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[deadbeef]

Any quick and dirty advice for someone who want's to start taking pre-workout supplements?

Any key ones every guy should be taking?

Don't discount a good old cup of black coffee. Most PWO supplements like to include a lot of caffeine for the rush, especially since ephedra and ephedrine is pretty much a no-go anymore.

Lots contain beta-alanine (I think) which gives you kind of a rush-y feeling / flushed in your face neck. I don't like the feeling at all.

 

[kevo_huevo]

We very well may not have the same issue though, they could be different injuries. I just haven't gone the distance and taken ALL work that involves it out. Don't get depressed! And let me know what works. :|

yeah, maybe i'll focus on some hiit or run some stairs to cheer me up (although i hate the idea of non-sporting cardio).

i just realized i just got got by the fit-gaf ghost =/

 

[RoeBear]

Hello FitGAF. I have a squat form check request, please. I've been doing the standard novice routine for a month, and the weights are now definitely feeling heavy to me. Just want to make sure things are okay, lest the injury ghost appear.

http://youtu.be/49b19N4rojE

My info:
Height: 5'6"
Body weight: 130 lbs
Squat load: 115 lbs

Am I too far forward? Any advice is appreciated.

Form looks really good to me. It looks like you may be lifting up your heels a bit and falling more on the front of your foot. Just focus on not lifting your heels and driving your power through them.

 

[TheWarrior]

Any quick and dirty advice for someone who want's to start taking pre-workout supplements?

Any key ones every guy should be taking?

I'm weird with supplements, I don't believe most of them work, but some I still take, preworkouts are one of those things.

I don't like the beta alanine parasthesia tingle and don't want something with a crazy amount of caffeine, but I want a good jump start to my workout, for the past 3 or 4 years I've used Gaspari SuperPump on and off. I find it's got just enough caffeine, I don't ever get jittery from it. There is also a decent make up of B vitamins and aminos to help jump start my workouts, especially on days when I am drained after work and don't feel like going to the gym.

I don't like the super speedy stuff like Jack3d and would avoid it.

If you don't want caffeine at all, I think Dymatize makes an Xpand without caffeine, but there is beta alanine in it, which will cause those parasthesia tingles.

 

[DUFFMCWALIN]

Hello FitGAF. I have a squat form check request, please. I've been doing the standard novice routine for a month, and the weights are now definitely feeling heavy to me. Just want to make sure things are okay, lest the injury ghost appear.

http://youtu.be/49b19N4rojE

My info:
Height: 5'6"
Body weight: 130 lbs
Squat load: 115 lbs

Am I too far forward? Any advice is appreciated.

I am no doctor or trained person (I just like lifting) but I would suggest pushing out your chest more with more with your elbows pushed back further and looking up more. You also need to push more off the middle of your feet and not the toes but other than that it looks good. I'm sure someone else in here will give you better advice than me but good on you for doing squats! I had a squat day today and while it does get tiring there is nothing better than a good day of squats.

 

[Visceir]

Cracked 3x5 75 kg(165 lbs) bench today and my squats are progressing nicely too.

I always ask someone to spot me now with every bench set -- makes things much more comfortable and people in the gym are really friendly and helpful about it.

Never really liked fish, but I recently found some canned tuna in tomato sauce and love eating that by just spreading it on bread, yum.

Edit: my PWO is some cola with 300 mg caffeine pills, seems to get the job done. I don't usually drink coffee.

 

[Cooper]

Form looks really good to me. It looks like you may be lifting up your heels a bit and falling more on the front of your foot. Just focus on not lifting your heels and driving your power through them.

You also need to push more off the middle of your feet and not the toes but other than that it looks good.

Thank you both for the feedback. I will definitely focus on the weight distribution on my feet and driving up more from the middle/back.

I have another question, regarding progression on the OHP. My progress has been quite slow. My last successful 3x5 was 52.5 pounds, and last workout I did 3/3/2 using 55 pounds. Again, this is after a month of training, starting with the empty bar.

