[Drealmcc0y]

There is a kid at my gym who is about 19-20 that is clearly on steroids, but who just looks so unnatural. Its disgusting. You dont need to be on that shit to look incredible.

[Poindexter]

I don't have anything against people on steroids. Everyone has different goals and it's a personal choice. The only thing I Find concerning about that scenario is that he's doing it so young. It's not necessary yet.

[Danne-Danger]

• Age: 23
• Height: 6.1
• Weight: 149.6lbs
• Goal: Strength
• Current Training Schedule: Full body workout every other day
• Current Training Equipment Available: Gym 24/7, everything I think you could ever need.
• Comments: I’m currently doing a lot of core training working on my back, belly and shoulder area, along with using all the nifty gear at the gym that I can’t name. I’m also working my legs with curls and reverse curls if you even call it that as well as some other stuff. For arms and chest I’m pushing away and I’m pulling down and I’m pulling towards also with the help of nifty equipment.

Anyway what I think I’m trying to say is that I’m pretty much working everything, every other day and the whole routine takes about an hour and a half with three repetitions of sets of 12 for each area. By the time I'm finished I feel like I've done everything I can. I’ve had a basic runthrough of all the gear I’m using so I’m not using them wrong, but I wonder if I should spread out my schedule a bit? I have time to workout as I do now but I don’t like the 48h wait. I guess I should spread everything out more, maybe alternate between lower and upper body? I guess my body would also have an easier time actually rebuilding after each day then as well?

And yeah I’m skinny as hell eventhough I eat like a horse, always have been. I make sure to eat properly before and after working out.

Basically, I'm not sure how to schedule my workout.

[DarthWufei]

Haaate my friends sometimes. Whenever we get together, I immediately get ganged up on and peer pressured into binging. I either need stronger will power, or better friends lol. I've explained it to them before, but they still guilt me into things... and once I have a drink or two in me I turn into an eating machine and have no will to stop myself.

I never pressure them to eat healthy. :\

[Drealmcc0y]

Haaate my friends sometimes. Whenever we get together, I immediately get ganged up on and peer pressured into binging. I either need stronger will power, or better friends lol. I've explained it to them before, but they still guilt me into things... and once I have a drink or two in me I turn into an eating machine and have no will to stop myself. I never pressure them to eat healthy. :\

We have all seen the pictures of you. We all know you have the will power to do the right thing. So do it.

[balddemon]

We have all seen the pictures of you. We all know you have the will power to do the right thing. So do it.

truth



so i thought today i would try some HIIT jumprope style. grabbed my weighted jump rope and start. yeah right. i had to take the weights out and even then my forearms and shoulders were burning. so ij ust ended up jumping for like 30 seconds at a time (or until my feet caught the rope) then rested for a few seconds.

jump roping is hard lol

[Alienshogun]

Fucking christ, running twice a day and doing legs sucks. Squats definitely take a hit with the increased cardio, at least at first. I haven't felt this spent in a long fucking time.

[MjFrancis]

I'm squatting and running stadium steps thrice a week and it's definitely taking a bit out of me. How far are you running, Alienshogun? Are you just aiming for a good 1.5 mile or is sprinting a part of the tests?

---

Jumping rope is serious business. Probably one of the quicker paths towards shin splints if you don't ease into it properly.

---

And Darth, I don't know whether you should get new friends or improve your willpower, but undoubtedly one of them has to improve.

Or maybe you should exude more pressure than your friends.

"Eat this steak and salad, bitches!"

[ZackieChan]

I have been doing stronglifts 5x5 for a few months now, but when I do the Shoulder Press, it aggravates an old lower back injury. Any good alternative exercises I can do?

[grumble]

• Age: 23 • Height: 6.1 • Weight: 149.6lbs • Goal: Strength • Current Training Schedule: Full body workout every other day • Current Training Equipment Available: Gym 24/7, everything I think you could ever need. • Comments: I’m currently doing a lot of core training working on my back, belly and shoulder area, along with using all the nifty gear at the gym that I can’t name. I’m also working my legs with curls and reverse curls if you even call it that as well as some other stuff. For arms and chest I’m pushing away and I’m pulling down and I’m pulling towards also with the help of nifty equipment. Anyway what I think I’m trying to say is that I’m pretty much working everything, every other day and the whole routine takes about an hour and a half with three repetitions of sets of 12 for each area. By the time I'm finished I feel like I've done everything I can. I’ve had a basic runthrough of all the gear I’m using so I’m not using them wrong, but I wonder if I should spread out my schedule a bit? I have time to workout as I do now but I don’t like the 48h wait. I guess I should spread everything out more, maybe alternate between lower and upper body? I guess my body would also have an easier time actually rebuilding after each day then as well? And yeah I’m skinny as hell eventhough I eat like a horse, always have been. I make sure to eat properly before and after working out. Basically, I'm not sure how to schedule my workout.

