lator-illa
Well-known member
currently on 5/3/1. In fact I just started recently. Kinda regret not starting it earlier in my lifting 'career'.
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Working out! Fitness! Nutrition!
- Thread starter Taleb
- Start date
So you sayin this cause im black? hahaha
on the facebook group i think im one of the only ebony-skinned active guys on there... the other people are caucasian from what i can see.
CC is more of a long term program to develop your strength slowly but surely in a "natural manner" as its how the body was designed to move...with your own bodyweight.
Weights certainly work for a lot of people but personally, since i dont like weights, or depending on a gym, i choose calisthenics. PM me your email and ill give you access to my g-drive with the pdf version of the books, (and some other books i had looked at). Then you can make up your mind as to what is best for you
Nobody's judging the amount of weight you do, just do your own thing.
I'm 175
Sent from my tablet using my paws
Shipping price is obscene on that ****.
Which sucks cuz I need chalk badly (forgot my tupperware of it at the gym and it got jacked)... been slacking on my dead lifting because of it.
This is me at 185lbs deadlift
https://www.youtube.com/watch?v=xjUUmH2FMdM&feature=player_detailpage
Roomie
Banned
I think that's one of the most important things people need to remember in a gym and they typically do not. Who cares who else is doing what. Worry about you and what you're doing. Everyone in a gym is on a different level. Keep to your own goals and go about your routine. I've seen many people become intimidated by others and end up going less and less or not at all.
Yep everyone has different goals. My goal is to be there & not be a tub of lard. But I won't deny it does make me feel better & give me an ego boost. Hey, who doesn't go out there & get a confidence boost? It certainly makes your body better looking
Sent from my Phone, dont judge the grammar
THERE AINT NO TONES IN HERE!
http://thisiswhyyourejacked.com/a-body-fat-percent-picture-guide/
ahha, im around "hard" wanna get cut
http://thisiswhyyourejacked.com/a-body-fat-percent-picture-guide/
ahha, im around "hard" wanna get cut
wearelopey
Well-known member
Hey everyone,
so I want you guys to review my workout scheme. I made it up about 8 months ago and have been going strong. Looking to change it up soon though!
I work out monday to friday, 5 days a week.
I choose 4 exercises per day and do 4 sets of each one. I finish 4 sets on each exercise before moving to the next.
My rep scheme is low, between 6-10 usually. It is a split routine consisting of: chest, back, shoulders, legs, arms/abs
chest: bench press, incline bench press, flys, ab work (crunches etc)
back: pull ups, horizontal rows (im lying on a special bench so my low back is supported), kroc rows, shrugs
shoulders: standing shoulder press, side dumbbell raises, rear dumbbell raises, rotator cuff work
legs: squats, lunges, back extensions, calf work
arms/abs: hammer curls, overhead dumbbell (french) press, straight barbell curls, lying french press, 2 ab exercises (varies)
I try to keep my time in the gym between 30-60 mins
To give you an idea of how much I lift: bench press 175 4x6, horizontal rows 120 4x8, shoulder press 120 4x7, squat 265 4x5
So, where am I going wrong, what am I doing right. Anyone wanna suggest a new workout plan?
Pretty much looking for a workout plan to get me through the summer; I can dedicate a solid 4 months to whatever I do next.
Im trying to 'cut' right now, slowly but surely. Basically just clean eating as much as I can, trying to get lots of protein in, lower fats etc.
Strength would be my goal over size, but with strength comes size as well.
To be honest Im thinking about re-doing starting strength just to see how far I can get on it. I absolutely love functional lifts, ones that stimulate the most muscle fibers. The less accessory work the better.
Might also try and get into olympic lifting next year at school (UofT).
So; Review!
so I want you guys to review my workout scheme. I made it up about 8 months ago and have been going strong. Looking to change it up soon though!
I work out monday to friday, 5 days a week.
I choose 4 exercises per day and do 4 sets of each one. I finish 4 sets on each exercise before moving to the next.
My rep scheme is low, between 6-10 usually. It is a split routine consisting of: chest, back, shoulders, legs, arms/abs
chest: bench press, incline bench press, flys, ab work (crunches etc)
back: pull ups, horizontal rows (im lying on a special bench so my low back is supported), kroc rows, shrugs
shoulders: standing shoulder press, side dumbbell raises, rear dumbbell raises, rotator cuff work
legs: squats, lunges, back extensions, calf work
arms/abs: hammer curls, overhead dumbbell (french) press, straight barbell curls, lying french press, 2 ab exercises (varies)
I try to keep my time in the gym between 30-60 mins
To give you an idea of how much I lift: bench press 175 4x6, horizontal rows 120 4x8, shoulder press 120 4x7, squat 265 4x5
So, where am I going wrong, what am I doing right. Anyone wanna suggest a new workout plan?
Pretty much looking for a workout plan to get me through the summer; I can dedicate a solid 4 months to whatever I do next.
