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Official Fitness Thread of Whipping Your Butt into Shape
- Thread starter Captain Glanton
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BlueTsunami
there is joy in sucking dick
Chichikov said:
Seriously. I use them from time to time but I think, if one is a beginner, its more important to feel the muscles flex, to feel that your body is in the right position. The mirror does become a bit of a crutch.
Assuming you knows how to properly back squat, learning the front squat should be fairly easy.Troblin said:
Hold the bar similarly to the end position on the clean -
Elbows up, almost parallel to the floor, the bar rests on the shoulders, not held by the hands.
When squatting, your torso should be almost vertical, and since it's less stable lift than the back squat, you must be more weary of 'a-framing' your knees.
Depth is probably not going to be an issue since it's feel less deep than the back squat, so what feels like a 90 degrees is probably deeper than needed.
That's about it.
p.s.
The front squat is a more targeted and specialized form of the squat, it does however target what is in most people already the strongest link in the squat, so it may not help you increase you squat strength significantly.
I suggest you don't do serious front squatting until you develop proper wrist flexibility to maintain the required elbow form; too much things can go wrong otherwise.Troblin said:
The good news is that cleans (which you should do anyway in my mind) will help you get there pretty quick (for most people).
If you have some aversion to cleans, just hold the bar and work on getting it to the proper position, don't try to squat, just try to lift your elbows.
Another thing to make sure is that the bar is under the end of you fingers, think on the last joint (it may vary a bit from person to person, but that's a good mental image as most people tend to keep it not far enough).
thanks for the replies.
I definitely plan on going light and getting form down before getting serious with front squats.
I don't back squat that much, so I doubt my front squat is that high.
Any tips on wrist stretch to develop wrist flexibility? the tips of my fingers are seriously like a foot above my shoulders w/ my elbows bent in front squat form. I'll probably need to wrist stretches for the next couple weeks before I even contemplate front squats.
I definitely plan on going light and getting form down before getting serious with front squats.
I don't back squat that much, so I doubt my front squat is that high.
Any tips on wrist stretch to develop wrist flexibility? the tips of my fingers are seriously like a foot above my shoulders w/ my elbows bent in front squat form. I'll probably need to wrist stretches for the next couple weeks before I even contemplate front squats.
OK so I've been doing Mad Cow's basic workout for the last 2.5 months or so and have made some pretty good progress but have started plateuing and would like to switch things up a bit. My current weekly routine is below:
M - HIIT
T - Squat 5x5, bench 5x5, barbell row 5x5, leg raises 3x10, hyperextionsions/good mornings 3x8
W - Rest/light cardio
T - Squat 4x5 (lighter weight than Tues.), Incline Bench 4x5, Deadlift 4x5, reverse crunches 3x15, sometimes I'll throw in some power cleans
F - HIIT or rest
S - Squat 4x5, 1x3, 1x8, Bench 4x5, 1x3, 1x8, Row 4x5, 1x3, 1x8; Weighted dips 3x5-8, barbell bicep curls 3x8, tricep extensions 3x8
S - rest
Now I've been following the weightlifting parts extremely closely for the last 2.5 months, the cardio not so much, but I've begun thinking about moving to 3x8 routines. I do prefer full body routines but upper/lower splits would be welcome as well. Chichikov or anyone for that matter have anything new that will reintroduce gains? My current maxes for 5 reps are as follows:
Squat: 280
Bench: 230
Row: 215
Incline: 200
Deadlift: 335
Any recommendations would be awesome. Thanks guys.