I'd read the op if I were you, it has valuable info that will help you adjust your training.

[kylej]

I have been doing stronglifts 5x5 for a few months now, but when I do the Shoulder Press, it aggravates an old lower back injury. Any good alternative exercises I can do?

Have you tried pressing with a belt on to see if the pressure helps?

[Alienshogun]

I'm squatting and running stadium steps thrice a week and it's definitely taking a bit out of me. How far are you running, Alienshogun? Are you just aiming for a good 1.5 mile or is sprinting a part of the tests? --- Jumping rope is serious business. Probably one of the quicker paths towards shin splints if you don't ease into it properly. --- And Darth, I don't know whether you should get new friends or improve your willpower, but undoubtedly one of them has to improve. Or maybe you should exude more pressure than your friends. "Eat this steak and salad, bitches!"

I wake up in the morning and do either 1/2 mile run fasted or 1 mile run fasted (only doing this fasted due to convenience of not having to wait). Then eat breakfast and later go to the gym, lift then run 1.5 miles for time. That 4 times a week starting today. Before this week (when I posted) I was just running 1.5 miles every couple days.

I'm basically doing the PL Off season conditioning template/NOV template but with a variation on the cardio from HIIT to steady state.

[ZackieChan]

Have you tried pressing with a belt on to see if the pressure helps?

I tried a seated press today, with less weight, and it definitely felt better. I'll pick up a belt, though, since I enjoy the standing shoulder press. Seems like it works upper chest more than the seated version, in addition to shoulders.

[Mr.City]

I had a coach watching me, I struggle to keep my chest up and maintain a neutral lower back at the same time throughout the movement.

Then I'm curious as to why you have no problem holding a neutral back and a strong upper back with 155 lbs on it when squatting.

Haaate my friends sometimes. Whenever we get together, I immediately get ganged up on and peer pressured into binging. I either need stronger will power, or better friends lol. I've explained it to them before, but they still guilt me into things... and once I have a drink or two in me I turn into an eating machine and have no will to stop myself. I never pressure them to eat healthy. :\

Then they're pretty shitty friends. Why do they feel the need to do this?

[Lamel]

Alright so guys, it has been like 2 months since I posted in hear. Schoolwork got way too heavy so I had to stop exercising. Anyway I am home now.

I have done SS for nearly a year now and seen tremendous strength gains. However now at home I don't really have access to a real gym, and I don't have that type of weight to work with.

My main goal for this summer is size (yes I know this is blasphemy to most of you, but don't lecture me on the "read the OP" blah blah, because I have already done that). So all I ask is, how do you guys recommend I shift my workouts for a more size-gain (sarcoplasmic hypertrophy) workout. Do I just increase the rep range to 12-20?

[balddemon]

me and my friend had plans to work out together over the summer...

well he texts me saying hes tired and doesn't wanna go. i say "too bad you didnt' bitch out earlier so i could go already"

he responds "ok 745"
then shortly after "actually shit not tonight, i fell asleep at work"

i say "w/e pussy"

he responds "Bring me c4. 745."

cracks me up lol. peer pressure ftw

[Alienshogun]

me and my friend had plans to work out together over the summer... well he texts me saying hes tired and doesn't wanna go. i say "too bad you didnt' bitch out earlier so i could go already" he responds "ok 745" then shortly after "actually shit not tonight, i fell asleep at work" i say "w/e pussy" he responds "Bring me c4. 745." cracks me up lol. peer pressure ftw

Might wanna drop that workout buddy, he's not in the right frame of mind.

Edit: How the fuck are back raises not on Fitocracy.

[Mr. Fix]

Any alternatives for Bench Presses?

[Alienshogun]

Any alternatives for Bench Presses?

Context would be nice.

[demon]

Ok so I've developed a bit of a gut and want to tighten it up. What are the best ab exercises, excluding situps and crunches? Bicycle kick? Planks? Captain's chair? And how often should I do them? I'm on stronglifts.

