick...I put 2tbs of fat free thousand island dressing on it too so it LOOKED horrible after that
Easy man...
Seasoning I use on basically all my grilled chicken
Sprinkle Salt
Fresh Cracked Pepper
Granulated Garlic (Quite a bit)
Onion Powder (optional)
You can of course put other spices and herbs like basil, oregano, cumin, etc. But for my generic grilled chicken to use on salads I just stick with the above
While you're seasoning let your grill pre-heat... U want it HOT to sear the meat and get a light char on the spices
immediately turn the grill burners to low and cover.
Usually about 5-7 minutes on each side cooks my chicken through, but everyone's grill burns at a slightly different temp, so always check it.
Bomb Salad
Buy big packages of spinach.... I like dark greens, no iceburg for me :x
My grocery store has these pre-mixed salad toppers that have stuff like cranberries + walnuts, raisins + sunflower seeds, etc. 1 serving only around 50-70 calories... its easy to eyeball and go way over, so I always keep my 1tbs measuring spoon on deck
I usually take my stuff to work to eat for lunch so i put it in a big plastic container (about 2 handfulls of greens, 6-
z of chicken, 1 serving of toppers) and I'll keep my dressing (usually 2 tbs of a fat free / no sugar added dressing). Put the dressing on the salad, close the lid, and start tossing that salad vigorously 
Open...
Profit
Pics soon
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Question is this some good protein and creatine? Im not using it but someone else says its good.
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that protein is pretty cheap. that creatine mix is 200cals/ serving lol. unless you're trying to pack on weight, i'd just buy something like THIS. 1000 grams for $17. that's all you need.
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I'm picking up some creatine after work.
Mono is
Mono is
bigboss
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All protein powders will work but that creatine sucks. its flavored and loaded with sugar. I just ordered 1200 grams of SNS Mono for $20 shipped.
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I'm in a real bad place...
My goal has always been to be at around 165 - 170 lbs tops. I'm 5'8.
I had surgery in December of 2013 and around that time was at 174lbs, not happy with that bc I wanted to be leaner but it was much better the now. My normal weight since I got out of college in 2010 has been steady around 175-182ish. Since last August I got a new office job where I'm sitting most of the time.
Since December to now, I don't know what happened. I was never a big gym guy, I would go for a few weeks and then stop because I just wasn't motivated and the 20 minute drive to the gym was annoying. Running bores me to tears and I even have a treadmill in my living room.
Over the last 2 months I've really noticed my weight get out of hand, I've ballooned to a size I've never imagined being at. I just weighed myself and I'm at 195lbs.
I'm seriously disgusted with myself. I don't think I eat that poorly, not much junk food at all, no fast food ever. I think it's more so from lack of activity and not eating really clean. I've gone periods where I've eaten better so that's not an issue I know I can do that.
I also feel bad because my gf is a marathon runner, she's 124 lbs beautiful and loves to run. I go with her once in a blue moon but I really hate it and am not in shape, even 2.5 miles is extremely difficult to do outside in my hilly neighborhood. Obviously you want to look good for your spouse and even though she tells me to shut up when I say I've gained a lot of weight, it's still a personal thing. I hate it.
And I really am lost at what to do. I know the obvious answer is eat better and get active but I feel like I've done it before and yet I'm back in the same cycle. I have a hard time keeping it up. I get sore, stop for 2 days to rest and then all of a sudden it's 3-4 weeks later and I haven't done anything.
This probably sounds sad and as if it's a pity party but I genuinely hate it and feel like crap. My body feels awful, I feel bloated and fat. It's emotional.
Perhaps I'm just looking for guidance or a plan or a routine or just some words of encouragement but I needed to vent because I'm literally almost heartbroken at the way things have gone and how I feel with my body.
My goal has always been to be at around 165 - 170 lbs tops. I'm 5'8.
I had surgery in December of 2013 and around that time was at 174lbs, not happy with that bc I wanted to be leaner but it was much better the now. My normal weight since I got out of college in 2010 has been steady around 175-182ish. Since last August I got a new office job where I'm sitting most of the time.
