T-Nation | Beginners

Back Hypertrophy Questio...

Thu, 23 May 2013 17:33:00 GMT

Hey guys just a quick question. Besides the deadlift for back what else seems to provide a lot of growth? Would you take pull ups or rows for a thick and wider back? Thanks

Scapular Retraction Duri...

Thu, 23 May 2013 17:12:00 GMT

Do you guys have your shoulder blades pinched as you do lateral raises? I've seen several tutorials that insist this posture is proper for the lift and between pulling my shoulder blades back and letting them set normally (though I have bad posture so they are more slumped than anything) , I am able to flex my shoulders much harder with the scapular retraction. Anyone know anything about this posture for lateral raises? Thanks guys

Glutes

Thu, 23 May 2013 15:24:00 GMT

Hi All

New to the site, need to get my glutes rock hard and lifted asap any routines that will kick my glutes into overdrive?

at the moment im squatting like my life depends upon it every single at an extra 10 reps every day.eating a clean diet lots of protein. im a small girl so i really dont need to lose any weight just eat better to feel better but my problem area is my butt and hips.

I feel like my left glute doesnt activate like my right? is there something i can do to fix this?

Also can anyone offer any advice on how i can start lifting? i have never lifted weights ever and im a little intimidated.

P.S Im 5'7 140

Thanks

T

16 Y/O body

Thu, 23 May 2013 14:19:00 GMT

Hi, I'm just wondering if you guys can give me some feedback on how my body is for a sixteen years-old boy. I don't want to be a bodybuilder but I'm just building a body for strength(Rugby) and better confidence. I still have my back to train which is not really good in my opinion.

Please some seroius replies.
http://tnation.T-Nation.com/...a2faa-pic_1.jpg
http://tnation.T-Nation.com/...717db-pic_3.jpg
http://tnation.T-Nation.com/...163d9-pic_2.jpg

5/3/1 Scheduling

Thu, 23 May 2013 12:28:00 GMT

I haven't posted in the beginner section in awhile, so its good to be back. Anyways my question is this, how important is the weekly scheduling for 5/3/1. For example I normally do 2 days on, 1 off, 2 on, then 2 off. So I train monday, tuesday, thursday, friday. Is their a significant difference if you train say on Monday, take tuedsay wednesday off, and then train thursday, friday, saturday? I'm curious cause stuff keeps coming up that I have to work around. I guess my question is this, are you receiving the same training effect as sticking to a schedule as you are just making sure you get all 4 sessions in?

So last week I ended up going monday, tuesday, friday, saturday. And now this week its gonna be monday, thursday, friday, saturday. Is that any different from if I did the ideal schedule?

New PR's

Thu, 23 May 2013 02:24:00 GMT

Just for us beginners, post some recent PR's to help keep everybody motivated and pushing themselves...they can be BW gain, lost, or any sort of lift

Weighed 204 this morning and deadlifted 350x5 on my last set

Post away

Programming Away from Crossfit

Wed, 22 May 2013 22:59:00 GMT

Hello,
I was introduced to barbells by Crossfit about 18 mos ago...My membership is about to be up at the end of June and I am having second thoughts about re-enrolling (and judging from the attendance lately I'm not the only one). I want to keep lifting, but I have no idea about programming, and in all honesty looking for someone or some source to do this for me and see how it goes.

Doesn't have to be free...I know if I try to do it myself I will cherry-pick movements I'm good at and avoid the ones I'm not. I don't want to stick with the strict CF model, but I do want to try to increase/focus on DL. Squat, Bench and OH Press with an occasional crossfit-like conditioner. I

s there any type of website, program or service where you can input the exercises you have access to and your 1 rep max or max number of unbroken reps (or whatever data req'd) and the program produces a daily workout routine for you with each movement, weight and rep scheme determined?

so if I tell the "program" I can do:
Bench Press (1RM)
DL (1RM)
Squat (1RM)
Overhead Squat (1RM)
Push Press (1RM)
Clean (1RM)
Pullup (max rep unbroken)
Pushup (max rep umbroken)
Handstand pushup (max rep unbroken)
Good Morning (max reps with X lbs)
GHD machine
etc..
etc..
etc..

The "program" would produce an exact monthly workout with the exercises I've selected :

Day 1

Squat
Set 1 @ XXX lbs
Set 2 @ XXX lbs
Set 3 @ XXX lbs
etc...
GHD Machine
Set 1 reps
Set 2 reps
etc...
Good morning
Set 1 Xreps @Xlbs
Set 2 Xreps @Xlbs
etc..
etc..
etc..

