[Eschaton]

Haven't really posted in Fitness-GAF much, but I think I'll start doing so more frequently. My first question: To what extent, if at all, does becoming stronger through lifting work against becoming more flexible? I do a lot of training for taekwondo competition, and while I want to be as strong as I can be, it's absolutely imperative that I be as flexible as possible. I'm currently working on being able to get into splits. Will lifting seriously hold me back? Are there lifts that might help to enhance flexibility? Thanks.

Lifting increases dynamic flexibility. I would say squat and deadlift wouldn't impair you. If that sounds like too much you can fuck with kettlebells. Which i think are kind of ideal for martial arts (as a fellow practitioner). If you wanna add in some weights, i think the best are squat, deadlift, and power clean. Be careful with all three though, especially the last, and make sure you have someone to check your form. But all three are quite beneficial to any athlete. Lift them heavy.

[Cudder]

Seem to be hitting a bit of a snag, here. For the past few weeks, I've been feeling a strain in my rotator cuff when benching. I took a week off from the gym when the small pain started when I would lean on that shoulder. The pain subsided but my shoulder still feels like it's having trouble supporting the weight. I'm up to a little more than my body weight on bench since I increased it by 5 the week before my hiatus, so should I deload or just take another (longer)break or something else?

Are you warming up your shoulders prior to benching?

My right shoulder always hurts when i start benching, but i usually grab a 35lb plate with my right hand and bend over and just swing my arm in circles for a minute or so to get it loosened up.

[Orlandu84]

Thanks everyone all for the quick replies.

Have you tried sticking to a training program for 6-12 months? I know its a dumb answer, but it seems all you are lacking is a bit of dedication and commitment. Also, switch one of the cardio days with a third lifting day.

You have a very good point there. I hadn't really thought about sticking with a single routine for that long of a period of time. As I said before, my knowledge about lifting is far from complete (closer to nil actually). I think step one then is to pick a routine and stick with it and see what happens. Also, I will certainly adjust my schedule to include a third lifting day.

[Mahonay]

Going to start taking protein shakes for the first time ever. After a lot of research I settled on BSN Syntha-6 Protein Powder;

http://www.amazon.com/gp/product/B00...ls_o00_s00_i00

[IceCold]

Question bump from OT3:

What would you guys say would be a good combo of exercises to work out your back (barring barbell rows).

What about something like this:

deadlift
pull ups/chin ups
cable seated rows with the v-handle
what about reverse flies and/or hammer strength rows?

[DR2K]

Going to start taking protein shakes for the first time ever. After a lot of research I settled on BSN Syntha-6 Protein Powder; http://www.amazon.com/gp/product/B00...ls_o00_s00_i00

Great choice. Personal favorite of mine.

[Van Owen]

I tend to stick to powders with no artificial sweeteners like Splenda.

[Petrie]

Curious what you guys think: for the next few weeks, I'm likely not going to be able to hit the gym on the weekend, because of a wedding, and then work commitments. Would you simply miss a day each week, say just go monday and wednesday, or tuesday and thursday, or would you do mon, wed, thurs perhaps. I'm on SS still. I'd likely skip the squats on the day thats right after another.

Thoughts?

[Degen]

Going to start taking protein shakes for the first time ever. After a lot of research I settled on BSN Syntha-6 Protein Powder; http://www.amazon.com/gp/product/B00...ls_o00_s00_i00

my man. That's my favorite brand

Just make sure you give your body a reason to take in all of that protein. Too much excess can do more harm than good

[kylej]

Curious what you guys think: for the next few weeks, I'm likely not going to be able to hit the gym on the weekend, because of a wedding, and then work commitments. Would you simply miss a day each week, say just go monday and wednesday, or tuesday and thursday, or would you do mon, wed, thurs perhaps. I'm on SS still. I'd likely skip the squats on the day thats right after another. Thoughts?

Monday, Wednesday, then Friday morning?

[X-Frame]

LOL. Petrie.

The OP is perfect now!

[Mr.City]

Curious what you guys think: for the next few weeks, I'm likely not going to be able to hit the gym on the weekend, because of a wedding, and then work commitments. Would you simply miss a day each week, say just go monday and wednesday, or tuesday and thursday, or would you do mon, wed, thurs perhaps. I'm on SS still. I'd likely skip the squats on the day thats right after another. Thoughts?

If possible, I would get up extra early and hit the gym. Other wise, I'd just make sure to hit each lift heavy at least once during those weeks.

