[Drealmcc0y]

Im about to go gym and attempt bench press with 40kg dumbbells for the first time. This is a milestone for me. At the beginning of the year I was doing 30kg dumbbells. I remember thinking "One day....."

I did 8 reps. Pretty pleased, I am.

Going from 30kg to 40kg dumbbells in 6 months is bad? :(

Ive never had someone to spot with me before, but I met some guy down there a couple of weeks back and we got on well. He is about 15 years older than me I guess, but he was there today again and we ended up doing the whole sessions together. He pushed me harder than I have pushed before, I loved it. Were meeting up again on Friday. It looks like i'll finally have a gym partner! Hooray!

He showed me a few of tips, one of which was really important as im now able to do proper deadlifts! I just use the smith machine and use some equipment to stand on so I can get the bar down low enough. Its so simple, but I never thought of it!

[L0st Id3ntity]

Lower body DOMS is the worst, I do heavy deep squats regularly and enjoy it, but the soreness still lasts at least 4 days(23yo), which is really annoying for my twice a week football(soccer) games.

Really considering dropping them out of my routine for a while, the doms is hindering me all week.

[J Tourettes]

Im no expert but I have trained with people who have never been to the gym and helped them. I started 1.5 years ago. I couldn't bench the bar plus 2.5kg on each side for 10 reps. now im up to 110kg bench for 8 reps granted i probably should be more but my diet at time has not been upto scratch and has stopped my maximization of growth. Thinking about it makes me angry that I could of done a lot better. Its just dedication. I do change my workout every 4 weeks. I don't want to be stuck doing the same stuff and plateauing. I tend to do a bit of crossfit aswell. I bought this app http://www.appsfortime.com/deckofcards/ and you have to do the exercises it says. My weight is 12stone 1lb. What numbers are you after? I have nothing to prove.

Why do you change your workout every 4 weeks? Do you mean the routine?

[ant3b]

Lower body DOMS is the worst, I do heavy deep squats regularly and enjoy it, but the soreness still lasts at least 4 days(23yo), which is really annoying for my twice a week football(soccer) games. Really considering dropping them out of my routine for a while, the doms is hindering me all week.

Yes I play alot of football (english) and it does last a long time. You tend to get used to the DOMS though and don't think about it. Well I do at least

Why do you change your workout every 4 weeks? Do you mean the routine?

Sorry yes my routine.

For example instaed of dumb bell flys i would do cable flys etc.

A good one is flat cable flys.

[demon]

Isn't the need to switch up your routine every once in a while considered broscience?

[SeanR1221]

I did 8 reps. Pretty pleased, I am. Going from 30kg to 40kg dumbbells in 6 months is bad? :( Ive never had someone to spot with me before, but I met some guy down there a couple of weeks back and we got on well. He is about 15 years older than me I guess, but he was there today again and we ended up doing the whole sessions together. He pushed me harder than I have pushed before, I loved it. Were meeting up again on Friday. It looks like i'll finally have a gym partner! Hooray! He showed me a few of tips, one of which was really important as im now able to do proper deadlifts! I just use the smith machine and use some equipment to stand on so I can get the bar down low enough. Its so simple, but I never thought of it!

Deadlifts on a smith? I can't even imagine that.

Isn't the need to switch up your routine every once in a while considered broscience?

Yes. Muscle memory or whatever people say is bogus.

[Drealmcc0y]

Deadlifts on a smith? I can't even imagine that.

I dont have a lot of choice.

Well my other choice is 45kg barbells. Which is not nearly heavy enough.

[snoopen]

I dont have a lot of choice. Well my other choice is 45kg barbells. Which is not nearly heavy enough.

Why don't you have normal barbells? Womens gym?
Edit: does anyone have the cartoon image of a skinny girl looking into the mirror to see a fat girl, and a buff guy looking in to see a skinny reflection?

[SeanR1221]

I dont have a lot of choice. Well my other choice is 45kg barbells. Which is not nearly heavy enough.

Isn't there a bench?

At my old college we just had a bench, smith and machines. We used to load the bar up on the bench and use that to dead lift.

[Drealmcc0y]

Why don't you have normal barbells? Womens gym?

