1. Post #1001
    Dennab
    January 2012
    609 Posts
    Two quick questions to the SS PP routine... I think it sounds a little too short, is it possible i could do another routine while fitting that one in? Also, i think it was answered before, but then i ask again, do the routine work your core?
    Thanks in advance.
    A trap many people fall into when starting to lift weights is the myth of quantity = quality. You don't need to do a million isolations and whatnot like bodybuilders do, at least not when starting out. If you do it right, you're going to be exhausted after doing those big compound lifts.
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  2. Post #1002

    May 2011
    29 Posts
    A trap many people fall into when starting to lift weights is the myth of quantity = quality. You don't need to do a million isolations and whatnot like bodybuilders do, at least not when starting out. If you do it right, you're going to be exhausted after doing those big compound lifts.
    Okay, thanks a lot. My only problem is with deadlift, but i will train my posture next time i go to the gym.
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  3. Post #1003
    Gold Member
    Seith's Avatar
    August 2006
    3,196 Posts
    Two quick questions to the SS PP routine... I think it sounds a little too short, is it possible i could do another routine while fitting that one in? Also, i think it was answered before, but then i ask again, do the routine work your core?
    Thanks in advance.
    Short? If you just started lifting weight, prepare to curse the guy who invented it.

    Edited:

    Okay, thanks a lot. My only problem is with deadlift, but i will train my posture next time i go to the gym.
    Unless you have flexibility issues or any injuries, it's not a problem but the solution.
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  4. Post #1004
    Gold Member
    bilo's Avatar
    May 2005
    279 Posts
    Okay, thanks a lot. My only problem is with deadlift, but i will train my posture next time i go to the gym.
    Same with me. I constantly have lower back Problems and Deadlifts really fuck me up. Im desperately looking for an alternative excercise which has similar effects to deadlifts but doesn't put so much stress on the lower back.
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  5. Post #1005
    D0C H.'s Avatar
    August 2009
    4,579 Posts
    Like I said, I have a pretty bad back, and for a long time there I didn't really do any exercises that touched my back because it would cause it to hurt for days after. But I decided to ignore the pain and see where it got me one day.

    Turns out, after I actually built some muscle on my back, a surprisingly large amount of the pain is gone now. Probably because I now have the muscle needed to have proper posture, which relieves stress on my vertebra.

    Moral of the story is: Do exercises for your back, even if it hurts a bit at first, it might just turn out to help in the end.*

    (*This advice should be taken lightly, I am not a doctor and am only speaking from experience)
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  6. Post #1006
    Dennab
    January 2012
    609 Posts
    I haven't done deadlifts in a while because they aggravate an old back injury. I can do rack pulls just fine though, which really slam the lats and traps.
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  7. Post #1007
    Gold Member
    Seith's Avatar
    August 2006
    3,196 Posts
    Same with me. I constantly have lower back Problems and Deadlifts really fuck me up. Im desperately looking for an alternative excercise which has similar effects to deadlifts but doesn't put so much stress on the lower back.
    Looking for an alternative? There is no alternative when it comes to Deadlifts; they activate almost every single motor unit in the body. To say you are looking for an alternative, is to say you are looking for an alternative to working out!

    I hear this nuisance each and every time - I've got back problem. The fuck is back problems? is it professionally diagnosed, or does your lower back just hurt? If it's wasn't, ever, professionally diagnosed here is why you should do them:

    1. Weak posterior chain is related very much to back pain; Most people suffer from a weak posterior chain and by not doing Deadlifts you actually aggravate the issue even more, as you choose to neglect it.

