How much do you bench?

I ruined my back building houses. Those beams used to span the garage openings are brutal and in many custom homes they are used often in the roof system (8 in one roof I built). Its just something I never thought about till it was too late. Now I am 35 and crippled looking forward to another surgery.

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Originally Posted by derrinx

if you can squat 595 correctly with proper form you should be able to do over 800 on the leg press no problem.... 595 is crazy... keep it up man

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It depends on how deep you go for each though.

If you are bouncing of your 'cows' in a deep squat that is an impressive number indeed.

I see some of the guys that call there squats '90 degrees' and they are hardly moving but think that all the wieght put on the bar makes it all better.

What do I know though skittles may have trunks like these (notice how deep Tommy goes):

http://i32.photobucket.com/albums/d3...Gifs/platz.jpg

http://i32.photobucket.com/albums/d3...ifs/platz2.jpg

Uhhhh hell no!! lol thats sick!! I was always taught to go 85 degrees or less....on that max i went right under 85 degrees, about a little higher than the guy thats squating in that pic

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Originally Posted by SexOnWheels

It depends on how deep you go for each though.

If you are bouncing of your 'cows' in a deep squat that is an impressive number indeed.

I see some of the guys that call there squats '90 degrees' and they are hardly moving but think that all the wieght put on the bar makes it all better.

What do I know though skittles may have trunks like these (notice how deep Tommy goes):

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+1.... i hate seeing all these idiots at the gym leaning forward with their knees 12 inches in front of thier toes barely going down at all.... its really rare to find someone who ahs perfect form, but i strive to get close to perfect

and legs like that dont come from squats, they come form targeting each muscle individually

edit: depends on your body type

true but i don't see how they target one muscle

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Originally Posted by allbaugh_04

true but i don't see how they target one muscle

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idk ive body buidling routines where they do seperate muscles like hamstring and quads or innner and outer thigh or claves and glutes etc, where they do each in burnout fashion for a high number of sets

squats get the whole leg, but it primarily gets the quads and you have to make up for that in the otehr muscles to egt that kind of definition

I can get the bar if i try really really hard.....lol:wall:

Squats are the best exercise you can do as it causes your entire body to be 'bigger'.

There are people that use bowflex and there are poeple who do squats, no inbetween....

At the beginning of the year I benched 300lbs with no bounce but in the process I messed up my Rotator Cuff pretty bad. It was my own fault I had just maxed out at 290lbs and it went pretty fast for me so I put on 295lbs. Well after I pressed 295lbs between me friends psyching me out and me being a dumba$$ I decided to put the 300lbs on and bench it very slowly. I’m sure everyone here knows what happens when that much weight goes up really slow, you start shifting your weight for more leverage and that was all she wrote. Know after a lot of training I have just worked back up to 275ish, I lost that much between taking a break and taking it slow.:Owned::(

P.S. So don't lift too much before it's time or you will go down in weight with an injury. Oh and I am 6'1 215lbs

I am 5'10" around 205lbs. I work out 4-5 days a week lifting and cardio. I fucking hate running though, but have been pushing myself to do it more.

What exercises can you guys recommend for lats and whatnot? I suck at doing pull ups because my lower body weighs a lot (I squat over 400lbs). My shoulders, traps, deltoids, etc are in great shape, very solid, but I just cannot do pull ups for the life of me. With no assistance I can do maybe 2-4 pull ups. I have been working on doing pull ups on an assistance machine for about 3 weeks now, but havent seen much improvement. Any suggestions?

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Originally Posted by RavensFan19

I am 5'10" around 205lbs. I work out 4-5 days a week lifting and cardio. I fucking hate running though, but have been pushing myself to do it more.

What exercises can you guys recommend for lats and whatnot? I suck at doing pull ups because my lower body weighs a lot (I squat over 400lbs). My shoulders, traps, deltoids, etc are in great shape, very solid, but I just cannot do pull ups for the life of me. With no assistance I can do maybe 2-4 pull ups. I have been working on doing pull ups on an assistance machine for about 3 weeks now, but havent seen much improvement. Any suggestions?

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Do deadlifts (heavy) first on your back day to increase strength in the the lower back (really works entire back) then do one arm rows (heavy) while you are at top energy levels. You can then finish your routine with pulldowns, etc.

A month of that and you will be able to double your pull-up rate.

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Originally Posted by my5thNewUsernameHere

That's exactly what I did back in the day. The creatine seemed like it did nothing until a few weeks in and that one day it felt like I had been on steroids. It's been many years since I've done weight training, I'd be happy to do 150 at this point. My younger brother can still bench in the 300's though and we used to train together. It sucks losing your workout partner.

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wow... ohh bay was that day today for me... 165x10 185x8 195x6 205x5 215x5 no help whatsoever, with no more than 2 minutes rest in between.. last week i barely got 235 up, and now i feel like im ready to tackle 255... on the bench btw

cant wait to see what's next...ohh and i fnally got milk so its good to have protein shakes with milk and not water haha :woot:

in short, damn were you right 5thusername

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Originally Posted by derrinx

wow... ohh bay was that day today for me... 165x10 185x8 195x6 205x5 215x5 no help whatsoever, with no more than 2 minutes rest in between.. last week i barely got 235 up, and now i feel like im ready to tackle 255... on the bench btw

cant wait to see what's next...ohh and i fnally got milk so its good to have protein shakes with milk and not water haha :woot:

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Not only does the milk add more protein... it makes the shake so it doesnt taste like throw up... I had to use water while living in a dorm... never again :Puke:

Its probably partly because I was using shitty cheap low grade whey... but milk is way better regardless I think :shrug:

nah anything tastes like crap in water... it so loose and gritty... :Puke:


muscle milk in a blender with 2% milk is the best tasting supplement on earth

Quote:

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Originally Posted by RavensFan19

I am 5'10" around 205lbs. I work out 4-5 days a week lifting and cardio. I fucking hate running though, but have been pushing myself to do it more.

