Any lifters/gym people here?

[Wh33lhop]

One this was happening to me as well, one thing that helped was stopping my shoulders from moving. It is hard but maybe drop a weight and it helps a lot as well.

Proper form. Drop weight a little to start, arch back a little, pin your shoulders together (like behind your back) and don't flare out your elbows. Helps if you get a liftoff so you don't break the shoulder pinning.

I have a question what do you guys do for lats I do the usual lat pull downs but usual reach failure due to my bi's, how can a get a workout that will focus on my lats untill they fail?

Wide-grip pullups are great. Also, when you get good at them, weighted wide-grip pullups are awesome (slowly getting back to the level where I can do that).

[Dermeister3]

One this was happening to me as well, one thing that helped was stopping my shoulders from moving. It is hard but maybe drop a weight and it helps a lot as well.

I have a question what do you guys do for lats I do the usual lat pull downs but usual reach failure due to my bi's, how can a get a workout that will focus on my lats untill they fail?

most gyms have an assisted pull up, try that.

And you can try standing in front of the lat pull down machine. Keep your arms mostly straight out in front of you. Grab the lat bar, and bring it from about head height, keeping your arms straight the whole time, to below your waist.

hard to explain...you'll see some guys doing it at your gym . I really dont like it, b/c i dont weigh enough and i cant do enough weight to feel a workout, without floating...lol

[Massimo]

question for you heavy lifters, i've been hitting the local gym for a bit now and every time i attempt to do chest exercises i never feel it in my chest. I've continued to do it but i feel it more in my arms and lower shoulder area. I've done incline/decline and regular benching and with dumbells. Any tips? I'm sort of new (3 weeks now) at lifting.

One this was happening to me as well, one thing that helped was stopping my shoulders from moving. It is hard but maybe drop a weight and it helps a lot as well.

I have a question what do you guys do for lats I do the usual lat pull downs but usual reach failure due to my bi's, how can a get a workout that will focus on my lats untill they fail?

[e30e]

Nothing like doing your best 8 rep max in both bench and incline db bench and look in the mirror and see a dude do 400 lbs on the bench, talk about a reality check.

[Wh33lhop]

Most of what I have to say has already been said, but I'll say it anyway:

Squats AND deadlifts. Do them both, you fucking vagina. These are the exercises that will help you lift large objects and they will teach you the form of doing it properly. Do you just want to look good like a fucking ninny or do you actually want to be strong?

Diet. Way more important than your routine. The basic knowledge really just boils down to eating ealthy (protein, complex carbs, vitamins, etc), eating a good amount, drinking water. Get rid of soda, even the diet stuff. I am not really a proponent of supplements but some protein powder never hurt anyone. Also, ideally you will eat many small meals a day but I think that the importance of this has been blown out of proportion by the supplement industry (because who wants to cook 6 meals a day vs just use some oatmeal and protein) the more important part is your net intake and that your body always has something to fuel recovery. If you are serious about getting in shape, be consistent about your diet. Use a cheat day if you want to but those other six days have a plan for what you are going to eat.

I just recently got back into it and joined a climbing gym, so I've been blasting my grip pretty well. Shit's super fun.

[steinbachphoto]

I just do one muscle a day, so im at the gym everyday but only there for like 30mins, warm up for 5 mins, do 3-4 different lifts on that 1 muscle then sprint a mile (7min or less, yes my heart rate goes above 200 bpm but I've done it for so long that it's probably ok) closer to summer I will throw in a half an hour of plyometrics everyother day. You need to take protien suppliments to maintain or grow because you can't eat enough in one day, unless your constently eating meat which is bad for you. Chicken or tunna with a salad for every dinner. I've seen people at my gym work out everyday and they still lokk like fat slobs because I can garantee they don't watch what they eat.

May I ask the reasoning for the mile sprint? That's hardly enough distance to see endurance gains or calorie reduction.

[Thizzelle]

I just do one muscle a day, so im at the gym everyday but only there for like 30mins, warm up for 5 mins, do 3-4 different lifts on that 1 muscle then sprint a mile (7min or less, yes my heart rate goes above 200 bpm but I've done it for so long that it's probably ok) closer to summer I will throw in a half an hour of plyometrics everyother day. when you work out legs to save some time while your quad is resting lift something with your hammy, visa versa. Can also be done if you to tris and bis the same day, this keeps your heart rate up and your not wasting time sitting around. You need to take protien suppliments to maintain or grow because you can't eat enough in one day, unless your constently eating meat which is bad for you. Chicken or tuna with a salad for every dinner. I've seen people at my gym work out everyday and they still look like fat slobs because I can garantee they don't watch what they eat.

[mentaleeill]

you should be taking in 1-1.5 grams of protein per pound of body weight, and atleast 1 oz of water per pound a day. as you know keep your diet in check, sugar and simple carbs are the enemy.

most people i know that do not work out their legs atleast 1 time a week peak early. leg work outs not only keep your body proportioned, they also release your body's natural testosterone. definately hit the legs hard weekly. also try to trick your body every now and again, do a set routine for 4-6 weeks, then switch it up.

[Dermeister3]

^ reminds me.....

Gotta sign my GF up for those pole dancing lessons. great workout for women as well ;)

[mcgillaguddy]

I picked up break dancing about a year and a half ago. May not be the most practical for a lot of people but it is an amazing work out; keeps you flexible and in shape, also ladies love it. I used to do a lot of strength training but it makes me bulky & effects my movement so now I try to focus on being as well rounded as I can. I have a routine of strength training & break dancing that keeps me feeling greaaat

[steinbachphoto]

Everything He said. For lower chest I prefer to do weighted dips instead of decline bench. You will definitely feel it in your tri's and depending on the angle at which you lean forward while performing your dips will determine how much you feel it in your lower chest.

back when I used to lift (I do triathlons and rock climbing now, so not as much strength training needed) one of my favourite chest supersets was decline dumbbell press supersetted with dips to failure.

[RondoAcapriccio]

question for you heavy lifters, i've been hitting the local gym for a bit now and every time i attempt to do chest exercises i never feel it in my chest. I've continued to do it but i feel it more in my arms and lower shoulder area. I've done incline/decline and regular benching and with dumbells. Any tips? I'm sort of new (3 weeks now) at lifting.

^ definitely a form problem. I had the exact same issue when i started doing heavy weight low reps. When you do a flat bench, keep your elbows tucked in a bit, and make sure you keep the bar over your nipples, and go straight up. You're probably keeping the bar over your neck/shoulders, and have your upper arm parallel with the bar.

when you lay down flat, arch your back (only a bit), keep your ass on the bench, feet flared out to your sides. Grab the bar a tiny bit wider than your shoulder width. Lift the bar up, bring it down, keeping your elbows in (at a about a 45 degree angle, if that makes sense).

something that helped me as well: Focus on your chest muscles contracting and burning. If youre thinking about your shoulders, you'll unconsciously flex them a bit more than needed.

Everything He said. For lower chest I prefer to do weighted dips instead of decline bench. You will definitely feel it in your tri's and depending on the angle at which you lean forward while performing your dips will determine how much you feel it in your lower chest.

[Killacortes]

steriods

You cycle too bro?!

[sofargone561]

steriods

[JeST]

For a good body weight back workout, you can try body weight rows.

Will do. Looks like a good targeted workout.