Yeah ive been over this before. Its more of a fitness gym tailored for people looking to lose weight.

It gets the job done for the level im at now though.

Isn't there a bench?

Nope.

[SeanR1221]

Oh it's a woman's gym?

I'm sorry they are discriminating against you guys. Nothing hotter than watching my fiancé in the "men's" area squatting her own weight.

[Petrie]

Yeah ive been over this before. Its more of a fitness gym tailored for people looking to lose weight. It gets the job done for the level im at now though. Nope.

Yeah, that's a women's gym.

It doesn't "get the job done" for your level, as nobody should be squatting or deadlifting on a smith machine regardless of level.

[Trey]

Did 325 x 5 reps on deadlift. No chalk (forgot it in my locker), double overhand grip. Thinking about permanently taking squats from 3 days a week to 2 days a week, and deadlift from 2 days a week to 1. Still need some more data though. And holy shit I weighed myself at 270 just now.

Beast. Highest I could hope to do under those conditions is maybe 250.

[Ydahs]

Guys, my back. It hurts :(

I've been to both a chiropractor and a physiotherapist multiple times. No luck.

The pain starts from the lower left side and extends to the front left hip flexor. It's extremely uncomfortable to sit down for extended periods (pain is centred around the left glut). So basically the pain is all focused on my left side. It's also causing a lot of issues with my leg (swelling around the shin and knee pain).

Has any tried acupuncture for back pain? I'm going to try it in conjunction with strengthening exercises because I can't see a third trip to the physio being any different.

[Alienshogun]

Beast. Highest I could hope to do under those conditions is maybe 250.

Keep at it, you will get there. Just keep overhand up until it's too heavy anymore then do alternated grip. I've gotten up to 405x5 double overhand doing that, pullups/chins and heavy shrugs.

Yeah, that's a women's gym. It doesn't "get the job done" for your level, as nobody should be squatting or deadlifting on a smith machine regardless of level.

Agreed, this "it's shit but it gets the job done" mentality is terrible. That type of environment holds you back.

And a gym that's centered around "weight loss" but doesn't even have a bench press? What kind of shit is that? That's not a gym, it's just a fucking treadmill barn.

[Trey]

Keep at it, you will get there. Just keep overhand up until it's too heavy anymore then do alternated grip. I've gotten up to 405x5 double overhand doing that, pullups/chins and heavy shrugs.

Yeah. It's a grip thing because with chalk and O/U I'm picking up 100 more pounds. I do think my grip is coming up though. Slowly but surely.

Glad I incorporated some pull/chinups into my workout as accessory work. Hopefully it pays off.

[ant3b]

Yeah. It's a grip thing because with chalk and O/U I'm picking up 100 more pounds. I do think my grip is coming up though. Slowly but surely. Glad I incorporated some pull/chinups into my workout as accessory work. Hopefully it pays off.

The more grip you have the more you can lift. Its a direct correlation in my eyes and many others

[calza]

Yeah ive been over this before. Its more of a fitness gym tailored for people looking to lose weight. It gets the job done for the level im at now though.

I regret not eating enough this past month, and I regret not starting weight training like 5 years ago. Why would you waste time, money and effort at a rubbish gym?

Using a smith machine for deadlifts, squats etc is just going to slow your real progress.

[Clott]

Been trying to do close grip bench to really hit my triceps but I just feel my chest helping out way too much, it just turns into chest day. The best thing I have been doing for my triceps has been weighted dips, but I try to me very careful since I have heard a few people hurting their shoulders doing this.

[Alienshogun]

The more grip you have the more you can lift. Its a direct correlation in my eyes and many others

Yeah, same with a belt and it's pressure on your core/spine. It has to do with your CNS reaction to being stable.

Been trying to do close grip bench to really hit my triceps but I just feel my chest helping out way too much, it just turns into chest day. The best thing I have been doing for my triceps has been weighted dips, but I try to me very careful since I have heard a few people hurting their shoulders doing this.

Keep your grip close and your elbows tucked. If you're flaring drop the weight.

[Trey]

Yeah, same with a belt and it's pressure on your core/spine. It has to do with your CNS reaction to being stable.

Would you recommend a belt? I've been holding out on getting one. Trying to max out unassissted, I guess.

