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JapaneezyWhat's your take on stretch marks? I actually spotted new marks around my armpits(skin/tissue tearing since I'm growing at a pretty fast rate), and I'm wondering if I should really be concerned about it
I have very thick legs and a bunch of little ones on around my quads and one pretty gnarly one on my left pec. Too many looks bad I think, but I'm pretty proud of the few I have haha.
JapaneezyWhat's your take on stretch marks? I actually spotted new marks around my armpits(skin/tissue tearing since I'm growing at a pretty fast rate), and I'm wondering if I should really be concerned about it
Vitamin E oil, or cocoa butter if you don't mind smelling like a black stripper.
cobra_commanderSUGAR.IS.NOT.BAD. period end full stop
dieting is about balancing everything out and eating the correct amount of whatever. Also if you truly train hard, sugar is probably the most important intra and post workout nutrient for you.
So one of the things I've been attempting to work on since I hurt myself in March is my hip flexibility. It's why I have a 'lil butt wink at the bottom of my squat. My PT said I'm pretty hip flexor dominant, and that I'm probably using those most when squatting. Took today to do some volume work and try to really engage my ass. Felt good, followed it with some box squats and some easy glute activation exercises (clamshells, etc).
Then I foam rolled my hip flexors, and holy shit was it the best hurt. Can't wait to do it again.
Did cleans, 3x3 (185, 215, 235), 2x3 (215, 235, 255) and 1x3 (235, 255, 265)
Also played a couple of games of volleyball (competitive league) later in the evening. Way more cardio intensive than one would think. Also a ton of fun.
I know I could look back on all the countless post on this multi-page thread, but I rather take the risk of negative complaints of me being lackadaisical. So I have a couple of questions NS and I need your advice. I'm 18 in college and would say in good shape (not super ripped but working to get there). Below are some basic questions and advice if anyone would like to take there time out of there day to help with some feedback.
Questions
Does it really matter what I eat? I'm in college so it's really hard to manage a good meal plan that is cheap but healthy. I try to stick to lean meats, fruits, some veggies, and protein intake daily. Though will my gains be effected by eating a nice tossed grilled chicken salad compared to the super steak burrito supreme.
Muscular endurance vs. muscle building? I heard that more reps less weight can still create the same effect as just doing small amount reps but with a ton of weight. Some people told me that just doing maxes is not that great for you body. Which is true? For a person looking to gain weight and be tone which one should I be focusing on the most?
Some workout suggestions? I need some variety of workouts that are great for the chest and core area. Also what are the best weight lifting exercises for arms and legs?
Lieutenant_DanI know I could look back on all the countless post on this multi-page thread, but I rather take the risk of negative complaints of me being lackadaisical. So I have a couple of questions NS and I need your advice. I'm 18 in college and would say in good shape (not super ripped but working to get there). Below are some basic questions and advice if anyone would like to take there time out of there day to help with some feedback.
Questions
Does it really matter what I eat? I'm in college so it's really hard to manage a good meal plan that is cheap but healthy. I try to stick to lean meats, fruits, some veggies, and protein intake daily. Though will my gains be effected by eating a nice tossed grilled chicken salad compared to the super steak burrito supreme.
Muscular endurance vs. muscle building? I heard that more reps less weight can still create the same effect as just doing small amount reps but with a ton of weight. Some people told me that just doing maxes is not that great for you body. Which is true? For a person looking to gain weight and be tone which one should I be focusing on the most?
Some workout suggestions? I need some variety of workouts that are great for the chest and core area. Also what are the best weight lifting exercises for arms and legs?
Step 1: Leave Newschoolers
Step 2: Go to Bodybuilding.com and read every article you can until your eyes are crossed.
Step 3: Use their website to create or find your workout plan.
Step 4: Never use NS as a resource for health or fitness information.
jblaskiStep 1: Leave Newschoolers
Step 2: Go to Bodybuilding.com and read every article you can until your eyes are crossed.
Step 3: Use their website to create or find your workout plan.
Step 4: Never use NS as a resource for health or fitness information.
