exercise questions and queries 48 replies, 54877 views

deadlift
5/11/2012 11:29:00 AM
quote:
Originally posted by: RyanSchwenksville

I honestly need a whole new workout plan. I did starting strength for about 4 months and really plateaued on every lift so I am pretty much lost. I really want to focus on losing more weight than I do packing on any bulk which is why I started doing yoga for cardio.

I also derailed this thread completely




what are you doing for accessory movements? and how often do you switch them up? squatting will not increase your squat, accessories movements do that. same goes for the the bench and deadlift. take a sprinter for example, they don't get faster by running, they get faster by doing exercises that strengthen the muscles used while running. the hamstrings, for example.
owen.
5/11/2012 1:57:00 PM
Does anyone drink that muscle milk stuff? I keep hearing about it non-stop.
Davey.
5/11/2012 1:59:00 PM
My penis is huge. My BMI is perfect. I am davey.
What should I change?
WREN
5/11/2012 2:07:00 PM
Originally posted by: owen.

Does anyone drink that muscle milk stuff? I keep hearing about it non-stop.


It tastes good but there are far better protein products out there.
deadlift
5/11/2012 2:29:00 PM
don't waste your money on muscle milk
tony plush
5/11/2012 2:44:00 PM
seriously. $3.99 for like 20g of protein? fuck that.

also, for my flat bench press, lately ive been doing:
-close-grip,wide-grip, and incline bench (low weight, high reps)
-vertical and horizontal medicine ball throws
-dips/pullups
-OHP
-tricep isolation exercises
RyanSchwenksville
5/11/2012 2:55:00 PM
Originally posted by: WREN

Originally posted by: owen.

Does anyone drink that muscle milk stuff? I keep hearing about it non-stop.




It tastes good but there are far better protein products out there.

RyanSchwenksville
5/11/2012 2:56:00 PM
Originally posted by: deadlift

Originally posted by: RyanSchwenksville

I honestly need a whole new workout plan. I did starting strength for about 4 months and really plateaued on every lift so I am pretty much lost. I really want to focus on losing more weight than I do packing on any bulk which is why I started doing yoga for cardio.

I also derailed this thread completely




what are you doing for accessory movements? and how often do you switch them up? squatting will not increase your squat, accessories movements do that. same goes for the the bench and deadlift. take a sprinter for example, they don't get faster by running, they get faster by doing exercises that strengthen the muscles used while running. the hamstrings, for example.

I guess what I need to know is which exercises to do on which days. I really dont know which accessory exercises are best.
deadlift
5/11/2012 2:57:00 PM
Originally posted by: tony plush

seriously. $3.99 for like 20g of protein? fuck that.

also, for my flat bench press, lately ive been doing:
-close-grip,wide-grip, and incline bench (low weight, high reps)
-vertical and horizontal medicine ball throws
-dips/pullups
-OHP
-tricep isolation exercises

triceps are usually what's holding back someone on the bench; followed by shoulders and back.. very rarely is it the chest.

what are you doing for triceps? try elbows out extensions, if you're not doing them already.

tony plush
5/11/2012 3:05:00 PM
cool, will do. i didnt mention things like deadlifts and barbell rows because i do those as main exercises as well.

right now im doing tricep kickbacks, tricep pulldowns, standing triceps extension, and skull crushers.
deadlift
5/11/2012 3:11:00 PM
Originally posted by: RyanSchwenksville
I guess what I need to know is which exercises to do on which days. I really dont know which accessory exercises are best.

I will run the same set of accessory movements for 2 weeks (3 weeks max if I haven't done them in a while) and then I will alternate. I'm a nut and map my entire training cycle out ahead of time, which is usually around 6 weeks depending on where I am at. I have enough movements that I will not hit the same accessory exercise for 2, sometimes 3 cycles. For some movements, it's longer than that, but you get the point. You always want to keep the body guessing, that's why it's important to switch grips, stance, height .. etc when doing the big 3.

I recommend you keep doing starting strength, but switch up the accessories. I will come up with the accessory movements for you for one cycle if you promise to stick to it and not waiver for the entire duration.. barring you're rest and diet are on point you will see results.
pahulkster
5/11/2012 5:17:00 PM
Originally posted by: tony plush

cool, will do. i didnt mention things like deadlifts and barbell rows because i do those as main exercises as well.

right now im doing tricep kickbacks, tricep pulldowns, standing triceps extension, and skull crushers.

