The Fysical Phitness Thread

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undisputed said:
thanks for the advice man. ive actually never posted in this thread because ive never been able to get active and into weigh lifting enough before. my lifts are going really well (or at least in my opinion). ive seen dramatic improvement since i really started trying to get bigger. ive increased my squats by like 80 pounds or so since i started crossfit 4 weeks ago. bench ive gone from maxing at around 125 to 160 or so, so for me that's good. i like how i can see myself improving and it just feeds on itself xD
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Sweet work man, that's really good. I got to a 160 5x5 max before I stopped lifting a few weeks ago and I was like 'oh man here we go' and it helped fuel my OHP to 105 and I was like 'yeahhhhhhhh!!!!!' it was p. cool. In short improvement is the coolest !:) Also I thought you posted in this thread before i'm totally going to search if i'm wrong i'll edit this post if i'm right i'll edit this post if i search but don't want to admit either i'll not edit this post ;))

what do you mean by lean meats? again thanks for the help, its cool to have this advice available
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I assume he means steak / turkey / roast beef (that stuff is great) / fish kind of stuff. Thinks with high protein value and low fat value.

LK said:
Ok so basically my mom says "don't weightlift, it'll stunt your growth" because that is what apparently what my grandma told her, because my uncle used to weight lift and "didn't get as tall as he should've been". Is this true? did you guys get your growth stunted? or is this just a false belief.

If that statement is false, then it'd be great if someone can show me the ropes and point me to the right direction to become muscular via weightlifting. Currently my physical activities include going to the gym 5 times a week, half an hour jogging / running on the treadmill (doing like 2.7 - 2.8 miles) and then doing bicep / tricep exercises with a resistance band. Then there's 2 times a week swimming for 45 minutes, and that's it. So basically I need to know, which types of exercises I should be doing in weightlifting (I'm 15 years, 63 kg, 180-182 cm, if that matters) and I also need to know what I should be eating, what I should avoid, and other changes in life style to get muscular, because currently I'm kinda thin =/

thanks in advance :)
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I've been doing on and off lifting since I was a freshman (not to say that I ever lifted really heavy, but I am proud of my front squat!) and I'm currently 6'1" 197 lbs. My dad is 6'2" and my mom is 5'2" so I'm about where I should be I'm pretty sure! No stunting of my growth involved ;)

http://startingstrength.wikia.com/wiki/FAQ:The_Program
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

Both of these programs are great for getting into weightlifting. Venom can attest to SS (as can several other people) and I believe it's a great program. I just chose to do SL since I had been exposed to that for several years already when I started. Whichever you choose is up to you and both will take you to greater places than you think you could get in just a few short months. I reccomend giving either one a solid 2 or 3 months and just observing your gains, increase in energy, and how much stronger you feel overall.

Personally I think you can keep doing the cardio you're doing for now (my friend lifts during the soccer season and he is still making gains [he benches 3x5 235 currently o_O i'm jelly]) and I think you'll be fine making gains anyway. As for food, just try to avoid things you know are bad (don't eat out a lot, don't eat things with a ton of fat, etc.) and eat when you're hungry. Meats, veggies, and fruits are an essential part of any man's diet.

I hope you find that you like weightlifting and choose to pursue it. Making gains is really fun and it's awesome to watch the progress of other people (especially people just starting!).
 
Lean meats are like meats like 100% pure beef and chicken. Pork to a certain extent, because a lot of pork meat has a lot of unneeded fat. An example would be prime rib. You can buy beef in bulk, if its more convenient for you. In my situation, living in a place with a lot of mexican culture we have a shitload of carnicerias a.k.a meat markets/mini markets, so I can actually get a lot of quality meat and chicken breasts just walking a few blocks away. If you aren't a frequent grocery shopper, then buying in bulk would be the best idea.
 
http://stronglifts.com/does-weight-lifting-stunt-growth/
http://en.allexperts.com/q/Weightlifting-Exercise-1549/Weight-lifting-stunts-growth.htm
http://skinnybulkup.com/does-weight-lifting-stunt-growth/

something i've looked into a lot since i started at about 15 and never got above 5 foot 7 heh, but i think it's just genetics or whatever. popular opinion is that lifting doesn't stunt your growth at all.