I disagree. A skiing website full of antiauthority, antiestablishment, angsty young people who think ramen and sour patch kids are a food group is a great resource for building ones body. It's at least better than some random website unrelated to building ones body called bodybuilding.com. psssh!!
jblaskiStep 1: Leave Newschoolers
Step 2: Go to Bodybuilding.com and read every article you can until your eyes are crossed.
Step 3: Use their website to create or find your workout plan.
Step 4: Never use NS as a resource for health or fitness information.
Most of the stuff on bodybuilding.com is a bunch of bull shit. Look in their forums, they have much better information in there.
jblaskiStep 1: Leave Newschoolers
Step 2: Go to Bodybuilding.com and read every article you can until your eyes are crossed.
Step 3: Use their website to create or find your workout plan.
Step 4: Never use NS as a resource for health or fitness information.
1. A few members on here know a lot more than you think.
2. Go to reddit.com/r/fitness and start with the sidebar
3. Pick a plan from reddit
4. See step one.
Did cleans, 3x3 (185, 215, 235), 2x3 (215, 235, 255) and 1x3 (235, 255, 265)
ewwwww.
I have convinced my coach to place to more emphasis on weightlifting & that has led to us cleaning, clean & jerking, & snatching in some capacity at least 4 times a week. It has been brutal.
Lieutenant_DanI know I could look back on all the countless post on this multi-page thread, but I rather take the risk of negative complaints of me being lackadaisical. So I have a couple of questions NS and I need your advice. I'm 18 in college and would say in good shape (not super ripped but working to get there). Below are some basic questions and advice if anyone would like to take there time out of there day to help with some feedback.
Questions
Does it really matter what I eat? I'm in college so it's really hard to manage a good meal plan that is cheap but healthy. I try to stick to lean meats, fruits, some veggies, and protein intake daily. Though will my gains be effected by eating a nice tossed grilled chicken salad compared to the super steak burrito supreme.
Muscular endurance vs. muscle building? I heard that more reps less weight can still create the same effect as just doing small amount reps but with a ton of weight. Some people told me that just doing maxes is not that great for you body. Which is true? For a person looking to gain weight and be tone which one should I be focusing on the most?
Some workout suggestions? I need some variety of workouts that are great for the chest and core area. Also what are the best weight lifting exercises for arms and legs?
Since you go to a college, go to the gym and ask people for help. I know if someone asked me for advice I would help them out the best I could. I all to often see people who have no clue how to squat correctly, obviously don't go to the gym often come in and destroy their backs or knees. Bodybuilding.com four is a wealth of info too.
I like to do like muscle groups on the same days and I also don't really set out a number of reps I do before I do the lift. I normally go until failure or very close to failure. So a very basic workout schedule is:
Mon: Back squats, walking lunges, leg press, weighted calf raises
Tues: Bench, incline bench, flys, triceps
Wed: Lat pull downs, rows, reverse flys, biceps
Thurs: Deadlift, Bulgarian split squats, one leg leg press, calf raises
Fri: Military press (dumbbell and bar), don't know the name but use cables haha and then shoulder raises with dumbells
Mix up the days and set/reps you do once you hit a plateau. Stick to the major lifts (squats, deadlifts, bench, etc). Work in cardio when you can. A combo of sprints and distance works awesomely.
Yes, your diet is key. Most of weight loss/muscle building is diet and you don't need a bunch of expensive supplements.
There is way too much info to throw at you for one replay and at one time haha.
Lieutenant_DanI know I could look back on all the countless post on this multi-page thread, but I rather take the risk of negative complaints of me being lackadaisical. So I have a couple of questions NS and I need your advice. I'm 18 in college and would say in good shape (not super ripped but working to get there). Below are some basic questions and advice if anyone would like to take there time out of there day to help with some feedback.
Questions
Does it really matter what I eat? I'm in college so it's really hard to manage a good meal plan that is cheap but healthy. I try to stick to lean meats, fruits, some veggies, and protein intake daily. Though will my gains be effected by eating a nice tossed grilled chicken salad compared to the super steak burrito supreme.
Muscular endurance vs. muscle building? I heard that more reps less weight can still create the same effect as just doing small amount reps but with a ton of weight. Some people told me that just doing maxes is not that great for you body. Which is true? For a person looking to gain weight and be tone which one should I be focusing on the most?
