Lift things up and put them down.

[bobo77]

Thoughts on rowing machines? Tried it out at my gym yesterday and it's a lot of fun. How effective is it for weight loss? Does anyone have a set routine with it?

[yourdad]

most rowers i know are are into dragon boating and they're pretty lean/cut. their posture is also impeccable.

[g2x222]

[JewTurk]

Did SS for like 4 months a while back before getting a job, decent gains, not a lot of definition. Gained like 20 lbs then stopped working out since my gym wasn't open after my work hours.

Now that summer is upon me and I got a membership to a 24/7 gym I switched to SL and am about two weeks into it. What is a standard progression? I've been adding 10lb to each lift every week (ie week 1 squat was 135 5x5 and now that I'm on week two I'm at 145 5x5 for my squat) and I've been doing the same for bench and deadlift but rows and standing press aren't budging as easily.

What numbers should I be looking for on those lifts in terms of progression?

Also I know most people say to stop a beginning program like SL or SS once your numbers stop going up but what should I be looking for? I've always heard 2xBW for DL, 1.5xBW for squat and 1xBW for bench. Is this for your working set or max? As in should I be able to DL by BW 5 times or just once?

http://i.imgur.com/iZWg0.gif This is what I've been using for reference.

e:

Taking 5g creatine/day and eating a lot of good food, avocados/fish/oats etc.

[nevergreen]

the bean energy powder i just started using has been making me so gassy and i'm p sure my body will adjust but it stinks sooooooooo bad

[teck]

[JewTurk]

So, grip.

I don't want to start wearing gloves to lift but goddamn did it feel like I was 1/2 second from tearing off my palms skin today. I messed around with my grip after but nothing really stops my calluses from folding over and getting really close to tearing off no matter how I'm gripping.

Any advice? Toughen up and hope nothing rips off?

[brlmski]

@JewTurk buy chalk. Much better than gloves.

[seth83292]

some gyms don't allow chalk, so ask first.

[brlmski]

@seth83292 True. Though check out liquid grip liquid chalk if that's the case. Most places would allow that and some people even prefer that to normal chalk.

[silvaeri]

I need some advice on a lifting routine. I've been lifting for about a year now but it's always been with my roommate and I've always just done whatever lifts/exercise he was doing each day and now that he's moved out I've realized I have no idea wtf I'm doing in terms of a plan or routine. Should I just go with like SS/SL to start with or could there be something better? Thanks!

[brlmski]

[silvaeri]

I'm currently ~150lbs. 135 bench / 165 squat and my roommate hardly ever did deadlift (haven't done it in like 6 months so i have no memory of what that number was).

Not too bothered if something is leg heavy. I race track bikes so strong lower body is always a benefit.

[brlmski]

I think you would benefit from going on SS/SL until you hit 1.5x BW on your squats. They're relatively weak compared to your bench.

[oldtrailmix]

thoughts on what program to do after greyskull LP?

i'm looking for something that incorporates the balanced upper/lower that greyskull had going on.

[anonomous]

5/3/1 Boring But Big. http://www.t-nation.com/free_online_art ... _challenge

I moved from GSLP to that and it works wonders.

[teck]

im going to move away from just powerlifting and am thinking of starting to do bodyweight/bar stuff combined with good old running. i did a mud run recently and i was fine and strong but i just don't feel "in shape" like i used to. i like the idea of being more agile and having higher tolerance too

anyone have experience with bodyweight stuff? i downloaded some apps and checked it out online. not sure if there's any pointers for beginner. i still plan to lift, just a lot less and without emphasis on the 1RM.

[UnwashedMolasses]

There ya go! I'm doing pretty much the exact same thing, just gonna keep squats/deads/cleans cause those can't really be replaced by BW exercises. At least, not what I use them for.

[teck]

cheers man.

HOw is this for fat burning? i need to lose a little weight. i want to work in a bit of running and swimming, will that be too much/stagnate progression in BW stuff?

[SteevMike]

cool i think i gave myself tennis elbow in both elbows

[UnwashedMolasses]

As long as you're eating maintenance or lower you should be good for fat burning. I do BW consecutively with lifting and running. I don't think running/swimming will affect BW progression much or at all - the advantage of BW over lifting is that (in my experience) it's much less taxing to you central nervous system and muscles, so you get fatigues less and recover quicker.

[CleanThug]

@teck @unwashedmolasses

So let's say I'd rather do something like this than a linear strength program and I've been lifting for about a year. How would I go about it if I still want to lift? I'm willing to put work in just wondering the best way to go about it. Thanks

[teck]

[WussWayne]

Anyone here skinny-fat/ used to be skinny-fat?

Reeling the girls in
Taking the clothes off
Having them feel cheated

[JewTurk]

Willing to kill someone for bigger calves at this point.

[teck]

i have massive calves. people stop me on the street asking about my calves. its mostly genetic i think. however i also used to cycle a lot and that helped. stadium steps. squating?

[silvaeri]

I don't have massive looking calves, but I do have pretty strong/defined calves from cycling too I believe teck. I've noticed whenever I'm trackstanding at a light that it really works my calves.

[JewTurk]

So for a standard bulking diet am I missing anything?

5g creatine/day
100+g bean energy/day (I weight 145 currently)
500 cal over maintenance currently

I try my best to eat healthy foods, beyond that I don't keep track of much. I'm going to bulk as much as possible until I'm unhappy with how I look/feel. Then I'll probably try my first real cut.

e:
other than getting a lot of sleep, anything I should be making sure I get in every day?

[balloons]

what would happen if I did greyskull LP, ate maintenance calories but 'healthier' foods (i.e., less sugary snax; more bean energy)?

would I get more muscle definition and be more aesthetic w/o going up a size in shirts or growing out of my skinnies?

[JonjoShelvey]

would be really hard to gain muscle definition without gaining inches unless you just lost bodyfat

greyskull is mainly a strength gaining program, if ur looking for a more aesthetic body a bro split or allpros beginner routine would be better http://forum.bodybuilding.com/showthread.php?t=4195843