What exercises can you guys recommend for lats and whatnot? I suck at doing pull ups because my lower body weighs a lot (I squat over 400lbs). My shoulders, traps, deltoids, etc are in great shape, very solid, but I just cannot do pull ups for the life of me. With no assistance I can do maybe 2-4 pull ups. I have been working on doing pull ups on an assistance machine for about 3 weeks now, but havent seen much improvement. Any suggestions?

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Honestly, the best way to get better at them, is just to do them. and often. if where you work has a pull up bar out side. ever hr or 2, go out and do a max set. even if it's 3. do that every other day or so. it's like doing pushups, only a little harder. the more you do them, the easier they get. all the rowing and all that shit, will make you stronger, but won't necessarily increase your pull ups.

and how do you do them? that could also be the issue. some people have stronger backs than their arms. so maybe you could do them palms out. if you have a weaker back, then do them palms in.

personally, i prefer palms out, with a close grip.

change your grip too, to the the muscles in a different angle.

and pyramids are good too. i.e. 1 pullup, 10 pushups. 2 pull ups, 10 pushups. 3 pullups, 10 pushups. do that up to 4 or 5. and then work your way down again.

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Originally Posted by sgt0704

Honestly, the best way to get better at them, is just to do them. and often. if where you work has a pull up bar out side. ever hr or 2, go out and do a max set. even if it's 3. do that every other day or so. it's like doing pushups, only a little harder. the more you do them, the easier they get. all the rowing and all that shit, will make you stronger, but won't necessarily increase your pull ups.

and how do you do them? that could also be the issue. some people have stronger backs than their arms. so maybe you could do them palms out. if you have a weaker back, then do them palms in.

personally, i prefer palms out, with a close grip.

change your grip too, to the the muscles in a different angle.

and pyramids are good too. i.e. 1 pullup, 10 pushups. 2 pull ups, 10 pushups. 3 pullups, 10 pushups. do that up to 4 or 5. and then work your way down again.

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All in all, that isnt bad advice, however, too much can make shit get worse.

"Everything works. Nothing works forever."

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Originally Posted by BREAKxNECKxSPEED

I ruined my back building houses. Those beams used to span the garage openings are brutal and in many custom homes they are used often in the roof system (8 in one roof I built). Its just something I never thought about till it was too late. Now I am 35 and crippled looking forward to another surgery.

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You may have had a pre-condition...maybe.

Chances are, yeah, your disk were herniated by the house building. All the lifting and twisting takes a huge toll on your core. When your core fatigues, the lifts become deadly.

When these problems first started to occur, were you working out too or was the house building career too time/energy consuming?

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Originally Posted by 05 Stone Srt-4

Uhhhh hell no!! lol thats sick!! I was always taught to go 85 degrees or less....on that max i went right under 85 degrees, about a little higher than the guy thats squating in that pic

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No. 90 degrees at your femur. Its lower than you think. Going to parallel puts sheer force on the knees.

Its much better to go as low as possible. If it cant be done, lower the weight. If its still hard, even with bodyweight, then look at form. Squats are easy to find compensations from.

Knees bowing in/out
Heels coming off the ground
Hyperextended neck
Leaning forward during hardest part of lift
Rounding back

If any of that shit is happening, there are tight/weak muscles that is affecting balance and flexibility. Only way to know for sure is to get a certified trainer to watch you do some squats from all sides. Or you can make a YouTube vid and Ill see them. :shrug:

When there are compensations found or synergistic dominances occurring, after "rehab" work, it might be best do unilateral movement for a while.

Quote:

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Originally Posted by derrinx

wow... ohh bay was that day today for me... 165x10 185x8 195x6 205x5 215x5 no help whatsoever, with no more than 2 minutes rest in between.. last week i barely got 235 up, and now i feel like im ready to tackle 255... on the bench btw

cant wait to see what's next...ohh and i fnally got milk so its good to have protein shakes with milk and not water haha :woot:

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Are you interested in max numbers or max reps?

first off, too many warm ups. Yes, I said it right. Do some core work, then some dynamic warm ups before the lifts..

Core..
Planks
Bridges
Bird Dogs

Dynamic..
Scarecrows (and reverse)
Arm circles
Push Ups

The purpose of a "warm up" is to get blood flowing to the muscles, warming them up. Getting them ready for exercise without fatiguing them.

After those warm ups, THEN do Specific warm ups. These are what you were doing, but not as much.

If youre going for a max..
135lbs 6 reps
155lbs 6 reps
185lbs 4 reps
195lbs 3 reps
205lbs 2 reps
215lbs 2 reps
225lbs 1 rep
235lbs 1 rep
Then go on to whatever your max might be, which should be around there...at least 10% of it. Take a minimum of 3 MINUTES of rest. This is for ATP replenishment for than 'wind.'

Jesus...I think I am on the wrong forum again.

Edit...3 minutes should used when the reps are around 2. The other sets are 30-60 seconds.

Quote:

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Originally Posted by AKIRA

Are you interested in max numbers or max reps?

first off, too many warm ups. Yes, I said it right. Do some core work, then some dynamic warm ups before the lifts..

Core..
Planks
Bridges
Bird Dogs

Dynamic..
Scarecrows (and reverse)
Arm circles
Push Ups

The purpose of a "warm up" is to get blood flowing to the muscles, warming them up. Getting them ready for exercise without fatiguing them.

After those warm ups, THEN do Specific warm ups. These are what you were doing, but not as much.

If youre going for a max..
135lbs 6 reps
155lbs 6 reps
185lbs 4 reps
195lbs 3 reps
205lbs 2 reps
215lbs 2 reps
225lbs 1 rep
235lbs 1 rep
Then go on to whatever your max might be, which should be around there...at least 10% of it. Take a minimum of 3 MINUTES of rest. This is for ATP replenishment for than 'wind.'

