Post: #4751

(03-26-2019 07:40 AM)the-dream Wrote:  What advice would you guys give a newbie on how to squat and deadlift? I'm trying to to "Starting Strength" which seems so simple on paper but feel like I'm doing it all wrong. I cannot afford a personal trainer.

Search for Alan Thrall's videos about Squat and Deadlift on youtube. Comprehensive amount of information fitted into not too long videos.

Post: #4752

(03-26-2019 07:40 AM)the-dream Wrote:  What advice would you guys give a newbie on how to squat and deadlift? I'm trying to to "Starting Strength" which seems so simple on paper but feel like I'm doing it all wrong. I cannot afford a personal trainer.

There are tons of videos online teaching the SS squat and deadlift forms. Alan Thrall has a few great videos on it. Can also look up videos with Mark Rippetoe himself.

Post: #4753

(03-26-2019 07:40 AM)the-dream Wrote:  What advice would you guys give a newbie on how to squat and deadlift? I'm trying to to "Starting Strength" which seems so simple on paper but feel like I'm doing it all wrong. I cannot afford a personal trainer.

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Post: #4754

Does anyone else find that overhead press is generally the least useful of the shoulder exercises? Lately, I've been doing it and I'm getting strong but I don't see much in the way of growth. I find that when I'm doing facepulls, lat raises, front raises, rack pulls and an assortment of other pull exercises that I see a lot more shoulder development.

Thoughts?

Post: #4755

Depsite it also being called the "shoulder press" it's really a tricep dominant movement. Not a ton of delt activation especially compared to isolation excercises. You might get a little more shoulder involvement with a DB press variant, but if I were body building I don't think I would ever do an overhead barbell press. It's a great strength movement, but not a super efficient mass developer if you ask me.

Post: #4756

Supposedly behind the neck press is much more of a shoulder builder, together with Arnold press.

Post: #4757

Come on, don't bash the press, its one of the most badass exercises out there. It's arguably not the most optimal exercise for any head of the delts, but it sure does work every one of them, with heavy weigth. I press heavy and often and rarely do anything else for my delts are they are one of my best developed body parts. Plus it works your upper chest and triceps, which initiate the movement along with the front delt, side delt goes for the ride and you finish with yout rear delts and traps, bracing your core throughout the movement. That's a lot of muscle worked with one exercise.

Post: #4758

I wrote here regarding ketogenic diet and weight lifting about 2-3 months ago. Some people said that is impossibile getting improvements (gain muscles or strength) while on keto, because you need carbs bla bla bla...

Yestarday I trained Crossfit in the afternoon around 5 pm while being fasting from day before, so around 24. I didn't have any troubles. I made a 1 max weight squat and Cindy crossfit workout. Currently I'm doing 2-3 times per week powerlifting and 1 time crossfit.

I started lifting on Novembre 17. I came after a leg muscle injury so my squat was about 50 kg, deadlift 70kg. My weight was 77 kg for 1,85 meters height, so I was in a bad physical form, skinny.

While being on full super strict keto (no carbs, sugars, or sweeteners) moderate protein + bunch of fats + vegetables and 1 small portion of fruit per day.
Today my weight is 90 kg. So + 12 kgs in 4 moths. My max rep today are: squat 110 kg tried yesterday , deadlift ( calculated around 150-160kg), bench press (calculated 80-90 kg).

People in the gym said the same thing, was impossible to train while on keto diet. My PL coach is happy about improvements.

Anyone here is in my same situation? I'm curious about, since I never tried before this diet with weight lifting. But seems in this short period of time it worked well.

Post: #4759

You must have been really skinny and under eating because you didn't put on 25lbs ish of muscle since November 17th.

People here don't really bash keto it's just that the studies show if you have a decent amount of carbs it's better for building muscle than being in ketosis.

Post: #4760

Think I tore something in my shoulder. Hurts when I move my arm a certain way, other than that, it feels fine.

Then, I went to the gym to test it out. Made it half way through before I had to call it quits.

Feel the pain right where my shoulder connects to my collar bone. More of a deep ache. Been like this for two weeks. Pain has remained the same.

Going to take a month off to see if there is any improvement. If not, I'll see a doctor.

Don't have the money to have surgery so I might have to talk to my parents to see if they could possibly help me with a loan if the MRI tells me I'm fucked.

Really don't want to have surgery and be forced to never do some of my lifts ever again. The concept terrifies me as I love the gym and not being able to bench press or do certain things has put me in a funk.

I'm looking at this situation pessimistically but right now, I'm not seeing a light at the end of this tunnel.