[kylej]

Ok so I've developed a bit of a gut and want to tighten it up. What are the best ab exercises, excluding situps and crunches?

Lower calories.

[Mr. Fix]

Context would be nice.

Basically any exercise I could use with the barbell that would work the same muscle groups. I have all the equipment available for the beginner routine except for the actual bench. There's a community "gym" nearby, and a workout room, but it's the size of 2 bedrooms, with only one actual bench. It's pretty ass. Benches are pretty expensive too, unless someone can find direct me to a place with a cheap one.

[balddemon]

Might wanna drop that workout buddy, he's not in the right frame of mind. Edit: How the fuck are back raises not on Fitocracy.

nah hes good i've worked out with him before (whole last summer) and we push each other and shit and hes had to make me get up and go some as well.

[Ashhong]

Hey you guys is there a good Android app to keep track of my lifts? Something kind of like Fitocracy for the phone..where it has a whole bunch of different lifts and lets you put in reps, sets etc etc

Basically a glorified spreadsheet program.

[demon]

Lower calories.

No, I am bulking. However I'm getting a bit of a gut that is not just fat. My belly tends to protrude a lot unless I do regular ab work, regardless of bodyfat. The best I ever had my stomach was when I was doing the P90x ab-ripper workout 2-3 times a week. And I try to add in the stomach vacuum exercise to any ab routine I have. But ab-ripper X would probably be too intense to add on to my current workout.

[Cudder]

Hey you guys is there a good Android app to keep track of my lifts? Something kind of like Fitocracy for the phone..where it has a whole bunch of different lifts and lets you put in reps, sets etc etc Basically a glorified spreadsheet program.

JEFIT
https://play.google.com/store/apps/d...UuZml0LnBybyJd

Also has a free version. I don't use it anymore but it's pretty cool. It also has a huge library of exercises for every muscle, complete with descriptions and an animation to show form, so in case you wanna switch it up at the gym with your exercises, just scroll through and see what there is.

[Alienshogun]

Basically any exercise I could use with the barbell that would work the same muscle groups. I have all the equipment available for the beginner routine except for the actual bench. There's a community "gym" nearby, and a workout room, but it's the size of 2 bedrooms, with only one actual bench. It's pretty ass. Benches are pretty expensive too, unless someone can find direct me to a place with a cheap one.

You could build one, but otherwise you could bench from the floor right now and do pushups.

[ianp622]

No, I am bulking. However I'm getting a bit of a gut that is not just fat. My belly tends to protrude a lot unless I do regular ab work, regardless of bodyfat. The best I ever had my stomach was when I was doing the P90x ab-ripper workout 2-3 times a week. And I try to add in the stomach vacuum exercise to any ab routine I have. But ab-ripper X would probably be too intense to add on to my current workout.

Planks.

I do weighted crunches sometimes, but what you're concerned with is muscles beneath the abs if you have protrusion.

[Mr. Fix]

You could build one, but otherwise you could bench from the floor right now and do pushups.

I could look into making my own. The problem is finding something thin enough (assuming my arms need to go down past the bench) and stable.

[Tawpgun]

Now I'm getting mad.

I try getting into the habit of having a morning workout, only to have my dad need me seemingly every fucking morning to help him in his job. By the time I get back I have to go to my actual job and when I get back from there I feel its too late to do anything anymore.

FUCK.

[Alienshogun]

Now I'm getting mad. I try getting into the habit of having a morning workout, only to have my dad need me seemingly every fucking morning to help him in his job. By the time I get back I have to go to my actual job and when I get back from there I feel its too late to do anything anymore. FUCK.

Too late? How so?

[mooooose]

Thinking about signing up for this gym but it only has two flat benches, a single squat rack, and no place to visibly do deadlifts. Is this normal or something? Because it kinda fucking sucks. Problem is, my best friend wants to lift here because we differ in routine and I don't know what to do.

[Ashhong]

JEFIT https://play.google.com/store/apps/d...UuZml0LnBybyJd Also has a free version. I don't use it anymore but it's pretty cool. It also has a huge library of exercises for every muscle, complete with descriptions and an animation to show form, so in case you wanna switch it up at the gym with your exercises, just scroll through and see what there is.

