brolys of OT help an inexperienced one.

brolys of OT help an inexperienced one.

A few questions... 1. Why can't I bench for shit? In 6 weeks I haven't noticed my flat bench getting better AT ALL I still struggle to do 3 reps of 8 @ 115lbs. My Decline bench press however went up from 3 reps of 8 @ 115lbs to 3 reps of 6 @ 145lbs. Whats the deal? I swear my flat bench has not imporved ONE BIT. While I'm noticing visual results on my chest my flatbench still sucks. I have a workout partener too, we pretty much eat the same after work out meal, do the same excersizes and yet... He can flat bench more than I can while Every other excersize we do, I can do more and more than him each week. Wtf is wrong with me? 2. Is milk a good after work out thing to drink? I usually get beef jerkey from the convience store on my way home. Then I drink 33gs of protien worth of milk. There's not that much food available to me So I just usually go for some microwavable food with a decent ammount of protien and a lot of milk. Is that ok?

reps = repetitions, thats when you push it up one time. sets = a set of repetitions. i think you mean you're doing 3 sets of 8 reps @ 115 lbs. just so you know and from what i understand, milk is one of the shitty forms of protein, your best bet would be eggs, whey, red meat, fish.

Your routine probably blows and from what it sounds, your diet is shit. If you are serious about it, I would read up on some stickies and just stay consistent.

ryazbeck and from what i understand, milk is one of the shitty forms of protein How is milk a "shitty" form of protein? You do know that whey is derived from milk.

Your decline bench may be more because you're doing fewer reps to a set. You don't have to do 8 reps to be going up in weight. Try putting more weight on the flat bench and aiming for 3-5 reps.

The key to a strong bench is strong triceps

Elfling Your decline bench may be more because you're doing fewer reps to a set. You don't have to do 8 reps to be going up in weight. Try putting more weight on the flat bench and aiming for 3-5 reps. noo i dont think so cuz i can do 3 sets of 8 easy as hell on 115 even 135 when i do decline bench press. i cant do 4-6 reps @ 135 on flat bench. even 6 reps of 115 is a work out. And I dont think its my tricepts because my tricepts are pretty strong compared to most average people (i still consider my self average)

vhalin noo i dont think so cuz i can do 3 sets of 8 easy as hell on 115 even 135 when i do decline bench press. i cant do 4-6 reps @ 135 on flat bench. even 6 reps of 115 is a work out. And I dont think its my tricepts because my tricepts are pretty strong compared to most average people (i still consider my self average) you've only been working out for 6 weeks so i'm gonna have to go out on a limb here and say that your triceps probably aren't that much stronger than most average people. i'd take the advice that was given above and try to decrease the number of reps and gradually up the weight. also, if you can, get a spotter and have them help you. put 135 on the bar and have them help you with the last 2 or 3 reps so that you're struggling like hell to get it up with their assistance. you also might be rushing yourself. try and take a longer break between sets if you notice that you're going too quickly.

because you're going into the gym on chest day expecting the weight you can do to magically go up. If day after day you are doing 3 x 8 x 115...then that is what you are always going to be able to do. You need to push yourself harder...put more more weight on the bar and do as much as you can. next time you go, put some 5's on each side and do 125. get as many reps as you can. you have to force your body to get stronger, it's not going to just happen.

Fail and cheat on some reps at higher weights and u'll be repping that. Sense you have a partner let him help you by spotting and put some bigger weights on. DOn't worry about failing because your muscles will get stronger.

ryazbeck and from what i understand, milk is one of the shitty forms of protein, your best bet would be eggs, whey, red meat, fish. milk protein = good

what is your routine? you might want to switch it up with dips, db bench, etc

Shaolin_sword36 what is your routine? you might want to switch it up with dips, db bench, etc beginners should stick with the same exercises for awhile

from what i understand, you dont want much fat at all post workout, and milk and beef jerky have alot of fat, unless the milk is skin.

brolys of OT help an inexperienced one.

I found a pic of some guy I used to lift with

I found a pic of some guy I used to lift with

He is the one that doesn't bench because he says "its only about bragging numbers" and he does like an entire day on biceps like 4-5 different exercises hes been lifting probably 3 years



DaneMan Is that OLIVER?!

Is he related to pokesteve?

pretty big, he done any competitions? If not, you should tell him he should, hes got awesome genetics from what i can tell in the picture.

How Gay.

Whoa dat nigga is SWOLE.

my girlfriend could beat his ass

Peal my girlfriend could beat his ass my grandma could.

ryazbeck my grandma could. My niece could

Jaccordan My niece could one of my sperm is going to produce a female child and the zygote it produces could overboard?

Haha.

Is he 12 in that pic? Seriously.

I found a pic of some guy I used to lift with

I need a 4 day a week workout plan.

I need a 4 day a week workout plan.

I posted a thread earlier about my workout and i was told that it was overtraining. I need a good workout for 4 days instead of my 6 day workout. Only think i ask is that Power Cleans aren't put in the list.

just lower your volume

I need a 4 day a week workout plan.

anyone here train by calisthenics?

anyone here train by calisthenics?

what are the advantages and disadvantages training by calisthenics?