Im trying to 'cut' right now, slowly but surely. Basically just clean eating as much as I can, trying to get lots of protein in, lower fats etc.
Strength would be my goal over size, but with strength comes size as well.
To be honest Im thinking about re-doing starting strength just to see how far I can get on it. I absolutely love functional lifts, ones that stimulate the most muscle fibers. The less accessory work the better.
Might also try and get into olympic lifting next year at school (UofT).
So; Review!
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vrus
Well-known member
if it's working for ya, it's workin.
You can use this as a rough guideline of where ya stand on your lifts. http://exrx.net/Testing/WeightLifting/StrengthStandards.html
You can use this as a rough guideline of where ya stand on your lifts. http://exrx.net/Testing/WeightLifting/StrengthStandards.html
dizzy929
Well-known member
This means your bar placement is wrong. People who use padding are doing it wrong. Get someone who knows how to squat properly to show you where the bar should be placed. Kinda hard to explain but it's suppose to rest in the area of your rear delt upper trap, there'[s a nice little indent where the bar will rest. The bar should not be pressing on your upper spine bone, this is wrong and will hurt. Get your placement right and I guarantee you will feel no pain.
dizzy929
Well-known member
Not always the case. Stick to the big compound lifts, keep rep range low and intensity high and you will be focusing on primarily on strength, you will put on some size naturally but a lot less than if you are doing a routine focused on hypertrophy. Also I highly recommend oly lifting, I've been doing a lot of it this winter and I can't say enough. Functional core strength is where it's at IMO. I would highly suggest getting someone who knows what they're doing to show you proper form/technique. Once you start upping the weight on those lifts specifically C&J and snach, form and technique is everything.
vrus
Well-known member
+1 - if you're back is hurting, something is wrong!!
just to further expand into this , there are two styles of squatting: high bar (olympics) and low bar (power)
If you want to squat with the bar high, the bar rests on top of your traps
If you squat with the bar low, the bar rests across your traps and sits on top of your delts.
There is also a lot more to the lifts, so I think you should be watching a few youtube videos for techniques.
Either way, your traps and shoulders will be sore for a week or two getting used to it ...
toshison
Well-known member
Yeah pain on the squat with 65lbs is unusual. I mean, I imagine some slender females wtih no traps and not much meat at all on them could feel more discomfort than big burly guys with thick traps but in this case it sounds like the bar is resting to high - like on the neck.
toshison
Well-known member
If you are still making progress in the right direction, just keep doing it until it stops working.
However, Im not sure if trying to build strength while you are also trying cut at the same time is the way to go. I think if you are trying to cut, just maintaining your strength is a more practical goal. If you do gain strength, thats great but I find its kind of hard to do that when you are somewhat deflated from eating less. If you are trying to cut, let that be your goal until you reach your desired bodyfat % and then start eating more and focus on strength.
Something that I found that woke up my body was taking a break from split routines - training muscle groups once per week and instead going to a full body workout 3 times a week. You won't be able to do the same amount of exercises per muscle group but what you can do is create 2 or more different full body workouts and then rotate through them.
For example (no need to follow this, just an idea of what I was doing):
Workout 1 (monday) - Squats, Standing Military Press, Barbell Rows, Flat Bench press (dumbell or barbell), 1 Bicep exercise (optional), 1 tricep exercise (optional), abs
Workout 2 (Wednesday) - Deadlifts, Pullups, Incline Bench Press, Side Lateral raises, 1 Bicep exercise (optional), 1 tricep exercise (optional), calf raises
Workout 3 (Friday) - Same as workout 1
Workout 4 (Sunday or next Monday) - Same as workout 2
keep alternating etc...
I found changing it up and doing this to be highly effective at busting through strength plateaus. Lot to be said about upping the frequency and the amount of times you hit a muscle group per week.
For me, normally using a split I would smash my legs with multiple exercises and get them so sore it would take a week to recover but I did hit a bit of a strength plateau. I found that going to the fullbody workout frequency, really trimming down the amount of exercises I would do helped in a big way and I made some very dramatic strength increases on my squat. I also think that changing the order in which the muscles are worked out helps too. Like in workout 1, I do legs and then do shoulders before back and chest where as in workout 2, the shoulder exercise comes after chest. I just think its a good way give priority to other muscles.
So I would recommend giving it a shot for a few weeks. It might feel wierd at first because you might walk out of the gym feeling like you didn't do each muscle group justice because your muscles are use to more volume. But, you need to keep that in check because if you end up doing too many sets, the one day rest between workouts won't give you enough time to recover. You want to do just enough that you can pretty much recover from the one day of rest.
the pain isn't on my spine or anything it's just the bar rest across the top. It's uncomfortable, not painful like I'm going to break my back or anything. I believe from the pictures I googled that it's low bar I'm doing. It probably is just bugging me right now 'cause I haven't done them in months
From the sounds of it you just need a nice massage
mmm that'd be nice
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