Thanks I'll check it out

[Petrie]

Thinking about signing up for this gym but it only has two flat benches, a single squat rack, and no place to visibly do deadlifts. Is this normal or something? Because it kinda fucking sucks. Problem is, my best friend wants to lift here because we differ in routine and I don't know what to do.

Find a gym that works for what you want, and let your friend do his thing.

[hawkshockey11]

Thinking about signing up for this gym but it only has two flat benches, a single squat rack, and no place to visibly do deadlifts. Is this normal or something? Because it kinda fucking sucks. Problem is, my best friend wants to lift here because we differ in routine and I don't know what to do.

Basically what my summer gym is. Big downgrade from the very expensive fitness center at my uni. If it is anything like my gym, no one uses the squat rack. Just do the deadlifts inside the rack.

[kylej]

Now I'm getting mad. I try getting into the habit of having a morning workout, only to have my dad need me seemingly every fucking morning to help him in his job. By the time I get back I have to go to my actual job and when I get back from there I feel its too late to do anything anymore. FUCK.

Wake up earlier.

[Khalifa Jayy]

Jefit is awesome and available for both Android and iPhone. Definite must-have!

[Veezy]

Jefit is awesome and available for both Android and iPhone. Definite must-have!

I cannot sing the praises of JEFIT enough. It's exceptionally well made and has everything you could want in a fitness app. I use the pro version and have never been in a position where I was unhappy with what it offered.

[X-Frame]

Might wanna drop that workout buddy, he's not in the right frame of mind. Edit: How the fuck are back raises not on Fitocracy.

Back raises as in hyperextensions (with or without weights?)

[Alienshogun]

Back raises as in hyperextensions (with or without weights?)

Without for now. I've never done them before, but yeah, I saw later that they are called hyperextensions too.

[X-Frame]

Without for now. I've never done them before, but yeah, I saw later that they are called hyperextensions too.

Good accessory movement -- but I don't like them being called hyperextensions either because you shouldn't be actually hyperextending your lower back when you do these. If you're on a 45-degree machine then you should be stopping with your body completely straight, same if it's a parallel machine like a glute-ham raise one.

Unless I am missing something, whoever started calling them that doesn't know what hyperextending actually means.

[Alienshogun]

Good accessory movement -- but I don't like them being called hyperextensions either because you shouldn't be actually hyperextending your lower back when you do these. If you're on a 45-degree machine then you should be stopping with your body completely straight, same if it's a parallel machine like a glute-ham raise one. Unless I am missing something, whoever started calling them that doesn't know what hyperextending actually means.

Exactly my issue, glad I'm not simply crazy. ;)

[maximum360]

Any alternatives for Bench Presses?

Pushups?

[BumRush]

• Age: 23 • Height: 6.1 • Weight: 149.6lbs • Goal: Strength • Current Training Schedule: Full body workout every other day • Current Training Equipment Available: Gym 24/7, everything I think you could ever need. • Comments: I’m currently doing a lot of core training working on my back, belly and shoulder area, along with using all the nifty gear at the gym that I can’t name. I’m also working my legs with curls and reverse curls if you even call it that as well as some other stuff. For arms and chest I’m pushing away and I’m pulling down and I’m pulling towards also with the help of nifty equipment. Anyway what I think I’m trying to say is that I’m pretty much working everything, every other day and the whole routine takes about an hour and a half with three repetitions of sets of 12 for each area. By the time I'm finished I feel like I've done everything I can. I’ve had a basic runthrough of all the gear I’m using so I’m not using them wrong, but I wonder if I should spread out my schedule a bit? I have time to workout as I do now but I don’t like the 48h wait. I guess I should spread everything out more, maybe alternate between lower and upper body? I guess my body would also have an easier time actually rebuilding after each day then as well? And yeah I’m skinny as hell eventhough I eat like a horse, always have been. I make sure to eat properly before and after working out. Basically, I'm not sure how to schedule my workout.

Hey man, the OP has some great stuff. With that being said, here are a few suggestions that should help you a lot.

1). Try to lift 4 times a week...if you do that, really focus on 1-2 body parts per day (e.g. Back / Biceps, Chest / Triceps, Shoulders, Legs). If you work them out right you should only be doing them 1X per week.