Jesus...I think I am on the wrong forum again.

Edit...3 minutes should used when the reps are around 2. The other sets are 30-60 seconds.

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Thanks for the advice!

I always strech for about 5 minutes and then do little things like pushups to warm up, and then i get onto the bench. i havent been trying to determine my max lately, but ill keep that workout in mind incase i do. I'm really jsut looking for a balance between wieght and reps, because im relatively happy wiht my size but i want to be stronger without getting too bulky, thats why i go for more reps than higher weight. i'm 5'11 ~173 now, and i want to be able to bench 275 without being over 185

Quote:

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Originally Posted by sgt0704

Honestly, the best way to get better at them, is just to do them. and often. if where you work has a pull up bar out side. ever hr or 2, go out and do a max set. even if it's 3. do that every other day or so. it's like doing pushups, only a little harder. the more you do them, the easier they get. all the rowing and all that shit, will make you stronger, but won't necessarily increase your pull ups.

and how do you do them? that could also be the issue. some people have stronger backs than their arms. so maybe you could do them palms out. if you have a weaker back, then do them palms in.

personally, i prefer palms out, with a close grip.

change your grip too, to the the muscles in a different angle.

and pyramids are good too. i.e. 1 pullup, 10 pushups. 2 pull ups, 10 pushups. 3 pullups, 10 pushups. do that up to 4 or 5. and then work your way down again.

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I do them with Palms out...I always thought that palms in were chin-ups.

I have short arms, my back isnt weak per-se...maybe it is, I dont know, I have just never really been able to do them. I'll try your advice though...see what happens in a few weeks.

I put my hands about 6-8 inches wider than my shoulders.

Im 5'11 220 pounds (people dont think I weight that much cause im kinda thin?) but I can bench 345 about 3 times, not sure what my max is?

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Originally Posted by eddielb

Im 5'11 220 pounds (people dont think I weight that much cause im kinda thin?) but I can bench 345 about 3 times, not sure what my max is?

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Is that your 3RM (Rep Max)? In other words, in no fuckign way can you get a 4th without help or bad form?

If so, then your max will be 365-370lbs.

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Originally Posted by RavensFan19

I do them with Palms out...I always thought that palms in were chin-ups.

I have short arms, my back isnt weak per-se...maybe it is, I dont know, I have just never really been able to do them. I'll try your advice though...see what happens in a few weeks.

I put my hands about 6-8 inches wider than my shoulders.

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Chin ups are basically what it says...your chin goes just above the bar. A pull up is when your eyes are about at level with the bar.

Whenever I do chin ups, my arms are close and I have an underarm grip.

I dont care what the fuck anyone says, chinups done that way > any sort of curl. Especially when theyre weighted. I am repping 70lbs + my weight (216lb).

Quote:

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Originally Posted by derrinx

Thanks for the advice!

I always strech for about 5 minutes and then do little things like pushups to warm up, and then i get onto the bench. i havent been trying to determine my max lately, but ill keep that workout in mind incase i do. I'm really jsut looking for a balance between wieght and reps, because im relatively happy wiht my size but i want to be stronger without getting too bulky, thats why i go for more reps than higher weight. i'm 5'11 ~173 now, and i want to be able to bench 275 without being over 185

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I actually like that better. Personally, Id rather like to say I bench 275 for 10 times than 405 once. Actually wait...hah, no I would actually like to say it, but if you can rep 275 for 10 reps, youre going to look better/bigger (most likely) than a person that just does 1RM workouts.

Bench maxes are just numbers and bragging rights. To put on size, the key is "tension time." The longer the stress is placed on the muscle the better, but it must have intensity. 8-12 is textbook for size, but I like to train around the 8 rep range to still have some significant strength along with appearing muscular.

I remember working out at a Golds and seeing this cut to shit bodybuilder lifting and struggling on weight I rep with. Its not that hes a pussy, hes training for size, not to mention, he might be cutting, which can and will rob him of energy. I was no where near as cut, but I wasnt too far behind and its nice to know I can lift more than someone who juices.

Quote:

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Originally Posted by eddielb

Im 5'11 220 pounds (people dont think I weight that much cause im kinda thin?) but I can bench 345 about 3 times, not sure what my max is?

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i'm pressive! i was about that size when i was on creatine last summer (5'11 218) and could only hit 305!

Quote:

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Originally Posted by AKIRA

.....Bench maxes are just numbers and bragging rights. To put on size, the key is "tension time." The longer the stress is placed on the muscle the better, but it must have intensity. 8-12 is textbook for size, but I like to train around the 8 rep range to still have some significant strength along with appearing muscular...

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It is good for the psyche as well as to know that you are actually getting stronger.

But you are right mostly it is for bragging rights.

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Originally Posted by SexOnWheels

It is good for the psyche as well as to know that you are actually getting stronger.

But you are right mostly it is for bragging rights.

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no doubt!

but yea 3 rm would probably be my max, I struggle for that 3rd, and a 4th I would probably end up needed help... unless Im all pumped up and theres a hot ass gym trainer bending over saying if I hit 4 I get to hit her till im done then ill do 5 ! :love: I haven't done creatine since high school, I've lately been doing kinda like what we did in college football 12-10-8-6 mon-fri different body parts every day - my damn gut wont go away ! Looks like I have a beer belly, but I dont even drink, (just turned 21) I started doing MMA last month, and i've already lost about 4 pounds (im like 217ish) we'll see!

im 150lbs and the most ive ever put up was 235...two plates and a nick on each side

im 164lbs, 6'1 and my max is 210

Quote:

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Originally Posted by eddielb

no doubt!

but yea 3 rm would probably be my max, I struggle for that 3rd, and a 4th I would probably end up needed help... unless Im all pumped up and theres a hot ass gym trainer bending over saying if I hit 4 I get to hit her till im done then ill do 5 ! :love: I haven't done creatine since high school, I've lately been doing kinda like what we did in college football 12-10-8-6 mon-fri different body parts every day - my damn gut wont go away ! Looks like I have a beer belly, but I dont even drink, (just turned 21) I started doing MMA last month, and i've already lost about 4 pounds (im like 217ish) we'll see!