Some workout suggestions? I need some variety of workouts that are great for the chest and core area. Also what are the best weight lifting exercises for arms and legs?
With regards to food. Depends on your calorie intake for the day. If your calorie goal is 3000 a day and you eat a salad then you're going to need to eat more calories in other meals for the day. If you're meeting your calorie goal for the day and you're hitting your macros then it doesn't really matter where its coming from. Obviously a burrito is high in sodium and you'll retain water like a bitch if you eat them every day.
If your goal is to lift mainly for aesthetics and to look good then stick with a weight range that will you allow you to fail in the hypertrophy range. (8 to 15 reps). This is the best for muscle growth, but is pretty poor for muscle endurance and is piss poor for strength. Lower reps will give you strength (1-6) and high reps will give you endurance (18+). But you'll want to mix them up, to avoid plateauing in your workouts. Remember, your body gets use to your workouts, that's why you don't want to do the exact same workout over and over again for more than 16 weeks.
Workout suggestions...
Chest, basically bench will be your best friend.
Core, you'll get a lot of different opinions on core, personally I don't train it and prefer to strengthen it using overhead press and other compound movements. I just hate doing crunches and working on my core in general.
Legs, squat. Don't be a bitch and leg press. Fucking squat.
Arms, just curl shit and don't neglect your triceps. Triceps make up roughly 2/3 of your arm and big tris will make your arm look much bigger than your bicep ever will.
That being said, just plan your workout, be mindful of secondary muscle groups worked in exercise and avoid doing arms, then chest the next day (just an example).
But you'll learn over time in your time in the gym. Just be a sponge soaking up information.
I have convinced my coach to place to more emphasis on weightlifting & that has led to us cleaning, clean & jerking, & snatching in some capacity at least 4 times a week. It has been brutal.
Ha ha. That's awesome. I mean that's pretty much all I do, although I would be the first to say my fitness level is not optimal right now....
I haven't been lifting or really in the gym much over the past month and super inconsistent the month before that, so I'm trying to get some lower weight, higher volume work in to build up my base again. I think it's been at least a month, but probably closer to two, since I actually cleaned any kind of weight from the ground.
In other news, I may be picking up an Airdyne this weekend. It' been between one of those and a rower for a while, but this came up first (for much cheaper) and will take up less space in my home than a rower. Time to start working on some cardio for the ski season...
saskskierIn other news, I may be picking up an Airdyne this weekend. It' been between one of those and a rower for a while, but this came up first (for much cheaper) and will take up less space in my home than a rower. Time to start working on some cardio for the ski season...
The AirDyne is absolutely vicious and, depsite looking a lot like the Air Assault Bike, is much different. The Assault Bike is designed to challenge muscular endurance, it is far more taxing on the quads than it is on the lungs. The AirDyne is the exact reverse of that. Super versatile.
Rowers are great, but too expensive to get one in great shape. Also, rowing for long periods of time is insanely boring, whereas I don't have as much trouble biking for 30:00 or so.
BenWhitThe AirDyne is absolutely vicious and, depsite looking a lot like the Air Assault Bike, is much different. The Assault Bike is designed to challenge muscular endurance, it is far more taxing on the quads than it is on the lungs. The AirDyne is the exact reverse of that. Super versatile.
Rowers are great, but too expensive to get one in great shape. Also, rowing for long periods of time is insanely boring, whereas I don't have as much trouble biking for 30:00 or so.
I haven't used one, but everything I've read points to it being a solid investment. The fact that I'm getting a used one for cheap(ish) helps a lot too.
I definitely agree with the rowing. It sucks and definitely boring. I don't often do anything more than rowing sprints (500m x however many rounds) or a couple of 1000-2000m stretches.
DBack1321Since you go to a college, go to the gym and ask people for help. I know if someone asked me for advice I would help them out the best I could. I all to often see people who have no clue how to squat correctly, obviously don't go to the gym often come in and destroy their backs or knees. Bodybuilding.com four is a wealth of info too.