Post: #4761

(03-29-2019 03:34 PM)ìlikegirls Wrote:  I wrote here regarding ketogenic diet and weight lifting about 2-3 months ago. Some people said that is impossibile getting improvements (gain muscles or strength) while on keto, because you need carbs bla bla bla...

And they were right. Thing is that when you are a beginner or totally out of shape, you tend to get stronger and gain muscle basically regardless of what you do. I was able to go to around 120% BW bench press and 150% BW squat ATG just by going to the gym, eating like shit and drinking E2D.

The problem is when you wanna go beyond. Now, four years later after keeping fairly strict diet and lifting continously the difference is there, but it's not overwhelming by any means. Adding 2,5kg to your lift after a couple years of solid lifting is harder than adding 25kg when just starting.

And speaking as an endomorph, keto is great, but you will not keep growing on it once you get to a certain level. Good job on getting back to shape though.

@Remington

Hope you gonna recover. Shoulders are tricky -- mine are a bit fucked too, although working. Same with knees that tend to hurt a bit when I squat too much. Deep aches are alarming, yeah, but no need to be so pessimistic imho. Bench press is one of the deadliest exercises for shoulders. I believe it's a reason why my right shoulder is working slightly different than the left one, actually. That said, even if -- not doing BP is not the end of the world. Plenty of solid ways to train your chest and doing bench press only to evaluate where you stand strength-wise.

Post: #4762

(03-29-2019 03:34 PM)ìlikegirls Wrote:  I wrote here regarding ketogenic diet and weight lifting about 2-3 months ago. Some people said that is impossibile getting improvements (gain muscles or strength) while on keto, because you need carbs bla bla bla...

Yestarday I trained Crossfit in the afternoon around 5 pm while being fasting from day before, so around 24. I didn't have any troubles. I made a 1 max weight squat and Cindy crossfit workout. Currently I'm doing 2-3 times per week powerlifting and 1 time crossfit.

I started lifting on Novembre 17. I came after a leg muscle injury so my squat was about 50 kg, deadlift 70kg. My weight was 77 kg for 1,85 meters height, so I was in a bad physical form, skinny.

While being on full super strict keto (no carbs, sugars, or sweeteners) moderate protein + bunch of fats + vegetables and 1 small portion of fruit per day.
Today my weight is 90 kg. So + 12 kgs in 4 moths. My max rep today are: squat 110 kg tried yesterday , deadlift ( calculated around 150-160kg), bench press (calculated 80-90 kg).

People in the gym said the same thing, was impossible to train while on keto diet. My PL coach is happy about improvements.

Anyone here is in my same situation? I'm curious about, since I never tried before this diet with weight lifting. But seems in this short period of time it worked well.

Do you have better training days when high rep work is avoided in favor of 10-20 set workouts of really heavy doubles or triples?

Fortis Wrote:Does anyone else find that overhead press is generally the least useful of the shoulder exercises? Lately, I've been doing it and I'm getting strong but I don't see much in the way of growth. I find that when I'm doing facepulls, lat raises, front raises, rack pulls and an assortment of other pull exercises that I see a lot more shoulder development.

Thoughts?

I had best results when pressing something overhead every day, along with behind the neck variants and overhead weighted carries (which are badass).

Post: #4763

^I appreciate that man. I love to bench press as well as do a bunch of other lifts that involve shoulders. Just don't want to never be able to do those again. Feel like everything I've worked so hard to achieve will just go down the toilet.

If surgery is needed, the recovery will be horrible. I love lifting so if I have to remain stagnant for months and lose everything strength wise, I'll be extremely pissed.

Thank you for the optimism.

Post: #4764

(03-29-2019 07:06 PM)flanders Wrote:  Do you have better training days when high rep work is avoided in favor of 10-20 set workouts of really heavy doubles or triples?

I prefer low rep range everyone does in my gym (also people that aren't on keto), powerlifting program is mixed between 12-and 3 reps range.

Crossfit is different, do you know Cindy workout?

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

I made 10 rounds in 20 minutes doing strict pulls ups (not kipping).

So i made 50 pull-ups
100 push ups
150 air squats

I believe those are consider in high reps range, i didn't have any troubles with them while I was fasting since day before.

The fastest guy of the class made 20 rounds but doing the kipping pull ups. With strict pull-ups I was slower and it was more intense, but I was faster than him doing air squats and push-ups- I was the fastest of class doing push-ups and air squats.

Post: #4765

(03-29-2019 05:56 PM)Sidney Crosby Wrote:  You must have been really skinny and under eating because you didn't put on 25lbs ish of muscle since November 17th.

People here don't really bash keto it's just that the studies show if you have a decent amount of carbs it's better for building muscle than being in ketosis.

Not under-eating. I was recovering from a leg muscles rip I got with MMA. When I'm resting for months I loose weight.