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If you need any advice with MMA(ie Jujitzu, self-defense, or hand to hand) PM me...ive been doing it since i was 16 on and off.

Quote:

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Originally Posted by 05 Stone Srt-4

If you need any advice with MMA(ie Jujitzu, self-defense, or hand to hand) PM me...ive been doing it since i was 16 on and off.

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i need advice...i want to start!!! haha...any suggestions? look at my local gym for classes?

its always been something ive wanted to do because i'm really really flexible, i think i have a decent power to wieght ratio haha and once i train for endurance i never get tired...ohh and i really really really like fighting...:ahh:

Gotta question that kinda has to do with the topic. I just started stacking celltech and nitrotech hardcore...anyone have any tips for the best gains? I used to use celltech back in the day before there was a hardcore version...is it the same stuff?

Quote:

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Originally Posted by SeVeReDiStOrTiOn

Gotta question that kinda has to do with the topic. I just started stacking celltech and nitrotech hardcore...anyone have any tips for the best gains? I used to use celltech back in the day before there was a hardcore version...is it the same stuff?

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Im not familiar with the items, but I assume thats a stack of creatine and arginine...?

It might be the same stuff, but hydrogenized which can be better absorbed. The intake might have a larger quantity, but with both of those (creatine & arginine), more doesnt necessarily mean better. Any excess will be flown out your dick when you piss. Everyone's body is different. You might respond better to more or less dosages.

When it comes to creatine, I use a creatine ethyl ester (sp?). I used to use monohydrate and got no results, but with CEE, you dont get any bloating found with monohydrate, thus, absorbed without the need of a sugar enriched juice.

I guess Id give those 2 products a shot, though they maybe expensive compared to others. Question: What if you didnt want the hardcore version, can you still buy the regular version?

Quote:

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Originally Posted by SeVeReDiStOrTiOn

Gotta question that kinda has to do with the topic. I just started stacking celltech and nitrotech hardcore...anyone have any tips for the best gains? I used to use celltech back in the day before there was a hardcore version...is it the same stuff?

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the hardcore version is a more indepth product because there are plenty of products have hit the market that have eclipsed the original formual of celltech. Muscle Tech is a really pompous company so the fact that they improved their product makes it "hardcore". Honestly, jus to save you some money dude.... I recommend you not use muscle tech products. They are a huge marketing scheme, and they pay for their advertising by having ultra high prices for their products. I sware by a company called Gaspari Nutrition and by shopping online their products are not only much cheaper but far superior to anything on the market. They are cutting edge. If for whatever reason you choose to not use Gaspari products, Bsn is a great company. I'm anti muscletech. They are all hype, and they use a bunch of pro bodybuilders to push their overpriced products. Gaspari Nutrition is a cutting edge company founded by a top bodybuilder of the late 80s and early 90s in Rich Gaspari. check their stuff out when you are done with the muscle tech stuff. Try their creatine product called sizeon and their nitric oxide supplement called superpump250. Good shit. Good prices.

Good advice. Ironmagazine.com sells quality products at a fraction of the cost too. Taylorsnutrition.com too.

Quote:

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Originally Posted by AKIRA

Im not familiar with the items, but I assume thats a stack of creatine and arginine...?

It might be the same stuff, but hydrogenized which can be better absorbed. The intake might have a larger quantity, but with both of those (creatine & arginine), more doesnt necessarily mean better. Any excess will be flown out your dick when you piss. Everyone's body is different. You might respond better to more or less dosages.

When it comes to creatine, I use a creatine ethyl ester (sp?). I used to use monohydrate and got no results, but with CEE, you dont get any bloating found with monohydrate, thus, absorbed without the need of a sugar enriched juice.

I guess Id give those 2 products a shot, though they maybe expensive compared to others. Question: What if you didnt want the hardcore version, can you still buy the regular version?

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This is from their site http://www.muscletech.com/PRODUCTS/M...builders.shtml

It's a protein and creatine stack...the thing that kinda bugs me is both products say they stimulate insulin release, I wonder if that can cause problems like making you a diabetic?

I didn't see a non-hardcore version but i was definately looking...hoping it would be cheaper.

Quote:

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Originally Posted by 310stanger

the hardcore version is a more indepth product because there are plenty of products have hit the market that have eclipsed the original formual of celltech. Muscle Tech is a really pompous company so the fact that they improved their product makes it "hardcore". Honestly, jus to save you some money dude.... I recommend you not use muscle tech products. They are a huge marketing scheme, and they pay for their advertising by having ultra high prices for their products. I sware by a company called Gaspari Nutrition and by shopping online their products are not only much cheaper but far superior to anything on the market. They are cutting edge. If for whatever reason you choose to not use Gaspari products, Bsn is a great company. I'm anti muscletech. They are all hype, and they use a bunch of pro bodybuilders to push their overpriced products. Gaspari Nutrition is a cutting edge company founded by a top bodybuilder of the late 80s and early 90s in Rich Gaspari. check their stuff out when you are done with the muscle tech stuff. Try their creatine product called sizeon and their nitric oxide supplement called superpump250. Good shit. Good prices.

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Thanks bro...i'll check them out. Cheaper and a better product is definately my thing:rockon:

Creatine Ethyl Ester has been proven to work for creatine monohydrate non responders. But there has since been a form of creatine that is even better then the CEE, this is called creatine gluconate. This is whats in the gaspari sizeon. Sizeon is the only product out right now that uses creatine gluconate. Trust me, muscletech isn't worth your time or money.