2). Eat more calories than you burn, but eat the right calories. Don't eat garbage...eat lean meats (chicken, lean beef, etc.), vegetables, natural carbs (wheat bread, sweet potatoes, barley, etc.) and make sure to drink a gallon of water a day. After a hard workout, a protein shake (100% whey protein with 2% milk, natural peanut butter and various fruit will help your muscles grow and help you put on weight)

3). Devise a workout plan...write out your workout and bring it with you. Force yourself to do the rep schemes you write down, increasing the weight slightly as the weeks go on (I typically do a 6-8 week program followed by a week of no gym / light cardio...)

4). Learn the names and form of workouts - read, read, read. Watch youtube videos...if you learn names of exercises and the proper way they should be done you'll be more open to trying workouts you haven't in the past

5). Think about changing your rep schemes - 3 Sets of 12 Reps generally doesn't build size / strength. That's a cutting rep scheme meant to burn more calories and get ripped. You should try something like 12, 8, 4...increasing weight each time (for example...Let's say you shoulder press 40 pound dumbbells for 12 reps...the second set, try 8 reps of 45, then 4 reps of 50)

6). At the very least, on Chest / Tricep day you should bench press and do dips, on Back / Bicep day you should do deadlifts and concentration curls, on Shoulder day you should do military press and on Leg day you should do squats. Those are great beginner -> advanced workouts that really build your body up. Just make sure to do low weight / proper form until you get the hang of it...then increase your weight

7). Have fun and good luck!!

[BumRush]

Any alternatives for Bench Presses?

Maybe do pushups (various different types: Standard, Isometric, Plyometric, Wide Grip, Narrow Grip, etc.) and Dips at the intersection of a kitchen counter area

For pushups, I recommend trying http://hundredpushups.com/ .

For dips, here is what I mean http://www.youtube.com/watch?v=02VRxT0mszo

[Ashhong]

I cannot sing the praises of JEFIT enough. It's exceptionally well made and has everything you could want in a fitness app. I use the pro version and have never been in a position where I was unhappy with what it offered.

The design of the buttons and such could look better on Android, but that's just nitpicking. Really loving all of the information and features it has.

[maximum360]

Yea, planks are a much better ab exercise than sit ups. Bending your spine for sit ups isnt a real good idea. as for flab, diet will be a quicker option to get rid of that than lifting or cardio (assuming that your diet is not that good) Combining lifting and diet is obviously the best

Abdominal curlups are probably the safest abdominal exercise out there (reduces compression on the spine). Can't fault planks either though as your bring in many muscle groups.

[maximum360]

Yep I have a ton, although I have stretch marks on my left bicep, the back of my right tricep and a ton of old ones on my back from my growth spurts.

Same here. All the fun places.

[Mr.City]

Ok so I've developed a bit of a gut and want to tighten it up. What are the best ab exercises, excluding situps and crunches? Bicycle kick? Planks? Captain's chair? And how often should I do them? I'm on stronglifts.

This is not how a gut works.

Alright so guys, it has been like 2 months since I posted in hear. Schoolwork got way too heavy so I had to stop exercising. Anyway I am home now. I have done SS for nearly a year now and seen tremendous strength gains. However now at home I don't really have access to a real gym, and I don't have that type of weight to work with. My main goal for this summer is size (yes I know this is blasphemy to most of you, but don't lecture me on the "read the OP" blah blah, because I have already done that). So all I ask is, how do you guys recommend I shift my workouts for a more size-gain (sarcoplasmic hypertrophy) workout. Do I just increase the rep range to 12-20?

Read the OP.

Personally, I think training now at this point for size for summer is a pretty bad idea. Muscle growth is pretty slow, and if you're getting right to get muscle gain at a decent rate, then some body fat is going to come along for the ride.

There are some tricks for the oh-so-desired Sarsi Hypertrophy, like pre-exhaustion before work sets, RPE sets at the end, drops sets to hell after the heaviest work is done, and so on. However, the strangest things in your post is saying that you gave up after schoolwork got too busy and how you don't have access to real gym and don't have access to that "type of weight" anymore, which I don't really understand.

Now I'm getting mad. I try getting into the habit of having a morning workout, only to have my dad need me seemingly every fucking morning to help him in his job. By the time I get back I have to go to my actual job and when I get back from there I feel its too late to do anything anymore. FUCK

Feel it's too late? What does that mean?

[diamondstar]

http://www.youtube.com/watch?v=BDDyxXyf6UU The first minute has me staring at my monitor in horror.....

Holy balls! That shit makes me want to work on my form even more. Damn lower the weight people!