STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

[manthonyb]

anybody here do crossfit style workouts?

I do, from time to time. I used to just do CrossFit until I decided to do more strength bias stuff (rather than low-rep/light weight heavy cardio).

 

[dauldierce]

I`ll stick to my free gym lol

whatever suits you. Now i see why your gym is free.

I learned stay away from smith machines though. Only 1 angle the whole way through. It doesnt even show your true strength. you might be squatting 350 - 400 on that. but i can put money you'd struggle with ATG Squats on barbell free weights. Thats just my opinion. I see guys at my gym who go and bench at the smith machine putting up high #'s and when i see them on flat bench free weight they struggle.

 

[unsuited]

working out early morns is plus for me. anybody here work out for the energy it gives you,and not to gain any type of shape.....no heavy lifting for me.... just treadmill

also, not sure if everyone knows this, but sitting in the sauna for a while before working out = no sore muscles. 

 

[dauldierce]

TODAY'S FOOD INTAKE ******G SUCKED!
- 7 EGGS (2 WHOLE)
- BANANA
- 5 GUYS BURGER AND FRIES
- APPLE
- GYM
- 2 SCOOP WHEY SHAKE WITH BANANA (POST)
- CHICKEN TENDERS AND FRIES WITH SMALL PIZZA AT THE MOVIES.

WORKED OUT BACK.
ANYWAYS...
Help me out. I know I have flaws in my form so please help me correct them. I'm already admitting it so need need to be rude.
Thanks!

iLLest!

Lmao @ ur growls.

I think form look ok.

 

[dauldierce]

Nah it's pretty awful

 

[jking0821]

I am no expert but the one thing that i always get told is to lower your hips. Use more legs. I have a tendency to keep my hips high which puts unnecessary strain on my back.

 

[sam206]

Your spine is too round. You have to keep it straighter, try sticking your chest out and align you head with you spine

 

[ootherocoo]

TODAY'S FOOD INTAKE ******G SUCKED!

- 7 EGGS (2 WHOLE)
- BANANA
- 5 GUYS BURGER AND FRIES
- APPLE
- GYM
- 2 SCOOP WHEY SHAKE WITH BANANA (POST)
- CHICKEN TENDERS AND FRIES WITH SMALL PIZZA AT THE MOVIES.

WORKED OUT BACK.

ANYWAYS...

Help me out. I know I have flaws in my form so please help me correct them. I'm already admitting it so need need to be rude.

Thanks!

iLLest!

It looks like you're rounding your lower back too much. As the weight goes down, lower your waist more.  It'll help to remove the round back.  Looks fine other than that.

 

[miniojw]

TODAY'S FOOD INTAKE ******G SUCKED!
- 7 EGGS (2 WHOLE)
- BANANA
- 5 GUYS BURGER AND FRIES
- APPLE
- GYM
- 2 SCOOP WHEY SHAKE WITH BANANA (POST)
- CHICKEN TENDERS AND FRIES WITH SMALL PIZZA AT THE MOVIES.

WORKED OUT BACK.
ANYWAYS...
Help me out. I know I have flaws in my form so please help me correct them. I'm already admitting it so need need to be rude.
Thanks!

iLLest!

Wait, where you trying to do a RDL or a Deadlift? Cause you kind of did both.

 

[stunnafasho03]

I'd do calf raises on the leg press if your gym doesn't have a seated calf raise machine or with dumbells if necessary.
I've been wondering about getting a belt as well, I'm not sure if I need one till I get to 2x bw but maybe I should just start now
But yea sharp pains in the back are definitely nothing to be played with. Sorry to hear that g, did you first feel it squatting? Taken vid of your form?

Yea I did warm of 10 135 then put 275 on it, in the middle of my first set of 5 I felt it, finished the 5 put the weights up and bounded from it lol. Sucks though I think it has something to do with me using a Smith Machine because thats all my apartment has for squat.

Squatting on a Smith machine is a terrible idea. No wonder youre having back pain.

If youre having back pain from squatting, a belt isnt the remedy. Itll only make the problem worse if anything.

A belt will make the problem worst?

 U have no ****** clue

 

[jecca650]

TODAY'S FOOD INTAKE ******G SUCKED!
- 7 EGGS (2 WHOLE)
- BANANA
- 5 GUYS BURGER AND FRIES
- APPLE
- GYM
- 2 SCOOP WHEY SHAKE WITH BANANA (POST)
- CHICKEN TENDERS AND FRIES WITH SMALL PIZZA AT THE MOVIES.

WORKED OUT BACK.
ANYWAYS...
Help me out. I know I have flaws in my form so please help me correct them. I'm already admitting it so need need to be rude.
Thanks!

iLLest!

-put the barbell flat back on the ground after every lift - remember weight is dead on the ground.
- you're rounding your lower back
- bar is supposed to be touching your body the entire lift.
- youre barely getting any hip drive at the top. squeeze the hell out of your glutes and drive thru. literally need to hump the hell out of the bar on the top

probably should re-work your setup so you can get your back arched and your head up.

 

[doctorshoes]

TODAY'S FOOD INTAKE ******G SUCKED!
- 7 EGGS (2 WHOLE)
- BANANA
- 5 GUYS BURGER AND FRIES
- APPLE
- GYM
- 2 SCOOP WHEY SHAKE WITH BANANA (POST)
- CHICKEN TENDERS AND FRIES WITH SMALL PIZZA AT THE MOVIES.

WORKED OUT BACK.
ANYWAYS...
Help me out. I know I have flaws in my form so please help me correct them. I'm already admitting it so need need to be rude.
Thanks!

iLLest!