[Alienshogun]

Would you recommend a belt? I've been holding out on getting one. Trying to max out unassissted, I guess.

Yeah, in fact, I would tell you that waiting is a mistake. I made the same "mistake" you're making now. Get a belt.

[reilo]

I think I am gonna go in for a massage today (haven't had one in years). It's time.

[Timedog]

@268lbs


Tubby. Hope I don't lose strength if/when I cut.

I've never even tried exercises with a belt or O/U grip on deadlift. Not sure if I'm ready to make that leap yet. What are good belt brands and how expensive are they :(?

[Petrie]

Yeah, in fact, I would tell you that waiting is a mistake. I made the same "mistake" you're making now. Get a belt.

I still need a belt but I'm afraid of spending too much on the wrong one, wrong size, etc, and have nowhere to try them out. Sucks.

[Trey]

Yeah, in fact, I would tell you that waiting is a mistake. I made the same "mistake" you're making now. Get a belt.

Yeah, everyone has been telling me to get one. I'm pretty stubborn. Gonna check them out for my next fitness purchase (I have to re-up on some protein powder, chalk, and have been looking at getting a pull up bar).

I think I am gonna go in for a massage today (haven't had one in years). It's time.

Sounds like a good idea, actually. Gonna get a small woman to walk on my back.

[Alienshogun]

I still need a belt but I'm afraid of spending too much on the wrong one, wrong size, etc, and have nowhere to try them out. Sucks.

I really like my 13mm EFTS belt. I use it for deadlifting too.

http://www.flexcart.com/members/elit...d=114&pid=3495

I think I am gonna go in for a massage today (haven't had one in years). It's time.

Do you foam roll at all?

I'm sore as fuck today and I'm dreading putting that thing to my body.

[reilo]

Do you foam roll at all? I'm sore as fuck today and I'm dreading putting that thing to my body.

My legs. I also have a lacrosse ball that I use on my hamstring or hard to get places like in the upperback between my shoulders.

But I need a good ole hand massage.

[Petrie]

I really like my 13mm EFTS belt. I use it for deadlifting too. http://www.flexcart.com/members/elit...d=114&pid=3495

Where abouts on your body did you measure around? Size is my biggest worry.

[Alienshogun]

Where abouts on your body did you measure around? Size is my biggest worry.

I measured around my belly button.

My legs. I also have a lacrosse ball that I use on my hamstring or hard to get places like in the upperback between my shoulders. But I need a good ole hand massage.

Never had one, I think when I get thinner I may do that. Also, I should probably get a tennis/lacrosse ball too, the roller doesn't seem to do shit for my back, just my legs.

[balddemon]

Where abouts on your body did you measure around? Size is my biggest worry.

it says to measure where you will wear it. so for me, thats literally my stomach

^^what he said, belly button

[MjFrancis]

I really like my 13mm EFTS belt. I use it for deadlifting too. http://www.flexcart.com/members/elit...d=114&pid=3495

I just bought a neck harness a week ago from those guys, and I'll be damned if I shouldn't have also got that belt. I have two. Neither are what I'm looking for in a belt. One came with some weights I bought and is just too wide to fit very comfortably and the other is a leather Gold's Gym belt - well, I was going to describe it more, but you already know it sucks.

I'll save that link so I can purchase the belt in short order.

[Alienshogun]

I just bought a neck harness a week ago from those guys, and I'll be damned if I shouldn't have also got that belt. I have two. Neither are what I'm looking for in a belt. One came with some weights I bought and is just too wide to fit very comfortably and the other is a leather Gold's Gym belt - well, I was going to describe it more, but you already know it sucks. I'll save that link so I can purchase the belt in short order.

It takes a lot of effort to break it in, and it's pretty wide too (about 4-5 inches), so keep that in mind.

There's a lot of us here who use the belt though. Deadbeef does (but not for deadlifts), I do and so does Anton. I think a few others might have it too.

[Drealmcc0y]

I regret not eating enough this past month, and I regret not starting weight training like 5 years ago. Why would you waste time, money and effort at a rubbish gym? Using a smith machine for deadlifts, squats etc is just going to slow your real progress.