Day 2
Bench Press
Set 1 @ XXX lbs
Set 2 @ XXX lbs
Set 3 @ XXX lbs
etc
Pullup
Set 1 reps
set 2 reps
etc

Any help is greatly appreciated, again not looking for something free but I don't think I can do this efficiently by myself.

I found this one www.strstd.com/ , but looking for something more specific. Or maybe best just to find a local trainer?
Thanks for any advice...

Serious Bulking and Intense Training Needed

Wed, 22 May 2013 23:19:00 GMT

Hey everyone,

Im Rodrigo. I weight 68kg and measure 180cm. In need of some serious bulking and intense training. Started going seriously to the gym about 1 month and a half, gaining like 5kg. I haven't measured my %fat recently, but 2 months ago I had 8%. I don't believe it has increased a lot. Just finished my conditioning routine last week and I need to start a real one, hope you guys can help me find one or even better help me make one?
Goals: get big as &(/)·%%· but get my %fat below 10.

Thanks!
Veni, vidi, vici.

Squat Problem

Wed, 22 May 2013 17:34:00 GMT

Hello everyone I am really not new to lifting, but i am new to really trying to master the squat. mine has always been weak and awkward (and shallow ), but as i said i am really trying to fix it.
i have attached a vid and anybody that has some good advise about how to correct what i am doing would be greatly appreciated. thanks

SLDL for Beginners

Wed, 22 May 2013 17:31:00 GMT

I've searched through the forums and even went over a thorough (albeit, old) article here on T.

Here's some of the confusing information I've come across:
-SLDL is the same as an RDL with the arms pushed forward.
-a rounded back is fine, just make sure the weight is low enough.
-make sure not to suck in any air
-it's the same as a good morning
-go below the knee
-go until it just feels like it's beginning to stretch
-curl up the toes
-drive through the heels
-never lock the knees

RDL seems a lot simpler, is there any real reason to do SLDL instead? If so, how should a beginner approach it?

Here's a couple vids, just because:

and just for the softcore porn aspect

Waist Increased After Bulk. Advice?

Wed, 22 May 2013 16:33:00 GMT

I am looking for a bit of advice if anyone can help me.
I started training seriously last September after a few years of just training sporadically to 4-5 times per week. With this I also changed my diet and began to eat a lot of the recommended foods for gaining mass. Since September 2012 I have gone from 156lbs to 185lbs with the gains most noticeable on my shoulders and quads.

My shirt sizes have all increased which has led me to having to restock half my wardrobe for both work and social clothes. This was expected and I have no problem with. The problem I do have is the WAIST.

My waist has gone from 32inch to 36inch and I do not have enough experience to know whether this is normal and to be expected or I am going about this wrong.

It is not so much the weight gain that I have a problem with its that my stomach now sticks out sort from behind the abs making it look swollen. My abs are getting bigger but just seem to be coming forward in front of my stomach.

Is there anything I should be doing different to continue adding muscle but keep a smallish waist? Isolation exercises for my waist, Cardio, diet?

Or do I just suck it up and get on with it as it is an expected side effect of bulking?

Help a Fat Guy Out

Wed, 22 May 2013 14:42:00 GMT

Hello everyone! nice to pick your brains.

ok let me start off about me, im 28 335lbs 6 foot even I need to drop this weight because its dragging me down in the dumps I can do the things I want to do because of it.

ok my goals are to eventually to get to 230 pounds as quickly and safest as possible.

ok my calculated tee is 2600 calories I did that my self I was told by a dietician to cut to 2200 calories your suggestions on my calorie intake to achieve steady weight loss constantly as I embark on this journey.

ok here is what I eat the majority of the time. Turkey sausage, ribeye steak, eggs, salads, chicken breast ,wheat bread low cal pre cooked dinners,chicken breast, peanut butter, broccoli lots of water these days,and it rarely varies from that if it changes like restaurants its the healthiest choice possible.