Quote:

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Originally Posted by SeVeReDiStOrTiOn

Thanks bro...i'll check them out. Cheaper and a better product is definately my thing:rockon:

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just so it doesnt sound like i'm talking out of my ass, i have used muscletech products before. This is before I researched my choices. heres the website for gaspari www.gasparinutrition.com

Quote:

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Originally Posted by 310stanger

just so it doesnt sound like i'm talking out of my ass, i have used muscletech products before. This is before I researched my choices. heres the website for gaspari www.gasparinutrition.com

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Do the sizeon tablets work as good as the powder...

Quote:

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Originally Posted by SeVeReDiStOrTiOn

Do the sizeon tablets work as good as the powder...

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I don't have any experience with the tablets, but i've gone through 2 tubs of the powder and experienced excellent results. I can't see why the tablets would be a bad idea if you don't like to drink, drink mixes. I have it stuck in my mind that drinking a powder means its more efficiently absorbed in my system for some reason?

I hate powders. Pill form for me if applicable. Protein shakes are the only powders I really force myself to take.

i would assume the powder enters your system probably 5-8 minutes before the pill form does, other than that probably no difference

If its powder in a capsule, the capsule shell will be gone by the time it hits the stomach, plus all the liquid you used to flush it down...id say its the same.

I'm 49 and havent worked out with weights in about 17 years but I did bench 275 one time last year just to piss off my nephew, haha dont fuck with your uncle. Oh yeah, I was sore for about 2 weeks afterwards, not gonna do that shit again.

Quote:

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Originally Posted by AKIRA

You may have had a pre-condition...maybe.

Chances are, yeah, your disk were herniated by the house building. All the lifting and twisting takes a huge toll on your core. When your core fatigues, the lifts become deadly.

When these problems first started to occur, were you working out too or was the house building career too time/energy consuming?

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I was not working out because it was so strenuous building houses. I was always pushing as hard as I could because I worked for my older brother who was very hard to make happy. I believe trying to build as fast as I could I wasnt lifting things properly which in turn caused my back problems. Back problems run in my family though-maybe It was innevitable.

Quote:

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Originally Posted by BREAKxNECKxSPEED

I was not working out because it was so strenuous building houses. I was always pushing as hard as I could because I worked for my older brother who was very hard to make happy. I believe trying to build as fast as I could I wasnt lifting things properly which in turn caused my back problems. Back problems run in my family though-maybe It was innevitable.

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That could be the culprit right there, but that sort of work itself can definetly fuck your back up. Lots of twisting going on that are not necessarily expected.

Had you done some seperate workouts to strengthen your back, your work might not had been so detrimental to your back.

Some good core work wouldve helped and I am not talking about crunches..

You are right. If I had a strong core I would have been less prone to injury.

I do this exercise for my lower back, i can't actually think of the name of it, but its performed on this bench where your thighs rest on pads and you bend at the waist and raise your body with your lower back. Needless to say it really strengthens your lower back and I have ZERO back problems.

Quote:

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Originally Posted by 310stanger

I do this exercise for my lower back, i can't actually think of the name of it, but its performed on this bench where your thighs rest on pads and you bend at the waist and raise your body with your lower back. Needless to say it really strengthens your lower back and I have ZERO back problems.

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back extension? i know but your tlaking about but the name escapes me as well... deadlifts i feel are more effective though because they work your entire core

Quote:

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Originally Posted by derrinx

back extension? i know but your tlaking about but the name escapes me as well... deadlifts i feel are more effective though because they work your entire core

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I do that exercise in addition to deadlifts BUT I was referring to that exercise because of the guy with the aformentioned back problems. Deadlifts normally aren't good for guys with back problems. back extension sounds like a good name for it lol i'll call it that lol

Quote:

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Originally Posted by 310stanger

I do that exercise in addition to deadlifts BUT I was referring to that exercise because of the guy with the aformentioned back problems. Deadlifts normally aren't good for guys with back problems. back extension sounds like a good name for it lol i'll call it that lol

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haha so it's settled

Quote:

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Originally Posted by 310stanger

the hardcore version is a more indepth product because there are plenty of products have hit the market that have eclipsed the original formual of celltech. Muscle Tech is a really pompous company so the fact that they improved their product makes it "hardcore". Honestly, jus to save you some money dude.... I recommend you not use muscle tech products. They are a huge marketing scheme, and they pay for their advertising by having ultra high prices for their products. I sware by a company called Gaspari Nutrition and by shopping online their products are not only much cheaper but far superior to anything on the market. They are cutting edge. If for whatever reason you choose to not use Gaspari products, Bsn is a great company. I'm anti muscletech. They are all hype, and they use a bunch of pro bodybuilders to push their overpriced products. Gaspari Nutrition is a cutting edge company founded by a top bodybuilder of the late 80s and early 90s in Rich Gaspari. check their stuff out when you are done with the muscle tech stuff. Try their creatine product called sizeon and their nitric oxide supplement called superpump250. Good shit. Good prices.