M - HIIT
T - Squat 5x5, bench 5x5, barbell row 5x5, leg raises 3x10, hyperextionsions/good mornings 3x8
W - Rest/light cardio
T - Squat 4x5 (lighter weight than Tues.), Incline Bench 4x5, Deadlift 4x5, reverse crunches 3x15, sometimes I'll throw in some power cleans
F - HIIT or rest
S - Squat 4x5, 1x3, 1x8, Bench 4x5, 1x3, 1x8, Row 4x5, 1x3, 1x8; Weighted dips 3x5-8, barbell bicep curls 3x8, tricep extensions 3x8
S - rest
Now I've been following the weightlifting parts extremely closely for the last 2.5 months, the cardio not so much, but I've begun thinking about moving to 3x8 routines. I do prefer full body routines but upper/lower splits would be welcome as well. Chichikov or anyone for that matter have anything new that will reintroduce gains? My current maxes for 5 reps are as follows:
Squat: 280
Bench: 230
Row: 215
Incline: 200
Deadlift: 335
Any recommendations would be awesome. Thanks guys.
reilo said:
I tend to just listen to my body on that stuff. If I'm not feeling up to it some weeks the only cardio I do will be fast walking/extremely light jogging in the morning for like a half an hour to get my blood flowing before breakfast and work. Any tips on a new routine? I don't have a problem with cutting down on squats to two days a week, and right now I'm no longer in a bulking phase, I'd like to get more into a cutting phase but keep my strength.
Anton Sugar
Member
Hi what's your names guys?
I'm back. So I think we should take a vote on what to do with this thread. I personally don't feel like getting the help of a mod to restore the OP, as we'd need their help any time we'd like to modify it. Let's hold a vote, which will close in 24 hours (any objections, we can increase the time, no big deal, but I'd like to get this done soon).
Who is in favor of creating a completely new fitness thread?
(I am).
For: 8
Against: 1
I'm back. So I think we should take a vote on what to do with this thread. I personally don't feel like getting the help of a mod to restore the OP, as we'd need their help any time we'd like to modify it. Let's hold a vote, which will close in 24 hours (any objections, we can increase the time, no big deal, but I'd like to get this done soon).
Who is in favor of creating a completely new fitness thread?
(I am).
For: 8
Against: 1
GHG
Member
HolyStar said:
The only worry about posting pics is gayming-age. I'd be up for it though, I don't give a shit, its only the internet, plus it'd help keep me motivated and allow me to see properly how much gains I'm making. At the moment I've never taken pictures and I've been training seriously for about 2 and a half years. I wish I took pics of when I started so I could compare to now, I was one skinny motherfucker :lol .
The Lamonster
Member
I am for it. I want to see another OP with info for fat n00bs. I want to see basic weight-loss stuff, not nitty gritty lifting details.Mr. Snrub said:
joeblackisback
Member
This is an epic thread, but I think we could make then next one epic as well.
For.
For.
Anton Sugar
Member
For the new page:
I'm back. So I think we should take a vote on what to do with this thread. I personally don't feel like getting the help of a mod to restore the OP, as we'd need their help any time we'd like to modify it. Let's hold a vote, which will close in 24 hours (any objections, we can increase the time, no big deal, but I'd like to get this done soon).
Who is in favor of creating a completely new fitness thread?
(I am).
For: 14
Against: 2
I'm back. So I think we should take a vote on what to do with this thread. I personally don't feel like getting the help of a mod to restore the OP, as we'd need their help any time we'd like to modify it. Let's hold a vote, which will close in 24 hours (any objections, we can increase the time, no big deal, but I'd like to get this done soon).
Who is in favor of creating a completely new fitness thread?
(I am).
For: 14
Against: 2
Anton Sugar
Member
Well, might as well show you guys what I'm doing now:
Height: 5'10"
Bodyweight: 183lbs.
Monday - Max Effort Upper Body
Barbell Bench Press - Work up to max 1x3-5
Incline Dumbbell Bench Press - 3-4x6-10
Barbell Row - 4x10-15
Standing Rope Face Pulls - 2-3x10-15
Weighted Sit-Ups - 3-4x8-15
Cycling for Ten Minutes (still working out the kinks on this, gonna play with the different cycles we have, mainly going for endurance here)
Wednesday - Max Effort Lower Body
Squat - Work up to max 1x5
Barbell Step-Ups - 3-4x8-15
Reverse Hypers - 3-4x6-10
Grip - 3 sets x Time
Light aerobic work
Friday - Repetition Upper Body
Barbell Bench Press - 3 sets of max reps (60 secs between reps) with 135 lbs. or 185 lbs.
