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Gym/Lifting/Workout

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hey-dude-its-me
Posts: 4238 - Karma: 412
The creator of 'The gym.. Getting big' asked for her thread to be deleted for some reason so I made this one
Mar 4 2014 12:46PM
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hey-dude-its-me
Posts: 4238 - Karma: 412
Don't care if the thread goes anywhere mainly interested in an answer to the following

When lifting to failure, on the last rep, how long should I hold the weight stagnant before giving up? As long as possible or just a few seconds? I've been doing as long as possible on presses and a few seconds on pulls. Any advice?
Mar 4 2014 12:48PM
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Jeebus.
Posts: 4904 - Karma: 5,822
Lifting iz for nerdz, its all about HGH and steroids.
Mar 4 2014 12:56PM
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saskskier
Posts: 4772 - Karma: 9,984
Out of curiosity, what is the point if lifting to failure. Doesn't your form break down in those last few reps?
Mar 4 2014 1:07PM
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.AR6rider.
Posts: 15976 - Karma: 8,799
I never really understood lifting to failure either. Then again, I always go to the gym alone, so failure for me would cause an injury in a hurry. Maybe someone else can chime in.
Mar 4 2014 1:14PM
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first_rodeo
Posts: 2383 - Karma: 7,764

forget lifting to failure in one set its bad technique and stupid. you have to decrease the weight and number of reps for each set--- example of pushing it to your limit when you're exhausted.....

You can gradually increase the weight while decreasing reps or do the opposite--

Set of 10 curls at 35 .. Set of 9 curls at 30 .. Set of 3 at 20

----------------------------------------------------------------------------------------------------------

part time apprentice / stepson of a world renowned IFBB judge

Mar 4 2014 1:17PM
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hey-dude-its-me
Posts: 4238 - Karma: 412
Slows down doesn't break down
Mar 4 2014 1:21PM
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saskskier
Posts: 4772 - Karma: 9,984
Same here. Almost always alone. Because I train for the sport of weightlifting (snatch/clean+jerk), I don't ever use spotters (getting out from under a 400lb is an art). I don't have anyone spotting me when I'm on the platform in a competition, so why would I while training.
Mar 4 2014 1:27PM
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saskskier
Posts: 4772 - Karma: 9,984
I often do the opposite (especially when squatting). Lots of ascending/descending ladders. Example:
315x5
355x3
385x1
355x3
315x5
Mar 4 2014 1:33PM
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SKI.ING
Posts: 2695 - Karma: 2,535
It's mainly for hypertrophy reasons which is why its a popular technique with bodybuilders. The idea is that if you're not going to failure, there are still fibers within the muscle that haven't been tapped or fully exerted. If you do go to failure than you've recruited the most fibers possible and thus increased your possible amount of hypertrophy. I think it's unnecessary for the occasional gym person, but a dedicated lifter or bodybuilder who has been at it for quite some time definitely benefits from it.

I personally don't do it on free weights because I also mainly lift alone. When I was younger and had buddies to always lift with I did it. But if you hop on certain machines you can get pretty close to the lifting to failure technique just by going through the weight stack with a dropset as your last set.
Mar 4 2014 2:26PM
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deleted5
Posts: 14507 - Karma: 13,500
Pick things up then put them down.
Mar 4 2014 2:56PM
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987321654hgfd
Posts: 5133 - Karma: 5,447
What do you guys do for flexibility/recovery. I've been attempting to do this http://www.youtube.com/watch?v=FSSDLDhbacc daily, I do it  more like 4-5 times a week and I foam roll/lacrosse ball after every workout.

