Getting It Right (Beginner Ramble/Questions)

Bigger Stronger Leaner
41

On the goblet squat : i suggested that one when you were saying that you couldn’t use free weights without a spotter because it’s an easy get out–if it all goes wrong you can just drop the weight. Also it works for me in that the natural balance point is to get back on my heels a bit more which is good traiining for the rear barbell squat.

On grip and position ; i have 2 different positions for this (really must post a pic or 2) with a lighter kettlebell (24 kg in gym,28 at home) i have the kb tucked uner my chin with the handle sitting on my chest and my elbows tucked in together, as i squat my elbows drop just between my knees and it make sme keep a knee-wide stance.

When i am goblet squatting ‘heavy’ (for me that is a 92lg db) the grip is different–i am basically cupping one end of the db up under my chin with the other4 end hanging against my chest (just touching) but for some reason i have my elbow wide nd they go over my knees during the squat.

Which squat were you trying ? front or rear ? . Front squat can feel really weird and you may need some basic teaching as it’s a very strange position at first. I found the rear squiat much easier to learn --if you are struggling with it have a try at the movement with a bromstick or pvc pipe and work on the movement before sticking any weight on.

Big part of my gym and home workout is movements with the bare oly bar,lots of movements just with the bare bar i think is pushing my technique forward (according to my trainer who watched me recently)

42

Aye, when holding onto 50lb DB, my arms stick out almost parallel to the ground and go outside my knees.

We don’t have Kettlebells.

I was holding the oly bar against my chest, at the time I thought that would provide the same sort of centre of gravity as the goblet squat.

I’ll need to work it out though. My wrists arn’t up to holding onto 100lb Dumbbells.

all this and well and good for the 3 hours a week I’m actually in the Gym,
As everyone says in all the other newbie threads: Picking up the heavy objects is less than half as relevant as eating the right stuff so your body can build/adapt.

THAT battle is uphill and ongoing…

43

Sometimes I think I just make posts so I can feel like one of the gang…

ANYWAY, I’m more or less getting comfortable at the Gym, and manage to look serious enough loading up 5lb plates that no one giggles at me.

I try to return any odd glances with stares that imply not only is my workout the cutting edge of strength training, but my selection of weights is tuned to making me an unrivaled killing machine, and those guys on the other side of the room deadlifting the equivalent of my motorbike with me on it are just wasting their time.

I think my biggest problem is a meal after workout, it’s usually 3/4-1 1/2 hours before I get a feed.
What’s my best option* for something to cram in my face (something that comes in a packet I can keep in my bag)

Someone said Carbs someone said “shake”?

(When time permits, I’ll find a place that sells exciting powders in big tubs and perhaps make a purchase)

*cost effective option. Bars made of Norwegian Bear Testicles and concrete might do wonders for muscle growth and recovery, but if they cost more than a buffet meal you can go and the proverbial yourself.

44

Most folks do seem to reccomend a feed immediately post workout.

Little bit of science here : the idea of carbs post workout is twofold 1. To prevent your body going into a catabolic state (breaking down muscle tissue) , the way this works is due to the highly anabolic effect of the insuiln spike on eating carbs–which is why (some say) it can be fast (high gi) carbs. 2 That post workout insuiln response is raised which is a very good time for muscles to take up nutrients.

Which neatly brings us around to protein post workout whicyh you need to help repair muscle damage and build new/increase density etc.

Some say that the protein intake can be delayed for a while–some say get it in straight away.

For protein that’s when a lot of guys use protein shakes (post workout)

Personaly–my aproach is that i have something like a banana immediately after i have showered and then try and get some real food protein in, favourite is a chicken drumstick or two. Another alternative is a pre made tuna snack–i make up my own : a can of tuna, some mayo and/or oil and something to flavour eg balsamic vinegar. A tuna or chuck sandwich would work equally well if you havn’t yet rejected bread out of your diet.

45

I wonder if Gym Attendant Girl would make me a sammich…

Ah yes, tuna, I remember that stuff.

tin of tuna it is. (in hindsight, that was a foolish question. I’m sure I already knew tuna was a great idea, but the internet makes us all lazy and stupid)

And, ah, maybe a pack of mints. No on likes fish breath. (What’s the point of being able to pick up the heavy things for the pretty girls if I smell funny? Hmm?)