What would you guys say would be a good combo of exercises to work out your back (barring barbell rows). What about something like this: deadlift pull ups/chin ups cable seated rows with the v-handle what about reverse flies and/or hammer strength rows?

All of those work. Are you talking about doing them in a circuit style of training?

Just make sure you give your body a reason to take in all of that protein. Too much excess can do more harm than good

I agree about the principal, but what does excess protein do exactly? There has never been a case of a high protein diet harming a health pair of kidneys.

[thomaser]

I have some problems with my left wrist, and after going to the doctor and a physiotherapist, it seems as if there's something wrong with the sinews going over one of the bones in the wrist (I'm not sure what the bone is called, it's the knobbly bone under the pinky finger on the palm side).

I have been told to stay off all kinds of pressing exercises and other ways of irritating the wrist, including holding the bar in place for a squat (I'll probably keep on squatting, though, but with lighter weights). Are there any good exercises that don't put a strain on the wrist and that can replace the bench press, overhead press, pullover, db rows and so on for a few weeks?

[CliqWriter]

Ahhh the new thread. I'll probably start posting here more considering my gym progress and dedication has hit a whole new level.

I weight 156 at about 6 foot. Sounds really skinny but for some reason I don't look
too skinny. I'm probably gonna start looking for a intermediate program soon, I just
need to get my diet right.

Anyway, made some great progress at the gym today. New 1RM for a few things.
Squat- 335
Bench- 245
Overhead press- 160


Does anyone have a job that interferes with their workout? I run valet for a hotel downtown and the constant running everyday I fear is hindering my leg workouts.. :( well gotta pay rent.

[Tawney Bomb]

The McFly picture got me.

Oh, I can actually contribute a little.

So I was benching today and the guy spotting me suggested buying wrist bands to help keep my wrist straight while benching, a worthwhile investment?

[Mahonay]

my man. That's my favorite brand Just make sure you give your body a reason to take in all of that protein. Too much excess can do more harm than good

Only time I'll be taking it is after lifting sessions. Purely a supplement to speed my progress back up. Been making a lot of progress in building my upper body but definitely need something to keep it going now.

[deadbeef]

I have some problems with my left wrist, and after going to the doctor and a physiotherapist, it seems as if there's something wrong with the sinews going over one of the bones in the wrist (I'm not sure what the bone is called, it's the knobbly bone under the pinky finger on the palm side). I have been told to stay off all kinds of pressing exercises and other ways of irritating the wrist, including holding the bar in place for a squat (I'll probably keep on squatting, though, but with lighter weights). Are there any good exercises that don't put a strain on the wrist and that can replace the bench press, overhead press, pullover, db rows and so on for a few weeks?

I am having the same issue. I hurt mine digging up tree stumps. I'm just going to see if it goes away by itself. Have you considered getting wrist wraps?

[the_log_ride]

subscribed

[Petrie]

Monday, Wednesday, then Friday morning?

The problem is I will be headed home Thursday evening, so I will not have a real gym available Friday, Saturday, or Sunday. Planet Fitness would be the only option, and is pretty pointless.


Hopefully I'll be ok, especially since I'm focused on maintenance for the Summer, not making gains. Playing too much tennis and too many other activities along with cutting a bit still, so as long as I don't drop my lifts anymore I'll be happy.

[maximum360]

A couple worthwhile sites to check out:

http://www.leangains.com/

http://www.bodyrecomposition.com/

Time to make the move from Broscience to real science.

[lazybum131]

I weight 156 at about 6 foot. Sounds really skinny but for some reason I don't look too skinny. I'm probably gonna start looking for a intermediate program soon, I just need to get my diet right. Anyway, made some great progress at the gym today. New 1RM for a few things. Squat- 335 Bench- 245 Overhead press- 160

Those are good numbers especially since you're so tall while relatively light. You must have a pretty low fat percentage?

I'm 150lb at 5'7", just tested my 1RM for deadlift yesterday in preparation for starting 5/3/1 next week.
Deadlift - 340lb
Squat - 300lb (tested last month)

[IceCold]

If possible, I would get up extra early and hit the gym. Other wise, I'd just make sure to hit each lift heavy at least once during those weeks. All of those work. Are you talking about doing them in a circuit style of training? I agree about the principal, but what does excess protein do exactly? There has never been a case of a high protein diet harming a health pair of kidneys.

No kinda like a pseudo-split routine. Basically one with a focus on compound exercises with a couple of accessory exercises mixed in. One day could focus on back & shoulders, another legs, another chest & arms. Compound exercises would be done 3x5, and accessory exercises, 3x8-10. Except for pull ups/chin ups/dips which would have 3 sets until failure.

