Discussion in 'Spamalot - nsfw' started by Sear, Aug 27, 2017.
i stopped going to a bakery for breakfast and saw major results
Alot of Reddit nerds swear by Greyskull LP or some form of it. Starting strength and stronglifts used to be popular as a good foundation but greyskull has taken over. The only plus stronglifts has going for it is a pretty decent app that tracks everything and has how to videos.
Stronglifts is ok for a beginner because you will learn form with the high repetition. But squatting like that gets heavy pretty quick and the upper part of SL is the other gripe. The app is the real gem like I said. Let's you know weights and warm-up weight and it really takes the guess work out for a beginner
Also have you thought about TRT?
Going slower just helps you focus on the form and muscle contraction. I'm mainly just cautioning against being one of the idiots in the gym who you see convulsing and flailing his entire body around while doing "bicep curls". Or the guy on the bench who speedruns through his bench press reps without taking a single breath and only goes down about halfway (then lets out a huge "AAAhhhhhhhh" *jerks up and huffs air while red-faced & oxygen returns 2 brain* afterwards even tho he barely stimulated the muscle group).
when I was like 18-20 I paid micah lacerte for diet/workout routines, I'm going to completely agree with form, all the bodybuilders have told me the same thing
Olympic lifts are about ability rather than aesthetics, so that's a different conversation.
I don't know how other people work out, but I usually pyramid weight up to a max out and pyramid down 4 sets, (lower weight, main weight, main weight, lower weight) in controlled movements
SQUATZ AND OATZ
I think that’s a very underrated part of it for beginners. At least it was for me. I used to think I was progressing, but really all I was doing was using Shittier and Shittier form as I went up in weight. Less ROM + more momentum = no progress. Actually concentrating on what you’re doing is a big help.
It works for a lot of really built people at the gym, because you could play Everquest and gain muscle if you’re on steroids.
I try to hit a little bit of everything.
I just focus on what "day" it is. IE yesterday was back day, and I will typically throw in a little bicep. I'm not really strict with rep range, and tend to do some sets of volume and some sets at higher weight. Not a program, but here's what I did yesterday (from memory)
1) Bent Over Barbell Row - 115lbs x 15, 165x 12, 185x 10, 225x 5, 225x 5, 225x 5
2) Bent Over dumbbell row 100x 8, 100x 8, 100x 7, superset with ezbar curl AMRAP with 70lb ez curl bar (8-12 reps)
3) ISO-lateral row machine - 135x15, 225x10, 225x10 super set with preacher curl 5-10 rep (45lb plate)
4) ISO-lateral lat pull down 135x12, 135x12, 135x10
Then my wife called and I had to leave. This was shorter workout for me, and my mind wasn't in it.
Video of the heavy rows:
Forgot to show my dumbbell press PR from yesterday. Got 110lb dumbbells for 8. 6 weeks ago I couldn't get them for a rep.
Program my trainer friend made for me. Starting it Monday.
It's not public
Hmmmmm it should be public.
I'm a basic bitch and like it simple. Plain old compound lifts for redley. NO CURLZ NO GURLZ
I can't use the barbell outside of bench and squats
This is my row
You just don't like it?
One more exercise:
I like pyramid sets (adding weight on each set while reducing reps), but for a beginner I think I'd just stick to straight sets (same weight for every set) to keep shit simple.
This is how I view the basic exercises when I'm formulating my workouts on the fly:
Barbell Bench Press: Mandatory for chest area, never skipped. Hits just about everything in the chest/tris (and then some). The go-to exercise to increase mass & strength in that area.
Flyes: The other mandatory chest exercise. I go lighter on this and do them after the bench press. I can't articulate how this hits the chest differently than the bench, but it just feels like the perfect complimentary exercise. I like the standing cable version even better than the lying dumbbell one, but you need the setup and space for that.
Incline Bench Press: I'd work this in once you past the beginner phase and not burned out by the above two. Good for targeting upper pecs and front shoulders. I don't do barbell for this - only dumbbells.