Skull Crushers - 3-4x5-10
Pull-Ups - 4x8-12
Power Shrugs - 3x10-15
Barbell Curls - 3x8-10
Leg Raises
Sprints/HIIT/Tabata Protocol with front squats
I'm not longer squatting 3 days a week
Mainly because I need to get my conditioning up for my job. Definitely keeping squats in, I don't want to lose an ounce of strength; if I can maintain, I'll be fine.
What's everyone's progress like? Been a while.
Height: 5'10"
Bodyweight: 183lbs.
Monday - Max Effort Upper Body
Barbell Bench Press - Work up to max 1x3-5
Incline Dumbbell Bench Press - 3-4x6-10
Barbell Row - 4x10-15
Standing Rope Face Pulls - 2-3x10-15
Weighted Sit-Ups - 3-4x8-15
Cycling for Ten Minutes (still working out the kinks on this, gonna play with the different cycles we have, mainly going for endurance here)
Wednesday - Max Effort Lower Body
Squat - Work up to max 1x5
Barbell Step-Ups - 3-4x8-15
Reverse Hypers - 3-4x6-10
Grip - 3 sets x Time
Light aerobic work
Friday - Repetition Upper Body
Barbell Bench Press - 3 sets of max reps (60 secs between reps) with 135 lbs. or 185 lbs.
Skull Crushers - 3-4x5-10
Pull-Ups - 4x8-12
Power Shrugs - 3x10-15
Barbell Curls - 3x8-10
Leg Raises
Sprints/HIIT/Tabata Protocol with front squats
I'm not longer squatting 3 days a week
Mainly because I need to get my conditioning up for my job. Definitely keeping squats in, I don't want to lose an ounce of strength; if I can maintain, I'll be fine.What's everyone's progress like? Been a while.
Affinity
Member
Mr. Snrub said:
I think I might take some of this workout and apply it to mine. Last summer I had a pretty good routine down, but once semester started I completely stopped working out and now I can't seem to get back into it. That and I have this annoying chest pain ever since I stopped working out last summer (got worse throughout the past two semesters of not working out). Once I get some health insurance I'll get it checked out...
These days I kinds just go into the gym and figure it out as I go. No predetermined routine. I loosely organize it into splits, and I've been doing this long enough to intuitively work everything in. Generally when I do chest, I do back. If I do arms, I'll also do shoulder. When I do legs (I'm a bitch when it comes to leg workouts), I get those other small muscle sections in. I incorporate a lot of various grip widths into my workouts, I do lots of pyramid schemes, and lots of lb/rep variation.
I have also been known to 'make-up' a few exercises here and there. For example on the lat pulldown, I stand with extended arms straightforward parallel to the ground, palms open over the bar (narrow/mid or wide), and use just the shoulders/triceps to lower the bar. Keeping posture absolutely upright, I keep the arms very straight, down and back up. One rep ends at the starting position with arms straight out (do not go higher), hold for the burn of the resistance and repeat. It feels so good, and my shoulders are like machines after 2 years of this. Alright I didn't make it up, but it is a nifty exercise that I was taught.
oh, form is very important with that movement... done correctly, it'll also get your entire upper body including stomach feeling nice and tight afterwards.
... you can do this lying down on a bench as well. Similar to skull crushers, but with straight arms all the way back. It will fuck you up.
