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Everything posted by Draken50

  1. Do a proper valsalva. Inhale into the belly, and keep it there. To help avoid headrushes and the like keep your mouth open. Exhaling slowly while you lift is not what you want to do especially when the lift starts with the eccentric movement(Squat, Bench) Some people exhale at the top once they've locked the weight out. I generally don't as I usually lower a bit slower to work the eccentric movement but mostly becuase hex plates suck for deadlifting. Air-in, mouth open-pull the weight up... Put weight down. Exhale.
  2. Hey if you're rocking 500 lbs. squats with 1 minute rest times.. yeah I could see the problem. That's what you're doing right? 500 lbs. squats with 1 minute rest times? That's really impressive... the guys in my gym only hit like 455. And they take long rests to recover. During which time they have no problem with people working in... hmmmm, maybe that's why they don't have 500 lb. squats? Perhaps they are resting to long, and being too considerate. I bet watching someone else move those wieghts after their heavy sets, just makes them more tired. Cause generally us weaker squatters, we just sa
  3. Then you are a jerk, and not the lifting kind. If you can only see other people in the gym as obstacles to your carefully prepared schedule, and consider the 30 seconds it takes to add or remove plates to a bar, particularly working in concert with someone else. So yes, if you consider a person pressing in the rack, and offering anyone who comes by to work in, as well as assistance resetting the weight on the bar to be some kind of overly rude action due to your "my way or the highway" attitude. You are a problem. You are why people don't want to work out in the weights section. So get off y
  4. I'm confused... how the hell does working in while I'm pressing affect their squatting? Aside from maybe having to use a lower rack like you would if you were working in with someone shorter doing squats. My clean sucks. I press a little over a wheel for sets of 5, but I can barely clean it due to never really learning the pattern. My rule is: Work in, or eff off. If you are "Waiting 20 minutes" you have decided not to work in. Your decision, Your problem.
  5. I do OHP in the squat rack all the time. I always offer to let people work in their squats, if they decline however, that their problem. I will admit that cleaning your presses can be worthwhile, but frankly when I'm pressing, I'm working presses and don't particularly want to tire myself out at all before I start an exercise that can require lots of work for little growth. I will clarify that while I don't have a problem with such advice being given on a board such as this, if I am in the gym working OHP and someone demands the squat rack because "I could clean it first" I'm going to tell
  6. Personally, I tend to prefer the larger amount of sets. What I tend to do in those situatoins is to gradually increase the repetitions of the last set assuming the prior sets are completed in full. Monday set 1:20 squats, set 2:20 squats, set 3:2 squats Wednesday set 1:20 squats, set 2:20 squats, set 3:4 squats And I would simply do that with each exercise.If I failed to reach the number of repetitions I was attempting to reach on a given day, I would not increase the repetitions until I did. Incremental progress is a very useful tool.
  7. I'm not sure why you are finding it necessary to involve another metric. Have you considered the color or material of your pants? I've found that if I wear several pairs of pants simultaneously, i cannot run as fast. So having more material may have slowed me down compared to one pair of pants. Therby showing that pant material/number affects my running. So I could spend a large amount of time analyzing the precise thickness of that pants that I want to both not be to thick but also not appear to be a David Bowie from labyrinth cosplay and thereby cause distraction. Alternatively I could
  8. Not a bad nitpick at all. I don't actually condone 6 day a week training. Personally I found adding some hill sprints on to say Sat. when on a M-W-F lifting schedule wasn't to bad... like I"m noticing you're saying, but I could definitely see how that could be read as "do HIIT every non lifting day." Yeah the biggest limiting factor is going to be your ability to recover. Often driven and motivated people are more limited by that than the time and effort they are willing to put in. Recovery is an adaptive process as well, and just like with strength you can increment your total exercise vo
  9. From what I understand there are two major things you'll want to do to protect and strengthen your knees during squats, rather than injuring them. 1). Keep your weight in your heels. The most common cues to help correct that are "Weight in your heels", "make sure you get your hips back", and" You should be able to wiggle your toes." The toe wiggle isn't a half bad test. Keeping your weight in your heels will be something you can feel, and people dropping their hips without moving them back is usually the most common cause of bad postion at the bottom of a squat. 2)when squatting "knees out
  10. I gave myself the specific goal of trying have stories worth telling. Mostly though the key is getting out, going elsewhere, and eventually you might even talk to strangers. Nothing different happens in the same places. Go explore, even if it's just studying in a new place. I was a people watcher, so I went places with people and watched them, hijinx ensued and my small town friends always had a hard time understanding why my life seemed so much more interesting. Simple answer, I got out. I went salsa dancing, I couldn't dance well, didn't end up on the floor much aside from the lesson, an
  11. As big of a fan as I am of Strength Training, yeah you train for the goals you have, and squats aren't in the triathlon. May not be a bad idea when you've done them though. Edit:Dang, didn't realize this was already old.
  12. A strength training program like starting strength should fit the bill 3 days a week, compound lifts, overall a good place to start. Squats and Deadlifts will greatly increase leg strength and once heavy work abdomen and back very well. Additionally, I feel that overhead pressing is a very good exercise to help prevent shoulder injury in contact sports. Having had a shoulder injury that was rehabbed by presses caused in martial arts I can say that they definitively suck, and while not entirely preventable occur far less often if a person lifts weights overhead. Squats and dead-lifts help s
  13. For where to start, Starting Strength is a great resource. Additionally I found practical programming to be very useful for understanding strength training programming methodologies. I'm currently using the 5/3/1 programming schema, and I felt the book really helped me to understand some of the concepts that may have been used in developing it. I would highly recommend finding a program to use and following it, as the ability to track your growth, and as such confidence that your time is not being wasted is often very helpful in maintaining the habit you are working so hard to build.