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sorry but im gonna have to go ahead and disagree with you here 310 (even though you def know a ton more than me lol) of all the shake supplements out there that i've tried (designer whey, muscle milk, optimum nutrition whey, bsn syntha 6 (only on syntha 6 for less than two weeks though), and nitrotech hardcore) nitrotech hardcore is by far my favorite. i was on all of those supplemenbts for at least 2 months through out the past year and a half and i noticed the most imporvements all around on nitrotech hardcore. it does has creatine in it which is kinda cheating for a whey powder so that def helped me, but overall i still think it was the best...and i got it for crazy cheap like 32 shipped for a 4 pound jug too.. so it really depends on your personal preference, try different things from different manufacturers until you find something that works and then stick with it

and as far as regular whey powders go, i think ON whey is the best...its cheap, has great stuff in it and it works pretty well

edit:but nothing beats the taste of muscle milk haha i was actually looking forward to drinking my shake afetr my workouts when iw as on that stuff...damnn.. but yeah its really over priced and didnt do much

Quote:

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Originally Posted by derrinx

sorry but im gonna have to go ahead and disagree with you here 310 (even though you def know a ton more than me lol) of all the shake supplements out there that i've tried (designer whey, muscle milk, optimum nutrition whey, bsn syntha 6 (only on syntha 6 for less than two weeks though), and nitrotech hardcore) nitrotech hardcore is by far my favorite. i was on all of those supplemenbts for at least 2 months through out the past year and a half and i noticed the most imporvements all around on nitrotech hardcore. it does has creatine in it which is kinda cheating for a whey powder so that def helped me, but overall i still think it was the best...and i got it for crazy cheap like 32 shipped for a 4 pound jug too.. so it really depends on your personal preference, try different things from different manufacturers until you find something that works and then stick with it

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never said muscletech products dont work at all, but i did say they were overrated and expensive. i've never heard of someone getting that good of a deal on it

Quote:

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Originally Posted by derrinx

and as far as regular whey powders go, i think ON whey is the best...its cheap, has great stuff in it and it works pretty well

edit:but nothing beats the taste of muscle milk haha i was actually looking forward to drinking my shake afetr my workouts when iw as on that stuff...damnn.. but yeah its really over priced and didnt do much

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optimum nutritions 100 percent whey is the best there is for the money. Thats what I use. muscle milk tastes so good because its loaded with sugar. It'll make you bloat and look fat if you arent naturally lean.

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Originally Posted by 310stanger

never said muscletech products dont work at all, but i did say they were overrated and expensive. i've never heard of someone getting that good of a deal on it

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yeah i dont think i can link to other sites, but using price comparing websites, deal finding websites, and shopping from websites that have a pricebeating policy really helps if you're patient and wait for a good deal. other great deals i can think of in the past are celmass for 27 shipped, and two big muscle milk jugs for 65 shipped. its all about being patient and knowing how to find the deals haha:yup::flex:

the pyramids work wonders for adding the pullups. I know, they're required for the PFT. ever since i've been in, i've been weak doing them palms out. but the more you do them, the better you get. i'm not saying your "back is weak" i'm saying deadlifts, rows, etc, isn't going to boost your pull ups from 10 to 15. i'm saying, you have to do them to get better.

and changing your grip, i.e close-far, will incorporate different muscles. so if you can't do many with a far grip, max out, and move closer, max out, etc...

and doing them often is the only way i've found to increase them... especially for a pft..

Hope the PM helps derrinx:look:

Well I weigh 204 and my normal routine when I bench is 4 sets of 225... 10 to 12 reps.
I never go heavier than that. I am guessing I can bench 315 one or two reps.

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Originally Posted by odinsonthor

Well I weigh 204 and my normal routine when I bench is 4 sets of 225... 10 to 12 reps.
I never go heavier than that. I am guessing I can bench 315 one or two reps.

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guessing and doing is a huge disparity:lol:

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Originally Posted by 310stanger

I do this exercise for my lower back, i can't actually think of the name of it, but its performed on this bench where your thighs rest on pads and you bend at the waist and raise your body with your lower back. Needless to say it really strengthens your lower back and I have ZERO back problems.

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I think what youre describing is called a Hyperextension. They are a strength builder, but arent necessarily for 'core strength.' Core strength exercises have to do with putting yourself in an unstable yet controlled environment.

Bridges would be along those lines..

Most people's backs are actually strong, its their glutes that are usually weak with an addition of tight hamstrings. Tight hams can actually "pull" on your lower back muscles causing pain and motor function imbalance.

Ive got a herniated disk in the L5 region and when it came time to rehab (didnt need surgery), my hamstrings were extremely tight and caused most of the lower back pain. Stretching really, really helps. Now I am deadlifting 275lbs again for reps. My max on deads was 420lbs before the injury.

Quote:

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Originally Posted by odinsonthor

Well I weigh 204 and my normal routine when I bench is 4 sets of 225... 10 to 12 reps.
I never go heavier than that. I am guessing I can bench 315 one or two reps.

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Guess again.

First off, its perfectly possible, but if you couldnt do it, its quite understandable.

10-12 rep range is more for size than strength. Not to mention, its partially for endurance as 10-12 reps arent exactly low.

Why dont you go heavier? How about 4 sets of 255 for 8 reps? No spotter? Switch to DBs.

Stay away from the Smith machine as much as you can.

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Originally Posted by 05 Stone Srt-4

Hope the PM helps derrinx:look:

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i didnt get a pm :(

Oh i sent you and severedistortion one....lemme try again

I used to be a dedicated lifter about a year ago until alot of stress got put onto me and made me stop, but I need to get back, dont wana keep paying for a gym membership if Im not using it. But ya Im 6' and 200lbs Last time I went to the gym was a while ago but I got 275 on my one rep max but now its been a while and I know I haver lost some muscle. I need to get back on track.

Yes you do, god dammit. Fuck stress. Working out relieves stress.

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Originally Posted by AKIRA

Guess again.

First off, its perfectly possible, but if you couldnt do it, its quite understandable.

10-12 rep range is more for size than strength. Not to mention, its partially for endurance as 10-12 reps arent exactly low.

Why dont you go heavier? How about 4 sets of 255 for 8 reps? No spotter? Switch to DBs.

Stay away from the Smith machine as much as you can.

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The reason that I don't go heavier is due to the fact I am 38 yoa and I am happy how my body looks. So now I just maintain.

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Originally Posted by Nastyfoot

guessing and doing is a huge disparity:lol:

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Nastyfoot, I have done it in the past many times. I guess I should have mentioned that.
But it has been at least 7 to 8 years since I have tried it.
I am not looking to any bigger. I am just maintaining.