Ok what I do for the spectrum of the dieting is treadmill walking from 40 to 50 minutes at 3.0 to 3.4 mph which is painfully boring to me and it jades me because of that. how much cardio should I just set my self to do to avoid the boredom of it each day.

ok lifting I tried to run all pros many of times but I use such light weights because of my unhealthy past life style it got boring and the heavy light and medium just didn't sit right with me I switched to Jason db's 5x5 because I could use heavy weight all the time but now im finding that 2 days a week lifting doesn't seem like enough for a person ay my size and the first 5x5 session I ran sprinted through it next session I will add 5lbs

so in general I run a 2200-2600 calorie cut treadmill 5 days a week from 40 to 60 minutes and lift 2 days a week is this the way to drop from 335 to 230 in lets say 7 months??? is this a good approach if not what are you guys opinions on how I should attack the problem.for the people how have lost tons of weight or the experienced personal trained how would you train me I want to be aggressive.

also my concerns are just hunger how can I maintain a good cut with out terrible hunger?

thanks for reading

Foam Rolling - Size Matters?

Wed, 22 May 2013 13:36:00 GMT

Hey

backs on my legs hams,back of knees and calfs even my achilles all feel tight recently (2 weeks or so) more so than usual

i stretch out before and after workouts but still its tight so im gonna bu a foam roller online and theres like a good few to choose from

so to save myself buying a bad one from experience what is the best type to go for?

i see all diff lenghts and even ones with lumps and bumps on them.

thanks for any input :D

Numbers Check for Big 4

Wed, 22 May 2013 09:50:00 GMT

Just wanted to put my numbers up for my four compound lifts to see where I stand. I'm very concerned about my bench as I feel weak when pressing and everyone seems to be throwing big weights around. I've been focusing on incline bench for the last 3 months as I want a full upper chest and my lower chest has always been decent, but I did flat bench for the last 2 weeks just to test out my level.

Height 5'8, Weight 71kg, Training 3 months (after 3 year hiatus, avatar was 3 years ago)

Bench 70kg x 3
Squat 130kg x 3 (parallel or below) I feel fear is holding me back a bit with squats
Military press 55kg x 5
DL 160kg x 3 (Increasing rapidly, I want a 4 plate lift desperately)

Do these lifts look about right? Is my bench low compared to my other lifts?

Feel free to post up your stats, height, weight, training time for comparison.

Critique My Squat Form?!

Wed, 22 May 2013 02:38:00 GMT

Form check please

Skipping Lunch / Nutrition Adjustments

Wed, 22 May 2013 01:59:00 GMT

I'm just over 6'2, and my weight has been roughly 246 for the past two years while building strength and conditioning capacity. This was my aim, as I have a fair amount of bodyfat, and I was able to do it by eating about every two hours or so, making pretty much all my own food and leaving w/ 3 tupperware containers in the morning, and I squatting a lot. However, my situation has changed substantially.

I got sick around the new year and could not eat much or work out for 3-4 weeks. When I came back, I weighed in at my usual time (post work-out, mid-day) and was down to about 242, so i lost some muscle. About a month before that, I hurt my knee and that isn't recovered yet either.

Since then, I no longer have a kitchen (except a microwave), but I can eat as much as I want for free once a day from a decent cafeteria. I went a little overboard, and I weighed in at 250 recently (post work out, before big meal), so I'm gaining weight too fast.

I am working on the knee, but was looking for advice on the nutrition aspect. I eat quality food; I have just been eating massive amounts at night.. sometimes up to 5 plates in 1 sitting if I just worked out. I have made a few adjustments: no sauces (normally something asian) with any of the meals, limiting myself to three plates, cutting out the beans (a recent introduction), and limiting protein shake to 1 scoop/day.

The three plates are normally (in order):
1-meat/veggie stirfry
2-roasted/baked meat, w/ roasted veggie & fried veggie
3-salad w some cold cut meat and sunflower seeds thrown on top, ranch of balsamic dressing
w/ a glass of almond milk or cucumber water

I am contemplating skipping lunch on non-work out days as well because the lunch options aren't always that clean and my nightly meals are free, so it's best to eat then. I'm not used to being hungry because of my previous habit of eating every couple hours, but we'll see how it works out.

Do you all think this is enough? Am I better off approaching it from an exercise standpoint? I think if I was able to do more leg work, it would be a non-issue, but given my limitations....

Also, my breakfast is normally 1-2 cups of plain yogurt or farina & almond butter w/ 2-3 pieces of fruit, fyi.

Thanks!