    2. It can fix your posture; Again, Deadlifts strengthen almost your entire back area, creating a stronger back that could improve your bad posture and by thus improving your low back problems. (back pain is posture related)

    Find a better coach, because it shouldn't be causing back pain if you start low and with the right form. Unless you have flexibility issues or any injuries professionally diagnosed, the Deadlift is a staple in your training and life.
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  8. Post #1008
    Gold Member
    Jallen's Avatar
    December 2007
    7,471 Posts
    Been doing SL 5x5 and I'm starting to find it very hard to increase on squats.
    I did 210lbs on squats today and I found it really difficult when going low enough. I guess I should start doing 3x5 instead.
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  9. Post #1009
    Gold Member
    Seith's Avatar
    August 2006
    3,196 Posts
    http://www.facepunch.com/threads/118...7#post35804007

    "Genes may explain why some people frown upon meat"
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  10. Post #1010
    hang you're self
    G71tc4's Avatar
    March 2008
    4,638 Posts
    now i want a steak
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  11. Post #1011
    Bleach Qeef's Avatar
    June 2007
    1,567 Posts
    layne norton's faggot ass can go fuck himself

    i got banned for a week for saying i wasn't impressed with his lifting.


    layne doesn't even look like he lifts in a shirt, is a faggot and probably isn't even natty.
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  12. Post #1012
    Gold Member
    spree's Avatar
    December 2009
    773 Posts
    sup bros, I do some weight training/cardio at home (like, 45 minutes every other day) and I currently take whey protein shakes after my workout, I will be hitting the gym in summer. My dad is a marathon runner and bought Creatine and said I should try it as it really helps with muscle growth. I'm turning 18 in 10 days and weigh about 81 kg, don't exactly know my height (not a 6 footer or anything) but I'm pretty close to that.

    Past 4 years I changed my diet completely and have been going with healthy foods most of the time. Lost about 11kg which is a pretty nice. Though I might share maybe it affects with the creatine thing. I don't look fat but I obviously still have some fat here and there (bit of man boobs, fat in arms and legs), just saying this cause Creatine is a weight gainer, no? I don't eat a lot of meats (Maybe twice in a month).

    So should I ditch the whey and go for the creatine? All I really want is a good chest, and arms. (Also back, and shoulders).

    Thanks guys <3
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  13. Post #1013
    NotMeh works out at home.
    Perfumly's Avatar
    June 2009
    11,899 Posts
    layne norton's faggot ass can go fuck himself

    i got banned for a week for saying i wasn't impressed with his lifting.


    layne doesn't even look like he lifts in a shirt, is a faggot and probably isn't even natty.

    jeez does this faggot even lift? not impressed at all 0/10
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  14. Post #1014
    hang you're self
    G71tc4's Avatar
    March 2008
    4,638 Posts

    jeez does this faggot even lift? not impressed at all 0/10
    LMAO1/2plate!!!111!!!
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  15. Post #1015
    Bleach Qeef's Avatar
    June 2007
    1,567 Posts

    jeez does this faggot even lift? not impressed at all 0/10
    he looks like complete shit in the off season, doesn't even look like he lifts in a t shirt.

    he competes at like 180 or 190. and strong angle on that pic.

    the man's 30 years old and can't bench 405.

    EDIT


    that pics jim cordova, l2think. The manlet of all manlets.
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  16. Post #1016
    Kabstrac's Avatar
    April 2012
    3,186 Posts
    sup bros, I do some weight training/cardio at home (like, 45 minutes every other day) and I currently take whey protein shakes after my workout, I will be hitting the gym in summer. My dad is a marathon runner and bought Creatine and said I should try it as it really helps with muscle growth. I'm turning 18 in 10 days and weigh about 81 kg, don't exactly know my height (not a 6 footer or anything) but I'm pretty close to that.

    Past 4 years I changed my diet completely and have been going with healthy foods most of the time. Lost about 11kg which is a pretty nice. Though I might share maybe it affects with the creatine thing. I don't look fat but I obviously still have some fat here and there (bit of man boobs, fat in arms and legs), just saying this cause Creatine is a weight gainer, no? I don't eat a lot of meats (Maybe twice in a month).

    So should I ditch the whey and go for the creatine? All I really want is a good chest, and arms. (Also back, and shoulders).

    Thanks guys <3
    Creatine doesn't do anything for weight gain aside from added muscle

    "Creatine supplementation typically promotes gains in body mass and/or fat free mass. Some have suggested that because the gains are fairly rapid, that the gains must be fluid retention. The initial weight gain may promote some water retention, but a number of recent studies do not support this concept.

