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tusken_assraiderTore my callouses twice in two weeks dead lifting with the alternated grip. Can anyone give me some tips on how to take are of your hands/improve grip. Kinda pissed cause it's really limiting the amount I can lift. Considering dropping my reps from 8 to 6 (although I'm still rehabbing from an acl tear and would prefer to keeps reps higher if possible) or single leg dead lifting instead, probably not going to use wrist straps as I'd still like to improve my grip strength. Gonna tape them up while they heal so I can still workout. Pretty annoying shit, as I wanna get my 1rm to 200kg/440 lbs by the end of summer
What are you doing to take care of your hands now? I've got a pumice stone I keep in the shower and just use that to keep my calluses smooth and maintained. Seems to help reduce tearing (except when I'm hang snatching. I always rip hang snatching)
saskskierWhat are you doing to take care of your hands now? I've got a pumice stone I keep in the shower and just use that to keep my calluses smooth and maintained. Seems to help reduce tearing (except when I'm hang snatching. I always rip hang snatching)
I have started using a pumice stone haven't really worked out how much I need to smooth them out, should I start using chalk as well?
tusken_assraiderI have started using a pumice stone haven't really worked out how much I need to smooth them out, should I start using chalk as well?
Smoother is better. As soon as there is skin that can catch on stuff, that's where the tearing starts.
I use chalk for all my pulling work (cleans/clean pulls, snatches/snatch pulls, deadlifts, etc), especially when it's getting heavy. I sweat like a mother though and it's really just for grip and nothing to do with hand care.
saskskierSmoother is better. As soon as there is skin that can catch on stuff, that's where the tearing starts.
I use chalk for all my pulling work (cleans/clean pulls, snatches/snatch pulls, deadlifts, etc), especially when it's getting heavy. I sweat like a mother though and it's really just for grip and nothing to do with hand care.
I started using straps for all my pulling work and snatching. That did a lot for my hands on top of the pumice stone and moisturizing all the time.
CirilloI started using straps for all my pulling work and snatching. That did a lot for my hands on top of the pumice stone and moisturizing all the time.
Straps are great, i use them when i get to 275 and above for deadlift. But don't use them all the time because you will lose your grip strength, and when that goes, you struggle with a lot of lifts. At least that's what happened to me.
tusken_assraiderI have started using a pumice stone haven't really worked out how much I need to smooth them out, should I start using chalk as well?
Dont use straps. Grip strength will catch up with your back strength quickly. Only use straps for lifts where you are purely looking for hypertrophy. Get a pumice stone and use it. grind them callusses down to where they provide a litle cushioning, but are generally smooth with the rest of your hand. Make sure you moisturize your hands. Use chalk. If your gym doesnt allow chalk, use liquid chalk. If the bar doesnt slip, youll have way less issues with skin.
Dont deadlift for high reps like you are doing. use pulling for strength work; your rep scheme should reflect this.
If you are rehabbing your ACL what are you trying to get out of deadlifting? Are you trying to groove the movement again? hypers and good mornings will work your hams and lower back, RDLs, GHRs etc all involve less weight while hitting the same muscles... Pulling is meant for strength work, not for rehab.
worst comes to work, use gloves. Fuck the haters. IF they look down on it they are tools or are weaker than you so fuck em.
Toasty.Straps are great, i use them when i get to 275 and above for deadlift. But don't use them all the time because you will lose your grip strength, and when that goes, you struggle with a lot of lifts. At least that's what happened to me.
I don't use them whenever I do clean/clean variations so that's when I work on my grip.
I use straps for any pulls, since I'm not training grip strength with those. I don't have weightlifting straps, so I don't snatch with them. I don't Deadlift with them since I use a mix grip, if I hook griped my deads I would for most lifts over 80%.