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Originally Posted by AKIRA

Yes you do, god dammit. Fuck stress. Working out relieves stress.

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It sure does.

I hope that when I am 38 I will be happy with my physique and just want to maintain.

I gotta admit, there are some goofy looking idiots in the gym that are 40+. Walking around with red skin, "invisible lat syndrome," talking heavy...I dont get it. They look like jokes.

Then again, the majority of men their age look decrepid and that theyve lost all sort of masculinity. I dont know, but Id rather look like a joke than miserable.

I weigh 205lbs and can max bench 405lbs on the smith machine... So im guessing with the flat bench take off 30 or 40.... Took me forever to get to this point but im doin what i can hehe:yay:

Quote:

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Originally Posted by AKIRA

I gotta admit, there are some goofy looking idiots in the gym that are 40+. Walking around with red skin, "invisible lat syndrome," talking heavy...I dont get it. They look like jokes.

Then again, the majority of men their age look decrepid and that theyve lost all sort of masculinity. I dont know, but Id rather look like a joke than miserable.

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Just out of curiosity what do you mean by the red skin comment? sunburn? or do you have something against people that are fair skinned? confused lol dumb question i know, but the comment made me chuckle

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Originally Posted by 310stanger

Just out of curiosity what do you mean by the red skin comment? sunburn? or do you have something against people that are fair skinned? confused lol dumb question i know, but the comment made me chuckle

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haha burned from all the fake tanning... but i dont get the invisible lat comment

Dont forget the infamous tank top body builders who spend all the time working the upper half of the body and have stick figure legs.....

haha this shits funny. There r some pretty big 40 year olds there though.. there crazy

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Originally Posted by RavensFan19

I do them with Palms out...I always thought that palms in were chin-ups.

I have short arms, my back isnt weak per-se...maybe it is, I dont know, I have just never really been able to do them. I'll try your advice though...see what happens in a few weeks.

I put my hands about 6-8 inches wider than my shoulders.

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I have long arms and i'm really skinny so you'd think they'd be tough for me but they aren't and I'm not sure why. In basic my TI gave me a dumbfounded look when i said i wanted to compete at some basewide competition. I got 2nd in the squadron with 26 i think.

Anyways....sorry. the rule was you had to let your arms all the way down and pull up so that your forearm and upper arm created a 90 degree angle. Which is about eye level. My arms are always shoulder width apart so that may help you out. If it makes you feel any better i can only do like 20 now.

Quote:

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Originally Posted by 310stanger

Just out of curiosity what do you mean by the red skin comment? sunburn? or do you have something against people that are fair skinned? confused lol dumb question i know, but the comment made me chuckle

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No I am talking about redness from taking testosterone + over-doing the tanning beds. Ya know, making an extreme attempt on regaining youth.

But I get it. Steroids do get a bad rep from the media. And I know theyre really gonna be going off the high wire after what the wrestler did to himself and his family. "Steroids may be to blame..." Yeah, ok...the steroids did it and its not a mental issue. :rolleyes:

The older males get, the lower their testosterone gets so hormone replacement is applied. When older men take this stuff (with doctor supervision to make it legal), they feel young again, so its common for them to overdose.

Steroids taken in a controlled manner really doesnt do as much harm as the media claims. Yes you read that right.

Quote:

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Originally Posted by AKIRA

No I am talking about redness from taking testosterone + over-doing the tanning beds. Ya know, making an extreme attempt on regaining youth.

But I get it. Steroids do get a bad rep from the media. And I know theyre really gonna be going off the high wire after what the wrestler did to himself and his family. "Steroids may be to blame..." Yeah, ok...the steroids did it and its not a mental issue. :rolleyes:

The older males get, the lower their testosterone gets so hormone replacement is applied. When older men take this stuff (with doctor supervision to make it legal), they feel young again, so its common for them to overdose.

Steroids taken in a controlled manner really doesnt do as much harm as the media claims. Yes you read that right.

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For competitive athletes that cycle the right steroids properly in controlled situations, I actually have no problem with steroids. I don't have problem with them, I have a problem with the juiceheads that give the stuff a bad name. I've known guys that have gone on cycles that last over a year with no breaks, or pct

Ive actually known guys that are prone to the stereotype abuse, but nothing bad ever happened.

You should take steroids when there is a NEED. Which unless youre a competitor or in questionable health, doesnt merit a need.

If you WANT to just for cosmetics...

Get a reliable stack.
Be at least in your 20s.
Have 10 years of lifting under your belt.
Never abuse it.

i never had anyhting againsty sterioids either... i never really would try them though because not many accurate long term studies exist on the effects of them. and, they are illegal for a reason

Quote:

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Originally Posted by AKIRA

Ive actually known guys that are prone to the stereotype abuse, but nothing bad ever happened.

You should take steroids when there is a NEED. Which unless youre a competitor or in questionable health, doesnt merit a need.

If you WANT to just for cosmetics...

Get a reliable stack.
Be at least in your 20s.
Have 10 years of lifting under your belt.
Never abuse it.

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yeah its sad i know kids that have been on them since 16... who knows how long theyll live

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Originally Posted by derrinx

yeah its sad i know kids that have been on them since 16... who knows how long theyll live

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It doesnt shorten life at all. Kids shouldnt be taking them, but to say it shortens life is crazy.

Doctors give steroids to senior citizens.

Quote:

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Originally Posted by AKIRA

It doesnt shorten life at all. Kids shouldnt be taking them, but to say it shortens life is crazy.

Doctors give steroids to senior citizens.