Since December to now, I don't know what happened. I was never a big gym guy, I would go for a few weeks and then stop because I just wasn't motivated and the 20 minute drive to the gym was annoying. Running bores me to tears and I even have a treadmill in my living room.
Over the last 2 months I've really noticed my weight get out of hand, I've ballooned to a size I've never imagined being at. I just weighed myself and I'm at 195lbs.
I'm seriously disgusted with myself. I don't think I eat that poorly, not much junk food at all, no fast food ever. I think it's more so from lack of activity and not eating really clean. I've gone periods where I've eaten better so that's not an issue I know I can do that.
I also feel bad because my gf is a marathon runner, she's 124 lbs beautiful and loves to run. I go with her once in a blue moon but I really hate it and am not in shape, even 2.5 miles is extremely difficult to do outside in my hilly neighborhood. Obviously you want to look good for your spouse and even though she tells me to shut up when I say I've gained a lot of weight, it's still a personal thing. I hate it.
And I really am lost at what to do. I know the obvious answer is eat better and get active but I feel like I've done it before and yet I'm back in the same cycle. I have a hard time keeping it up. I get sore, stop for 2 days to rest and then all of a sudden it's 3-4 weeks later and I haven't done anything.
This probably sounds sad and as if it's a pity party but I genuinely hate it and feel like crap. My body feels awful, I feel bloated and fat. It's emotional.
Perhaps I'm just looking for guidance or a plan or a routine or just some words of encouragement but I needed to vent because I'm literally almost heartbroken at the way things have gone and how I feel with my body.
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Question is this some good protein and creatine? Im not using it but someone else says its good.
no and no
just get regular creatine monohydrate by Optimum Nutrition, its cheap and pure. no ridiculous calories.
the protein is trash, gander Bodybuilding.com store and check out, they got ton of good stuff.
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Its a hint that you need to breath in an wrap up your set.
Then sit down and breath in.
After going heavy on deads, I feel light headed. I immediately sit down and breath in and out to regain full conscience. I don't want to finish the set and pass out standing up.
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dude. i'm 5'6" and i got up to around 210# with zero muscle. there's plenty of successful former fatties in this thread. no longer fat because they put in work. you wanna lose weight? it takes commitment. not trying. commitment.
1) eat less calories. eat less food. weigh yourself each monday as soon as you wake and pee. if you didn't lose weight the prior week. eat even less the next week.
2) burn calories. don't want the gym and you hate to run. well then either figure out what you can do to burn calories or suck it up and gym or jog or both.
3) do both.
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I wouldn't eat less food per say, you want to have your 3 meals per day to maintain a healthy metabolism, just have smaller portions and eat low calorie meals. You don't want to NOT eat it's not healthy.
I'd recommend having a green smoothie twice a day as well in between meals, nutribullet works wonders. Gives you energy.
Running can be boring, I've always hated running, now I am addicted to it. It's more enjoyable to run outdoors with a view then on a treadmill, maybe you should run with your g/f 2-3 a week even if it's just a mile or two. It's all about pace, enjoying the music, and clearing your mind.
More advice, it's easier for me to work out in the morning as opposed to evening, but if you have a long work schedule maybe an early morning jog before breakfast can work, and gym 4 times a week after work (or on the weekends).
What kinds of foods do you eat during the day (remember, people never account for calories in their drinks as well, which can be just as bad). Drink water water water !
I'd recommend having a green smoothie twice a day as well in between meals, nutribullet works wonders. Gives you energy.
Running can be boring, I've always hated running, now I am addicted to it. It's more enjoyable to run outdoors with a view then on a treadmill, maybe you should run with your g/f 2-3 a week even if it's just a mile or two. It's all about pace, enjoying the music, and clearing your mind.
More advice, it's easier for me to work out in the morning as opposed to evening, but if you have a long work schedule maybe an early morning jog before breakfast can work, and gym 4 times a week after work (or on the weekends).
What kinds of foods do you eat during the day (remember, people never account for calories in their drinks as well, which can be just as bad). Drink water water water !
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