-- Weightlifting & Nutrition Thread -- v9.0 Optimized

[erco]

1-5 Reps: Max Strength
3-5 Reps: Power
8-12 Reps: Hypertrophy
15+ Reps: Endurance

These are general guidelines, but fairly accurate. Evaluate your goals and work accordingly.

Also, generally speaking, products labeled ‘mass gainers’ are overpriced shit. They’re almost always whey protein with a fuckton of added sugar.

[HeaT]

post got skipped afew pages back so re-up

Originally when we went to the gym myself and two of my other friends wern’t complete nubs when it came to workout routines and what to do and what not to do, but I notice after reading that it really differentiates between people. So us all doing the same workouts (different weights for the stronger ofcourse) isn’t really the best option.

Recently instead of doing more weight less reps I’ve been doing less weight and doing more reps and I notice I’m actually feeling my muscles burning quite abit more and I’m more tired. My past workout has been the most I’ve sweated and been exhausted since my first week there, so I’m thinking that thats the best way to go, but i’m not sure how that will affect my goal of gaining mass.

So besides answering those q’s anyone have a workout that would help me gain overall mass? I also plan on getting the mass body builder from the GNC.

btw-we usually workout right after school (we get out at 10am) and I know for me atleast I don’t eat breakfast and unless i’m hungry the only thing I have after is a Muscle Milk (delicious).

if you have no fat on you you can expect to gain weight if you are eating well and working out well…

im outi

Roberth

[Ryad]

1-5 Reps: Max Strength
3-5 Reps: Power
8-12 Reps: Hypertrophy
15+ Reps: Endurance

These are general guidelines, but fairly accurate. Evaluate your goals and work accordingly.

Also, generally speaking, products labeled ‘mass gainers’ are overpriced shit. They’re almost always whey protein with a fuckton of added sugar.

dont you have to drain dynamically to gain power?

[Soldier_Zero]

How many fish oils caps should I take each day? It’s 300mg (180 of EPA and 120 of DHA) in one. I’ve been doing 2 with breakfast then one with every meal after that.

I’m asking because I’ve been squatting twice a week now as opposed to once a week previously. I feel as if my knees are going to get worse.

[erco]

dont you have to drain dynamically to gain power?

No, since power is also a function of force and not just speed. However, certain exercises are better at generating power than others, which is also independent of rep range. Cleaning 3x > Cleaning 1x > Cleaning 20x in terms of adapting your body to produce more power. Cleans > Squats > Bicep Curls when looking at specific exercises. Still, gaining increased strength almost always means an increase in power.

How many fish oils caps should I take each day? It’s 300mg (180 of EPA and 120 of DHA) in one. I’ve been doing 2 with breakfast then one with every meal after that.

I’m asking because I’ve been squatting twice a week now as opposed to once a week previously. I feel as if my knees are going to get worse.

I’d take 10 servings of your caps daily. That puts you at 3000mg of EPA/DHA, past that and you may have blood thinning/bruising issues.

[System_1]

you should be lifting so that each set goes to at most 6 reps, thats if you want mass. i also would recommend eating breakfast, you could gain some good energy from it as well as a little much needed protein.

thanks. maybe I’ve just been out of it for awhile (haven’t worked out since afew months after last wrestling season, like May-June) but so far I don’t seem to be gaining any strength from doing my max weights, or I just haven’t been at it long enough

1-5 Reps: Max Strength
3-5 Reps: Power
8-12 Reps: Hypertrophy
15+ Reps: Endurance

These are general guidelines, but fairly accurate. Evaluate your goals and work accordingly.

Also, generally speaking, products labeled ‘mass gainers’ are overpriced shit. They’re almost always whey protein with a fuckton of added sugar.

Difference between Power and Strength? and which of those is better for maintaining/improving figure.

Alternative to mass gainers?Or just eat well and exercise frequently and correctly

if you have no fat on you you can expect to gain weight if you are eating well and working out well…

im outi

Roberth

thank you sir

[gemdoom]

Hydroxycut is expensive. For that amount of money, I’d say getting Hot Rox or Venom Hyperdrive would be better. Thermogenics in general work, but aren’t the weight loss panacea they’re marketed as being. If you’re really super cheap, you can just get caffeine straight up and take 200mg 2x daily. Alternatively, if you’re really super spendy, you can take ridiculous amounts of CLA.

Generally, for fat loss, you’re much better off saving your money, and getting your diet in order. This will make a much more significant impact on your body fat %.