Major disadvantage is progressive overload. After a certain level it becomes almost entirely muscle endurance unless of course you find more difficult ways to do the exercise. Instead of doing 50-100 reps per set of pushups, you could raise your feet higher, do them one arm or do them single arm single leg. The last exercise I've been incorporating into my workouts alot.

anyone here train by calisthenics?

I lift weights for Jesus.

I lift weights for Jesus.

mmmmmm ok

die on a crucifix



but can you do the iron cross on the rings? real PLers for Jesus would be able to.

princess0fdiabl0 but can you do the iron cross on the rings? real PLers for Jesus would be able to. No only gymnasts can do that, and we all know that jesus doesn't like homos.

Jesus has nothing to do with your lifting weights. I know you like to think that Jesus supports the fact that you lift weights, but the fact of the matter is... Jesus doesn't give a fuck about you lifting weights.

I lift weights for Jesus.

How many of you do power cleans?

How many of you do power cleans?

And or snatch? I'm thinking of adding these, but they look dangerous and I need someone to teach me them properly (in person) I've been working on the motion with the dingle 80lb bars, but haven't got the balls to use the oly bar

dont do them on your own without information/assistance from someone thats done it

i think most people are better off just doing high pulls

Power cleans are fucking awesome. Weightlifting for football in HS , we had to do these once a week and they built me my favorite bodypart:my traps. It takes a few work-outs to get the hang of them but once I did, they became one of my favorite lifts. Works multiple body parts and works them well.

power cleans are one of my favorite lifts next to deadlifts and bench

what's a clean and press?

hi pull hang hi pull clean w/no dip regular clean w/no dip power clean w/no dip hang clean w/no dip hang clean power clean snatch w/no dip snatch power snatch hang snatch...etc press push press jerk clean and jerk saxon side bend overhead squat rocking squat turkish getup front squat 1 leg sldls bottoms up french press twisting squat and press diagonal snatch slaloms reverse squat w/shldr raise rolling sit ups windmills rocking squat w/snatch and clean etc.. not all power lifts but thats what I have in my notebook, I don't do them all at the same time. Only 2 times a month in with my training....these are all sport specific to MMA.

KingGargantuan what's a clean and press? clean...and press above your head (military)

i just dropped the power cleans from my workout.. but they are awesome. they build explosive power and wail on the traps... but other than that they dont hit anything special. they're mainly used for sports training. and snatches look kinda dangerous, i have yet to try them out.

I've just started doing cleans. Fun as hell! Start with hanging cleans, which are basically an explosive upright row that turns into a front squat. At one point, you won't be able to lift the bar any higher, so you have to snap under it by bending your knees. Try to keep the bar as close to your body as possible. (And you don't need to bend as much as the model is.) On the right side of this page is a whole bunch of mini workouts: http://www.exrx.net/Lists/PowerExercises.html

Return Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. The advanced athlete may unload (drop) the bar from the completed position. This technique may be practiced to reduce the stress or fatigue involved in lowering the bar as prescribed. Use rubber weightlifting plates on a weightlifting platform if this unloading method is used (unless floor demolition is desired).

unless you are doing sports, or actually enjoy them. I dont see a reason for doing them.

We did them religiously all throughout high school for football.

Evidence. We did them religiously all throughout high school for football. I love those. We called them Clean & Jerk. I was doing 285lbs when I was at 160lbs.

Mike McShit they are not like an explosive upright row at all you start with a hip snap then an explosive shrug with your traps then pull yourself under your arms should not do any of the work I'm talking about hanging cleans, not regular cleans. "Jump upward extending the body. Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to flex out to the sides, keeping the bar close to the body. Aggressively pull the body under the bar, rotating the elbows around the bar. Catch the bar on the shoulders while moving into a squat position. Hitting the bottom of the squat, stand up immediately."

Mike McShit Um, where did you get that description? Because it is terrible. Momentum from the hip and leg should pull the bar from your belly button to where ever you catch it. If you are using your arms to pull the bar, you are doing something wrong. Think of jumping, the power in your legs and momentum in your arms create the force.

I love power cleans. I got in trouble in HS football for doing nothing but cleans.

How many of you do power cleans?

finally ordered a book i've been wanting

finally ordered a book i've been wanting

$51 off http://www.amazon.com/exec/obidos/tg...glance&s=books table of contents

Other recommendations?

edmang Other recommendations? depends what kinda info you're looking for

i miight buy it with the strength training for sport some double deal or whatever

Im probably gonna order Lyle's Rapid Weight loss in a couple days, as soon as paypal hurries up and transfers my money.

Ceaze $51 off http://www.amazon.com/exec/obidos/tg...glance&s=books table of contents scan some shit from it for us

drunknmunky Im probably gonna order Lyle's Rapid Weight loss in a couple days, as soon as paypal hurries up and transfers my money. good book

Ceaze table of contents

i'm so broke

DCCapen Sooooo is there an update here? yeah, i got it.



so how are you going to be able to copy and paste from a book? haha jk

DCCapen AND how is it? it's cool if you like reading scientific stuff

finally ordered a book i've been wanting