Dips: Yet another chest/tris exercise, but it really hits your triceps hard if you do them right. I'd sometimes mix these in or substitute them for sets of the above three. As with the above, it hits the muscles a little differently. If I wanted a leaner upper body and a harder triceps workout, I'd do high reps of these.
Arnold Press: These are basically fancy shoulder presses. I go heavy and do a lot of these with dumbbells. Hits all 3 parts of your shoulder muscle. Can also do some lateral raises or seated rear lateral raises with much lighter weights if you really want to kill your shoulders. I found that just doing these was usually enough.
Preacher Curls & Concentration Curls: Slow and heavy on both. Barbell for the preacher curls, and dumbbells are the only way to do concentration curls. I think these do a good job of isolating the biceps area. I could finish with 21's (look them up) at light weight if I felt like several sets of that wasn't enough. When you do really heavy sets, finishing with something high-rep and light weight is perfect for pushing it that extra mile. I liked to finish chest days with pushups for that reason.
French Press: The triceps mass exercise, in my opinion. Use one dumbbell and go as heavy as you can. I don't like a lot of the other triceps movements that require weird form (bent-over triceps extensions) and lower weight. It's hard to fuck these up and it's easy to feel them.
Squats & Deadlifts: Heavy with a barbell (and not on the fucking Smith machine). Hate doing both of them but they are necessary evils. My knees are shit so squats are especially bad for me. Better to swallow your pride and go lighter on this than to injure yourself. I feel like squats are the most dangerous basic exercise, so you really need good form. I could do squats with body weight alone and feel it.
Seated Leg Press: Kinda redundant with squats but I like going super heavy on these. There's an easy way to do them and a hard way. Don't make it too easy on yourself - move that chair up so the weight is pushing your knees parallel with your ass. You want your legs to be at a 90 degree angle here bent at the knees. Get the full extension when you push forward and keep your back/ass against the back of the seat so you're not using them for leverage.
Lunges: Finish leg day with these. They look dorky as hell but they work. You don't need much (or any) weight.
Seated Rows: I actually prefer the machine for this. I do a side grip here and pull as far back as possible - should be able to feel it around the middle area of your upper back. I sometimes do one-arm dumbbell rows using a bench (with one knee on it) instead of these.
Lateral Pulldown Machine: Wide overhand grip. Anchor your legs under the pads and don't let it lift you. Don't pull it down behind your head unless you want a neck injury - it needs to stay in front. Should be able to feel these in the sides of your upper back and shoulders. I'll mix in wide-grip pullups with these sometimes.
Hanging Leg Raises: Form for this is similar to dips - you just hang there and pull your legs up. I alternate between keeping my legs straight and tucking them in at the knees. Covers a lot of your core area that situps alone won't hit.
There's more but I just wrote a fucking novel so I'm stopping here. Typing this has made me realize how lame my home workouts are by comparison of my standard gym routine. I really need to bite the bullet on a membership somewhere.
Made the workout available publicly.
I don't want to be annoyingly contrarian, but I don't lift weights for lower body AT ALL anymore, really. I find cycling at high resistance, stair sprints and hill sprints approximate the hypertrophy of weight lifting exercises(ever seen a cyclists legs) without the risk of acute wear-and-tear on my groin, knees and back. Squats/Deadlifts/Leg Press are obviously excellent. They are efficient (fast + free core workout). And when you get sufficiently advanced, they are probably borderline necessary for high-end body sculpting. But at my training level, the results are negligible and the other exercises I do are a) safer, b) are cardio work and c) are more functional for basketball. Part of that is probably that I suck at squates and deadlifts, but the skill curve is part of the equation - you can't fuck up a bike, it's so safe that you can push yourself to near death without injuring yourself.
If your goal is to get advanced, then you should probably learn to do them early. If you just want to be healthier, more functional and have an improving aestehtic, you may never need to touch them.
Upper body I find it much harder to replicate the effects of weight training. Body weight can work well, but it's so tedious and the body weight variants are so awkward and probably just as dangerous.
EDIT - I'm mentioning this because he said his primary concern is running and may not want to risk trashing his legs.
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