Skinny Fat Help

Tue, 21 May 2013 23:27:00 GMT

Hey guys,

I'm 20 years old and skinny fat (5'8'' at 132 lb) and was wondering if cutting is the right option?
I'm currently above 15% body fat, but have been lifting for 1.5 years. I used to be over 35% body fat.
I don't think I have the ability, as many noobs do, to build muscle and lose fat simultaneously. Should I cut to 10% and then slow bulk from there?
When i start bulking, should i aim for 1-1.5 lbs of weight gain per month??
here are my lifts:
Est. one rep:
Bench: 170 lb
deadlift: 310 lb
squat: 200 lb
Bent Row: 180 lb

Appreciate the help!!!!

Cardio with 5/3/1

Tue, 21 May 2013 20:46:00 GMT

What's up. First post here..

I have been lifting for about a year and a half, and I am just starting to focus on powerlifting. I am starting the 5/3/1 program this coming Monday after training for about 4 months (low reps high intensity) with the following weekly schedule : Monday Chest and Bi's, Tuesday Legs, Wednesday low intensity cardio, Thursday Delts and Tri's, Friday Back, and Saturday Racing BMX for cardio. 5/3/1 will obviously be a very extreme change from my previous routine.

I know Wendler has stated that interval training is all the cardio you need, but what else can I do, and when should I do it? Any advice would be appreciated.

Laziness vs. CNS Fatigue

Tue, 21 May 2013 15:24:00 GMT

I know that I am technically only a beginner in weightlifting strength and skill despite the fact that I have been researching and studying strength, conditioning, and sports training for many years. However, I am wondering as to how one would be able to discern between laziness and excessive CNS fatigue. For instance, there are some days where I feel unmotivated to workout again after already having had a good hard workout a couple of days ago.

Again, I know that I am still in the beginner's stage of weight training, but how do I know if the reason I become unmotivated sometimes comes from being merely lazy or if it coming from having worked out too hard on the last workout thereby having fried my central nervous system by using too much volume and/or intensity?

Oops! Beginner Goof Ups

Tue, 21 May 2013 04:33:00 GMT

This really won't contribute anything lol, but seeing as I'm definitely a beginner I figured I'd share it here. I've been doing Stronglifts 5x5 just over 3 months, and today I experienced my first newbie injury. I was on my third set of overhead presses and pressed the second rep straight up into my chin. Luckily no one was around to see me to laugh.

I managed one more rep, rinsed the blood out of my mouth from the hole I bit in my lip and finished up OHP and deadlifts. Anyone have any GOOD beginner goof ups? I know mine's kinda sucky lol.

5/3/1 Spreadsheet Template

Tue, 21 May 2013 00:31:00 GMT

Anyone have a premade spreadsheet for the beginner 5/3/1 program?

Newbie After Advice / Critique On Deadlifts

Mon, 20 May 2013 19:57:00 GMT

Hi all. Name's Jack, just started training about two months ago, currently I'm about 141kg body weight, ~30% body fat, and for the last month or so have been doing a basic 5x5 program with some light accessory work (5 - 6 accessory exercises), full body, 3 times a week.

My lifts have been going up each week, and I'm now at 155kg deadlift x5, 105kg squat x5 and 65kg bench x5, bench is lagging a bit as I've got bursitis in my right shoulder, and only really in the last couple of weeks with treatment it's improved enough that I can get full range of motion without pain.

Diet wise I've lost about 6kg so far, simply from cutting the junk out of my diet and eating more whole foods / protein etc. My body composition has changed too, gaining a good chunk of muscle while loosing a couple of inches off my waist.

I'm looking to start seriously cutting soon & intend to calorie count / measure, and add in more cardio as my body fat is too high, and am wondering will this negatively affect my strength gains? I'm finding that what is keeping me motivated is going heavy, setting goals and knocking them out workout after workout, as opposed to just chasing the pump I guess. So can I continue gaining strength running at a caloric deficit, or should I spend another couple of months I get maintaining / getting beginner gains, and then start to seriously cut.

Also with my deadlift, I've been doing them heavy once a week, and also a light day once a week. Last week I worked up to a 1rm of 180kg, and was just after some form critique. Personally, I felt my legs locked a little too early, and I was unable to keep my thoracic extension through the middle of the lift. Any input on where I could look to improve my form would be appreciated, My goal is to eventually pull 300kg on the deadlift (someday :D) thanks :D.