So my question is, should I do very small jumps, say 1 pound (possibly after a deload), from now on? Or is it okay to have several workouts with missed reps, as long as I'm getting better (say going from 3/3/2 to 5/4/4)? I do have light weights available that can support jumps as little as .5 pounds. Thanks again.

 

[thomaser]

Am I too far forward? Any advice is appreciated.

I think that looked real good. Much better form than most people I see at my gym, that's for sure. Only thing is that the force of the weight on your feet should always go through your heels, but you some times "roll" a little bit forward and get the weight on the front of the feet. It might be that your shoes, which have quite rounded soles, make it harder for you to keep that stability.

Edit: didn't see the other answers before posting.

 

[Cooper]

I think that looked real good. Much better form than most people I see at my gym, that's for sure. Only thing is that the force of the weight on your feet should always go through your heels, but you some times "roll" a little bit forward and get the weight on the front of the feet. It might be that your shoes, which have quite rounded soles, make it harder for you to keep that stability.

Edit: didn't see the other answers before posting.

Thank you also. It's very helpful to have more people independently telling me the same thing. I now have a good idea of what to work on. I'll pay close attention during my next workout, and see if I need a more suitable pair of shoes than the basic all-around cross-trainer types I have now. Having felt the difference chalk made at my last two workouts, I'm definitely now a believer in getting the right set up.

 

[MrOogieBoogie]

Anyone have a really good, effective pre-workout energy snack/meal? Oftentimes leg day beats me before I even arrive at the gym, and I feel absolutely drained of energy on leg days in particular for some reason. I've tried the usual banana/oats/caffeine right before the workout, but alas nothing has worked consistently. I want to go in hyped, but I'm having trouble doing so. Dunno how much of it is physical and how much of it mental.

 

[TheWarrior]

Anyone have a really good, effective pre-workout energy snack/meal? Oftentimes leg day beats me before I even arrive at the gym, and I feel absolutely drained of energy on leg days in particular for some reason. I've tried the usual banana/oats/caffeine right before the workout, but alas nothing has worked consistently. I want to go in hyped, but I'm having trouble doing so. Dunno how much of it is physical and how much of it mental.

I'm taking a break from my preworkout drink so I started eating a Quest Bar with a bottle of water about 45 minutes before I workout and have been having some of the best lifts in months.

 

[DUFFMCWALIN]

Thank you both for the feedback. I will definitely focus on the weight distribution on my feet and driving up more from the middle/back.

I have another question, regarding progression on the OHP. My progress has been quite slow. My last successful 3x5 was 52.5 pounds, and last workout I did 3/3/2 using 55 pounds. Again, this is after a month of training, starting with the empty bar.

So my question is, should I do very small jumps, say 1 pound (possibly after a deload), from now on? Or is it okay to have several workouts with missed reps, as long as I'm getting better (say going from 3/3/2 to 5/4/4)? I do have light weights available that can support jumps as little as .5 pounds. Thanks again.

What work out routine are you on? I try to do my full set but on heavier days if I don't get like 5 but get 3 or 4 and then get the other 2 sometimes I'll bump myself up. It depends on how flexible you want to be with your sets.

Thank you also. It's very helpful to have more people independently telling me the same thing. I now have a good idea of what to work on. I'll pay close attention during my next workout, and see if I need a more suitable pair of shoes than the basic all-around cross-trainer types I have now. Having felt the difference chalk made at my last two workouts, I'm definitely now a believer in getting the right set up.

Chalk, chuck taylors, and a belt for heavier days are wonderful. Good shoes will go a very long way for you.

Anyone have a really good, effective pre-workout energy snack/meal? Oftentimes leg day beats me before I even arrive at the gym, and I feel absolutely drained of energy on leg days in particular for some reason. I've tried the usual banana/oats/caffeine right before the workout, but alas nothing has worked consistently. I want to go in hyped, but I'm having trouble doing so. Dunno how much of it is physical and how much of it mental.