Also, anything specific for ankle flexibility?
Mar 4 2014 3:19PM
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Willgum
Posts: 3254 - Karma: 3,071
Seconding this, flexibility is often looked by guys but it help so much in compound movements
Mar 4 2014 3:45PM
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first_rodeo
Posts: 2383 - Karma: 7,764

I hope you read that I said (or do the opposite) in my post you quoted.

like pushups the best exercise of all I do [30 20 10]    { 9, 8,7..}.

even like if you do 9,8,7..2,1  it ends up being like 45 pushups.. much easier than doing 45 straight

Anyone do isometric training like Bruce Lee did?

my stepdad always has my flexing one pair of muscles and hold for literally 30 seconds ++

its the same as using resistance training (the rubber bands)

You are doing static contraction and really forcing some tone and density out of your muscles

 related: SHE SQUATS

Click for larger image

Mar 4 2014 4:14PM
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saskskier
Posts: 4772 - Karma: 9,984
Ha ha. Totally misread your earlier post. Sorry about that. (I probably shouldn't be posting while I'm at work).
Mar 4 2014 4:31PM
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saskskier
Posts: 4772 - Karma: 9,984
Check out:

http://www.catalystathletics.com/articles/article.php?articleID=137

https://www.catalystathletics.com/media/video/section.php?sectionID=2

Ankle flexibility:

http://www.mobilitywod.com/?s=ankle+mobility
Mar 4 2014 4:53PM
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deleted5
Posts: 14507 - Karma: 13,500
http://www.bodybuilding.com/exercises/
Mar 4 2014 5:50PM
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deleted5
Posts: 14507 - Karma: 13,500
its just a different kind of work out, get a friend go bench down slowly for 4 secs, hover over your chest hold for 2, then explode up. Go till failure you'll be sore the next day.
Mar 4 2014 5:52PM
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Loco-Deer-Slayer
Posts: 1400 - Karma: 675
Any of you guys have experience with sled work outs / tractor tires?

I'm not sure how heavy of a tire to get, but was thinking of picking up a 200-300 lb tire at a scrap yard. I also want to incorporate sledge hammer work in. I'm making my own sled, just got the dimensions drafted up and need to go to home depot.

Going to lock the stuff up at the University track….anyone have any tips or suggestions?
Mar 4 2014 6:18PM
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louie.mirags
Posts: 6015 - Karma: 5,028
I usually have better luck on Muscleandstrength.com for routines and exercises..
Mar 4 2014 6:25PM
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louie.mirags
Posts: 6015 - Karma: 5,028
Dub post but after this thread gets some followers it should be a sticky in the fitness forum
Mar 4 2014 6:27PM
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90053
Posts: 2565 - Karma: 3,728
strange i've never really found people training in the gym seriously who don't go till failure (well apart from the obvious squats out of the cage etc.)
Mar 4 2014 6:42PM
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90053
Posts: 2565 - Karma: 3,728
It's not lifting to muscular failure it's lifting till form failure, ie. lifting until you cannot complete a rep whilst maintaining form
Mar 4 2014 6:45PM
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casanova.
Posts: 110 - Karma: 72
Most common error newbies to the gym make:

They don't eat to get big.

Watch your nutrition, try to get in your bodyweight in grams of protein. Ex: I weight 200 lbs, I eat ~200 g of protons a day. Remember, you have to eat greater than your calorie maintenance to put on muscle mass. Again, if you're not eating enough calories and enough protein, YOU WILL NOT GET BIGGER! I'd recommend MyFitnessPal for anyone who's serious.
Mar 4 2014 6:58PM
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hey-dude-its-me
Posts: 4238 - Karma: 412
what he was saying wasn't really a question just a way to say he doesn't believe in it.