I like to do like muscle groups on the same days and I also don't really set out a number of reps I do before I do the lift. I normally go until failure or very close to failure. So a very basic workout schedule is:
Mon: Back squats, walking lunges, leg press, weighted calf raises
Tues: Bench, incline bench, flys, triceps
Wed: Lat pull downs, rows, reverse flys, biceps
Thurs: Deadlift, Bulgarian split squats, one leg leg press, calf raises
Fri: Military press (dumbbell and bar), don't know the name but use cables haha and then shoulder raises with dumbells
Mix up the days and set/reps you do once you hit a plateau. Stick to the major lifts (squats, deadlifts, bench, etc). Work in cardio when you can. A combo of sprints and distance works awesomely.
Yes, your diet is key. Most of weight loss/muscle building is diet and you don't need a bunch of expensive supplements.
There is way too much info to throw at you for one replay and at one time haha.
I completely neglected to mention core as I was rushing. Most gyms have these things (no idea on the name) where you lock your legs in and part of your thigh rest on a pad. You can do sit ups on it and it destroys your abs. The farther your ass is away from the pad, the more it works your lower abs. Do them with plates as you get stronger.
Abs are essential, especially to skiers. Don't forget about your lower back too.
DBack1321I completely neglected to mention core as I was rushing. Most gyms have these things (no idea on the name) where you lock your legs in and part of your thigh rest on a pad. You can do sit ups on it and it destroys your abs. The farther your ass is away from the pad, the more it works your lower abs. Do them with plates as you get stronger.
Abs are essential, especially to skiers. Don't forget about your lower back too.
Are you talking about a decline bench? A GHR machine? Picture?
BenWhitsounds more like one of those back-extension rigs, not a GHD. you know, where you are essentially standing with your thighs against the pad.
Sounds like some blown up disks and/or serious knee pain. Eh, to each their own.
In semi related news, for the first time ever I actually saw someone bring a bosu ball into a squat rack and do back squats on it. I thought that was just an urban myth!
californiagrownIn semi related news, for the first time ever I actually saw someone bring a bosu ball into a squat rack and do back squats on it. I thought that was just an urban myth!
i am very guilty of having done this when i was like 14. yes, I hate myself.
Can someone give me some pointers for push pressing? I guess its a practice thing to get the timing but im terrible at catching the bar back onto my shoulders
I've never actually tried to max out my lifts, should I take a day and try to do that sometime? I've just been going on a linear progression rather than relying on specific percentages of my max.
90053Can someone give me some pointers for push pressing? I guess its a practice thing to get the timing but im terrible at catching the bar back onto my shoulders
90053Can someone give me some pointers for push pressing? I guess its a practice thing to get the timing but im terrible at catching the bar back onto my shoulders
After locking the bar out overhead, resist just letting the bar fall straight onto your shoulders. Start to lower the bar slowly as if you were going to make the eccentric portion of the lift longer than the actual press itself. When the bar is just above your head, come up onto your toes, allow the bar to fall, absorb the weight with your legs by bending your knees back into the dip. After a while, it becomes a natural reaction to lower the bar like this. Your elbows should push forward and slightly out as your lower the bar, rather than straight down.
Watch this vid from Steve, a lifter at Catalyst athletics, as he lowers the bar between power jerk reps.
Crispy.Most of the stuff on bodybuilding.com is a bunch of bull shit. Look in their forums, they have much better information in there.
Who down rated me on this? I'm way too flustered over a down vote, but if you think that Bodybuilding.com's programs are relevant to beginners/intermediates you are wrong. Every single program simply tries to sell you 8 or 9 different supplements, of course from their store.
Crispy.Who down rated me on this? I'm way too flustered over a down vote, but if you think that Bodybuilding.com's programs are relevant to beginners/intermediates you are wrong. Every single program simply tries to sell you 8 or 9 different supplements, of course from their store.
While I do agree that there's a lot of bullshit on there, some of the programs are fairly well put together and for a beginner just looking for some structure and help with progression they would work fine.