I have v8 or some kind of veggie smoothie/drink with some greek yogurt and maybe some milk. Usually gets me awake and moving.

 

[Noema]

Thank you both for the feedback. I will definitely focus on the weight distribution on my feet and driving up more from the middle/back.

I have another question, regarding progression on the OHP. My progress has been quite slow. My last successful 3x5 was 52.5 pounds, and last workout I did 3/3/2 using 55 pounds. Again, this is after a month of training, starting with the empty bar.

So my question is, should I do very small jumps, say 1 pound (possibly after a deload), from now on? Or is it okay to have several workouts with missed reps, as long as I'm getting better (say going from 3/3/2 to 5/4/4)? I do have light weights available that can support jumps as little as .5 pounds. Thanks again.

The program works like this:

If you are unable to get 3x5 then you don't add more weight and you try again with the same weight next time

If you fail to get 3x5 on 3 consecutive sessions (for example, suppose you press on Monday, then again on Friday and again on Wednesday) you have to deload by taking 10% off and doing the progression again.

In other words, you don't get to add weight to the bar unless you get 3x5. 3 consecutive fails=deload.

Your squats look okay. You have good drive with your hips, just don't let your hips overpower your back. By that I mean, raise your chest as you drive your butt up, even if you are driving with your hips.

An get rid of those shoes. They are unfit for squatting. It's like squatting on marshmallows. Get a pair of chuck Taylors.

And you need to eat eat eat if you aren't doing so already.

 

[J. Bravo]

Surprisingly, I think the lift I have the most trouble with is bench*. It didn't seem like anything more than just pushing weight over my chest until now when I'm getting to heavy shit. For me anyways.

*form wise I mean

 

[strafer]

The guns are back. Pumping for the october issue.

 

[Noema]

Any quick and dirty advice for someone who want's to start taking pre-workout supplements?

Any key ones every guy should be taking?

Don't waste your money on that shit.

Drink some coffee if you need something to pep you up.

 

[Cooper]

The program works like this:
<info>

Hi Noema. I'm aware of the program's pattern. What I'm saying is my arms are too weak to perform said program using 2.5 lb increments and get a linear (vs. stair-step) increase. Let me give you my OHP training history, since it's only a few workouts:

Workout 1: 45 lbs, 5/5/5 OK
Workout 2: 47.5 lbs, 5/5/5 OK
Workout 3: 50 lbs, 5/5/5 OK
Workout 4: 52.5 lbs 4/4/4 FAIL
Workout 5: 52.5 lbs, 5/5/4 FAIL
Workout 6: 52.5 lbs, 5/5/5 OK
Workout 7: 55 lbs, 3/3/2 FAIL
Workout 8: ???

So I can either go into workout 8 and repeat 55 pounds again, or I can dial the weight back a bit and go with smaller-than-2.5 jumps for now, perhaps netting me a more linear increase? I realize failing sets is part of the process and the OHP is generally slow to progress, but failures by the 4th workout for a novice seems a bit early. Does it matter if my progress is a linear pattern with smaller jumps vs. a stairstep with bigger ones?

An get rid of those shoes. They are unfit for squatting. It's like squatting on marshmallows. Get a pair of chuck Taylors.

And you need to eat eat eat if you aren't doing so already.

Yeah, you're probably right. I'll get some more suitable shoes. I didn't notice them impeding me early on since the weight was light enough, but they're probably not doing me any good.

As for my diet, I think I'm okay. I'm not doing anything too special. I tend to skip breakfast (just some coffee) and have a larger lunch. I do take a protein drink if I go to the gym before I eat (which is most of my weekday workouts).

 

[DUFFMCWALIN]

I tend to skip breakfast (just some coffee) and have a larger lunch.

nononononononononononononononononononono

Spoiler

imo

You need breakfast.