I'm just thinking out loud here.

[sebajuNujabes]

Are you warming up your shoulders prior to benching? My right shoulder always hurts when i start benching, but i usually grab a 35lb plate with my right hand and bend over and just swing my arm in circles for a minute or so to get it loosened up.

Not specifically now that you mention it. Usually, I just do a whole bunch of warm up sets (empty bar, 65, 95, 110) then move into my work set just like everything else. Forgot to mention that I also do a shit load of dips after I finish everything but I don't go over 40 total reps. Gonna give those rotations a shot and try to rest a bit more before diving into bench days.

Side question for Fit-Gaf: When is it time to move on from the OP's program? I know 6-12 months is the time frame but in that period what factors into when someone should move on? Spending 2 weeks lifting the same weight?

[Mahonay]

Set up my pull-up bar. It's certainly effective, my arms were killing me in no time. Was doing sets of 3. Did 12 and called it quits. I've never really done pull ups (more than one at a time) in my life and I don't wait to be aching in the morning. My protein should arrive from Amazon tomorrow anyway. Finished up with some dumbbells. I'll go at it again in the morning.

(Those wondering why I'm working out in the middle of the night, I get off from work at 12AM.)

[despire]

A couple worthwhile sites to check out: http://www.leangains.com/ http://www.bodyrecomposition.com/ Time to make the move from Broscience to real science.

Both are already linked in the OP and especially articles from Lyle are quite often mentioned/linked here. Nothing new in that regard.

[cdyhybrid]

Set up my pull-up bar. It's certainly effective, my arms were killing me in no time. Was doing sets of 3. Did 12 and called it quits. I've never really done pull ups (more than one at a time) in my life and I don't wait to be aching in the morning. My protein should arrive from Amazon tomorrow anyway. Finished up with some dumbbells. I'll go at it again in the morning. (Those wondering why I'm working out in the middle of the night, I get off from work at 12AM.)

You gotta embrace the ache! Enjoy the burn!

[Mahonay]

You gotta embrace the ache! Enjoy the burn!

Just waiting to go full hog until tomorrow when I have something to take afterward.

[Petrie]

Just waiting to go full hog until tomorrow when I have something to take afterward.

I'd work out harder than a few sets of pullups and some dumbbell work before I worried about having protein to supplement.

[Log4Girlz]

So like, is creatine any good?

[snoopen]

So like, is creatine any good?

Yes, I use a scoop pre workout and post workout. 100% pure creatine powder and you'll get some more explosiveness on lifts + some water weight to swole up

[Log4Girlz]

Yes, I use a scoop pre workout and post workout. 100% pure creatine powder and you'll get some more explosiveness on lifts + some water weight to swole up

What brand do you use?

[snoopen]

What brand do you use?

Ultimate nutrition

[Harry_Tequila]

I've just started branching out into doing more muscle work after doing mainly cardio for a good long while and I have a quick question that I'm hoping someone can help answer for me.

I have three groups of exercises with about 6-7 in each group. Legs + Back, Chest + Arms and Abs + Core.

Am I better off doing all of the exercises from a group on a visit to the gym or should I mix them up so that I do a few from each group during a single visit?

[kylej]

I've just started branching out into doing more muscle work after doing mainly cardio for a good long while and I have a quick question that I'm hoping someone can help answer for me. I have three groups of exercises with about 6-7 in each group. Legs + Back, Chest + Arms and Abs + Core. Am I better off doing all of the exercises from a group on a visit to the gym or should I mix them up so that I do a few from each group during a single visit?

You should do Starting Strength.

[JB1981]

Going to start doing this program Monday.

*deadlifts are out due to back injury.

Summer Training Schedule
Mon/Tues/Thurs/Fri
Strength and Conditioning

Monday
Squat 5x3
Bench 5x3
Pullups/Chins 3xFailure

Tuesday
Power Clean 3x5
Dips 3xFailure
Conditioning (Hiit or Tabata circuit)

Wednesday Rest

Thursday
Squat 5x3
Press 5x3
Pullups/Chins 3x Failure

Friday
Power Clean 3x5
Dips 3xFailure
Conditioning (Hiit or Tabata)

[thomaser]

I am having the same issue. I hurt mine digging up tree stumps. I'm just going to see if it goes away by itself. Have you considered getting wrist wraps?