.

random question but how come you have to be 18 or 21 plus to buy those kinds of pills? (im 18 so it really doesnt matter) i dotn plan on using it im just curious is it how your body reacts to it and stuff?

aside from that i ate burger king and mcdonalds the other day made me feel bad since i havent ate those in a while now these small pimples came out really wuick damn.
anyway i dropped the milk from the previous posts and just straight up drink water and nothing else is this bad should i continue doing this?

[terracotta]

wow, mad knowledge in this thread. sadly, i don’t have enough time to sift through all of it, so here’s my sitrep (any and all input is welcome):

i’m 5’6, and my natural bodyweight is like 130-135, and my body type is lean/athletic. i just had jaw surgery back in november, and the doc wired my shit shut for a month to make sure i healed right. i lost mad weight, and as the doc told me, the first thing to go on skinny guys was lean muscle.

so i’m trying to get back in shape, and i figure now’s as good a time to start as any in buffing up a little. i want to put a little more mass on around my neck, as well as have some solid functional strength in that area, bulk up the trapezius (?) area (but with the functional priority of bearing a medium load like body armor for prolonged periods), and also to beef up on the arms and quads a bit. i hate lifting weights because it bores me to tears, and i prefer calisthenic (self body-weight) exercises. i understand and accept that ill have to spend some time in the gym in order to overload muscle groups, but would nevertheless prefer to keep my time in the gym to a minimum with short, economic and intense workouts (1 hr or less pls).

i used to lift somewhat regularly back in high school for varsity swimming (i was definitely bigger in the chest than i am now), but i stopped in college. i noticed that as i stopped lifting, i felt more coordinated and flexible than i did when i was lifting. so my priorities in getting back in shape are: functionality (mobility, range of motion, explosiveness, and ability to bear a medium load for prolonged periods of time) with appearance at a close, close second.

what do yall suggest? keep in mind, i’m coming off a period of prolonged recovery, and my body is still pretty feeble compared to my pre-surgery condition, so “ease-in” transitional workout ideas are totally welcome.

some bodyweight exercises:

push ups - many variations to this… i prefer close-grip inclined to hit the triceps harder and so i don’t have to do so many. great for building density, and great for noob gains. cheap since all you need is the floor.

handstand push ups - i always thought push up grips were useless until i tried handstand pushups; the grips definitely give a better range of motion.

dips - i pretty much ditched bench for weighted dips for over a year, and when i hit the bench again my numbers were the same. a strong weight belt would be useful.

pull ups/chin ups - like with dips, a good belt would be useful. go for more weight instead of higher reps.

ironically some bodyweight exercises are a little harder and really should be supplemented with weight exercises - for example, you can only handstand push up so many times and still be a long way from failure.

anyway i just posted these in case you’re ghetto cheap like me and don’t wanna spend too much on gym, but you’ll probably need some weights to hit your legs anyway. nutrition will probably be your biggest expense. for that medium-load-bearing strength, i think deadlifts, rows and military presses would be good.

[ssjbrydon]

try some burpees(google it) and wall squats(squating against a wall and holding it in place, trust me it burns) for some conditioning with you bodyweight exercises.

[Soldier_Zero]

I’d take 10 servings of your caps daily. That puts you at 3000mg of EPA/DHA, past that and you may have blood thinning/bruising issues.

Hm, I thought 3 grams a day was too much? And 1 gram is the recommended daily amount?

If 3000mg, then I’d need 2-3 caps with every meal…gonna run out of fish oil super fast. :sad:

[Reno]

Hydroxycut is expensive. For that amount of money, I’d say getting Hot Rox or Venom Hyperdrive would be better. Thermogenics in general work, but aren’t the weight loss panacea they’re marketed as being. If you’re really super cheap, you can just get caffeine straight up and take 200mg 2x daily. Alternatively, if you’re really super spendy, you can take ridiculous amounts of CLA.

Generally, for fat loss, you’re much better off saving your money, and getting your diet in order. This will make a much more significant impact on your body fat %.

Cool thanks. I posted my diet plan earlier but no one really said anything about it though. I’ve been on this plan for the past month as well as using Hydroxycut before my workouts, so I’m basically looking for something to help me lose the fat faster as I workout and diet.

[MarkoftheSivak]

*How many fish oils caps should I take each day? It’s 300mg (180 of EPA and 120 of DHA) in one. I’ve been doing 2 with breakfast then one with every meal after that.