  14. No problem, both your goals are really good. If you want to learn about building strength, the most comprehensive single resource I know of is Starting Strength. It outlines a basic strength routine that is very good for building strength and of course muscle. Your current post says you go to the gym 3 times a day, which is rather a lot, but should be enough to do the prescribed workouts. Basically 3 compound lifts for 3 sets of 5 reps. Often when people are starting out the whole of the exercises may only take them 30-45 minutes. That time does get longer as the weights get heavier and lo
  15. Starting strength. Add calories. Milk's good, as is meat. Meat+milk+progressive loading strength training=bigger.
  16. Yeah, you may be using excessive layback. Pretty common problem when people start pressing. It's super important to tighten your abs to avoid that. When pressing I find it very important to keep my glutes, abs and legs very very tight or I can have form breakdowns. I have seen some issues as well where the bar is not pressed directly overhead, and is too far forward, but while I can conceive of that putting strain on the lower back, I cannot say for sure.
  17. Okay, you have a lot of good questions, and they'd be great if your goal is to be a figure competitor. If that is your goal, ignore everything else I'm going to say, don't even bother reading it. Otherwise, stop, take a breath, and try to pretend you've never heard anything at all about how to lose weight or look good or anything else. Okay? I may be off base here, but you started this thread talking about feeling overwhelmed and a lack of progress in both weight and lifting, and your tracking everything and you're doing a bunch of work and not seeing the results you want. So yes, if you wan
  18. Okay, I'm recommend a bit different of an approach. Though one it seems like you're already on track for. So, for a bit, you're going to want to ignore the scale. Okay? You're 124 lbs. That's pretty light, don't stress it. So now, what you want to do is build muscle. An plenty of people are going to come up with some incredibly complex ways for you to do so Heck, they might even work, if you're down for incredibly complex methodologies and all that jazz. So, Here's my recommendation. Focus on lifting, stop counting calories, eat meat, and veggies and fruit and don't go hungry. If you're ha
  19. Glad I could help. I understand the wanting the feeling of working hard, and I can definitely say moving heavy weights provides it. As to weight loss and appearance, muscle looks good and healthy and.. well.. it looks good. The stereotype people had of super bulky vieny muscle women come from pictures where they are at an unhealthily low body fat. Like, normal healthy process don't occur low. Otherwise muscle makes things that would droop... not droop, and overall for a more happy and healthy person. Happy and healthy being basically the basis for what people actually find attractive. Also
  20. Okay, I get that this doesn't makes sense in a lot of regards to you, and I can see how some isometric stuff can seem usefull especially completely untrained. But I'm going to create a kind of example for you. First, picture, and extremely weak man. Okay, like, super skinny, ilttle muscle, the whole skin and bones archetype. Now, that Guy is going to lift a barbell overhead 5 times. A barbell weights 45 lbs. Okay. Now, the second guy is huge, like professional wrestler, you can picture him all big an oily if it helps, but I'm guessing you grasp what I'm saying here. Now he, is lifting the
  21. Okay, so I don't know what your goals are, but there are other ways of working hard than just doing whole bunches of repetitions really quickly. As to fat cutting and building muscle. There's a bunch of bullshit about that. The fact is if you are currenlty 300 lbs., and you lift weights even if you are losing wieght you can still be building muscle as those resources are already very present in your currently 300 lb. form. As someone who lost weight and built muscle at the same time, married to someone who lost weight and built muscle at the same time, I know this to be the case. You have th
  22. Yeah, starting strength is my preferred resource. You don't need to make it all the way through the book, there's a lot of stuff in there. Try to start by looking at the "How-To" and "Things to avoid" sections for the Squat, Press and Deadlift. That'll be a good start for going in and beginning those movements.
  23. Okay, cardio and lifting can work together, you just have to be smart about it. The big reason it's recommended against is that a lot of people do cardio to the point that their lifts stop going up. Additionally, as you've noticed, conditioning (cardio) adaptations disappear quickly when not being practiced. Strength, not so quick. The nice part is that cardio/conditioning comes a lot faster than strength does. So, the key is to limit your cardio, which is easy easy easy to overdo, so that your lifts don't suffer. Especially as breaking off your novice progression early means that a lot of e
  24. Use the starting strength methodology. 3 sets of 5reps. Squats, deadlifts, and press. Just learning to keep your back locked out and the like is important. Start soon, try training every other day, make sure you eat and sleep enough for recovery. Chins make a good assistance exercise 3xmax after the other 3. Can you make the increase? Quite possibly but you'll need to be serious about it and quickly. Just get the starting strength book, follow directions post form checks if necessary.
  25. Okay, other folks will probably chime in with more complicated science stuff, but I like simple and stupid. Weights. The weight will get heavy, just keep staying consistent. The cardio can interfere, but right now it's not, so no worries. You'll be able to tell if you're having problems because the weights will stop going up. Right now, don't bother with accessories. Just get your basic lifts up. If it feels easy, that's fine, it will stop feeling easy as the weights get heavier. Once you stop being able to hit 5x5 on a lift, deload once. If it happens again, switch to 3x5. If you stop seein
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