it should also probably be noted that whey protein is a more effective form of protein than lean meats, fish or anything else really - it has the highest biological value of any naturally occuring protein source on earth and is quick and easy too.
 
oh y'know. it's to a point that i can function 'normally' - i can go to the shop off my own steam or walk around town with friends and I and can even go on the odd hike in the hills but any sustained attempt at running usually ends in disaster. i've actually gone back to college to study physiotherapy so i'm using my experiences to my advantage which is kinda neat. silver linings and all that...
 
WHAT THE FUCK MY ACCOUNT JUST GOT DELETED ON STRONGLIFTS FOR A LIMITED TIME MEMBERSHIP OFFER WHAT THE FUCK

DAMNIT I JUST GOT A BUNCH OF NICE PEOPLE HELPING ME OUT AND NOW I GET THIS SHIT GOD DAMN WHAT THE FUCK KIND OF PERSON RUNS A WEBSITE LIKE THAT

i remember when mehdi was all prideful about being able to help people be strong, now he's throwing it away for some quick and easy cash. fuck that man, we all know the program we can just go somewhere else for a forum on lifting that doesn't cost money :/ damn i'm pissed it took me a goddamn half a year to make any friends on that site fuck

/rant /vent

ugh. oh well, district tournament is next week for soccer and we're finishing the season 10-8, shoulda been 11-7 but bs PK last night. anyway we're hoping to make it out of districts but we've got the toughest road. if we don't i'm picking up lifting on the 17th. if we do i'm picking it up on the 24th. either way looking forward to getting back into it :D :D :D sad about losing my favorite team out of every year i've played soccer though :(( we did a little soccer memory thing today and i couldn't even get through mine because i was crying so hard. it's like letting go of a bunch of people you've learned to love and being torn away from them just when things are perfect :((

but for reals, gotta be STRONG4LAX


FUCK I LOST MY WHOLE LOG AND ALL THE ADVICE ON THERE GOD DAMN MEHDI AT LEAST GIVE ME MY LOG BACK


popemobile said:
stronglifts sold out a while ago
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words of a knowledgeable man
 
sucks man. I'm feelin' the love. i'm dreading the end of our season because we're gonna go through the same shit. good luck at districts though. hopefully after your little team memories thing you guys will play out of your minds and rape your way to state championship!


in the meantime, i'm gonna rant about my own shit, namely the school BULLDOZING OUR SOCCER FIELD to build more dorms. honestly i mean wtf man. now we're gonna have to use a field 15 miles away and I can't run more than 15 minutes before practice anymore or else I'll be late. fuck that, i might as well not run. I guess I'm gonna start running during lunch period to get my second run of the day in.

oh yea, and my team is getting a bunch of new people this year. real assholes too. there was a kid telling me about how he could run a 4:25 mile, and when we went on a 3 mile team run at 9:45 per mile, he was struggling. 4:25 my ass. oh yea, so were the rest of them. we are a team of pussies. honestly I think we should spend the first half hour of every practice running. if we do that, then I can show up early and run on my own for 45 minutes. it'll benefit the team in a great way, because they all could use some fitness, seeing as most of them struggled to complete 3 miles in a half hour. dunno. I hope all the douchecannons get weeded out at tryouts, or at least have to play JV. i haven't seen all of them play, so I'm praying that they're not any good.


on the bright side, I'm getting my running mojo back. 8 miles at 7:30 pace yesterday felt exactly like they should feel. also, 3x1.5 mile with 5 min rest at 8:38, 8:42, 8:35 was a relatively easy workout. I'm still not back at the point where I can do a 5 mile tempo run at 5:40 pace at the proper (low) effort but I'm getting back there slowly. i'm gonna build the right way this track winter, and track is gonna be ballin out the wazoo.


