BR1986FB;1644361 wrote:Yes, this dude is a toad but that's a shit ton of weight. I beg to differ on that being a "raw" lift because he was using DL straps. Either way, impressive.....

http://bleacherreport.com/articles/2164016-benedikt-magnusson-breaks-world-deadlifting-record-wants-no-part-of-interview?utm_source=facebook.com&utm_medium=referral&utm_campaign=programming-national#articles/2164016-benedikt-magnusson-breaks-world-deadlifting-record-wants-no-part-of-interview

um, straps or no straps, that's fucking crazy.

Raw Dawgin' it;1644387 wrote:um, straps or no straps, that's fucking crazy.

No doubt but the article said it was a "raw" lift which, unless something's changed, raw means no straps or suits. I'm pretty sure knee & wrist wraps are allowed in a raw lift though.

Starting my last week of Tim Grover's Jump Attack tomorrow. It has been a grueling 11 weeks so far. Some of the most demanding workouts I have ever done. Overall I already feel more athletic and explosive. Can't wait to test my vertical next week to see my improvement. At 5'10" I am hoping to be able to dunk a basketball relatively easily now.

birddog23;1645039 wrote:Starting my last week of Tim Grover's Jump Attack tomorrow. It has been a grueling 11 weeks so far. Some of the most demanding workouts I have ever done. Overall I already feel more athletic and explosive. Can't wait to test my vertical next week to see my improvement. At 5'10" I am hoping to be able to dunk a basketball relatively easily now.

That sounds awesome. I've been doing a lot more legs this summer and have finally gotten to a vertical 2-handed without any steps. I'm 6'3'' though. I hope you can get it. Nothing is better than surprising yourself on a rebound and just finishing it at the rim.

I'm fat. Fucking fat.

ernest_t_bass;1645068 wrote:I'm fat. Fucking fat.

Me too!

GoChiefs;1645071 wrote:Me too!

Literally all I've done all summer is sit on my ass, drink LOTS, and verrrry little exercise, not to mention eating a shit diet.

Anyone have a link to an article or video that they've done for good free weight exercises? I just bought some adjustable free weights to get back into weight training (Biking, running, diet, and various body weight exercises arent getting me the results I want) and need some exercises/lifts to do beyond the basics. Also which muscles to do together in a workout is foreign to me.

For Fat Loss, Push Big Weights
by Christian Thibaudeau
Maintaining or even gaining strength is the absolute best way to make sure that you're not losing muscle mass. If you keep pushing big weights, it'll force the body to keep its muscle since it will see it as necessary for survival. If you reduce the amount of weight you're lifting, the body will "assume" that you don't require as much strength and that it's okay to lower your muscle mass. Why? Because muscle uses a ton of calories every day and the body will see it as expendable.
Then there is the second part of the mistake: increasing reps. Often times this is done to "cut up" a muscle. Too bad that's impossible to do. You cannot get a muscle more cut. You can only make it bigger or smaller. To get more "cut" you need to get rid of the fat while keeping the muscle large and full. Some people aren't stupid enough to think that lifting lighter weights for more reps works, but they still perform higher reps simply to burn more calories and accelerate fat loss.
In my experience that's fine, provided that you did your heavy lifting already. However, if you overdo the reps, you can indirectly decrease your muscle mass by impairing recovery. When your caloric intake is reduced, your capacity to recover from training is already handicapped, so adding the burden of increased volume can lead to regression in both performance and muscle size.
The moral of the story? You should do everything in your power to at least maintain your strength when dieting down, and this will not happen if you stop lifting heavy to focus on doing more pump work.

Commander of Awesome;1645215 wrote:Anyone have a link to an article or video that they've done for good free weight exercises? I just bought some adjustable free weights to get back into weight training (Biking, running, diet, and various body weight exercises arent getting me the results I want) and need some exercises/lifts to do beyond the basics. Also which muscles to do together in a workout is foreign to me.

What exercises will you be doing and how many days per week will you be lifting? Meaning, it sounds like you have a few exercises in mind (besides the basics comment). What are your goals, etc?

Commander of Awesome;1645215 wrote:Anyone have a link to an article or video that they've done for good free weight exercises? I just bought some adjustable free weights to get back into weight training (Biking, running, diet, and various body weight exercises arent getting me the results I want) and need some exercises/lifts to do beyond the basics. Also which muscles to do together in a workout is foreign to me.

Here's one I found for dumbbells: http://www.dumbbell-exercises.com/exercises/triceps/index.html

BR1986FB;1645218 wrote:What exercises will you be doing and how many days per week will you be lifting?

Not sure about COA, but my plan is 3 days per week, 2 groups per day, at least 4 lifts per muscle group.

BR1986FB;1645218 wrote:What exercises will you be doing and how many days per week will you be lifting?

I'm not sure. Outside of the basic lifts, I'm clueless. Probably 3 to 4 days a week. I'll still supplement with running (I do ~2 miles of sprints mixed with jogging), biking ~50 miles+ a week (hill climbs) and I usually go hiking once every 2 weeks.

In home I've been doing push ups with bars, pull ups, dips, steps, crunches, plank, etc... Basically the 7 min work out back to bak on days I haven't been able to go running or biking.