But yea it's more than just move the weight from point a to b
Mar 4 2014 7:03PM
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Anathema
Posts: 21048 - Karma: 5,061
if you wear a buttplug while at the gym you lift 20% more weight
Mar 4 2014 7:09PM
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Willgum
Posts: 3254 - Karma: 3,071
THIS THIS THIS I cant beleive I wasted like half a year trying to lift on a maintenance (~2700 kcal) because I was afraid of getting fat. Also you might think you're eating enough but i'd recommend someone to use MFP for a few weeks to get a feel what is truly adequate
Mar 4 2014 7:16PM
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saskskier
Posts: 4772 - Karma: 9,984
You are putting words in my mouth. I didn't say I don't believe in it. I just don't really do it and was genuinely curious as to what the reasoning is behind it.
Mar 4 2014 8:46PM
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no_steeze
Posts: 23992 - Karma: 4,267
Anybody here actually do cardio are you just in it for the sweet biceps?
Mar 4 2014 8:53PM
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El_Barto.
Posts: 11630 - Karma: 24,465
my triceps are sweet too bro. So is my junk
Mar 4 2014 9:11PM
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b.utters
Posts: 321 - Karma: 99
I try and do a fair bit of high intensity interval training. Running for half an hour on a tredmill does jack shit for aerobic fitness.

Good thing about HIIT is that you can throw it into any workout, especially if you are into calisthenics.
Mar 4 2014 9:16PM
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SKI.ING
Posts: 2695 - Karma: 2,535
I would say the opposite is true of newbies and most people in the gym. They overestimate what they need to eat in order to maintain and grow, or they just don't know what kinds of food they need to eat. There are more strong, fat dudes in the gym than there are lean, ripped people. Plus, most newbies don't know how to lift to get bigger vs. strong, etc. There are various issues.
Mar 4 2014 11:26PM
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Dustin.
Posts: 13839 - Karma: 7,704
I agree. Unless you're a skinny dude you probably don't need to start cramming calories. 25% bodyfat and a 350lb bench seems to be the outcome for those guys.
Mar 4 2014 11:31PM
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-WZ-
Posts: 3600 - Karma: 6,581
I go to the gym and get BIG MUSCLES
Mar 5 2014 12:03AM
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HuckNorris44
Posts: 1025 - Karma: 2,392
And a small cock
Mar 5 2014 12:27AM
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louie.mirags
Posts: 6015 - Karma: 5,028
All about an active lifestyle. Hiking, biking and skiing along with the gym. And lots of people who get addicted to weight lifting will be in the gym doing cardio on off days for an excuse to get that High from the gym.
Mar 5 2014 6:34AM
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louie.mirags
Posts: 6015 - Karma: 5,028
I'm about to make breakfast as I read this: Click for larger image
Mar 5 2014 6:44AM
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90053
Posts: 2565 - Karma: 3,728
i gym almost exclusively for sport, mostly bulking, but very little isolation exercises
Mar 5 2014 7:02AM
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-benedetto
Posts: 5238 - Karma: 1,359
Correct me if I'm wrong, I assumed bulking was putting on muscle mass. If you don't isolate, are you doing strictly bodyweight exercises?

Curious on the brands of whey protein that people use and trust? I just invested in MusclePharm combat and so far, so good and taste phenomenal.
Mar 5 2014 9:48AM
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.Hugo.
Posts: 17360 - Karma: 28,466
Do I want to eat electrons too? Or is it just the protons?
Mar 5 2014 9:55AM
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.AR6rider.
Posts: 15976 - Karma: 8,799
As far as I am concerned, the only muscles that need to be worked are biceps and abs. What's cardio?
Mar 5 2014 9:58AM
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Blake.P
Posts: 9894 - Karma: 3,585
Skip the electrons but you definitely want to be eating the neutrons too
Mar 5 2014 10:00AM
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.Hugo.
Posts: 17360 - Karma: 28,466
So that's what my workout has been missing

Maybe you can help with my other question, is this true? Do I really have to do this?:
Click for larger image
Mar 5 2014 10:17AM
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californiagrown
Posts: 9794 - Karma: 2,014
You dont need a "highly scientific blend of proteins to trickle feed your muscles". Just get a 10lb bag of ON 100% whey, or Dymatize Elite Whey. Its $100 an lasts about 8-10 weeks. Its significantly more cost effective than what you have and powders should only be use when you absolutely dont have time to make a meal or right before/after a workout. Real food needs to make up the VAST majority of your nutrients- learn how to cook and what to cook, and what to buy now. You dontt need anything otther than a good whey powder right now. Damn near everything tastes good these days, and honestly who fucking cares what it tastes like? your just slamming them down anyways.