You could drop all of those for triceps if you want to get your bench up.
deadlift
5/11/2012 5:20:00 PM
yeah, the only muscle a kickback has ever stimulated is a clitoris.
Kevlar Moneyclips
6/3/2012 11:25:00 AM
I've been doing this one exercise to bring my squat up for a few years now. Its actually perfect, it specifically targets every muscle used by your body doing a squat, and places the correct proportion of stress on the specific muscles.

Start with the bar in the ladder or power rack approximately nipple level, if not a tiny bit higher. Walk up to the bar, line yourself up evenly on it, take a fairly wide solid grip on the bar and duck under, coming up with the bar resting squarely on your shoulders, a little below the tops of the trapezius. Straighten your legs, step back, take the widest stance that feels comfortable. Take a deep breath with your diaphragm, using the tension to brace your stomach, pick a spot on the wall higher than your head and stare. Fill your chest, reach your ass back and down until your thighs are about parallel to the ground. Go back up the way you came down. Repeat.
Matthaeus
6/3/2012 12:04:00 PM
Originally posted by: Kevlar Moneyclips

I've been doing this one exercise to bring my squat up for a few years now. Its actually perfect, it specifically targets every muscle used by your body doing a squat, and places the correct proportion of stress on the specific muscles.

Start with the bar in the ladder or power rack approximately nipple level, if not a tiny bit higher. Walk up to the bar, line yourself up evenly on it, take a fairly wide solid grip on the bar and duck under, coming up with the bar resting squarely on your shoulders, a little below the tops of the trapezius. Straighten your legs, step back, take the widest stance that feels comfortable. Take a deep breath with your diaphragm, using the tension to brace your stomach, pick a spot on the wall higher than your head and stare. Fill your chest, reach your ass back and down until your thighs are about parallel to the ground. Go back up the way you came down. Repeat.

i do the same thing, love it
hesinparties
6/13/2012 9:41:00 AM
Deadlift,

Thoughts on adding olive oil "shooters" to your diet to add calories? If , would it matter what type of olive oil is used? (regular, virgin, extra virgin)

Already have a steady diet of blue diamond almonds, so I'm not sure if this would be going overboard.

sincerely,

Too lean in PA
deadlift
6/13/2012 9:47:00 AM
I'm a big fan of adding EVOO to anything if you need extra calories and or quality fats. If i'm running short on calories for the day I will add up to 2 servings of evoo to a shake before bed and that is a quick 240 calories of good fats.

The type you choose doesn't matter too much, but I've always went with evoo because of the taste.

It will essentially turn your shake into a weight gainer.. and this method is a hell of a lot cheaper than buying pre-made weight gain products.

note: the taste is rough, but man up and chug it.
hesinparties
6/13/2012 9:52:00 AM
I figured the olive oil would change the consistency of the shake, no issues with that?
deadlift
6/13/2012 9:52:00 AM
it will definitely change the consistency and taste, but just slam it.
the cat
6/13/2012 10:11:00 AM
Yes, the type matters. You should consume extra-virgin olive oil every day if you can, regardless of fitness goals. It prevents cancer and heart disease. This isn't a joke, for more info check out this annual review (I'd post the link but I don't know if it'd work):

The phenolic compounds of olive oil: structure, biological activity and beneficial effects on human health. Nutrition Research Reviews (2005), 18, 98–112Nutrition Research Reviews (2005), 18, 98–112
deadlift
6/13/2012 10:13:00 AM
i thought most people used evoo to begin with? i know that is the only olive oil i've ever used for anything.

ACV + EVOO = immortality
the cat
6/13/2012 11:05:00 AM
Not a lot of science backing ACV

EVOO support is rock hard, as am I (this may be due to ACV, though)
pahulkster
6/13/2012 2:11:00 PM
Extra virgin is best, but not to cook with. Much better for salads and drizzling on shit.

I've been using flax seeds a lot in juices and shakes. Omega 3s, fiber, and general nutritional epicness. Buy the whole seeds.
tony plush
6/13/2012 7:32:00 PM
Cumby
6/13/2012 7:42:00 PM
lol
tony plush
6/21/2012 5:22:00 PM
Originally posted by: deadlift

Originally posted by: tony plush

seriously. $3.99 for like 20g of protein? fuck that.

also, for my flat bench press, lately ive been doing:
-close-grip,wide-grip, and incline bench (low weight, high reps)
-vertical and horizontal medicine ball throws
-dips/pullups
-OHP
-tricep isolation exercises

triceps are usually what's holding back someone on the bench; followed by shoulders and back.. very rarely is it the chest.

what are you doing for triceps? try elbows out extensions, if you're not doing them already.


i started doing these when you posted this. definitely helped my bench.