I’m asking because I’ve been squatting twice a week now as opposed to once a week previously. I feel as if my knees are going to get worse.*

I had problems with soreness/stiffness in my shins and knees when I started boxing and running. I found that a combination of MSM (a sulfur compound), and Creatine with Taurine really help, almost as if i am not even sore. Some people like MSM and Glucosamine which I think would work.

I don’t see why your taking DHA and EPA for squats, DHA and EPA are generally used as mentality enhancers and for sight.

I also take fish oil, but for mental alertness, not for stamina or endurance.

[HeaT]

some bodyweight exercises:

push ups - many variations to this… i prefer close-grip inclined to hit the triceps harder and so i don’t have to do so many. great for building density, and great for noob gains. cheap since all you need is the floor.

handstand push ups - i always thought push up grips were useless until i tried handstand pushups; the grips definitely give a better range of motion.

dips - i pretty much ditched bench for weighted dips for over a year, and when i hit the bench again my numbers were the same. a strong weight belt would be useful.

pull ups/chin ups - like with dips, a good belt would be useful. go for more weight instead of higher reps.

ironically some bodyweight exercises are a little harder and really should be supplemented with weight exercises - for example, you can only handstand push up so many times and still be a long way from failure.

anyway i just posted these in case you’re ghetto cheap like me and don’t wanna spend too much on gym, but you’ll probably need some weights to hit your legs anyway. nutrition will probably be your biggest expense. for that medium-load-bearing strength, i think deadlifts, rows and military presses would be good.

for lower body you can also do…

squats
jump squats
walking lunges
bulgarian split squats
calf raises

all good body weight exercises for lower body…

im outi

Roberth

[erco]

I had problems with soreness/stiffness in my shins and knees when I started boxing and running. I found that a combination of MSM (a sulfur compound), and Creatine with Taurine really help, almost as if i am not even sore. Some people like MSM and Glucosamine which I think would work.

I don’t see why your taking DHA and EPA for squats, DHA and EPA are generally used as mentality enhancers and for sight.

I also take fish oil, but for mental alertness, not for stamina or endurance.

Fish Oil has such a wide variety of health benefits, it’s not even funny. It’s been show to improve fat mobilization, brain and cardiac function, mood and happiness, HDL:LDL ratio, and to reduce inflammation. Reduced inflammation is directly related to joint health.

Hm, I thought 3 grams a day was too much? And 1 gram is the recommended daily amount?

If 3000mg, then I’d need 2-3 caps with every meal…gonna run out of fish oil super fast. :sad:

Too much? The only downside are the anti-coagulant effects of fish oil which has potential to cause prolonged bruising. This has only been shown in doses of combined EPA/DHA over 3g-5g. Staying at or just below 3g puts you at the upper limits of safe. There are trainers and nutritionist out there that advocate megadosing fish oil, to a point where they’re taking 30+grams of the stuff a day.

Luckily, Fish Oil is fairly cheap. I think you can get 1000 caps from CustomNutritionWarehouse for like $20.

random question but how come you have to be 18 or 21 plus to buy those kinds of pills? (im 18 so it really doesnt matter) i dotn plan on using it im just curious is it how your body reacts to it and stuff?

aside from that i ate burger king and mcdonalds the other day made me feel bad since i havent ate those in a while now these small pimples came out really wuick damn.
anyway i dropped the milk from the previous posts and just straight up drink water and nothing else is this bad should i continue doing this?

Marketing crap. Biotest does that a lot. They even have warning labels all over their energy drink, Spike, about only drinking 1 a day or being over 18. Mainly, it’s focused on Yohimbine, which is a pretty aggressive stimulant. Of course, it’s not as if you’re doing crystal meth or something. Bottom line, all of these fat loss pills are just packaged versions of caffeine or some other similar stimulant.

[System_1]

Why is whole wheat better for you then regular breads?

I’m not feeling any pull in my back when I do bent rows; is there a common mistake I’m making?

[thumbs_up]

Why is whole wheat better for you then regular breads?

I’m not feeling any pull in my back when I do bent rows; is there a common mistake I’m making?

You probably put to much arm work into it…or you swing the bar up using your legs. You much stay still and glide your elbows back…in a way that you feel your shoulder blades squeeze.

[HeaT]

Why is whole wheat better for you then regular breads?

I’m not feeling any pull in my back when I do bent rows; is there a common mistake I’m making?

can you explain further what you mean by you are not getting a “pull” in your back??? i dont really understand what that means…

i dont think you need to feel anything “pull” when you are lifting…i dont want to say that you probably meant you are not feeling “the burn” or pump because i honestly dont know if that is what you meant but it needs to be claified before i can answer your question…

im outi

Roberth

[thumbs_up]

Why is whole wheat better for you then regular breads?