Your back is too rounded and the weight is too heavy for you. Keep your back straight, lower your hips more, push off from your heals, have your chest out, and set the weight down on the floor for every rep.

 

[durden7]

I'd do calf raises on the leg press if your gym doesn't have a seated calf raise machine or with dumbells if necessary.

I've been wondering about getting a belt as well, I'm not sure if I need one till I get to 2x bw but maybe I should just start now

But yea sharp pains in the back are definitely nothing to be played with. Sorry to hear that g, did you first feel it squatting? Taken vid of your form?

Yea I did warm of 10 135 then put 275 on it, in the middle of my first set of 5 I felt it, finished the 5 put the weights up and bounded from it lol. Sucks though I think it has something to do with me using a Smith Machine because thats all my apartment has for squat.

Squatting on a Smith machine is a terrible idea. No wonder youre having back pain.


If youre having back pain from squatting, a belt isnt the remedy. Itll only make the problem worse if anything.

A belt will make the problem worst?  U have no ****** clue

IF ANYTHING. Im not saying it will make it worse, but it certainly wont fix the problem. I wasnt speaking in generalities, it was in reference to a specific person and a specific problem.

In his case, a weight belt isnt going to correct the issue. A weight belt creates more intraabdominal pressure, thus giving the core more stability and better transfer of force. If form is incorrect, a weight belt isnt going to be corrective.

 

[sneakerfan1]

Co-sign the last two posts about the deadlift form.

When I deadlift, I always wear long pants as the bar literally has to stay against your body the entire time.  I've had the bar cut my leg a few times so now I don't even deadlift without wearing long pants anymore.

 

[marcmac360]

Co-sign the last two posts about the deadlift form.

When I deadlift, I always wear long pants as the bar literally has to stay against your body the entire time.  I've had the bar cut my leg a few times so now I don't even deadlift without wearing long pants anymore.

This is crucial. This is why so many people hurt their back. The weight is away from the body which makes the lift much more stressful on the back. I get too warm wearing sweat pants while doing DLs so I just do long socks


@Illest, your form isnt really too far off. Aside from what was mentioned you should consider always keeping your head UP. In a few reps you were looking down towards the descent of your lift.

 

[dauldierce]

I think he trying to do Romanian dead lifts

 

[freeze]

I think he trying to do Romanian dead lifts

possible. but he bent at the knee a little more than i would on RDL's. if that's what he was doing, only a slight slight knee bend is needed since in this form the emphasis is on the hamstrings over the lower back. back definitely should've been straighter too.

 

[bigboss]

Just murdered my chest today in the gym, feels damn good 

Sooooo glad i have a spotter now to help me on chest days, it makes a world of difference being able to push out those extra reps.

 

[durden7]

[/quote]



@Illest, your form isnt really too far off. Aside from what was mentioned you should consider always keeping your head UP. In a few reps you were looking down towards the descent of your lift.[/quote]

You dont want to look up or down. You should be looking in front of you. There should be very little flexion or extension in the neck.

The chest should be up, but the head shouldnt be.

 

[durden7]

@Illest, your form isnt really too far off. Aside from what was mentioned you should consider always keeping your head UP. In a few reps you were looking down towards the descent of your lift

You dont want to look up or down. You should be looking in front of you. There should be very little flexion or extension in the neck.

The chest should be up, but the head shouldnt be.[/quote]

 

[soleobjective]

Anyone have some good body weight routines to offer up? I don't have access to the weight room at my college over winter break 

 

[locomotivecurt]

Can anyone give me a workout routine for a beginner?
I was looking into stronglifts-rippetoe?...what are some other good ones out there?

I'm looking to workout 3 days a week M,W,F
I'm around 5'5 165 lbs. so i need to lose the fat.

Also, which one is better split workouts or full body?
Thanks for all the help brahs!

I would prob start with Starting Strength by ripptoe. This will give you a solid strength base before you eventually move to a split routine.

I would stick with starting strength until you can no longer make progression week to week. I stuck with it for about 6 months. Some people are on it for less or on it for almost a year.

Once you get a strength base you can switch to a split and you will be doing heavier sets for more reps than you would have without the strength training.

Whatever you choose, stick with it and don't constantly switch it up, especially as a beginner.

 

[imreallydirknowitzki]

Did some ball handling and speed drills today, then destroyed my biceps and triceps.

My arms are dead.

 

[manthonyb]

You dont want to look up or down. You should be looking in front of you. There should be very little flexion or extension in the neck.
The chest should be up, but the head shouldnt be.

[/quote]
^this. try to keep your head in a neutral position through the entire lift (mess around, like at work, w/ bending at the waist w/o looking up when you are bent over..hope this makes sense). this goes for almost all lifts.

best way to keep that chest up is to squeeze your shoulder blades together at the very bottom of the lift (this goes w/ squeezing your lower back tight too). of course as you rep out your form can deteriorate but try to keep tight through the whole thing. good way to get tight, suck in all the air into your stomach, release/breathe at the top.

oh, and all preference for me. light weight shouldn't constitute pulling like that off the floor, you can hear it (bent arms and all). being completely tight for me means no bend in the arms. 

other than all that, I think you could lift more, and I'm sure you've tried 

 

[octobersillest]

Just murdered my chest today in the gym, feels damn good 

Sooooo glad i have a spotter now to help me on chest days, it makes a world of difference being able to push out those extra reps.

Most definitely. Best way to reach your potential in my opinion.