From what I know do not exist much studies about keto and sport performances. I read few of them that show that weren't big difference.

Probably aren't not all 25 pounds of muscles, maybe some fat too. Anyway I believe my body fat is low around 10-12%. I should take a Dexa scan to check it well. Anyway I improved my deadlift in 4 months from 70kgs to 150-160kg and squat from 50kg to 110 kg without touching starches foods. Would be nice to see if what will happen in next months.

Does anyone here have experience with Branch chain amminoacid BCAA, I found them in 3 different rapport 2:1, 4:1, 8:1. Do you know which one is better? What dosages I should take per day? I have read in internet about 1g every 10 ks of body weight so I should take 9-10 grams, is better taking before or after workout?


Anyway I'm taking:

- creatine 5 grams per day, I would like to increase it I have heard to take it also up to 10 grams per day.
- Beta alanine 6 grams per day
- HMB 3 grams per day
- Arginine 10 grams per day
- Magneiusm citrate 210 grams before bed
- Omega 3
- Vitamins

Post: #4766

Studies have been showing that as long as protein needs are met where the rest of the calories come from doesn't matter too much for results. I aim for .8 grams of protein per pound and then have a pretty balanced split of fats and carbs. I can't imagine why somebody would want to eat keto though.

Post: #4767

(03-30-2019 04:35 AM)Kieran Wrote:  Studies have been showing that as long as protein needs are met where the rest of the calories come from doesn't matter too much for results. I aim for .8 grams of protein per pound and then have a pretty balanced split of fats and carbs. I can't imagine why somebody would want to eat keto though.

Are you talking about keto/vs high carbs or about supplements with BCAA?

Post: #4768

(03-29-2019 06:08 PM)Remington Wrote:  Think I tore something in my shoulder. Hurts when I move my arm a certain way, other than that, it feels fine.

Then, I went to the gym to test it out. Made it half way through before I had to call it quits.

Feel the pain right where my shoulder connects to my collar bone. More of a deep ache. Been like this for two weeks. Pain has remained the same.

Going to take a month off to see if there is any improvement. If not, I'll see a doctor.

Don't have the money to have surgery so I might have to talk to my parents to see if they could possibly help me with a loan if the MRI tells me I'm fucked.

Really don't want to have surgery and be forced to never do some of my lifts ever again. The concept terrifies me as I love the gym and not being able to bench press or do certain things has put me in a funk.

I'm looking at this situation pessimistically but right now, I'm not seeing a light at the end of this tunnel.

I did something that sounds remarkably similar a while ago. My first advise would be to prepare yourself for a relatively long recovery period.

I think I rehabbed myself reasonably well, given a lack of access to state of the art equipment/physios etc.

My advice for rehab-ing would be as follows:

1. Work the surrounding musculature well. While there are perhaps postural disadvantages to doing excessive pressing, no such disadvantages exist when it comes to your back muscles. Work your rear delts etc and really build up the strength and stability of the top section of your back.

2. As soon as possible, work with very light dumbbells in a range of motion that is comfortable for you (no pain), and do very high rep sets - 50-100 reps per set. You wont like using 10lb dumbbells, but you should do it anyway. Work on regaining pain free range of motion under a light load, and really pump as much blood as possible through the affected muscles. This is absolutely crucial in fixing these kinds of injuries in my experience.

3. do a couple of very basic mobility exercises to retain an acceptable range of motion (pain free). I like face pulls and broom handle dislocates. A few yoga stretches can be pretty good too.

4. If there are static positions that you can do (eg for me, pressups were very painful, but I could move a lot of weight overhead with no pain at all), then I like statics/isometrics for building strength in the joint again. Strength in a static is supposed to transfer across about 15% of a range of motion. Personally I find it is much less than that for me, but it is nonetheless beneficial.

For me, it took 10 months to heal a similar injury fully. It's a great lesson in using lighter weights for higher reps as the bedrock of your training once you are no longer very young. Injury sucks, particularly shoulder injury, recovery is exasperatingly slow.

Post: #4769

(03-29-2019 07:08 PM)Remington Wrote:  ^I appreciate that man. I love to bench press as well as do a bunch of other lifts that involve shoulders. Just don't want to never be able to do those again. Feel like everything I've worked so hard to achieve will just go down the toilet.

If surgery is needed, the recovery will be horrible. I love lifting so if I have to remain stagnant for months and lose everything strength wise, I'll be extremely pissed.

Thank you for the optimism.

Go to take a MRI scan asap.

it can be nothing like a small inflammation or something else, with the MRI you will see.

There are exercises that can fix shoulder problems. Often shoulder issues are caused by instability. Anyway you can't tell nothing until you don't have MRI exam done.

