Any lifters/gym people here?

[Dermeister3]

^ 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.

[alB5]

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.

[Dermeister3]

Looks good! and If you like it and it's workin for you, stick with it!

For a good body weight back workout, you can try body weight rows. Basically, they are reverse pushups (if that makes sense). You can use the smith machine (assisted bar) and lock it at waist height. then get a bench and put it parallel with the bar about 3 feet away. Put your calves on the bench, and grab underneath the bar, so when you pull yourself up, you touch your chest to the bar.

if that made no sense, heres a video that better explains it lol
SKIP TO 1:20 for the explanation

[JeST]

OP what kind of exercises do you do?

Chest: (I like to use dumb bells)
Incline Bench
Flat bench
Decline bench
Butterflies - with the cables at shoulder height

Triceps:
Tricep extensions (cable and bar--both hands)
" " " " (cable and handle--one hand palm up)
skull crushers with bar
dips
Tricep Extensions

Biceps:
Curls ("wavy"/uneven bar)--palms up
" " "--palms down.
Dumb Bell curls.
Hammer curls (dumb bells)
Cable curls with rope

Back:
Lat pull-downs/Pullups (seated with cable)
Seated rows (both hands)
seated rows (one hand)
back-raises

Shoulders:
Shoulder Press (dumb bells)
Front raise (with bar)
Seated side raise
Shoulder Shrug

[JeST]

Again, appreciate the feedback!!

Opinions on the new routine I plan on following for the next few weeks, possibly months pending how my body is taking to it.

Monday:
-Elliptical 10 minutes
-Chest
-Triceps
-Cardio/treadmill - incline set at 8 with 30 second quick bursts followed by 2-3minutes of walking

Tuesday
-Elliptical 10 minutes
-Bodyweight exercises/calisthenics
a. pullups/chinups
b. pushups/variations of pushups
c. dips
d. situps
e. balance ball
-Cardio/treadmill 30minutes

Wednesday
-Elliptical 10 minutes
-Squats
-shoulders/traps
-Legs
-light cardio

Thursday
-Elliptical 10 minutes
-Biceps/forearms
-Back
-Cardio/treadmill 8 incline 30 second bursts with 2-3minutes of walking

Friday
-All cardio (elliptical, treadmill, stepper)

[RondoAcapriccio]

I do abs every other day. I like switch it up. One week I'll do 100 sit ups straight then as many leg raises I can till failure. Next week is interval abs like bicycles or crunches.

I agree with everything here BUT 1 thing... If you want abs.. just do weighted ab exercises.. your abs are no different than any other muscle.. I would take a 45lb plate to my chest and aim for like 8-12 reps. Then I would do a burn set of BW sit ups doing as many as I can in 1 minute. Also weighted leg lifts are good with 5-10lbs at your feet.

Not sure where you read this? But Dieting is not a problem. I've dropped 20lbs in about a month and a half without really breaking a sweat. It's my protein intake, or I should say lack of protein intake I need to address. Which I will with Amplified wheyabolic and recovery (unless there's other recommendations I should consider?).

Dieting is not just about losing weight. If you want to gain muscle you have to eat. Make sure you are hitting your macros (mainly just your required protein intake for the day) .. and then fill the rest of your required calories. Make sure you eat fiber as well cause you don't want to get constipated. So when you aren't gaining weight.. well you have to eat more.

I can bench 350+

...true story

.......lol

Been working out for 6 years now. The most important thing i have learned is everyones bodies are different. I used to ask really big people for advice, and when i tried their routines, it wouldnt work for me. Your body maybe not react to powerlifting the same way my body does. Also keep in mind, dont work hard, work smart. Always keep your form right, because you can cause a lot of damage to yourself if you dont. Having a smart spotter helps too.

You should try everything until you find out what really works for you. I was strongest at age 19. I weighed 180lbs and squat 405, deadlifted 305 and benched 315.

Strong deadlift to squat ratio.. usually deadlift more than squat lol.

Honestly bold is the best advice in this thread though... with that said.. watch out for all the broscience in the gym. If it looks retarded.. it probably is.

As for Pre workouts... I never got into them.. I hear people develop anxiety because of them..I tried it a few times.. needless to say I didn't sleep for two days, but I never have caffeine all I drink is water and milk.

[E30Pedia]

Been working out for 6 years now. The most important thing i have learned is everyones bodies are different. I used to ask really big people for advice, and when i tried their routines, it wouldnt work for me. Your body maybe not react to powerlifting the same way my body does. Also keep in mind, dont work hard, work smart. Always keep your form right, because you can cause a lot of damage to yourself if you dont. Having a smart spotter helps too.

You should try everything until you find out what really works for you. I was strongest at age 19. I weighed 180lbs and squat 405, deadlifted 305 and benched 315. All that heavy lifting fucked up my shoulders. Now i am 22 and i weigh 175lbs. I bench around 290, deadlift around 270, and play a lot of soccer. I cant do much legs because of knee issues. All that heavy lifting took its toll one me. So be smart and dont push yourself too much. Some of these injures will come back at a later age in form of arthritis.

As far as supplements, I didnt take any and still dont. Its the easy way out. I say push your body to your own natural limits, and stay healthy. Some supplements can really do some damage to your health.