    Most studies that have evaluated the effects of creatine supplementation on fluid retention and body composition indicate that although total body water increases, the increase appears to be proportional to the weight gained. Muscle is about 73% water. Therefore, if someone gained 10 pounds of muscle, 7.3 pounds of the weight gain would be water.

    Numerous studies report that long-term creatine increases fat free mass without an increase in the percent of total body water. Additionally, several studies have found that these gains were accompanied by increased muscle fiber diameter (hypertrophy) and gains in strength. Consequently, the weight gain associated with long-term creatine supplementation appears to be muscle mass."

    http://www.menshealth.com/supplement...t_Creatine.php



    But, you should be taking both imo, or at very least the protein powder if you have trouble meeting protein requirements through food.
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  17. Post #1017
    VQ35HR's Avatar
    May 2010
    3,141 Posts
    lol@anyone who thought layne norton was natural
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  18. Post #1018
    Gold Member
    spree's Avatar
    December 2009
    773 Posts
    Creatine doesn't do anything for weight gain aside from added water weight and muscle

    "Creatine supplementation typically promotes gains in body mass and/or fat free mass. Some have suggested that because the gains are fairly rapid, that the gains must be fluid retention. The initial weight gain may promote some water retention, but a number of recent studies do not support this concept.

    Most studies that have evaluated the effects of creatine supplementation on fluid retention and body composition indicate that although total body water increases, the increase appears to be proportional to the weight gained. Muscle is about 73% water. Therefore, if someone gained 10 pounds of muscle, 7.3 pounds of the weight gain would be water.

    Numerous studies report that long-term creatine increases fat free mass without an increase in the percent of total body water. Additionally, several studies have found that these gains were accompanied by increased muscle fiber diameter (hypertrophy) and gains in strength. Consequently, the weight gain associated with long-term creatine supplementation appears to be muscle mass."

    http://www.menshealth.com/supplement...t_Creatine.php



    But, you should be taking both imo, or at very least the protein powder if you have trouble meeting protein requirements through food.
    Thanks a lot! I'll take Creatine mostly. I'll try to take a lot of high protein to avoid the shakes.
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  19. Post #1019
    Gold Member
    Region's Avatar
    June 2011
    2,364 Posts
    Creatine = Water weight and 3-4 reps on your workouts.

    Protein = Muscle building.


    From personal experience, i suggest that you only supplement protein. Creatine is not needed.
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  20. Post #1020
    Gold Member
    Jallen's Avatar
    December 2007
    7,471 Posts
    Thanks a lot! I'll take Creatine mostly. I'll try to take a lot of high protein to avoid the shakes.
    Getting an optimum amount of protein from your diet alone is extremely difficult. The guide I've frequently seen is 1 gram of protein per pound of body weight for making muscle gains. Well I weigh 180lbs, so I would have to eat 180 grams of protein every day. That's doable if you are a body builder who eats 6 high protein meals a day with nutrition as a key part of their life, but I and most everyday people do not have the time to ensure they eat such a large quantity of protein.


    If you are going to choose between protein shakes and creatine, pick protein. The creatine, while it has some benefits, is in no way essential.
    Protein on the other hand is the most important thing to give your body to allow growth and regeneration. If you do not get adequate protein, you will not get the benefit you could do, and if you really don't get enough, you can actually get weaker and lose muscle.

    In summary, pick protein over creatine.
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  21. Post #1021
    Dennab
    April 2010
    5,256 Posts
    Wow just when I thought the retardation in this section had ceased...
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  22. Post #1022
    Gold Member
    Jallen's Avatar
    December 2007
    7,471 Posts
    From whom?
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  23. Post #1023
    Gold Member
    Gmod Tomato's Avatar
    June 2006
    364 Posts
    Protein isn't THAT hard to get out of everyday meals, hell, I eat over 200g protein a day.