Yeah, I have been looking at wrist straps, but haven't bought any yet. The physiotherapist did some work on that spot yesterday (tried to "break down" the hurting tissue so that healthy tissue can grow back instead), and it seemed to help.

Nobody with alternatives for upper body workouts that don't put a strain on the wrists? The only ones I can come up with myself are cable rows, chin ups and machine pullovers.

[grumble]

I'd work out harder than a few sets of pullups and some dumbbell work before I worried about having protein to supplement.

Seriously, people have gotten strong for thousands on years before they started selling protein shakes. They're nice to have but absolutely not necessary.

[Cheeto]

Lights weight!

I'm kinda disappointed in Ronnie's squat depth

[HarryHengst]

Just waiting to go full hog until tomorrow when I have something to take afterward.

Buy some chicken?

[Invisible_Insane]

Lifting increases dynamic flexibility. I would say squat and deadlift wouldn't impair you. If that sounds like too much you can fuck with kettlebells. Which i think are kind of ideal for martial arts (as a fellow practitioner). If you wanna add in some weights, i think the best are squat, deadlift, and power clean. Be careful with all three though, especially the last, and make sure you have someone to check your form. But all three are quite beneficial to any athlete. Lift them heavy.

Yeah, but the issue is that I need to be flexible in the "hold-your-leg-in-the-air" sort of way. In any case, thanks for the response.

[lenovox1]

Yeah, but the issue is that I need to be flexible in the "hold-your-leg-in-the-air" sort of way. In any case, thanks for the response.

You need both, but you know that ofc.

As an occasional dancer that used to lift weights regularly, lifting only makes things more comfortable (if that makes sense). if you're worried about your muscles tightening up preventing you from hitting a certain level, don't. That's not how muscles really work. Once your nerves get used to a certain level of stretch, you're pretty much good to go.

Just remember to stretch often and intelligently. Stretch for at least 30 minutes after your cool down. Use imagery. Think of the area you're stretching as melting or softening, like honey softening. Breath. And stretch even more. And look up PNF stretching.

[AdventureRacing]

Set up my pull-up bar. It's certainly effective, my arms were killing me in no time. Was doing sets of 3. Did 12 and called it quits. I've never really done pull ups (more than one at a time) in my life and I don't wait to be aching in the morning. My protein should arrive from Amazon tomorrow anyway. Finished up with some dumbbells. I'll go at it again in the morning. (Those wondering why I'm working out in the middle of the night, I get off from work at 12AM.)

I do a lot of afternoon shifts which means most times my workouts start at 10pm. To be honest though even when i don't work late that's when i like to workout. The gym is empty and i get all the equipment to myself and plenty of room to warmup and stretch. That plus it makes it really easy to go to sleep which is great for someone who has trouble sleeping.

[onemic]

How do you learn how to do power cleans? I'm looking at the video and it looks really complicated. I don't wanna go to the gym looking like a complete idiot learning how to do it and failing 95% of the time.

[FallingEdge]

I've just started branching out into doing more muscle work after doing mainly cardio for a good long while and I have a quick question that I'm hoping someone can help answer for me. I have three groups of exercises with about 6-7 in each group. Legs + Back, Chest + Arms and Abs + Core. Am I better off doing all of the exercises from a group on a visit to the gym or should I mix them up so that I do a few from each group during a single visit?

You can keep them as a 3 day split like that. There is no way that is better.

[Petrie]

How do you learn how to do power cleans? I'm looking at the video and it looks really complicated. I don't wanna go to the gym looking like a complete idiot learning how to do it and failing 95% of the time.

You quit worrying about how you look and what other people think.

[Enco]

How do you learn how to do power cleans? I'm looking at the video and it looks really complicated. I don't wanna go to the gym looking like a complete idiot learning how to do it and failing 95% of the time.

I'd be more worried about injury.

[entrement]

How do you learn how to do power cleans? I'm looking at the video and it looks really complicated. I don't wanna go to the gym looking like a complete idiot learning how to do it and failing 95% of the time.

Start practicing the motions on a broomstick or empty bar and start light. Form is essential.

[FallingEdge]

I would suggest on an empty bar. At least there is some weight and feel. Broomstick is just too light.

[despire]

I would suggest on an empty bar. At least there is some weight and feel. Broomstick is just too light.

Seconding this. Broomstick is too light. I started with the empty bar myself.

[entrement]

I would suggest on an empty bar. At least there is some weight and feel. Broomstick is just too light.

Seconding this. Broomstick is too light. I started with the empty bar myself.

I agree. However, you can practice at home with a broomstick as well.