16 YO 155 Lbs

Mon, 20 May 2013 03:13:00 GMT

hey guys I'm looking for some general advice on my physique any tips or suggestions would be greatly appreciated

4 Weeks Into Bulk, Up 10 lbs. Help

Sun, 19 May 2013 12:45:00 GMT

I just started to bulk about a month ago and have added approximately 10 pounds. I was 196 before with 15% bodyfat (according to a handheld device) and am now 206 with 16% bodyfat (according to the same device). If my math is correct, I have gained approximately 7 pounds of muscle and 3 pounds of fat. I have seen a doctor and am currently undergoing legally prescribed hormone therapy (taking testosterone cypionate, 200ng/dl once per week, and an estrogen blocker).

Over the past month I have increased my food intake to approx 3600-3700 calories per day (approx 300-350 grams protein, 50-70 grams of fat, and the rest carbs) and have been eating pretty clean. My strength has been improving and I am obviously gaining mass, but it seems like I am gaining more fat than what my calculations show according to how I look in the mirror. From what I've read the body will only produce about 1 pound of muscle per week, max.

I've been checking my BF% about once per week just to make sure the calculations are consistent and they are coming up the same (within 1% each time). Any thoughts from experienced lifters? I want to keep gaining as much muscle as I can while I'm on a roll, but I don't want to turn into a fat slob and spend 6 months working it off. What should I do?

Thank you!

After Some Advice/Ideas

Sun, 19 May 2013 09:06:00 GMT

I've been serious about my training for the past 12 months in terms of dieting/lifting and I've hit a bit of a plateau not with my training but, my diet in terms of mixing it up and cooking different foods etc. Im 24 yrs old at 90kg 5'8 around 11%, I guess you could say I'm on a lean bulk or clean bulk whatever you want to refer to it as but since i don't know what other varieties of meals i can cook i have been slack the past two weeks and its starting to irritate me.....

Current diet: 6 whole eggs, protein shake, 2 waffles with jam.

meal 2: 200grams either chicken/steak/pork with 100-150 rice or sweet potato

meal 3: 200grams either chicken/steak/pork and veggies

meal 4: 200grams either chicken/steak/pork and veggies

meal 5: 200grams either chicken/steak/pork with 100-150 rice or sweet potato

current split: monday- quads/hams tuesday-chest wednesday-back thursday-shoulders/calfs friday-bis/tris

as you can tell there is not much variety there and very fucking boring so eating my meals can be a bit of a task, for me any way! i don't wanna change the whole thing i just want some ideas to mix it up a bit or things to mix it with.

First time posting so forgive me if its not up to par and I'm open for any suggestions and any ideas/help would be much appreciated and thanks in advance.

p.s might seem like a whole bit of info just for one question but just to give use some idea of me!

Teaching Deadlift to Beginner

Sat, 18 May 2013 22:35:00 GMT

whats the best way to teach my 14 yr old son to deadlift???? i dont have a trap bar.

Face Pulls Precisions Please

Sat, 18 May 2013 20:54:00 GMT

I started doing them a few weeks ago.
- What is the proper/ideal height the cable should start from?
- What should be my finishing arms position?

I searched and read/seen videos about many "variations". I understand that everyone has access to different equipement but the gym i go to is quite equiped.

I do them for balance, proper posture, rear delts and the area i call romboids but covers some traps. I kind of plan to rotate between reverse flys/Pull-aparts/Face Pulls.

Thanks for your input.

Leg Strength Imbalance and Pistol Squats

Sat, 18 May 2013 02:56:00 GMT

So awhile ago I learned about pistol squats and read all sorts of articles of how people conditioned for months to learn it. They didn't seem that hard so I just attempted it on the spot and did 8 reps with my left leg. When I tried it with my other leg, I just fell on my butt lol. Now I'm not that strong and my max squat was only 185 lb at the time (bw 145).

But this was unusual since it meant one leg was significantly strong than the other. I checked in the mirror and sure enough, the left leg was much larger. I continued back squatting, hoping that a bilateral movement would help even things out, but nothing has changed...

Evaluate My Squat

Sat, 18 May 2013 02:51:00 GMT

Hey,

Just wanted to get some feedback on my squat. Trying to focus on the quads.
Flame away!

Uneven Pump Between Arms

Sat, 18 May 2013 02:47:00 GMT

I have noticed in the past 3 months of training that at the end of an upperbody workout my right arm gets such a killer pump it's painful. Measurements between flexed biceps is a full inch. However, my left dominant arm has almost no pump at all. At the end of a workout it's quite noticeable and I have had many people comment on my "monster arm". Lately I've noticed that the pump is starting in my lat and pec too, while the other side is nothing.