I have also been known to 'make-up' a few exercises here and there. For example on the lat pulldown, I stand with extended arms straightforward parallel to the ground, palms open over the bar (narrow/mid or wide), and use just the shoulders/triceps to lower the bar. Keeping posture absolutely upright, I keep the arms very straight, down and back up. One rep ends at the starting position with arms straight out (do not go higher), hold for the burn of the resistance and repeat. It feels so good, and my shoulders are like machines after 2 years of this. Alright I didn't make it up, but it is a nifty exercise that I was taught.
oh, form is very important with that movement... done correctly, it'll also get your entire upper body including stomach feeling nice and tight afterwards.... you can do this lying down on a bench as well. Similar to skull crushers, but with straight arms all the way back. It will fuck you up.
beelzebozo
Jealous Bastard
sure, make a new thread, dude. sounds good.
this one was tainted by the drama, and generally speaking i prefer to save the drama for me mama.
this one was tainted by the drama, and generally speaking i prefer to save the drama for me mama.
For a new thread.
You need to be able to update the OP.
I wouldn't mind creating a template here with sections, titles etc. but I'm a much lazier person than Glanton, so people will need to chip in on filling in the actual information.
Also, welcome back, what were you banned for anyway?
You need to be able to update the OP.
I wouldn't mind creating a template here with sections, titles etc. but I'm a much lazier person than Glanton, so people will need to chip in on filling in the actual information.
Also, welcome back, what were you banned for anyway?
Anton Sugar
Member
Chichikov said:
I agree. It looks like we're heading toward a new thread, so I'll start working on a template for it and take information from the old OP. If anyone has ideas/request for the new OP, let me hear 'em.
I was banned because someone made a post about a game called "Chronometer" and I was the first poster...and all I said was that I hated games with Chrono in the title that had nothing to do with Chrono trigger.
Guess it could have been considered trolling, but hey, it was a legitimate representation of my feelings (oh year after year of waiting for a sequel! Woe is me.). A mod didn't agree, apparently.
lil smoke said:I have also been known to 'make-up' a few exercises here and there. For example on the lat pulldown, I stand with extended arms straightforward parallel to the ground, palms open over the bar (narrow/mid or wide), and use just the shoulders/triceps to lower the bar. Keeping posture absolutely upright, I keep the arms very straight, down and back up. One rep ends at the starting position with arms straight out (do not go higher), hold for the burn of the resistance and repeat. It feels so good, and my shoulders are like machines after 2 years of this. Alright I didn't make it up, but it is a nifty exercise that I was taught.
so you're describing straight arm pulldowns (a pre-fatigue isolation lat workout) and a variation of pull overs, i'm sure nobody else has ever done them before =D
MrToughPants
Brian Burke punched my mom
lil smoke said:
Pulldowns & tricep pulldowns do look gay. :lol
Heavy pullovers are very hard to do with a straight bar much more so than tacky machine cable pulls.
I started doing pullups in the barn this week on the support beams, 15 x 1.5 inch, which is really hard on the hands. I can do 20x and then keep on doing sets of 15-10x through out an hour or so while doing yard work. I did 70lbs x 5 in an army duffel bag. I think it would be alot easier with a pullup bar and a belt the calusses in my hands are growing out of hand.
Also did 147-150lbs skullcrushers x 5, 245-250lbs db incline press and 90lbs db flys @ 175 got video, that's with a tweak in my shoudler too :lol
http://www.youtube.com/watch?v=-QejVZNYzpU
Mr. Snrub said:I agree. It looks like we're heading toward a new thread, so I'll start working on a template for it and take information from the old OP. If anyone has ideas/request for the new OP, let me hear 'em.
I was banned because someone made a post about a game called "Chronometer" and I was the first poster...and all I said was that I hated games with Chrono in the title that had nothing to do with Chrono trigger.
Guess it could have been considered trolling, but hey, it was a legitimate representation of my feelings (oh year after year of waiting for a sequel! Woe is me.). A mod didn't agree, apparently.
You got a couple weeks ban for that shit, seriously :lol
Stop going over to the crazy side people! Nothing good will come of it!
I'm still not getting sore from squats. The muscles above my knees (thighs) get a bit sore and gooey-feeling, but I'm never sore the day after and I never have problems walking up stairs.
I don't know if my form is wrong or what. By the end of the third set (I'm doing 3x5), it's very hard to get the bar back up and in standing position, but I just never get sore.