I’m not feeling any pull in my back when I do bent rows; is there a common mistake I’m making?

About the bread. Whole bread haa better nutritive elements. Normal bread is made of flour and that’s not a good element for bodybuilding.

[SNAAAAKE]

someone mentioned “steal cut oats”. do I just mix it with protein shake as is or I gotta boil it first ?? dumb question I know…

muscle milk, opinions?

I heard negative things about MM. brain cancer(lol),dick problem,etc

I cant remember where I red something about it though…maybe someone else can chime in

[ShadowInfinity]

Hey guys, I’ve been reading this thread a long time and finally found the time to post my routine and ask you guys if there’s anything I can do to improve it.

I am going to be 24 yrs old, 5’9 and floating between 145 and 150lbs. I’ve never been very athletic (strict asian household ftw) and only did BJJ/MMA training for junior and senior year of HS. This past July, I decided to sign up at a local independent gym with a friend (no sign up fee, 40 a month). I was 145 then and am mostly the same weight but visually, I’ve definitely gained mass all over my body. My chest is bigger, arms bigger, legs etc.

I workout mon, tues, thurs for 1 hour and 15 mins, and fridays I only have 30 mins. Wednesday I’m too busy to workout.

My Workout

**Mon - Chest

1. dumbell presses, flat, incline, decline**(was benching until recently and decided to switch to dumbells cause I got more burn?)
   2. dumbell c-sweep(like dumbell fly but starts with my hands back like I was doing pullovers, then I sweep the dumbells around and to my side, then do a normal fly, then reverse the motion, couldn’t find an example online)
   3. dumbell pullover
   **Tris
2. dips** (I’ve been leaning forward to hit my lower chest too)
   **2. dumbell tricep extension
3. tricep pushdown on pulley machine**

**Tues - Legs

1. barbell squats
2. single leg squat on bench
3. lunges with dumbells
4. single leg hamstring curls
   core
5. just a bunch of core exercises I can’t remember**

**Thurs - Back

1. Wide grip pullups
2. lat pull downs
3. t-bar row
4. deadlifts
5. 1 arm dumbell rows
   Bis
6. seated incline curl
7. standing curl
8. seated preacher curl** (palms facing down)
   **4. preacher curls normal
9. concentration curls**
10. I end the workout with forearm/grip exercises, wrist curls and I’ve been holding heavy dumbells and walking around the gym for as long as possible. Also holding plates for as long as possible.

Fri - Shoulders

1. I really need some guidance on this day as I haven’t gotten a routine that works for me in 30 mins. I haven’t felt real burn on my shoulders ever since I’ve started working out.

Well, from what I listed I can do them all on a day when I can get to the gym on time. I go straight from work to the gym at night, and some times work keeps me there late.

My Nutrition

I take whey protein from gnc (got a 20% discount so it helps) cause its all I can afford. My eating could definitely better but lately I’ve been trying to improve.

Breakfast - Oatmeal + milk protein shake
Lunch - Been packing a lot of lunch, tuna fish sandwiches and the like, trying to eating every 3 hours or so.
Dinner - I eat dinner as soon as I’m home from the gym in addition to a protein shake, then eat again before bed (2-3 hours later) with another protein shake. I’ve been doing about 2 scoops (40grams) of protein each shake. I take a One-a-day for Men twice a day, morning and night, and I also take fiber capsules, omega-3 fish oils, and flaxseed oil 3 times a day (1 capsule of each).

My goals

Well, I’m definitely happy with the results I’ve gotten so far with working out and I love it. I’ll be working out for the rest of my life as long as I’m able too.

Being skinny all my life and asthmatic when I was very young limited my growth athletically. I definitely want an athletic body. For me, strength comes first, then size. I know size will come along on its own so I’m not worried about it.

With that said, what do you guys think I can change in my workout to help me achieve that goal of athleticism. As you might have noticed, some days I have a lot of workouts and some days I don’t really know where to go. I definitely need help on good core exercises and shoulders.

I know that doing HIIT really really helps but currently I’m short on time for my full workout as it is. I’ve been trying my best to be efficient and I’m thinking about starting a journal or whatever it is to keep track of my progress. I forgot to mention that my friend quit the gym 3 months into it so I’ve been by myself ever since.

Any suggestions, advice, anything is greatly appreciated. Thanks for reading my long post!