Any suggestions?

ernest_t_bass;1645220 wrote:Not sure about COA, but my plan is 3 days per week, 2 groups per day, at least 4 lifts per muscle group.

This is another thing I need some help/advice on. I don't know anything about muscle groups and which ones are best to do together.

ernest_t_bass;1645220 wrote:at least 4 lifts per muscle group.

Too much. You only need 3 lifts/exercises for major muscles (back, legs, delts, chest) and two for smaller ones (biceps triceps). Try to do 4-5 sets for major compound movements (bench, squat, DL, Military press) and like two sets for assistance work. I'd do three sets for one bi/tri exercise and back it off to two for the second exercise. PM me if you have any other questions.

This is an example of what I'm doing (4 days/week)

Chest/Tri's-

Bench Press 5x5
Incline DB Press- 2 x 6-8
Weighted vest pushups- 2 x failure

Close Grip Bench- 3 x 5
Tricep pushdowns 2 x 8-10

Back/Bi's

Deadlift- 5x5
Lat Pulldown or weighted pullups- 3 x 6-8
Machine Rows- 2 x 6-8

Barbell curls- 3 x 6-8
DB Curls 2x 8-10

Delts

Shoulder press- 5x5
Side Laterals- 2 x 8-10
Rear Pec Dec Machine Laterals- 2 x 8-10
Shrugs- 2 x 8-10

Legs

Squats 5x5
Leg Extension 2x 10-12
Leg Curls- 2 x 10-12
Calf raise 2 x 25

I cahnge the rep schemes every 5 weeks with my 5th week being a "deload" or lighter week to ramp up for the next block of 4 weeks. Right now, I'm doing 4x4 on the major compound movements. "Cardio " is sprints, prowler pushes, walking and farmers walks.

Hope this helps.

Commander of Awesome;1645224 wrote:This is another thing I need some help/advice on. I don't know anything about muscle groups and which ones are best to do together.

There are a few schools of thought. Some prefer "push/pull" (i.e biceps (pull) with triceps (push) ) while other will work similar groups (chest w/triceps both are "pushing" muscles) to have the muscle "pre-taxed" before getting into the workout. It's all personal preference. I've had success with both.

BR1986FB;1645231 wrote:There are a few schools of thought. Some prefer "push/pull" (i.e biceps (pull) with triceps (push) ) while other will work similar groups (chest w/triceps both are "pushing" muscles) to have the muscle "pre-taxed" before getting into the workout. It's all personal preference. I've had success with both.

Or you could just go the half hazard way that I do and just work them all out each time in the gym...right or wrong I pretty much work each muscle group each time I am at the gym (usually go top to bottom or bottom to top). I work arms, shoulders, back, chest, abs, quads, hammies...I usually ignore calves because I genetically have muscular calves and get them worked out while running.

I know I shouldn't do it like that but I do, don't know why.

^^^ there's nothing wrong with whole body workouts. Those are some of the best workouts out there. For the most part, I focus on the compound/powerlifts but the bodybuilder in me won't let go of the specialization (bodypart splits).

BR1986FB;1645253 wrote:^^^ there's nothing wrong with whole body workouts. Those are some of the best workouts out there. For the most part, I focus on the compound/powerlifts but the bodybuilder in me won't let go of the specialization (bodypart splits).

When I run I typically start up top and work my way down to my legs so they had time to rest between the run and the weights.

I have now been working out hard for 3 months and literally only lost 4-5 pounds. However, I have muscles I haven't seen since college (15 years) and have not only dropped a pants size (2+ inches off waist) but all of my shirts are now much tighter through the chest/shoulders/arms. I have a 6 pack for the first time in a LONG time, and have went from doing sets of 135 lb on the bench when I first started 3 months ago to doing sets at 225 lb.

Almost all the belly fat is gone except some love handles left, hamstring area fat is gone and is now a toned/strong hammy, but while I can easily see the muscle gain, it's 'funny' to see nearly no weight fall off.

My wife, who has only been working out for about 6 weeks has lost 15 lbs and she is doing the same type of stuff (cardio and weights). The only difference is that she is doing lower weights with higher reps.

Whole body workouts, specifically circuit training, are great bang for your buck workouts. You can do three hard sessions of that a week, 45 minutes each, and see nice aesthetic results.

Zoltan;1645280 wrote:Whole body workouts, specifically circuit training, are great bang for your buck workouts. You can do three hard sessions of that a week, 45 minutes each, and see nice aesthetic results.

I tend to go 5 times a week on average (sometimes 6) and almost always run 2-4 miles and then go do 3 sets (or circuits) around the gym hitting every muscle group. It takes me about 35-40 minutes to get through it, I don't stop moving.

My wife has really liked the aesthetic results (I can see them as well), I just can't seem to get the "I've only lost 4-5 lbs" out of my head, even though I know the reason why logically.

Of course, this week, I will be traveling for work and the hotel's typically only have cardio machines, so I might lose a few pounds this week rather than build any muscle...I will get quite a few push ups and sit ups in though.

http://jasonferruggia.com/conditioning-just-make-it-a-damn-habit-already/

http://www.t-nation.com/diet-fat-loss/30-seconds-to-leanness

http://www.active.com/running/articles/6-fartlek-workouts-for-3-training-phases