I really only use straps for clean pulls, snatch pulls and sets of 3-5 rep hang snatches. I suppose I use them when I'm snatch deadlifting. I've never gotten used to snatching with straps so I'm not super comfortable going really heavy with them. I never use them for regular deadlifts
saskskierI really only use straps for clean pulls, snatch pulls and sets of 3-5 rep hang snatches. I suppose I use them when I'm snatch deadlifting. I've never gotten used to snatching with straps so I'm not super comfortable going really heavy with them. I never use them for regular deadlifts
IDK how oly lifters dont use straps during practice ssessions...do they not feel their thumbnail anymore? have they just built up a callus under the nail? haha.
californiagrownIDK how oly lifters dont use straps during practice ssessions...do they not feel their thumbnail anymore? have they just built up a callus under the nail? haha.
Ha ha. I think most lifters use straps more than I do, but whatever. I always tape up my thumbs pretty good. I used to use regular athletic tape, but it's stiff and doesn't have any stretch. For about the last year I've been using KT kineseo tape. It's a bit pricier, but because it's stretchy it's WAY more comfortable.
californiagrownDont use straps. Grip strength will catch up with your back strength quickly. Only use straps for lifts where you are purely looking for hypertrophy. Get a pumice stone and use it. grind them callusses down to where they provide a litle cushioning, but are generally smooth with the rest of your hand. Make sure you moisturize your hands. Use chalk. If your gym doesnt allow chalk, use liquid chalk. If the bar doesnt slip, youll have way less issues with skin.
Dont deadlift for high reps like you are doing. use pulling for strength work; your rep scheme should reflect this.
If you are rehabbing your ACL what are you trying to get out of deadlifting? Are you trying to groove the movement again? hypers and good mornings will work your hams and lower back, RDLs, GHRs etc all involve less weight while hitting the same muscles... Pulling is meant for strength work, not for rehab.
worst comes to work, use gloves. Fuck the haters. IF they look down on it they are tools or are weaker than you so fuck em.
to be honest nearly half of rehab is strength work, if not more early into your rehab programme, need to get my hammys super strong to support the knee. Im also going for hypertrophy at the moment to get the mass on before returning to rugby and deadlifts are pretty unbeatable in that respect. I'll definitely go down to 5-6 reps. I already alternate between RDL, SLDs and good mornings weekly on top of deadlifting. I'll tape up and see how it goes.
My regime if you it helps:
Leg push day, Upper body pull day, rest day, Leg pull day, Upper body push day, rest, repeat
Leg pull day consists of:
4 sets deadlifts
3 sets RDLs, SDLs or good mornings
4 sets hamstring curl machine single leg
californiagrownIDK how oly lifters dont use straps during practice ssessions...do they not feel their thumbnail anymore? have they just built up a callus under the nail? haha.
I used to not use them and it really ate up my hands. I still hook grip with my straps and it does help a little. By the end of my session though my thumbs are pretty beat.
tusken_assraiderto be honest nearly half of rehab is strength work, if not more early into your rehab programme, need to get my hammys super strong to support the knee.
sorry, i meant upper end strength work. I would think doing upper end strength work where one lever arm is considerably weaker would be very, very dangerous, which is why i guess you are using assistance stuff like RDLs, SDLs etc to build strength. I personally wouldnt be pulling in your situation; i would be focusing on the assistance stuff you are already doing until i felt i didnt have any strength deficits anymore. Ive had to learn the hard way to err on the side of being a pussy when it comes to rehab or "getting back into shape". It sucks to take a week or two longer to get back into shape, but it sucks so much more to injure yourself, or set yourself back 2-3 weeks.
On the other hand, every rehab is different so YOU truly do know what feels best for YOUR rehab.
CirilloI used to not use them and it really ate up my hands. I still hook grip with my straps and it does help a little. By the end of my session though my thumbs are pretty beat.
I guess im confused why you would use a hook grip with straps? Is the bar literally getting ripped from wour hands when using a normal grip with straps? that is hard to fathom...
californiagrownI guess im confused why you would use a hook grip with straps? Is the bar literally getting ripped from wour hands when using a normal grip with straps? that is hard to fathom...
I just use the hook grip with straps for consistency.