I don't know if my form is wrong or what. By the end of the third set (I'm doing 3x5), it's very hard to get the bar back up and in standing position, but I just never get sore.
Anton Sugar
Member
Ace 8095 said:
Definitely. I'll be perusing the thread for particular posts, but obviously I won't be able to find them all. If anyone has any in mind, let me know. Chichikov, didn't you say you copied Glanton's OP? Can you send that to me? Does anyone have the link to the title image?
winnarps said:
Soreness is not an absolute indicator of progress. My hamstrings would get slightly sore after certain days of squats, or just my entire leg would, but not all the time. Are you sure you're hitting the proper depth?
RumblingRosco
Member
winnarps said:
If you're slowly increasing the weight you're pushing from week to week, then don't worry about it, even more so if you're starting to notice an increase in the appearance of your legs. The ultimate measure for if you're benefiting from your exercising isn't how sore you feel, it's how much more you're capable of lifting or how much muscular growth you can see.
In regards to Snrub, I'm fine with a new thread. More pictures and a link to this thread would be good to start. Everyone loves pictures.
I missed my lifting today, and fuck I hate how it makes me feel to not lift on a lifting day. I can't wait for tomorrow to roll around though.
I've gone all the way down to the ground before with a whole set of squats. Didn't think it was great for form though, and puts a lot of added pressure on the knees. So I just go down 'til I'm only slightly past parallel with the ground and then go back up.
I've only been working out for a week +1 day though. I used to run cross country years ago, and I remember always being sore from lunges and such, but these squats ain't doing a thing soreness-wise.
I went from a 115lbs. squat to 145lbs. just to see if I could, and it was much harder. Still nothing sore, but it was hard to finish that last set.
I've only been working out for a week +1 day though. I used to run cross country years ago, and I remember always being sore from lunges and such, but these squats ain't doing a thing soreness-wise.
I went from a 115lbs. squat to 145lbs. just to see if I could, and it was much harder. Still nothing sore, but it was hard to finish that last set.
Anton Sugar
Member
Smoke, I know you hate me for this, but that one has the incorrect spelling of STRENGTH.
Hmm, well, that's still pretty light weight but you sound like you're progressing well! Make sure you're definitely hitting parallel. And for now...as long as you're getting results, who gives a fuck if you're sore or not?
Hmm, well, that's still pretty light weight but you sound like you're progressing well! Make sure you're definitely hitting parallel. And for now...as long as you're getting results, who gives a fuck if you're sore or not?
winnarps said:
i would start getting worried if you start developing a dull ache around the knee and down the shins. I get these pains (never get sore from squats) and I think it's because I am not initiating enough hip drive. I am disabled right now (deadlift injury) but I can't wait to get back to squats and go at it again. BTW, I highly recommend chiropractors to anyone with a back injury - i cannot believe how much progress I've made in the last 4 days.
mr stroke
Member
I am in for a new thread, but would miss this old one
suggestion-
Include Pics!!!
and some Youtube links like this-
http://youtube.com/watch?v=6TlbDQUWs0s
(power clean)
links like that are a world of help to someone like me who has to see it rather than read it.(would have never been able to power clean with out an instructor if it wasn't for videos like that)
suggestion-
Include Pics!!!
and some Youtube links like this-
http://youtube.com/watch?v=6TlbDQUWs0s
(power clean)
links like that are a world of help to someone like me who has to see it rather than read it.(would have never been able to power clean with out an instructor if it wasn't for videos like that)
mr stroke said:I am in for a new thread, but would miss this old one
suggestion-
Include Pics!!!
and some Youtube links like this-
http://youtube.com/watch?v=6TlbDQUWs0s
(power clean)
links like that are a world of help to someone like me who has to see it rather than read it.(would have never been able to power clean with out an instructor if it wasn't for videos like that)
Do you have http://www.exrx.net/ bookmarked? Clear descriptions of a wide variety of exercises including the muscles worked and the mechanic used. Excellent resource for program building.
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