I have a massive fear of squats. How are you meant to move up in weight without dying?
Progessively. Just add 5-10lbs every two to four weeks or so.
use a light weight and build up slowly. You'll get respect for actually doing them. If you're still apprehensive, get someone to support you....but that will involve them hugging you from behind and following the your movement as you squat and then stand.....
Squats will be part of the arsenal of anybody who is serious about muscular development. Guarantee it.
Squats will be part of the arsenal of anybody who is serious about muscular development. Guarantee it.
Blackbelts are just whitebelts who have never quit.
Start with the bar or do shadow squats to get your form right too.
I mean I did 50kg pretty easy yesterday felt like I could do more, last time I did 60kg though I dropped straight away. That was a long time ago though. I just feel so scared!
I tend to increase my squat weight very slowly. I mean I could easily rep 80kgs for 5 reps, but my form will start suffering and my knees even more.. Meaning I have to keep the weight low and do the movement very slow (which puts loads of stress on your muscles anyway) to keep my form correct
My squat has gone up nearly 100 lbs and my deadlift 30 lbs since I started 5x5s. My bench has only gone up 15 lbs or so.
However I think I finally figured it out today! Widened my grip up, focused on my breathing, and took a 5-6 minute rest (longer than I've ever taken) between sets and ended up not even needing a spot on a weight that I was barely putting up last time. feelsgoodman
However I think I finally figured it out today! Widened my grip up, focused on my breathing, and took a 5-6 minute rest (longer than I've ever taken) between sets and ended up not even needing a spot on a weight that I was barely putting up last time. feelsgoodman
My squats started at 40kg and went up to 100kg within a 3-4 months doing it once a week. Just increase the weight gradually and you won't have any problems.
Did the cut down version of the 300 routine yesterday, once again nearly died.
Ache quite a lot today, but I think it is from neglecting to do that routine for a while; I had a shake straight after and then had eggs and beans and cottage cheese
Ache quite a lot today, but I think it is from neglecting to do that routine for a while; I had a shake straight after and then had eggs and beans and cottage cheese
Any tips for dropping a few pounds? I'm not particularily overweight, but I do have a little extra fat covering my abs that I'd like to get rid of. The internet is surprisingly unhelpful on this because everyone is telling you losing weight is impossible on your own and trying to get you to spend $50 on their diet and exercise plan. What is there out there that can help me figure out a decent nutrition plan?
Eat better exercise more is always good if not particularly helpful. Cardio for just burning fat IMO, but I'm not sure if everyone will agree on here, and I can bet money on someone else saying it's bullshit. Everyone is different, that's why it's so hard.
don't eat 3 hours before you go to sleep.
stay away from carbs, you don't need them.
don't eat any junk foods.
drink water.
eat 5-6 small meals per day rather then 2-3 big meals.
if you keep that up for a couple of months you'll be just skinny enough to barely see your rib cage
stay away from carbs, you don't need them.
don't eat any junk foods.
drink water.
eat 5-6 small meals per day rather then 2-3 big meals.
if you keep that up for a couple of months you'll be just skinny enough to barely see your rib cage
Last edited by HaiBai (2010-10-21 20:34:13)
As far as eating, follow Hai's adivce, plus:
Try to eat a lot of protein, it will make you feel fuller so you won't need to eat as much.
Drinking a lot of water can help this too.
For exercise:
Normal cardio (which I'm sure you know how to do)
Or HIIT, which has been proven to be more effective for fat loss. Basically, you sprint for 30-60 seconds and then walk for an equal amount of time on an off for as long as you can (it will probably be less than 10 minutes.)
Just remember that to lose fat, you need to be under maintenance. If 3,000 calories a day keeps you at your current weight, than you need to be getting less than that everyday.
Try to eat a lot of protein, it will make you feel fuller so you won't need to eat as much.
Drinking a lot of water can help this too.
For exercise:
Normal cardio (which I'm sure you know how to do)
Or HIIT, which has been proven to be more effective for fat loss. Basically, you sprint for 30-60 seconds and then walk for an equal amount of time on an off for as long as you can (it will probably be less than 10 minutes.)
Just remember that to lose fat, you need to be under maintenance. If 3,000 calories a day keeps you at your current weight, than you need to be getting less than that everyday.
this is good advice but you still need carbs for energy complex carbs like whole weat pasta's and oatmeal, maybe 1-2 servings a day.HaiBai wrote:
don't eat 3 hours before you go to sleep.
stay away from carbs simple carbs, you don't need them.
don't eat any junk foods.
drink water.
eat 5-6 small meals per day rather then 2-3 big meals.
if you keep that up for a couple of months you'll be just skinny enough to barely see your rib cage
*STOP DRINKING BEER AND EVEN LIQUOR
i'm out.SonderKommando wrote:
*STOP DRINKING BEER AND EVEN LIQUOR
Managed 50KG on the smith machine the other day. My target is body weight, currently 65KG.