Any of you guys ever had a hernia? I had one surgically repaired in July and it's felt totally fine since then until this morning. When I was deadlifting the other day I got kind of a dull ache under my scar but didn't think much of it, but this morning I got out of bed and got a super sharp pain right where I had it repaired and now it's really sensitive to any touch. I'll be so bummed if I have another one because that means 10 weeks of no lifting. That's so much progress just gone..
RedPandaAny of you guys ever had a hernia? I had one surgically repaired in July and it's felt totally fine since then until this morning. When I was deadlifting the other day I got kind of a dull ache under my scar but didn't think much of it, but this morning I got out of bed and got a super sharp pain right where I had it repaired and now it's really sensitive to any touch. I'll be so bummed if I have another one because that means 10 weeks of no lifting. That's so much progress just gone..
One of my friends has one right now and is waiting for a surgery date. He hasn't been in the gym in a couple of months now and it'll be a while before he is back. He's pretty bummed.
saskskierOne of my friends has one right now and is waiting for a surgery date. He hasn't been in the gym in a couple of months now and it'll be a while before he is back. He's pretty bummed.
Sucks man. Hopefully it's a quick recovery!
Yeah best case scenario I just have to take some time off and they don't have to cut me back open. The thing that really sucks about hernia recovery is that after a couple weeks you feel completely fine and that you can do whatever you want, but you're still extremely limited in what you're supposed to do until 6 weeks post-op. Just super frustrating.
RedPandaYeah best case scenario I just have to take some time off and they don't have to cut me back open. The thing that really sucks about hernia recovery is that after a couple weeks you feel completely fine and that you can do whatever you want, but you're still extremely limited in what you're supposed to do until 6 weeks post-op. Just super frustrating.
Damn dude, that sucks, I'm sorry. Any chance it could affect your ski season?
saskskierOne of my friends has one right now and is waiting for a surgery date. He hasn't been in the gym in a couple of months now and it'll be a while before he is back. He's pretty bummed.
Sucks man. Hopefully it's a quick recovery!
Being the kind of guy whose life revolves around being athletically active I would fucking HATE the Canadian healthcare system for this reason.
Being forced to be a lazy inactive POS is so depressing. I bet his right forearm isnt atrophying though haha
mirozDamn dude, that sucks, I'm sorry. Any chance it could affect your ski season?
That's what I'm most worried about. I could ski fine, maybe with some pain, if I chose not to get surgery until next summer. But, if I go that route, I wouldn't be able to lift until I get the surgery and fully recover. I'm at a weird Catch 22 right now where I more or less have to decide between skiing in some pain and giving up lifting, or getting the surgery soon and missing out on skiing in December and January.
All that being said, I still need to get an ultrasound to figure out whether it's actually a new hernia or just the nerves being pinched from my old one, so I don't wanna jump to too many conclusions quite yet.
californiagrownYeah... That's cause you can still workout, ya dummy. There are injuries/illnesses that make exertion verboten haha.
Yeah like cancer lol. I just wanted to see if you would bite. I've never had mono but I'm sure training would be pretty pointless if I did.
-benedettoNot be a douche but how can you differentiate that? I'm surprised cali didn't call you out on that lol
Between fat loss and muscle gain?
The easiest way is a mirror and a scale.
You could also buy one of these
or just get body fat calipers.
once you know your weight and body fat % it's fairly easy to calculate, assuming you drink a consistent amount of water.
my ideal BF is 7% and I would weigh 182. Minus 7% from 182 and that would make my Lean Body Mass 169ish
Currently I am fat and weigh 215 and my BF is 21% which makes my
LBM =169.8
Before my surgery I was fatter but weighed 210 and my BF was 23%. LBM=161
Before I tore my ACL I was 196 and my BF was 13% LBM=170.6
170-161= 8lbs of muscle
210+8= 218 but I weigh 215 so I've lost 3lbs of fat.
So all in all ive gained 11 pounds of pizza and ice cream and 8 pounds of steak and eggs. pretty not good
MALEPRIVILEGEYeah like cancer lol. I just wanted to see if you would bite. I've never had mono but I'm sure training would be pretty pointless if I did.
Between fat loss and muscle gain?
The easiest way is a mirror and a scale.