ABallsHow many of you guys skip breakfast? Been reading a lot and was wondering.
How is your current diet looking? whats your training program looking like?
You need to first get the Macro dialed in before you start worrying abou tthe micro, you know? If you arent correctly doing the stuff that makes a big difference but still worrying abou tthe stuff that makes a small difference you wont see results.
CirilloI just use the hook grip with straps for consistency.
Gotchya.
Heres a nice scary video i saw a while back about doing full cleans with straps...and the road to recovery. Seems like a total freak accident to have the bar land that perfectly though.
Heres a nice scary video i saw a while back about doing full cleans with straps...and the road to recovery. Seems like a total freak accident to have the bar land that perfectly though.
ABallsHow many of you guys skip breakfast? Been reading a lot and was wondering.
NEVER! Breakfast is one of the most important meals of the day for anyone! Even if you are trying to lose weight you still need to eat something. Eating something for breakfast starts your metabolism and gets your whole system going the way it should. Plus it gives you energy. I love my breakfast and always start my day with a 3 egg ham and cheese omelet, some oatmeal, and a cup of coffee. Maybe a touch of fruit if I'm feeling crazy.
Holy shit. The side view I couldn't real tell what happened but the front view... god damn. I've never cleaned with straps and I think this solidified why I never will.
californiagrownHow is your current diet looking? whats your training program looking like?
You need to first get the Macro dialed in before you start worrying abou tthe micro, you know? If you arent correctly doing the stuff that makes a big difference but still worrying abou tthe stuff that makes a small difference you wont see results.
It's looking pretty good, cutting out most sugar. Been eating lots of egg whites and other proteins as well as Greek yogurt and vegetables. Gym 3-4 times a week at 1:30 hr a piece. Already seeing results, nothing too major but definetly notable.
ABallsHow many of you guys skip breakfast? Been reading a lot and was wondering.
I regularly skip breakfast. Generally just a cup of coffee with fats for breakfast. Maybe a coffee/protein powder mocha. I eat quite a bit before I go to bed, so I'm not hungry. It also allows me to go train earlier in the day if I need to.
It might look like this:
4:45-5:00 wake up - drink a cup of coffee and water, take a hot shower
6:00-7:30 train
8:30-9:00 eat an high fat/protein scramble or if it was a high intensity training session oatmeal mixed with protein powder (this sounds like breakfast but it is over three hours after I woke up.
Before I go to bed I will generally eat a relatively high carb meal that my body will digest overnight. Faovrites are Greek yogurt mixed with raspberry jam, Oatmeal with protein powder, or if I'm really exhausted - apple pie or cinnamon rolls. This meal is eaten an hour or two after dinner. As you can see, I don't wake up hungry, but rather ready to go. I've gone from 5:30-12:00 without eating, and it was not that bad.
Awesome, hopefully the results you are seeing right now will continue to motivate you.
Keep doing what you are doing. Newbie gains are the Shit! so just stay with what you are doing and keep trying to improve your diet and training for the next 6 months. you will be stoked with the results.
Dont start chasing the greener grass when your grass is pretty damn green already, nahmean? I.F. diets, and bodybuilding cutting diets are not what you are looking for right now.
I wouldnt suggest playing around with your breakfast Macros at this point, just stick with what you are doing right now.
^Thanks, I've heard breakfast is both good and bad but I've also heard that eating before you go to bed is bad too. Idk there's a lot of contradicting so called "facts" out there. I'll just keep with what I'm doing.
I joined the 4 plate club yesterday! that's 405lbs on the deadlift. carb loading really works! had like 8 whole wheat bagels that day and beat my pr by 25lbs
boozerI joined the 4 plate club yesterday! that's 405lbs on the deadlift. carb loading really works! had like 8 whole wheat bagels that day and beat my pr by 25lbs
Im getting there myself.