Well I would change if I knew what I knew now.

Im on a part time job. I cant just up and move over to another gym. I gotta stick it out for another 6 months. Ive made tons of progress the last 6 months anyway and im still set to make plenty of progress in the next 6 months too.

The way I see it, this is my starting ground for the rest of my life.

[SeanR1221]

So there's really no "magic number" to start using a belt? I'm struggling at squatting 205 without a belt or using the foam roll.

[Alienshogun]

So there's really no "magic number" to start using a belt? I'm struggling at squatting 205 without a belt or using the foam roll.

No, and wat?

[reilo]

So there's really no "magic number" to start using a belt? I'm struggling at squatting 205 without a belt or using the foam roll.

Have you had somebody look at your form?

[Petrie]

Curious if I've lost too much on my squat during my cut or not. Was between 215 and 210 lbs back in January. Down to 185, and during this time I've definitely lost a bit on my squat. Was doing 315 3x5 at the time, now my max has been 285 1x5, but I've settled in at about 275 3x5. Cut the volume down to one big day a week and 2 days where 1 I do 1 heavy set, the other I stick to lighter sets. During that time my deadlift has actually increased some, which was a focus as it had lagged, and is now at 345 1x5, and my bench has maintianed. Is this an acceptable drop?

[SeanR1221]

No, and wat?

You know, that piece of foam that goes between your back and the bar. I've never used it.

Have you had somebody look at your form?

Yeah, my one friend squats 315+ with great form. He told me Im just a little too high on my squats.

[Alienshogun]

You know, that piece of foam that goes between your back and the bar. I've never used it.

Yeah, don't use it, ever. Not sure why you even brought it up.

[balddemon]

it's weird, squatting used to hurt where the bar rested, but now it doesn't. which is interesting because i'm squatting more than i ever have before.

[reilo]

Yeah, my one friend squats 315+ with great form. He told me Im just a little too high on my squats.

Can you have your friend shoot a video of you squatting 5 reps at say 185lbs, and post it on here?

[maximum360]

with bacon and onions

Adding bacon is the only thing that makes liver passable. Was forced to eat this without the bacon as a child and it wasn't pleasant. I believe it's high in iron though.

[Trey]

it's weird, squatting used to hurt where the bar rested, but now it doesn't. which is interesting because i'm squatting more than i ever have before.

Your back manned up.

[bro1]

Yeah, don't use it, ever. Not sure why you even brought it up.

I never understood why people hate the foam roll. In my home gym, I have a small hand towel that is duck taped to my squat bar. It's just enough padding for me to not get welts on my back (I have a skin condition).

[Trey]

I never understood why people hate the foam roll. In my home gym, I have a small hand towel that is duck taped to my squat bar. It's just enough padding for me to not get welts on my back (I have a skin condition).

The lifter's shirt is usually enough of an intermediary to avoid rashes and other skin unpleasantries (also keeping the bar dry) for most people. But if you need that extra layer, then by all means. You do what you have to.

I never use the pad/foam roll. Never did. Looks like it would be uncomfortable on the (lower) back.

[SeanR1221]

Yeah, don't use it, ever. Not sure why you even brought it up.

Hey I'm still learning!

Can you have your friend shoot a video of you squatting 5 reps at say 185lbs, and post it on here?

I'd probably feel awkward asking him, but I'll ask my fiancé next time we'd go together.

[Alienshogun]

I never understood why people hate the foam roll. In my home gym, I have a small hand towel that is duck taped to my squat bar. It's just enough padding for me to not get welts on my back (I have a skin condition).

1. At high weight it's not going to matter.

2. There is less stability in the bar when it's in a squishy foam roll. (it can also throw of your "aim" when lining up on the bar)

3. When your shoulders/traps gets used to it you don't even feel the bar anymore.

What's your skin condition? Does your skin break easy? I knew a guy I served with like that and I don't know what would help you, but at higher weights I doubt the pad would do you any good in that regard either.

[Timedog]

The foam pad makes bar placement on squats harder. I have to use it for now though cause of rotator cuff flexibility.

[Trey]

The foam pad makes bar placement on squats harder. I have to use it for now though cause of rotator cuff flexibility.

Try widening your grip?