You could also buy one of these
or just get body fat calipers.
once you know your weight and body fat % it's fairly easy to calculate, assuming you drink a consistent amount of water.
my ideal BF is 7% and I would weigh 182. Minus 7% from 182 and that would make my Lean Body Mass 169ish
Currently I am fat and weigh 215 and my BF is 21% which makes my
LBM =169.8
Before my surgery I was fatter but weighed 210 and my BF was 23%. LBM=161
Before I tore my ACL I was 196 and my BF was 13% LBM=170.6
170-161= 8lbs of muscle
210+8= 218 but I weigh 215 so I've lost 3lbs of fat.
So all in all ive gained 11 pounds of pizza and ice cream and 8 pounds of steak and eggs. pretty not good
Those Walgreen's-quality body fat testers are laughingly inaccurate. My bathroom scale at home checks body fat. Pre-shower I'll be 10-11%, post shower I'll be 6-7%. Many many variables will change their accuracy dramatically.
jblaskiThose Walgreen's-quality body fat testers are laughingly inaccurate. My bathroom scale at home checks body fat. Pre-shower I'll be 10-11%, post shower I'll be 6-7%. Many many variables will change their accuracy dramatically.
yeah I forgot to specify that bio-electrical impedance testers are only reliable if you spend at least $3k.
a body fat caliper and calculator is the only way to go.
jblaskiThose Walgreen's-quality body fat testers are laughingly inaccurate. My bathroom scale at home checks body fat. Pre-shower I'll be 10-11%, post shower I'll be 6-7%. Many many variables will change their accuracy dramatically.
Yes those things are jokes. The one we have at school told me I was at 5% BF multiple times.
Hey guys, looking to learn all the olympic lifts. I'm finding out I have a lot of mobility issues (shoulder / hips / wrists) that is limiting me from performing these lifts at all.
Who do I go see to address these issues? Is this something a gym can help me with or should I be seeing some sort of physical therapist and then to the gym to learn the lifts?
My shoulder mobility is pretty fucked up from a mountain bike wreck and collar bone break.
Loco-Deer-SlayerHey guys, looking to learn all the olympic lifts. I'm finding out I have a lot of mobility issues (shoulder / hips / wrists) that is limiting me from performing these lifts at all.
Who do I go see to address these issues? Is this something a gym can help me with or should I be seeing some sort of physical therapist and then to the gym to learn the lifts?
My shoulder mobility is pretty fucked up from a mountain bike wreck and collar bone break.
Mobility is developed a number of different ways, but mostly from spending time under load and taking a deliberate approach to improving flexibility through static & dynamic stretching. My ankles have been a major pain point for me, so I spend some amount of time each day stretching my calves, soleus, rolling my feet with a lacrosse ball, etc. and that has helped.
As for hips, just squat, a lot. I have developed a pretty nice squat from consistently putting myself under heavy load. One variant that is potent for mobility are pause squats, pausing at end-range. In addition, each of my training sessions starts with a dynamic hip serious that opens the hip flexors, glutes, adductors, etc.
Shoulders are tough and stiffness is often an upstream/downstream issues. For example, your shoulders are stiff because your T-spine is as flexible as a steel beam. Your triceps are tight. Your pecs are tight. etc.
If you are recovering from injury, you should 100% see a PT to establish what your achievable end-range realistically is. Otherwise, load the bar up and squat. Your hips will adapt.
Loco-Deer-SlayerHey guys, looking to learn all the olympic lifts. I'm finding out I have a lot of mobility issues (shoulder / hips / wrists) that is limiting me from performing these lifts at all.
Who do I go see to address these issues? Is this something a gym can help me with or should I be seeing some sort of physical therapist and then to the gym to learn the lifts?
My shoulder mobility is pretty fucked up from a mountain bike wreck and collar bone break.
Couple things you should answer first:
Why do you want to learn the Oly lifts? For athletic benefits? Learn a new sport and compete? Just think they look cool?
Depending on your injury and recovery history, increasing mobility at a joint may be the worst thing to happen to said joint since the injury. Is your shoulder and all the soft tissue fully healed with not structural issues?
What is your current level of adeptness with basic squat, press, and hip hinge patterns?