I have already searched the forums for answers and here is what I have tried:
- unilateral strength measurement: at the same weight my smaller dominant arm is stronger for approximately two reps.
- after compound lifts ( I am currently doing 531) I do almost all unilateral exercises.
_ I have warmed up with compound/isolation exercises on the small arm to bring it up.
- I have used finishers on the small arm only to induce a pump with little success.
- My massage therapist has noticed more scar tissue build up on the bigger side which may be leading to increased occulsion.

Has anyone had this happen and if so, how did you fix it?

My next plan of action is to see a chiro for some active release to get rid of some scar tissue.

Thanks for the help!

Lateral Raise Angle Variations

Fri, 17 May 2013 20:16:00 GMT

Watching Milos Sarcev's training tips , he talks about doing lateral raises with arms not quite straight out from the body, nor not quite directly in front. He says this targets the front part of the medial head. He also says that doing lateral raises on an incline bench would stress the frontal part of the medial head and on the flip side, leaning forward during lateral raises stresses the rear part of the medial head. Have you guys had any experience with these variations of the lateral raise?

I ask this because no matter how much i have emphasized form with standard lateral raise, my medial delts still refuse to grow despite posterior and anterior growth. Therefore, I simply can't get the width on my shoulders. I've also tried wide grip upright rows to no avail. What do you guys think about these angle variations and have you tried them? (I'll try them myself tomorrow, just curious)

Mini Routines

Fri, 17 May 2013 19:36:00 GMT

Hi everyone,

I am a newbie here in terms of training, currently I am using a routine suggested by anthony ditillo consisting of only three exercises: squat, clean and press, pullover. Do you guys think I can gain some solid muscles using this routine only three times per week? please comment guys...

To Bulk or Not To Bulk...

Fri, 17 May 2013 18:40:00 GMT

Hey guys, I am 15 years old, and wondering whether or not I should bulk up. I have been working out on and off since last January, and I have gotten more serious in the past few months. I am 5 foot 4 and 115 pounds. I don't look lanky, I look rather fit/muscular/athletic, but I don't look huge either. My abs are visible, so my body fat is pretty low, as is expected at my age.

So the question, again, is whether I should bulk or not. I don't want to gain a bunch of fat cells therefore destroying my fast metabolism, and thus making it difficult to cut back down. Am I missing out on gains by not bulking? I do eat a lot, but clearly not enough to consistently gain weight...

So do I need to bulk/should I bulk? If not, when should I bulk? What age? I have done some research on this subject, by reading various articles on this website (Massive Eating I and II among many others). I just don't know whether that material applies to someone around my age. Should I just continue working out and eating like normal? Or should I bulk up and eat more calories than my maintenance?

I hope someone can help me out here. Thanks in advance.

Need Advice on Muscle Building

Fri, 17 May 2013 18:30:00 GMT

hi i have been going to the gym 5 to 6 times a week doing 2 hour plus sessions for 4 months i have been lifting as heavy as i am capable off in doing low reps i am currently taking creatine tablets daily plus drinking a muscle and size gainer and i have upped my protein consumption to over 200 grams a day but im still not building any muscle is there something else i need to take or any advice anyone can give me would be greatly appreciated

What Would You Do?

Fri, 17 May 2013 15:00:00 GMT

I've been lifting for about a year and haven't done exactly the right things
in terms of following a progressive routine. My diet has been non existent
so I know off the jump I need to clean that up for sure.

My lifts are

Bench: 335
Press: 235
Squat: 365
Dead: 365

My squat and dead have lagged mixture of knee pain and not focusing on my
lagging movements like I should maybe. I do work them though. I use one of
those 4 movements every time I work out and add assistance work to it. I'm
training between 3-5 days a week.

Really my question is if you where me what would you do? I mean I really
want to be strong but also lean out for sure You can see in the pics I'm
carrying a shit load of fat on a frame with little muscle. Would it be more
beneficial to my long term gains to cut now and then bulk up clean or Should
I maybe bulk a while and then cut down.

What would you do?

I also apologize for the pic quality no access to a full length mirror or
someone to take pics for me.