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there are many different kinds of steroids out there... they all have the same basic structure.. a series of penta-carbon or hexacarbon rings, with many different functional groups that affect cell chemitry in very different ways... senior citizens dont get the same crap that young body builders obtain illegally tyhat's been manufactured in mexico...there's a reason why they say for veterinary use only on the bottle... noone knows the adverse effects steroids have because there has been no long term studies due to the fact that they are illegal! so it's not a crazy assumption to assume they shorten lifespan and/or increase risk for adverse health problems like heart disease

Quote:

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Originally Posted by AKIRA

It doesnt shorten life at all. Kids shouldnt be taking them, but to say it shortens life is crazy.

Doctors give steroids to senior citizens.

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yeah but its not in the same dosages or quantities and compounds. Im pretty sure they arent giving the old people huge doses of sustenon lol I think that steroids make sense if u are a bodybuilder or ur livelihood necessitates using them. Me? fuck I have a long way to go jus using normal supplements diet and training. Theres no reason for me to use steroids. To say they dont shorten ur life at all is bs though dude. They harden ur arteries and people have experience heart problems on their behalf. They aren't the ultimate factor but they contribute. The one product that people use thats illegal and wrongfully gets grouped with steroids is HGH. That stuff can make u live longer. It slows the aging process down.

I work out with 210, basically all the weight I have at the moment. Not bad for weighing in it 145lbs :dunno:

Seems people are always interested in what they/others can bench. But I reconmend dumbells, get in the reps, you'll get more mass and look better. Too easy to cheat on flat bench/barbell.

I can bench about 250 on a good day!:hmm:

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Originally Posted by fast enough Z28

I can bench about 250 on a good day!:hmm:

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the bar and clamps make me break a sweat in no time at all...

3 sets at 10 reps and i can feel the burn, my guns are gettin' HUGE!!!...:flex:

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Originally Posted by SSwt00SS

the bar and clamps make me break a sweat in no time at all...

3 sets at 10 reps and i can feel the burn, my guns are gettin' HUGE!!!...:flex:

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:lmao:

I maxed out at 360lbs 12 reps

I'm also a big guy at 6'3" 254lbs.


Now I would be lucky if I could 210lbs. I had to quit bulking up from working out, it started to fuck with my heart. As your muscles get bigger and stronger so does you heart but the wall thickness of your heart becomes thicker so the blood that feeds into your heart has a harder time getting in, causing your heart to starve and become irritable, like erratic extra heart beats.

Many body builders run into this problem because they get to big... As per direction from my cardiologist, I have to drop body weight from 250 to 225 and do more aerobic style work out and less anaerobic.

I've never been overwieght, just over bulked so to say!

wow... 360 12 reps!?!? damnnn

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Originally Posted by 310stanger

yeah but its not in the same dosages or quantities and compounds. Im pretty sure they arent giving the old people huge doses of sustenon lol I think that steroids make sense if u are a bodybuilder or ur livelihood necessitates using them. Me? fuck I have a long way to go jus using normal supplements diet and training. Theres no reason for me to use steroids. To say they dont shorten ur life at all is bs though dude. They harden ur arteries and people have experience heart problems on their behalf. They aren't the ultimate factor but they contribute. The one product that people use thats illegal and wrongfully gets grouped with steroids is HGH. That stuff can make u live longer. It slows the aging process down.

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I disagree 100%.

What you read about or hear about in the media is abuse. The latter is down to the individual. Some people are prone to such health problems, whether steroids are used or not. The only thing that makes your statement true is that roids can enforce a predetermined cause. However to say that they are the cause failures is a lack of knowledge.

A doctor can determine if a individual is suited for such drugs and decide if the risk outweighs the reward.

It does not shorten life.

If youd like, I can provide links to actual studies on the effects of the drugs themselves.

Let me just say that I dont condone it nor condemn it. Ive never used them and never found a real reason to. :)

Quote:

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Originally Posted by AKIRA

I disagree 100%.

What you read about or hear about in the media is abuse. The latter is down to the individual. Some people are prone to such health problems, whether steroids are used or not. The only thing that makes your statement true is that roids can enforce a predetermined cause. However to say that they are the cause failures is a lack of knowledge.

A doctor can determine if a individual is suited for such drugs and decide if the risk outweighs the reward.

It does not shorten life.

If youd like, I can provide links to actual studies on the effects of the drugs themselves.

Let me just say that I dont condone it nor condemn it. Ive never used them and never found a real reason to. :)

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I was mostly of the same opinion but have plateau badly so I have been researching HGH, synthetics, etc. to see what the online consensus is to these drugs.

Strange how the media/government have demonized the entire steroid problems when allot of doctors are prescribing allot of these drugs.

Quote:

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Originally Posted by SexOnWheels

I was mostly of the same opinion but have plateau badly so I have been researching HGH, synthetics, etc. to see what the online consensus is to these drugs.

Strange how the media/government have demonized the entire steroid problems when allot of doctors are prescribing allot of these drugs.

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My friend got prescribed a steroid cream at the age of 25. Its a mild testosterone, but he was prescribed it cuz he has extremely low testosterone levels.

It never made sense to me. My friend is 6'4", over 300lbs of pure lard. Why didnt the dr just say "lose weight, you fat fuck?"

I might leave this steroid discussion alone, cuz I am about to get attacked on the wrestler's thread. :flex:

in regards to roids and growth hormones...

I look at it this way just take your vitamins, eat healthy and work out hard, you will NOT NEED STEROIDS or any other growth hormone... Stay natural and stay within your bodies natural dna blueprint. You will have a great build, its dumb to get caught up in the contest of who can lift the most, whose arms are bigger. To me the true contest is, who is better optimized with better efficiency and who lives longer.

Any and all growth hormones promote your body to grow above its natural size. All bodies have a natural size threshold and once you cross it by becoming to big or to small, you will develop problems. Doesnt matter if you become to skinning, too fat or too bulked with muscle, all of it can cause problems to develop.

its a very common for body builders who become bigger then there bodies natural threshold to have long term problems down the road...

Hmmm how many heart surgeries has arnold had?????