I think I’m still “going hard” in my workouts, but I don’t feel sore on recovery days like I did in the first few weeks. I’m not sure what to make of that.

does it mean I can go two days in a row then a rest, or is that sore feeling just something that happens the first few times while you get used to actually using your body for more than hanging cool clothes off?

46

[quote]JimmyBeans wrote:
I think I’m still “going hard” in my workouts, but I don’t feel sore on recovery days like I did in the first few weeks. I’m not sure what to make of that.

does it mean I can go two days in a row then a rest, or is that sore feeling just something that happens the first few times while you get used to actually using your body for more than hanging cool clothes off?[/quote]

Reading what experienced coaches say on this eg Jim Wendler (531) and Dan John that 2 days lifting back to back is ok but both seem to advise against 3 days lifting.

There are some guys who do lift nearly every day of the week but reading what they actually do suggest strongly that they are working different parts on different days and not training the same muscle groups on consecutive days.

My own limited experience seems to go with this.

Feeling better on recovery days might well suggest that you are adapting to the exercise and are ready to progress in weight or sets or reps.

What do your workouts look like now ?

47

I’m sure I replied a few days ago…

I said something like:

Cable Rows 4x6
Dips 4x6
Bench 4x6
Goblet Squats 4x6
Military Press 4x6
Pulldowns 4x6
Leg Extensions 4x6
situps 1x100

Leg curls are usually in there, but missed them last workout.
I’ve added about 10lbs to each except military Press which I struggle with.

I’m planning to stay with the routine for another few weeks, as per whatever guidelines I started with.

when the time comes, I want to swap Cable Rows for a Barbell back exercise, and hopefully be able to do pull ups instead of using the pulldown machine.

I’m pondering the options of
A. Four workouts/week, separating things out with two workouts for each “part” (instead of 3 each of full body?)

or.

Two “Strength” sessions and one “endurance” session (I read somewhere about alternating weights vs volume?)

I’ll do more reading before I decide if that sounds counter productive or super-awesome.

48

[quote]JimmyBeans wrote:

I’m sure I replied a few days ago…

I said something like

[/quote]

Oh…did you, sorry it’s this being over 50 thing, we just forget that we have already asked something.

Twice in 2 weeks i have completely lost count during high volume workouts and ended up doing something like 95 instead of 55 reps !!.

Now then !

so what do your workouts look like now ?

49

Heh, I’d say it was my fault. Apparently I can’t read, and from over here “reset” and “submit” look more or less the same.

50

I’ve read so many articles I don’t know who I am anymore!

After six weeks, I’m taking a week off (not because I think I deserve it, but because I’m out of town for a week, and it’ll be a cold day in hell before I give any money to Fitness First)

I’m sure I could find an article somewhere (or seven, and seven counter-articles, and a few fence-sitters) that say I should have a week off, so nya.

ANYWAY.

In case my log goes up in flames, and I develop some form of amnesia, for posterity’s sake:

Since 1/Aug/2011
+30lbs to my bench
+20lbs to my overhead press
(Supposedly +30lbs to my Cable Row as well, but being a machine, I don’t see that as a reliable figure)

I can’t say as to any improvement on Squats, because (on account of me being a massive pussy) I have not been increasing the weight.

I can now do sets of 3-4 genuine looking pull ups. (effectively about +30lbs to my “pull down”)

and I’ve managed to gain about 6lbs bodyweight. (not as much as I was hoping, but at least it’s in the right direction)

So, all in all. PROGRESS!

(At this rate, I’ll be where I want to be by 2013, ah well, good things take time, though it’s really only about 200 hours in the gym per year, which is 1/10th of the amount of time you’d spend at work, or 1/5th of the time you’d spend at school if you’re an edumacated type.
It’s really not that big of a committment. I think I spend more time sitting on the shitter. (after a quick calculation, no, I don’t spend more time on the shitter, but you get my drift)

51

[quote]JimmyBeans wrote:
Iake:

Sn)

So, all in all. PROGRESS!

(At this rate, I’ll be where I want to be by 2013, ah well, good things take time, though it’s really only about 200 hours in the gym per year, which is 1/10th of the amount of time you’d spend at work, or 1/5th of the time you’d spend at school if you’re an edumacated type.
It’s really not that big of a committment. I think I spend more time sitting on the shitter. (after a quick calculation, no, I don’t spend more time on the shitter, but you get my drift)[/quote]

Too much fibre…or constipation , or…too many porn mags if you are spending that much time on the shitter