Lifting to failure and grinding reps on compund movements is fine every so often but it will lead to injuries, over training, and general form breakdown. It doesnt provide a significant benefit and is NEVER used by natural bodybuilders/powerlifters because of the effect it has on the CNS.

Grind and fail all you want on your curls, pushhdowns, pec dec flys, lateral raises etc. Small iso movements wont kill your CNS though it is still easy to tear a muscle/ligament/tendon if you are grinding out reps.


And FWIW, i always stop about a rep short of failure. I train for aesthetics and sports performance so why would i want to risk injury? In fact the only people i see training to failure are either advanced lifters (10+ years straight of consistent training) or beginners(1-2 years straight of consistent training) who dont know a whole lot but are getting newbie gains despite their idiocy.

If i feel like i can give a little more at the end of a set i just do an iso hold, or mini reps at mid range of the movement and focus on feeling exactly what part of the muscle i want working.



And for all you people out there who think you eat a lot, here is a sample of my diet when i am bulking(i had this almost everyday over the summer)-

8:00- 50 gram protein shake, 3 packets oatmeal frozen blueberries
10:30- 4 egg, turkey, avocado, cheese sandwich on whole wheat toast, yogurt frozen blueberries
1:00- two turkey patty, with cheese bbq sandwich on whole wheat toast with 24 oz. milk and a pickle
3:00 two baked potatoes can of chili, avocado, cheese
4:30 Workout
5:30- 35g protein shake with banana
6:30- Steak, sautéed veggies, sautéed potato with 24 oz. milk
9:00- Sautéed veggie, spinach, and chicken salad with balsamic and olive oil dressing
10:30- yogurt and blueberries
11:30- cookies and milk.

Mar 5 2014 10:58AM
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louie.mirags
Posts: 6015 - Karma: 5,028
^ that would be a lot of food man. If you weren't compensating with working out you would put on weight.
Mar 5 2014 11:02AM
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californiagrown
Posts: 9794 - Karma: 2,014
i do put on weight...thats why is said "this is my diet when bulking"...


im 6'4" 205 lbs
Mar 5 2014 11:04AM
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louie.mirags
Posts: 6015 - Karma: 5,028
You know what I meant. Get fat. Not bulk
Mar 5 2014 11:08AM
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-benedetto
Posts: 5238 - Karma: 1,359
You assumed a lot about my routine and diet and were way off man. For breakfast: 25g of whey..some fruit 2 eggs and kale. After workouts I'll have a scoop and a half and a banana.
Random snacks throughout the day. For lunch tuna, or eggs and salad. Dinner is usually some sort of chicken breast or ground turkey or something with protein and some veggies. I tear up some ice cream frequently as well. And don't be such a fucking cunt telling me what I need to do..be civil and thanks for the reply
Mar 5 2014 11:13AM
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SKI.ING
Posts: 2695 - Karma: 2,535
I've heard this a few times. What do you mean by saying this?
Mar 5 2014 11:18AM
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californiagrown
Posts: 9794 - Karma: 2,014
i didnt mention your routine or diet...at all.

you asked what people thought about your protein supplement, and i told you. that was the last part of my post that had anything to do with your illiterate ass.

fucking hell you are a chonch.

Mar 5 2014 11:20AM
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californiagrown
Posts: 9794 - Karma: 2,014
Basically it takes a huge toll on your Central Nervous System when you go to failure. It can be good every so often because of the amount of hormonal release you get from it and sometimes you need to bust a plateau, but it also increases the amount of time your body will take to recover. And in very extreme cases can lead to overtraining(one of the most over used concepts by beginning lifters).

Here is a good discussion on the topic from my very knowledgeable forumn- http://tnation.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding/central_nervous_system_1

The natural part refers to the fact that steroids etc increase your body's ability to repair and recover...which is why a top bodybuilder can have marathon training sessions every day.
Mar 5 2014 11:26AM
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