 

[SonicXtreme]

As for my diet, I think I'm okay. I'm not doing anything too special. I tend to skip breakfast (just some coffee) and have a larger lunch.

this is a terrible thing to do. you're taking the point in the day when your body is the most starved for nutrients and you are making it fast longer. if you don't have time, just liquidize your breakfast or something. don't skip it for any reason if you're training, it's very counterproductive.

 

[Stat Flow]

Getting a squat rack has really helped. My squats went from 90lbs (because I had to clean it from the ground up to my shoulders) and now I'm at 110lbs a week later. And I feel like I will be able to make gains no problem. If anyone is thinking about starting at home, make sure you get a Squat rack, I got this.

 

[J. Bravo]

Got 225 twice even with shitty form.


Also, are bb rows okay to do instead of db rows on BBB chest day?

 

[Cudder]

On the contrary, many people in this thread train fasted in the mornings and get their meals in afterwards. I did/do it from time to time, and I know Cooter does it too. Whatever works for your body.

 

[FallingEdge]

I know this really doesn't mean too much but I was able to do 4x8 @ 225 lbs on bench. Deload and all that to focus on form and try something new but I was just hyped. It felt real easy and light at times. I remember where I was at last year and look at where I am now. Just makes me smile.

 

[thomaser]

So I can either go into workout 8 and repeat 55 pounds again, or I can dial the weight back a bit and go with smaller-than-2.5 jumps for now, perhaps netting me a more linear increase? I realize failing sets is part of the process and the OHP is generally slow to progress, but failures by the 4th workout for a novice seems a bit early. Does it matter if my progress is a linear pattern with smaller jumps vs. a stairstep with bigger ones?

I don't see any problem with using smaller increments, especially with the overhead press. I wish I had 1 kilo and 0,5 kilo weights, or even smaller... as it is now, going up 2,5 kilos every time is definitely too much of an increase with the weights I'm lifting now. You're lucky to have access to the smaller weights, so use them if you think they'll help you progress!

 

[SonicXtreme]

On the contrary, many people in this thread train fasted in the mornings and get their meals in afterwards. I did/do it from time to time, and I know Cooter does it too. Whatever works for your body.

but did you do it when you were a beginner

i don't see the benefit for a beginner trying to get stronger?

 

[Cudder]

but did you do it when you were a beginner

i don't see the benefit for a beginner trying to get stronger?

Having a meal before you train is not a requirement to get bigger or stronger, whether you're a beginner or not.

 

[blackflag]

The side effects aren't nice from what I've gathered but I'll live with it. I'd rather deal with a few months of dry skin, lips and eyes and permanently get rid of any spots on my back than deal with the acne. Mine is also actually only on my shoulders. Never had any problems with acne on face or anywhere else.

If you are thinking about the Crohn's syndrome or the other bowel related (IBS) stuff that has been used to scare people with regarding isotretinoin, it was recently found out not to be related at all.

From wikipedia (and the doctor who prescribe it to me):


What we actually did was that I first took antibiotics for 3 months (tetracycline) to clear out the acne. It worked really well but it's not usually a long term solution. The antibiotics ended like a month ago and on tuesday the doctor put me on isotretinoin like planned.

Hmm I'll have to read up on it again. I thought there were some sexual problems it could cause.

 

[SonicXtreme]

Having a meal before you train is not a requirement to get bigger or stronger, whether you're a beginner or not.

i don't disagree at all.

but i think skipping breakfast and making it like 16 hours between meals (if you eat at 8PM and lunch at noon) when you're a beginner trying to gain strength is counterproductive. it's one thing if you're doing IF or something for a reason, it's another thing if you're just doing it because you're not thinking about it. i'm not saying eat every 2 hours or something ridiculous like that. just that your body would probably appreciate more than coffee in a 16 hour timespan if you aren't on a specific plan for that. but whatever.