[e30e]

My Current Work out (I'm on Phase 3) -

http://www.bodybuilding.com/fun/beginner-to-advanced-bodybuilder-in-12-weeks-phase-1.html

My next work out -

http://www.bodybuilding.com/fun/6-weeks-to-sick-arms.html

Previous work out

http://www.bodybuilding.com/fun/animalpak20.htm

I'm taking this:

http://www.muscleandstrength.com/store/super-mega-gainer.html?gclid=CKGf0Omj0a0CFWhjTAodZUHOnQ

I'm 6'5 and 245, my goal is 260 and then cut down to 225-230. My diet is protein heavy but not strict at all, it will be when I cut. I'm also taking a creatine, multi vitamin, and testosterone boosters; nothing crazy. Its going to take a lot of hard work and time.

I find the hardcore cardio/fitness guys silly; while its funny I want to be that big. Its the strength I really want because I will use it at work; where as these crossfit guys who look sick on tv, when do they use the 12 mile bike ride conditioning in life aside from the gym. They don't, so why do so much cardio?

[Dermeister3]

My pre work out is Muscle Pharm Assault (Fruit punch)
It's insane. But in the best way works. Gets you all tunnel vision like.

My post work out is Dark Matter (Fruit punch)
Tastes great, first night I tried it, I was sore in the morning, but every other work out following has been soreness free. Stuff works.

A healthy diet of eggs and fish oil, vegetables and everything good, keeps everything at 100%

1) Wish creatine didn't dehydrate the shit outta me. I took some Creatine Ethyl Ester in HS, and started getting migraines like every week. It wasnt until i stopped taking it, that the headaches started coming less often. And i was drinking 1.5 gallons of water per day. Still do.

For my pre-workout I have " Lit - Up". No creatine, which is great lol. I dont get the lightning through my veins feel like i did from NO xplode (from BSN) or Jack3d (USP), but its a good picker-upper before the gym .

2) MHP products are delicious. I had their Up your Mass (great weight gainer for the price) and the brownie batter was spot on. A little chalky, but the brownie outweighed it completely. I've had some free samples of Dark Matter, also very easy to drink. No crazy flashy logos on the tubs either, which is so cliche and homo. Recommend their stuff.

[IminDiegoTriick]

My pre work out is Muscle Pharm Assault (Fruit punch)
It's insane. But in the best way works. Gets you all tunnel vision like.

My post work out is Dark Matter (Fruit punch)
Tastes great, first night I tried it, I was sore in the morning, but every other work out following has been soreness free. Stuff works.

A healthy diet of eggs and fish oil, vegetables and everything good, keeps everything at 100%

[JeST]

Dermeister3, much appreciate it.

[Dermeister3]

It's my protein intake, or I should say lack of protein intake I need to address. Which I will with Amplified wheyabolic and recovery (unless there's other recommendations I should consider?).

most trainers/lifters say you want 1.5x your body weight (lbs) in grams of protein per day. You actually get A LOT more from food than you think. Cheese has a ton, nuts, and most other foods have a good amount. If you want lean, low carb post workout protein, my buddy (workout fanatic, works at vitamin shoppe/gnc) uses Nature's Best Isopure. It's a whey isolate. Absorbs faster, and more concentrated than regular whey. (~35$ 3 pounds)

Whey isolate is considered a middle of the road post workout protein. 90% protein. Hydrolysated whey is considered the best. it's broken down so it absorbs super fast, and there is even less fat than isolate.

After googling the Amplified wheyabolic you mentioned, that looks like costly, but good stuff. (~70$ for 3 pounds) it has both types I mentioned. So that will add fast absorbing protein and no extra fat and crap into your diet, which is great.

if you can find a good, low fat/carb/cost Casein protein supplement to take, look for one as well. Take the Wheybolic right after workout. Then take the casein before bed.

the casein releases slower and over time, so your muscles that you worked so hard for at the gym 5 hours prior, don't feed off nothing while you sleep

edit... time for my casein lol. I take it in a weight gainer, b/c im tryin to get fat! ....ok not really, just need to not blow away in the wind.

[Sputnik]

I can bench 350+

...true story

[Slidewayzz]

For legs, you can TRY and do 1 leg squats. They are when you stand straight up, grab one leg behind you like youre doing a quad stretch, then lower yourself down like your doing a squat, then come back up. They are VERY hard lol.

this.

but do them on a balance ball ( the kind thats cut in half). If you add a balance aspect to any workout your doing its huge because you work your core at the same time. Also go find a hill and make friends with it by doing 20 yard sprints. If you've ever seen a competition sprinter you'll notice they are chiseled race horses. Running miles and miles just wears you out.

heres a perfect example i found by googling.

http://www.crossfitoakland.com/archives/2009/06/marathon_runner.html

+1 on the diet factor too. most people are obese because they dont get ALL the proper nutrients so the body gets out of whack and you get overweight. Dont think about it as "stopping" eating chocolate etc. Focus more on STARTING to eat good food and you'll forget about all the bad stuff.

[JeST]

Appreciate the feedback fellas. Definitely going to incorporate more calisthenics, more back, and leg muscle groups. Use to squat back in high school days but stopped for awhile after a knee injury. Been hesitant on going back to it but it's been awhile and I'll feel it out with low weight.

As for reps and sets I usually do 3 or 4 sets with about 8-10reps each set. If I'm maxing then 2 sets with however many reps I can push.

Also if you are not willing to get your diet in check.... well I don't want to hear you complain in a few months. Diet is probably 60% important and workout intensity is 40%.

Not sure where you read this? But Dieting is not a problem. I've dropped 20lbs in about a month and a half without really breaking a sweat. It's my protein intake, or I should say lack of protein intake I need to address. Which I will with Amplified wheyabolic and recovery (unless there's other recommendations I should consider?).