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Hi guys, first post on this thread. Don't know if I have a somewhat solid base to cut cuz summer is coming soon, was hoping you guys could help out. Been lifting seriously for almost 6 months. 5 foot 6 inches tall, 145 pounds.
Thanks in advance!
Don't let the seasons of the weather be the judge of your body Posted via RS Mobile
Hi guys, first post on this thread. Don't know if I have a somewhat solid base to cut cuz summer is coming soon, was hoping you guys could help out. Been lifting seriously for almost 6 months. 5 foot 6 inches tall, 145 pounds.
Thanks in advance!
At this point I wouldn't really go on a cut, stick to maintenance calories.
You want to increase the muscle mass you have right now while shedding off the fat you have on right now. Going on a cut (meaning low calories to lose weight, going lower than 145 pounds for 5'6 will be a bit on the low side) will harm your lean muscle mass as well.
Having only lifted for 6 months, looks like some work can still be done for the core, I'd highly recommend working on hip stability first before heading into the heavy compounds like OHP, bench, squats, and deadlifts because if your hip is too mobile and you have weakass stabilizers (that held prevent and control your hips from moving in weird directions) and you start loading that hip with more resistance, you can seriously tweak your back for all the compounds...legs and trunk provide 51-55% of the power in an OHP or any overhead exercise for that matter.
I won't name all the exercises, but here are a few links to exercises that will train muscles that stabilize your hip
Do these exercises complementary to any beginner's strength program (like starting strength) and you'll be set to go brah.. Ideally before the exercises
There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them.
Last edited by instantneedles; 02-18-2013 at 12:07 PM.
There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them.
Idk, my bench progressed doing no more than 5 reps. I generally do max effort sets (3rm and singles), 3x5 or 5x5, and dynamic effor sets (8x3) using weights of about 60 to 70% of my 1rm. Assistance included dips or close grip bench, pullups, db rows (chinese style), incline db press. Also work on ur ohp.
to increase dl there are many ways as red_sir said, but accessory exercises are key, I recommend rdl, good mornings, barbell rows, db rows and chinups.
One of the most important things about working out that is often overlooked is that speed kills.if you focus on moving the weight quickly and utilizing the stretch reflex, youll find yourself becoming much stronger! Posted via RS Mobile
I guess it varies on the person. Low reps have never helped me on increasing bench, so I decided to switch over to higher reps.
Try both our suggestions, and find the training style that works best for you Pinn3r.
Thanks to all who provided suggestions on strengthening my deadlift!
There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them.
Worked out my shoulders light today and I still got a nagging pain in my left shoulder.
When I OH press (form is good, relatively light weight) I noticed my shoulder feels like it wants to 'pop out' or dislocate. I usually OH press with a narrower grip but today i widened it, it did alleviate some of the pain but its still there and it's really holding me back from pushing myself. I still do rotator cuff stretches/exercises regularly but the pain just doesn't go away. Anyone got anything similar?
Worked out my shoulders light today and I still got a nagging pain in my left shoulder.
When I OH press (form is good, relatively light weight) I noticed my shoulder feels like it wants to 'pop out' or dislocate. I usually OH press with a narrower grip but today i widened it, it did alleviate some of the pain but its still there and it's really holding me back from pushing myself. I still do rotator cuff stretches/exercises regularly but the pain just doesn't go away. Anyone got anything similar?
Do these before your OHP and go lighter with the OHP. Just stay away from any shoulder exercise until you see the physio then, its definetly a shoulder impingement
There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them.
I know some here drink Bluemonkey coconut water and curious to your thoughts on UFC brand coconut water?
Pricesmart is selling a 2L carton of UFC Coconut water for 2 bucks. I'm not entirely sure of the research behind coconut water rehydrating you faster (I just like the refreshing nature of the coconut).
Thoughts?
Edit:
After the fact, did some more reading and knew that the claims aren't backed - Prob best to just keep drinking water, instead of wasting money on coconut water.
4:35. The straight arm pushup was great for my shoulder recovery.
I also did the I Y and W. In fact still do. Didn't watch the whole video so I don't know if he covers them, but they are money. Super light weight, very controlled. Very mind numbing. But they work.
FYI, Bought some steaks at Safeway yesterday 50% off. Called "Cut from CDN Beef Top Sirloin Cap Steak Boneless". I'm generally pretty snobby with my steak, but these are actually pretty god damn decent for about 2.50 a steak at around 230g's a pop. Highly suggested for some cheap protein. Steak for lunch all day this week :P
Edit: I usually just buy Costco Ribeye's and strip loins because they are consistently good. But you can't beat the price on these suckers. Will head back today to pick a few more super packs.
Gave sumo deadlifts a try today. Took some time getting used to, but I think I prefer it over the conventional way. Feels much better on my back as well
my lower back has been hurting for the past 2-3 weeks because I went too heavy with deadlits and totally disregarded my form. Although its nothing major, I do get some pain when I bend over to pick something up or when I'm sitting on a bed. Any suggestions?
my lower back has been hurting for the past 2-3 weeks because I went too heavy with deadlits and totally disregarded my form. Although its nothing major, I do get some pain when I bend over to pick something up or when I'm sitting on a bed. Any suggestions?
Start doing stretches man. Mainly piriformis stretches, hamstring stretches and hip flexor stretches. Stretching helped me immensely. In fact, I bet that if you do those stretches right now and hold each of them for 30 seconds, you will feel immediate relief! Give them a shot. Posted via RS Mobile
There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them.
Sup brahs! I rocked a solid January: got new PRs on bench(275), squat(265) and DL(295). Now it's time to step it down a bit and focus on some specific exercises for hockey. I have started doing some from this video :
There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them.
Hey everyone. Had a quick question about knee sleeves. From what I gather, Rehband sleeves are used by the majority of powerlifters and strength athletes. I am looking at Tommy Kono sleeves as they are significantly cheaper and I can get them locally/fast (Fitness Town carries them).
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