 

[Nelo Ice]

Failed at 215 on squats again today . I think this time it was sleep since my sleep hasn't been great this week. Only other thing that could impact my workouts is work. I work retail in the stock room packing and unloading merchandise. My wrists have definetely felt off for the past few weeks but it wasnt until i hit 205+ that anything became a problem.But last friday I got 2 full sets before failure. Today I got 1 set, felt great but grip slipped after my 1st rep on set 2 . Tried again and only got to 2. After that 2nd rep I knew I'd have no energy left to do the final 3 reps.

 

[velociraptor]

Just did some deadlifts. My shins are all kinds of bruised/cut. Is this.. normal?

 

[Visceir]

I usually have 200 g curd cheese before going to bed (0 g fat, 28 g protein, ~200 kcal) and usually have no desire to have breakfast. Don't think it really matters when you eat so long you hit your macros and get the neccessary calories. Obviously you should eat something before your workout if you're feeling low on energy.

Surprisingly, I think the lift I have the most trouble with is bench*. It didn't seem like anything more than just pushing weight over my chest until now when I'm getting to heavy shit. For me anyways.

*form wise I mean

Put an arch in your back, tuck in your shoulder blades, grip the bar hard and focus on a spot on the ceiling rather than looking at the bar. Little things like that have helped me advance further....oh and doing some high weight low rep exercises for triceps.

 

[Cooper]

nononononononononononononononononononono

Spoiler

imo

You need breakfast.

i'm not saying eat every 2 hours or something ridiculous like that. just that your body would probably appreciate more than coffee in a 16 hour timespan if you aren't on a specific plan for that.

The skipping breakfast is a fairly recent move for me, and it's mostly just due to how I feel. I used to eat a breakfast (though still often after working out), consisting of either plain yogurt with berries, eggs, or oatmeal. I was usually hungry again by 10:30, but I would just wait until lunch, or eat something from my lunch if the hunger got to be too much. Then one week I was pressed for time in the morning and missed breakfast several times. I noticed that I actually felt fine until lunch, with none of the previous mid-morning hunger problems. So now I just don't bother.

I will say that I've been continually tweaking my diet over the last year, so it may very well not be in its final form. If my workout performance suffers, I can certainly look at breakfast as a variable to work with. But for now I feel better without it. My weight hasn't changed, so I don't think I'm under-eating because of missing it.

 

[Cudder]

guys.....GUYS

 

[Gritesh]

So I've decided that after a 5 year abscence from the gym im going back tomorrow.

I was in the best shape of my life 5 years ago at the age of 24 and now I'm a fat lazy slob and recognize that is time to get it together and hit the weights again.

I have no idea where I'm going to start but i kind of want to avoid legs right away cause I know the pain that follows will sap my ambition dry.

 

[Deleted member 47027]

So I've decided that after a 5 year abscence from the gym im going back tomorrow.

I was in the best shake off my life 5 years ago at the age of 24 and now I'm a fat lazy slob and recognize that is time to get it together and hit the weights again.

I have no idea where I'm going to start but i kind of want to avoid legs right away cause I know the pain that follows will sap my ambition dry.

Don't avoid them! Cornerstone of a strong person! Just make sure you keep them weights low and work up. You have nothing but time.

Wish I had felt the same at 24. It took until my 30s to feel the fire under my ass. Godspeed brother or sister.

 

[TopDreg]

Sigh. Another failed night of sleep. Been having issues since I started being consistent with SS. And I just did deadlifts. Been thinking about taking some sleeping medication. Or maybe melatonin supplements. Does taking that stuff have a negative impact on your gains?

Oh, and like Sunflower said, gotta bear the pain of leg work! Eventually you'll learn to love squats and it'll feel weird to not have them in your routine.

 

[J. Bravo]

I usually have 200 g curd cheese before going to bed (0 g fat, 28 g protein, ~200 kcal) and usually have no desire to have breakfast. Don't think it really matters when you eat so long you hit your macros and get the neccessary calories. Obviously you should eat something before your workout if you're feeling low on energy.