Adequate Protein and Stomach Issues

Fri, 17 May 2013 03:05:00 GMT

I've started to track my daily protein intake and currently I'm getting between 100-140 grams a day. I know that's on the low end of what I should be getting but I find that eating more food, particularly trying to add a protein shake a day, just leads to an upset stomach and feeling uncomfortably full.

For full disclosure I'm eating on an intermittent fast style (only eat between 12-8/9 and fast the rest of the day). While I could try and add a protein shake in the morning I find that I'm legitimately not hungry before noon these days and eating food then tends to make me lethargic.

Any advice on how to up my protein intake?

Beginner Strength Routine

Thu, 16 May 2013 19:32:00 GMT

I am planning on using one of the beginner 5x5 routines as it did provide results in the past. I used to read a hell of a lot into strength training, body building et cetera when I was really getting into Gym which included reading quite a few (e)books such as Wendler's 5/3/1, Westside Barbell and the core principles which were made clear throughout. Unfortunately, I did not continue with Gym which is something I honestly do regret though it was out of my control; I am not to 'in-the-know' any more so I have to slowly get back into things.

With this routine I was thinking of complimenting it with a few assistant exercises though I am unsure of how many sets I should be doing on top of the main movements as well as what particular exercises I should be doing. I do not want to have an overload in volume and my aim is to get stronger.

Though I am confident I can push more weight, I will be taking all the numbers back so I can get the form down pat and get going again. The routine I have planned so far is below ~ I have paid the Gym membership and will be beginning at 5:30AM sharp tomorrow. :)

My main weaknesses are grip and my arms in general, core strength and pulling strength so over this time I would like to be improving upon these as well.
______________________________________

Age: 16
Weight: 86kg
Height: 180cm
Current Goal: Strengthening
______________________________________

1: Workout A
2: Abdominals, Calves & Cardiovascular
3: Workout B
4: Abdominals, Calves & Cardiovascular
5: Rest[?]
______________________________________

Day One: Workout A
Squat, Bench & Row

Pressing Power Movement: Squat
(3) 5 sets of 5 reps
Pressing Power Movement: Bench
(3) 5 sets of 5 reps
Pulling Power Movement: Row
(3) 5 sets of 5 reps

Assistance Pressing Movement: Incline Leg Press
5 sets of 10 reps
Assistance Pulling Movement: Kroc Rows
(3) 2 sets of Maximum Reps

Assistance Pulling Movement: BB Shrugs
5 sets of 20 reps
Assistance Grip Movement: Static BB Holds
5 sets to Failure
______________________________________

Day Three: Workout B
Squat, Press & Deadlift

Pressing Power Movement: Squat
(3) 5 sets of 5 reps
Pressing Power Movement: Press
(3) 5 sets of 5 reps
Pulling Power Movement: Deadlift
(3) 1 set of 5 reps

Assistance Extension Movement: Good Mornings
5 sets of 10 reps
Assistance Pulling Movement: Kroc Rows
2 sets of Maximum Reps

Assistance Pulling Movement: BB Shrugs
5 sets of 20 reps
Assistance Grip Movement: Static BB Holds
5 sets to Failure
______________________________________

Do I need to include any more for the other muscle groups especially the muscle groups I found were my weakest area?

I would appreciate any help on these two parts of the routine.

Cheers,

Haydn.

A Beginner Trying to Get Bigger

Thu, 16 May 2013 17:58:00 GMT

Ok so here's my story:

I'm 15, 177cm, 56kg. I want to build muscle but I can't go to the gym/don't have the money to buy equipment/programs. I am mainly interested in getting bigger (size) than stronger. I'd say maybe 65% size and 35% strength if that makes sense?

I do have a pullup bar that I can use. You guys on here seem very nice and helpful so I was wondering if you could give me a training routine that I could follow to achieve my goals. I don't want to be massive but I feel I need to put on a few pounds. Can anyone on here help me?

Thanks in advance

Embarrassing Question

Thu, 16 May 2013 00:47:00 GMT

Hi everyone, I have an embarrassing question for you all.

My question is how to deal with a sweaty bum crack? I noticed the last few deadlift workouts that my underwear and shorts have a pretty noticeable damp stain down the middle. I'm not sure if I should just wear an additional pair of underwear, ignore it and keep working out or something else.

Maybe someone else has gone through this and can suggest something to help.

Thanks

Advanced Beginner, Program Jumper

Wed, 15 May 2013 10:15:00 GMT

whats the best program for a ADD program jumper???please help...its driving me nuts