    1 can tuna = somewhere around 30g protein and it's not even filling.
    1 cup milk = 8g protein, easy to ingest
    literally any lean meat = lots of protein
    Eggs = 8g protein per egg (I drink mine raw to ingest it quick and easy)

    Just saying, if you pick the right foods 1g protein/lb of body weight isn't as difficult as you claim it to be.
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  24. Post #1024
    Gold Member
    Seith's Avatar
    August 2006
    3,196 Posts
    There are different egg sizes ranging from 3-6.6 if I recall correctly.

    Tuna, for the most part, is 28g maximum per can.

    1 cup of milk, 200ml, if I remember correctly is 6.6g of protein.

    meat = lots of protein depending on portion size, as in tuna versus meat, tuna contains a denser amount of protein per 100g.

    To say you touch 200g protein a day, of solid foods (milk included) is for the most part over bloated.
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  25. Post #1025
    Gold Member
    Maucer's Avatar
    August 2007
    2,305 Posts
    Cook your eggs. Eating then raw is just stupid.

    -Digestibility/bioavailability of cooked egg protein: 91% and raw 51%.
    http://jn.nutrition.org/content/128/10/1716.full
    -Risk of salmonella
    -Tastes like shit
    -Both have the same nutrients and amino acid profile

    Tuna, for the most part, is 28g maximum per can.
    P much all tuna cans here are 180 grams = 40 grams of protein (22g/100g)
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  26. Post #1026
    Gold Member
    sp00ks's Avatar
    January 2008
    11,988 Posts
    Eggs = 8g protein per egg (I drink mine raw to ingest it quick and easy)
    You in a hurry?
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  27. Post #1027
    Gold Member
    spree's Avatar
    December 2009
    773 Posts
    Creatine = Water weight and 3-4 reps on your workouts.

    Protein = Muscle building.


    From personal experience, i suggest that you only supplement protein. Creatine is not needed.
    Getting an optimum amount of protein from your diet alone is extremely difficult. The guide I've frequently seen is 1 gram of protein per pound of body weight for making muscle gains. Well I weigh 180lbs, so I would have to eat 180 grams of protein every day. That's doable if you are a body builder who eats 6 high protein meals a day with nutrition as a key part of their life, but I and most everyday people do not have the time to ensure they eat such a large quantity of protein.


    If you are going to choose between protein shakes and creatine, pick protein. The creatine, while it has some benefits, is in no way essential.
    Protein on the other hand is the most important thing to give your body to allow growth and regeneration. If you do not get adequate protein, you will not get the benefit you could do, and if you really don't get enough, you can actually get weaker and lose muscle.

    In summary, pick protein over creatine.
    Thanks a lot guys, I appreciate it. I'll stick with protein shakes then. It's damn good and I definitely saw an improvement from when I first started!
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  28. Post #1028
    Gold Member
    Binsky's Avatar
    April 2009
    3,436 Posts
    From whom?
    I assume he's referring to the creatine being "water weight" comment

    Edited:

    also, i'm proud of you for using an object pronoun correctly
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  29. Post #1029
    Gold Member
    Seith's Avatar
    August 2006
    3,196 Posts
    I assume he's referring to the creatine being "water weight" comment

    Edited:

    also, i'm proud of you for using an object pronoun correctly
    *Also. Proud because your engalish is weake ???
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  30. Post #1030
    CATS
    Craftsman's Avatar
    April 2009
    1,105 Posts
    So I'm going to start lifting weights, going to follow the Stronglifts 5x5 program. Anything I should think of during this time?
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  31. Post #1031

    May 2011
    29 Posts
    SS PP or SL5x5? I totally forgot about SL and just wanted to hear what i should use, as a complete newbie.
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  32. Post #1032
    Gold Member
    Binsky's Avatar
    April 2009
    3,436 Posts
    So I'm going to start lifting weights, going to follow the Stronglifts 5x5 program. Anything I should think of during this time?
    eat an assload

    Edited:

    lots of protein and shit. Also, watch videos on form if you're a beginner. Squats and DL's can be detrimental if you don't know what you're doing.