Post: #4770

I need some advice from you guys.

For years I was training at a subpar gym that didn't have a squat rack, only a few smith machines. The reason I went there was due to the cheap price, but more importantly, it was very close to where I live.
I just used the smith machine and leg press for years.
Anyway, this gym closed down for good, so I have been forced to attend a new one, which fortunately is very good and has a squat rack.
Now, the result of not having access to a squat rack for years is that my main lifts are heavily out of balance. Here are my one max rep stats:
Overhead press: 65kg/143lb
Bench: 100kg/220lb
Deadlift: 150kg/330lb
Squat: 80kg/176lb

I currently squat twice a week (5x5 & 3x5) and have seen some steady improvement. In my opinion, the solution is just to spend time under the bar, be patient and make up for lost time. But I thought it would be wise to see if there is anything else I can do to speed up the process. Thoughts?

Post: #4771

(03-30-2019 03:20 PM)Poker Wrote:  I need some advice from you guys.

For years I was training at a subpar gym that didn't have a squat rack, only a few smith machines. The reason I went there was due to the cheap price, but more importantly, it was very close to where I live.
I just used the smith machine and leg press for years.
Anyway, this gym closed down for good, so I have been forced to attend a new one, which fortunately is very good and has a squat rack.
Now, the result of not having access to a squat rack for years is that my main lifts are heavily out of balance. Here are my one max rep stats:
Overhead press: 65kg/143lb
Bench: 100kg/220lb
Deadlift: 150kg/330lb
Squat: 80kg/176lb

I currently squat twice a week (5x5 & 3x5) and have seen some steady improvement. In my opinion, the solution is just to spend time under the bar, be patient and make up for lost time. But I thought it would be wise to see if there is anything else I can do to speed up the process. Thoughts?

In my powerlifting gym my coach often makes me a soviet 5/3-6/4-8/5 program, he calls soviet. I don't know if it is the correct name. I often do this but I always change each time, sometime I do 5x5, 6x6, or 8x5 etc... every time I have a different program. The 5/3 seems to work well!

for example I start with 40-50kg for 5 reps then I add 10kg each series in order to find my max weight for 5 reps.

When I find it I make 2 series x5 with 85% of my max weight.

Then I start again to add weight every series of 3 reps. Once I found the max weight I make other 3 reps with 85%.

to explain:

1) 50 kg
2) 60 kg
3) 70 kg
4) 80 kg
5) 90 kg (max weight for 5 reps)

85% of 90 = 76,5 kg 5 reps for 2 series

then again adding weight for 3 reps this time:

1) 75 x 3
2) 80 x 3
3) 85 x 3
4) 90 x 3
5) 95 x 3

at the end other 2 series x3 with 80 kg (85% of 95)

It's hard but seems it works!

Post: #4772

(03-30-2019 10:28 AM)ìlikegirls Wrote:  

(03-30-2019 04:35 AM)Kieran Wrote:  Studies have been showing that as long as protein needs are met where the rest of the calories come from doesn't matter too much for results. I aim for .8 grams of protein per pound and then have a pretty balanced split of fats and carbs. I can't imagine why somebody would want to eat keto though.

Are you talking about keto/vs high carbs or about supplements with BCAA?

What I'm saying is that for muscle gain protein and total calories are what matter. If your getting sufficient protein, then it doesn't really matter where the rest of your calories come from too much, whether high fat, high carb, or a mix.

Post: #4773

(03-30-2019 04:04 PM)Kieran Wrote:  What I'm saying is that for muscle gain protein and total calories are what matter. If your getting sufficient protein, then it doesn't really matter where the rest of your calories come from too much, whether high fat, high carb, or a mix.

Ah ok, I had the same feeling. Proteins and heavy workouts that stress your body and correct recovery are the key.

I belline also the creatine, HMB, beta aline, O3, Magnesium and vitamins help too.

I want to try BCAA!

I never use protein shakes since with keto diet I can easily eat a bunch of proteins. Does anyone here use protein shake as post workout? Any benefits from it? I think the main benefit is the timing to get them as soon you finish, while having a meal at home after gym can take 1-2 hours.

Post: #4774

I always knew lifting is not really burning fat, but I didn't imagine it was so low!

Post: #4775

(04-01-2019 01:16 PM)sterling_archer Wrote:  I always knew lifting is not really burning fat, but I didn't imagine it was so low!

I dunno... I've lost a bunch of weight with weightlifting and diet, very little cardio...

So yes, if you lift and eat like shit, you won't lose weight, I don't know anyone who disputes that though.

Burning calories really ain't shit... Just don't eat the calories in the first place.