also, as of today I'm 4th in my class with an average grade of 94.04. too bad the 3 people in front of me aren't the captains of varsity sports 2/3 of the year. I wonder if any of them could get my grades while severely overtrained, overtired, burnt out... oh well, I won't be bitter. hopefully I can get into some good schools academically, then work hard and walk onto the track team sophomore year in college. college shit is so stressful. really takes away from good running.
 
hahaha stat man you're going through some rough shit. be proud man, you're one of the few people who can work your ass off without bitching about it. that's a quality i wish i had and i really respect. and i know what you mean about team needing fitness. if our team was faster we would unquestionably be the best team in the state, but instead we just let the ball do the work and don't focus on speed. works well for offense but lol on defense haha.

good stuff on the running, looking forward to any PRs you set this upcoming year and hearing about your progress this winter ;))

good work on the grades too. if any of them was working half as hard as you are they wouldn't be able to keep up with your grades (unless one of them actually could, in which case you would need to make him work 3/4 as hard as you ;)) good work overall though! hopefully our team does well, i'm prayin we make it out of districts this year
 
The dude is smart. He's selling his knowledge on what he's researched for a long time. I mean there is actually people out there that are willing to buy simple advice like lift 3 times a week 3x5 and get on a calorie deficit or calorie surplus depending on your goals.

Kinda tempting lol
 
niggling pain on my inner elbow, just below the bicep. seems to be inflamed, probably golfer's elbow. think it's from locking my arm out when i bench press and just the general increase in intensity i've undergone over the past month. had 4 days off now without too much improvement. reluctant to do any lifting at all because i know how tendon injuries can be. lots of rest, anti-inflammatories, ice and increased my protein intake and hoping it'll be better in another week or so. anyone experienced anything similar?

so sick of fucking injuries.
 
man that's unfortunate...

do injuries happen a lot in bodybuilding or are you just plain unlucky? makes me want to stop deadlifting and squatting :s
 
Lee said:
niggling pain on my inner elbow, just below the bicep. seems to be inflamed, probably golfer's elbow. think it's from locking my arm out when i bench press and just the general increase in intensity i've undergone over the past month. had 4 days off now without too much improvement. reluctant to do any lifting at all because i know how tendon injuries can be. lots of rest, anti-inflammatories, ice and increased my protein intake and hoping it'll be better in another week or so. anyone experienced anything similar?

so sick of fucking injuries.
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Had that exact same issue. I did low wieght tranning on the arm for about a week to get it back into shape.
 
Lee said:
niggling pain on my inner elbow, just below the bicep. seems to be inflamed, probably golfer's elbow. think it's from locking my arm out when i bench press and just the general increase in intensity i've undergone over the past month. had 4 days off now without too much improvement. reluctant to do any lifting at all because i know how tendon injuries can be. lots of rest, anti-inflammatories, ice and increased my protein intake and hoping it'll be better in another week or so. anyone experienced anything similar?

so sick of fucking injuries.
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I had that in Feburary. It is indeed golfer's elbow. I couldn't play tennis for a month an a half, and they sent me to physical therapy. Strenghtening your forearm muscles will help a lot with it. They had me doing a lot of gripping weights, wrist curls, riding on an arm bike, and light tricep/bicep work. Hope it gets better soon man, I know how much it sucks.

Edit: Yeah, never lock your arm out too.
 
0-3 to our rival :/

we were doing just fine until i was going to drop the ball to our outside back and I played it right to their striker. our keeper was a tad out of position because who the fuck gives the ball to the other team so the guy had a pretty good look at goal and finished well. 0-1 for most of the game until they got one that bounced off our center backs leg and rolled in. then it was downhill from there for the final 15 minutes or so, finally lost 0-3. had a brilliant strike though that went over the keeper and dipped but hit the crossbar and bounced in front of the goal :( oh well, live and learn i guess.

sad as i am about soccer ending, i can at least look forward to lifting. starting tomorrow (who has time to wait), hoping to get into it just like i got out of it -- pissed off and ready to kick some iron ass. :D :D

ps someone tell me some good row technique advice before i throw out my back haha
 
:( sorry to hear about your loss Stylish Interval, but at least you get to start lifting again so that's a positive i guess lol