Currently at 215x5 for benching, 275x2 for squat (needs some serious work), and 315x8 for DL. My form for DL starts to fall apart at 360+
In the rep range of 6-8 this week, and can get 8 at 315. A month ago i was struggling to get 265 for 5. Huge improvements over the last 2 years in my body composition
Ok so recently I have decided to lose some weight because I am going to college next year and the freshmen 15 would be inevitable at the rate im currently going. I'm 5'10" 175. I have lost 15 pounds in the last month or so, my goal is around 150-160.
What types of weightlifting/HIIT/Cardio workouts should I be doing?
Also dieting is a big problem for me I eat probably the worst diet ever known to man. Regularly skipping breakfast.
I am a gym newbie looking for some help here. Any comments appreciated.
.undetectedOk so recently I have decided to lose some weight because I am going to college next year and the freshmen 15 would be inevitable at the rate im currently going. I'm 5'10" 175. I have lost 15 pounds in the last month or so, my goal is around 150-160.
What types of weightlifting/HIIT/Cardio workouts should I be doing?
Also dieting is a big problem for me I eat probably the worst diet ever known to man. Regularly skipping breakfast.
I am a gym newbie looking for some help here. Any comments appreciated.
Skip breakfast or don't - it doesn't matter at all. Whatever helps you eat at a deficit will help you lose weight. The only food timing thing that makes any difference is having some protein + carbs after a workout.
Also, 15lbs / mo is not realistic or healthy. Some of that probably represents water weight if you're eating less carbs. 4 lbs a month is a better goal - which still requires eating 500 less calories than you burn every day.
If you're new to the gym, there's nothing that beats Starting Strength. It won't necessarily help you 'lose weight', but it will help you lose fat as apposed to muscle if you're eating at a deficit (those 500 cals/d have to come from somewhere, and it'll be partly from your muscles if you're not using them).
.undetectedOk so recently I have decided to lose some weight because I am going to college next year and the freshmen 15 would be inevitable at the rate im currently going. I'm 5'10" 175. I have lost 15 pounds in the last month or so, my goal is around 150-160.
What types of weightlifting/HIIT/Cardio workouts should I be doing?
Also dieting is a big problem for me I eat probably the worst diet ever known to man. Regularly skipping breakfast.
I am a gym newbie looking for some help here. Any comments appreciated.
To add to the comments above mine, I'd be cautious about setting a goal weight. Especially if you've been skiing a long time, your legs might build muscle super easy. Meaning you may end up gaining weight in muscle if you start working out diligently. For reference, Im also 5'10, I run 25-35 miles a week and lift 3-4 days a week (rarely legs or I could buy any pants). I weigh 185.
.MASSHOLE.Pec Exercises:
DB Bench-Incline, Flat, Decline
Barbell Bench-Incline, Flat, Decline
Barbell Flys-Incline, Flat, Decline
Machine Flys
Pushups-So many variations
Yeah I do all of those interchangeably, I just didnt know what specifically shapes the underside. I know the answer is probably "all of them in a well rounded fashion" but ive been doing that and they still just fizzle out at my sternum.
TheSeaCaptainYeah I do all of those interchangeably, I just didnt know what specifically shapes the underside. I know the answer is probably "all of them in a well rounded fashion" but ive been doing that and they still just fizzle out at my sternum.
There is not really a way besides consistency over time. You can try to focus more on decline but the results should be negligible. It will take time. It took me until recently to develop "fuller" pecs and I am pushing 255 right now yet I have friends who push 185 but have more defined pecs than me. Its partially genetics unfortunately.
Or at least put on some weight. I've been working out more often and after I workout I'm not hungry in the slightest. I'm 6 foot 1 and now way 143. I workout everyday and am wondering if I should start getting protein and if so what kind, or if I should just force food down my throat when I'm full.
MilaKunisOr at least put on some weight. I've been working out more often and after I workout I'm not hungry in the slightest. I'm 6 foot 1 and now way 143. I workout everyday and am wondering if I should start getting protein and if so what kind, or if I should just force food down my throat when I'm full.
Oh also just looking to get toned not like huge or anything.