    Edited:

    *Also. Proud because your engalish is weake ???
    Water you on about, jew?
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  33. Post #1033
    CATS
    Craftsman's Avatar
    April 2009
    1,105 Posts
    eat an assload

    Edited:

    lots of protein and shit. Also, watch videos on form if you're a beginner. Squats and DL's can be detrimental if you don't know what you're doing.
    Yeah, I eat a lot of egg and meat already. I also checked out Squats from the Stronglifts guide, I just gotta get new shoes because I only got running shoes, used to do a lot of cardio. What are some good shoes for lifting in?
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  34. Post #1034
    crackberry's Avatar
    July 2009
    2,424 Posts
    I have just recently started to fix my forms on squat, and it sucks. I went from doing about 250 for 10 reps to only about 180, but I guess it is better to fix my form now before it causes actually problems.
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  35. Post #1035

    May 2010
    335 Posts
    Everything is shit right now.
    At my school I can easily without a problem squat 115 lbs for 5x5, and at least a set of 135 easily.
    At the gym, I can barely squat 100 5x5
    the only difference is the bars seem thicker, but theres no way because i can bench the same (pretty sure)
    and for deadlifts holy shit, at school we used trap bars and I could do a set of 185 no problem, barbell at the gym 135 is out of the question. I'll shit my back before I start

    and to top it all off I've lifted since august with a fucking horrid diet.

    6'0 155lbs, disgrace
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  36. Post #1036
    Kabstrac's Avatar
    April 2012
    3,186 Posts
    Yeah, I eat a lot of egg and meat already. I also checked out Squats from the Stronglifts guide, I just gotta get new shoes because I only got running shoes, used to do a lot of cardio. What are some good shoes for lifting in?
    No shoes, at least that's what I do

    Edited:

    Everything is shit right now.
    At my school I can easily without a problem squat 115 lbs for 5x5, and at least a set of 135 easily.
    At the gym, I can barely squat 100 5x5
    the only difference is the bars seem thicker, but theres no way because i can bench the same (pretty sure)
    and for deadlifts holy shit, at school we used trap bars and I could do a set of 185 no problem, barbell at the gym 135 is out of the question. I'll shit my back before I start

    and to top it all off I've lifted since august with a fucking horrid diet.

    6'0 155lbs, disgrace
    Are you not factoring in the bar's weights? IS that 115 counting plates only? Or 115 plates + bar?


    You should always include the bar weight, it's not like it doesn't add pressure. I'm gussing the one at school is 15--20lbs, and the one at the gym is probably 30-45lbs.
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  37. Post #1037

    May 2010
    335 Posts
    all weights include bar, assuming they both weigh 45, but there's no way they can
    weak
    i dont even know man
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  38. Post #1038
    Kabstrac's Avatar
    April 2012
    3,186 Posts
    all weights include bar, assuming they both weigh 45, but there's no way they can
    weak
    i dont even know man
    If the bar is thicker, then it's obviously heavier. What's your program and diet like? What are your goals?
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  39. Post #1039

    May 2010
    335 Posts
    sl 5x5 from august to january, then from jan to now i had to follow something for a weight training class in school, back to SL i guess

    i exaggerated on the horrible diet. i dont really drink anything other than water and milk. i love strawberries and grapes and I usually eat chicken, have a turkey sandwich, cereal, or some other stuff.
    working for strength
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  40. Post #1040
    Kabstrac's Avatar
    April 2012
    3,186 Posts
    sl 5x5 from august to january, then from jan to now i had to follow something for a weight training class in school, back to SL i guess

    i exaggerated on the horrible diet. i dont really drink anything other than water and milk. i love strawberries and grapes and I usually eat chicken, have a turkey sandwich, cereal, or some other stuff.
    working for strength
    If you've been lifting that long and you are on that low of weight lifts, I think your diet is crap as in you are not eating enough.

    It took me about 2 months to from 110x5 (base point, no prior leg work) squat to 200x5. Of course, that's just me, everyone is different and plus you're taller than me. But, I have a feeling you aren't getting enough calories. Count your calories for a few days, tell us what it was. Someone else on here will probably be able to help you better, assuming I'm not wrong

    I recommend livestrong.com myplate for calorie counting
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