Any super secret tips to get ripped uper body? I've certainly improved since I've been at the gym but progress is still kinda slow. I'm doing 10 sets of 5 reps on the smith machine, and 5 sets of 70 reps stomach crunches, and 5 sets of 20 reps of reverse crunches with 20KG on my chest. I have a protien/calorie milkshake thing before and after working out, and I'm also trying to get more protein in my diet, I'm more looking for tips on excercises.
Any super secret tips to get ripped uper body? I've certainly improved since I've been at the gym but progress is still kinda slow. I'm doing 10 sets of 5 reps on the smith machine, and 5 sets of 70 reps stomach crunches, and 5 sets of 20 reps of reverse crunches with 20KG on my chest. I have a protien/calorie milkshake thing before and after working out, and I'm also trying to get more protein in my diet, I'm more looking for tips on excercises.
Finfag how tall are you
Bout 5" 10'
Get off the smith machine.... its for girls and old men. Workout more than just your fuckign upper body you douche. Compound exercises like squats, deadlifts, hang cleans..... Work this split for awhileFinray wrote:
Managed 50KG on the smith machine the other day. My target is body weight, currently 65KG.
Any super secret tips to get ripped uper body? I've certainly improved since I've been at the gym but progress is still kinda slow. I'm doing 10 sets of 5 reps on the smith machine, and 5 sets of 70 reps stomach crunches, and 5 sets of 20 reps of reverse crunches with 20KG on my chest. I have a protien/calorie milkshake thing before and after working out, and I'm also trying to get more protein in my diet, I'm more looking for tips on excercises.
Legs day one
Chest and Tris-day two
Back and Bi day- day three
Shoulders (front delts rea delts and traps- day four
Abs- Day Five
two days of rest mixed in
Eat properly 5-6 meals a day, low fat and simple carbs\high protiein. 3-4 sets of 8-12 reps.
Ur doin it all wrong.
Do more than just Chest and abs, you'll look even more of a douche.
At least whole upper body workout IMO, shoulders, arms, back especially. I love how my back has some pretty good definition now.
Try doing some dumb-bell flys and incline presses for your chest.
Less crunches, more leg raises/reverse crunches.
At least whole upper body workout IMO, shoulders, arms, back especially. I love how my back has some pretty good definition now.
Try doing some dumb-bell flys and incline presses for your chest.
Less crunches, more leg raises/reverse crunches.
What's the benefit of working my lower body too? I don't want to and don't need to. Woulda thought more upper body specific workouts would be better than ones that do both.
Also what's wrong with the smith machine? It's just like a bench press just safer. Best I've got in the gym. All the rest is cardio, free weights (up to 20KG) or machines, which all suck.
Also I don't really control my diet much, since I'm not the one buying the food. I'm not looking for proper bodybuilders bible guidelines, just some achievable tips.
Also my life is too hectic atm to get five days workouts in
Also what's wrong with the smith machine? It's just like a bench press just safer. Best I've got in the gym. All the rest is cardio, free weights (up to 20KG) or machines, which all suck.
Also I don't really control my diet much, since I'm not the one buying the food. I'm not looking for proper bodybuilders bible guidelines, just some achievable tips.
Also my life is too hectic atm to get five days workouts in
So do what I said, but put a leg day in as well.
If the smith machine is over a bench, you can do the incline presses no problem, and up to 20kg should be enough for flys and arms.
You won't be doing the core exercises, but if you can't/won't go to another gym then you're not going improve as much as you might.
If the smith machine is over a bench, you can do the incline presses no problem, and up to 20kg should be enough for flys and arms.
You won't be doing the core exercises, but if you can't/won't go to another gym then you're not going improve as much as you might.
Hectic? I worked two fucking jobs and was a full time student and found time to lift 5 days a week. Excueses. The smith machine balances the weigth for you, free weights force your muscles to do the balancing which is better for strength training in my opinion.Finray wrote:
What's the benefit of working my lower body too? I don't want to and don't need to. Woulda thought more upper body specific workouts would be better than ones that do both.
Also what's wrong with the smith machine? It's just like a bench press just safer. Best I've got in the gym. All the rest is cardio, free weights (up to 20KG) or machines, which all suck.
Also I don't really control my diet much, since I'm not the one buying the food. I'm not looking for proper bodybuilders bible guidelines, just some achievable tips.
Also my life is too hectic atm to get five days workouts in
Compound lifts like squats and deads work more than just legs and back respectively. They are compound lifts that will improve your overall strength in other areas too.
If I could get to the gym 5 times a week I would. No excuses about it.
So what should I do? Try the same lifting as the smith machine but with free weights?
So what should I do? Try the same lifting as the smith machine but with free weights?
Yes.
But less weight obviously, the smith makes 20kg feel about 2kg
But less weight obviously, the smith makes 20kg feel about 2kg
Last edited by PrivateVendetta (2010-10-22 11:26:11)