Put an arch in your back, tuck in your shoulder blades, grip the bar hard and focus on a spot on the ceiling rather than looking at the bar. Little things like that have helped me advance further....oh and doing some high weight low rep exercises for triceps.

Yeah I do all that stuff. It just feels like my form breaks down worse at heavy weights than when I'm trying heavy deadlifts or squats.

edit:

Just did some deadlifts. My shins are all kinds of bruised/cut. Is this.. normal?

As long as the bar isn't swinging into your legs, yeah it's normal.

 

[SquiddyCracker]

Just did some deadlifts. My shins are all kinds of bruised/cut. Is this.. normal?

Yes, and it's a good thing because it means you're keeping the bar as close as possible to your shins.

 

[DUFFMCWALIN]

Just did some deadlifts. My shins are all kinds of bruised/cut. Is this.. normal?

Ya you'll be fine. Honing in deadlifts will take some practice.

 

[SonicXtreme]

Sigh. Another failed night of sleep. Been having issues since I started being consistent with SS. And I just did deadlifts. Been thinking about taking some sleeping medication. Or maybe melatonin supplements. Does taking that stuff have a negative impact on your gains?

No....but not sleeping has one

Take melatonin, zinc, magnesium, And selenium before bed. Itll cost like 15 cents a day.

Enjoy the most vivid dreams youll ever have as a bonus

 

[Imm0rt4l]

Just did some deadlifts. My shins are all kinds of bruised/cut. Is this.. normal?

Yea. Try some high socks.

guys.....GUYS

I dont know what kind of sorcery theyre working at quest nutrition but if cookie dough is any indicator then this is going to be good.

 

[Cooter]

Just got done with high rep deadlifts and I'm beat.

15x225
12x275
10x315
8x345
6x365

Lord.

I may need to change things up. This comes after deadlifts Tuesday,

5x275
5x315
5x365
5x405
5x455

and squats on Wednesday,

10x265
8x295
6x325
4x375
2x415

That's a lot of work in 3 out of 4 days! Damn I need an extra day in the week!

 

[ohhthegore]

won some Quest bars off some facebook contest, man I can't wait to dig into that sample box

 

[fredrancour]

Getting back into shape is so slow.... Tomorrow is squat 185, bench 142.5, deadlift 225.

Marathon, not a race. Marathon, not a race......

 

[SeanR1221]

Just ordered my breaking bad gym shirts

http://awkwardmoments.spreadshirt.com/men-s-standard-weight-t-shirt-A13472308

 

[Cooter]

On the contrary, many people in this thread train fasted in the mornings and get their meals in afterwards. I did/do it from time to time, and I know Cooter does it too. Whatever works for your body.

Yes I do! My last ounce of food is about 10pm and I train at 4:30 with nothing but 6 or 7 bottles of water in me. Just today my wife questioned if this was healthy and if my body would burn muscle for the fuel it needs to use during my workouts. I said I don't know but ever since I went to these eating patterns my strength has increase a ton while maintaining the same body weight. That's all I need as proof in my book. Everyone is different and will respond uniquely but for me it feels right. I love to eat until I'm stuffed and this allows me to while still staying around 2,500 calories a day.

 

[Imm0rt4l]

Just ordered my breaking bad gym shirts

http://awkwardmoments.spreadshirt.com/men-s-standard-weight-t-shirt-A13472308

Want.

 

[Brolic Gaoler]

Getting back into shape is so slow.... Tomorrow is squat 185, bench 142.5, deadlift 225.

Marathon, not a race. Marathon, not a race......

Fuck that man, racecar in the red. GOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO

 

[fredrancour]

Fuck that man, racecar in the red. GOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO

Could probably beat that pace on bench and deads but squats will push me to the limit as- is for 3x5.

Which reminds me, dinner time.

 

[a secret-boss]

guys.....GUYS

Oh My