I've slowed down considerably in squat progress, which is to be expected I guess after successfully adding weight each workout to 5x5 210. But it's been two weeks and I haven't yet managed to clear 5x5 215, although I did try 3x5 215 and 220 and got those done. Today I even went back to 210 but couldn't even do that lol. I think I might be overworking my legs though, since I've been lifting Mon, Wed, Fri and going to soccer practice (not a high level team so I kind of slack off in practice though) Tues and Thurs. My legs are literally constantly sore, even after stretching/icing after each workout. I'm taking off practice tomorrow which should help, but if I keep having trouble with this plateau should I try deloading more? idk just don't have much experience with hitting plateaus so any advice is welcome.

also my fingers were sore as FUCK after deadlifting monday, guess that's normal but I just found it really amusing since I've never felt my finger muscles before lol
 
Stylish Interval said:
someone tell me some good row technique advice before i throw out my back haha
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idk keep your back straight, keep hip drive to a minimum, and tend towards keeping the bar closer to your legs to reduce stress on lower back. This is assuming you're talking about BB row, although I'm no expert on it.
 
I started going to the gym about 2 months ago, and this isn't super current but I've lost 10 pounds of fat and gained 8 pounds of muscle. A lot of that was having a personal trainer who worked the shit out of me, but I don't have the money for him anymore. I go as much as I can, but have been dodgy lately because I'm trying to work multiple contracts in my job right now.

If I had anything to ask, I guess I'd wonder where some of you guys get your weight training routines. I have some left over from the trainer, but they were all meant to be once a week when the trainer didn't see me (and they don't work me as hard).
 
Years of working out you kinda of figure out what to do with your own body. Figure what you want to work on and focus the exercise on that body part for a day. The next day choose another body part. (arms/chest,Legs.).
 
Ok so I'm in the middle of (trying to) bulk but between my DJing becoming full on, working 3 days a week for 8 hours each day and uni assignments getting ridiculous I've only been able to go 2 times a week best case :/. Hopefully things will calm down as of next week because a few months ago I was hitting around 4 days a week which was my goal. I can already feel myself losing muscle :( ... Anyway I know most people say that three month cycles are what work for them but I wanted to try to do a month's cut at the start of November so I'm looking at least somewhat shredded for a music festival at the end of the month and summer in general. I've had a high caloric intake for the past couple of months and I know I have to cut down carbs drastically but as I've never done a proper cut before I'm not really sure what the right amount of carbs is, or whether I'll need to vary my exercise regime. Ideas?
 
I know there was a better article on cutting by dave tate but i couldn't find it, so the second best one will have to do:

http://www.t-nation.com/testosterone-magazine-641#dave-tate-talks-bulking-cutting

i have 0 experience but dave tate is pretty renown, so i figure he knows what he's talking about.

i could also show you this really intense, weird workout from t-nation that is a "substitute" for cutting but i don't think it's the right workout for anyone ever in the history of ever.

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also agreeing with starting strength as a great program for beginners. also didn't pull my back! leggoo
 
ok so soccer is now requiring a full commitment to the team, or else no dice. i guess when 60 kids try out and they only accept 16 on varsity, they are able to ask for full commitments. therefore, no getting to practice late after running.


this is where it gets really trippy. I'm going to work out 3 times a day. run in the morning, run at lunch, soccer practice in the afternoon. if I can get on top of my shit, I'm going to be so ballin' come springtime. obviously, I'm gonna try and keep intensity low first off. maybe the runs start out as only 3 and 4 miles, keeping overall daily miles not outside what I'm used to. in theory, it should work out OK. I love soccer too much to give it up, and since I won't play in college I might as well get the most out of it.


after such a break from running, I'm really thirsty for some blood. it's gonna be rough but if I can make it through a winter of hellish training, I should finally see my times come down.
 
cross country is officially over. i rested and was able to run again eventually but without proper training I never really did well. soccer started and I made varsity, so my training won't be as smooth as I'd like it to be, but with college apps slowly coming to a close, I should be able to start properly working out again, with the 2x/day running and all that.
 
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