FriGAINZZZ!!!

Minor updates on my end. Which I'd like to hear some advice about.

I'm continuing Stronglifts 5x5, occasionally doing 3x5 on squats because they make my knees ache. In terms of how I look, I'm happy with the program. I'm seeing incremental results.

However, I'm not really progressing very quickly at all on actual strength GAINZZZ. I keep plateauing, or even going backwards, on squats (though I had a strained medius glute muscle partly responsible for that -- foam rolling and deep tissue release with a lacrosse ball helped a lot), and I have barely budged at all -- at all -- on overhead presses.

I'm making slow-but-steady GAINZZZ on the bench, deadlift, and a very modified partial-movement pendlay-style row I switched to because I don't know how to control my form on the real pendlay row, and I don't want to snap up my back.

On these, I'm making GAINZZZ a heck of lot slower than I expected, or that the "add 5 or ten pounds per session" protocol suggested I'd make them.

But squats I frequently get stuck on one weight on, and overhead presses? Honestly, I am barely overhead pressing five or ten pounds more than I started at.

I mean, damn, it's embarrassing. I don't think I can answer the age-old question "Bro, do you even lift?" in the affirmative.

I know that's the lift people usually have the most trouble improving, but... I mean, five or six months, I would expect to be putting up more than five or ten pounds than my starting weight.

As a wise man said, many of us struggled with serious insecurities, like if we'll ever be able to put up two plates.

I guessed maybe I wasn't getting enough protein for GAINZZZ so I've jacked that up but I haven't been doing high-protein long enough to know if that's fixed things. I do microloading and such but still. No real GAINZZZ. (Though maybe I have to invest in an even smaller microload set.)

Anyone got any suggestions? I was thinking of maybe alternating high-volume sessions with higher-weight sessions to try to try to hit these muscles a different way. I've also been thinking about trying to do some kind of overhead press every day -- maybe try overtraining -- but I don't know about that. I really don't know if I could take it, endurance and recovery-wise. Three days a week (often just two) is already kicking my ass.

I've also thought about just ditching the bench for now to work only on overhead presses and the incline bench press (which may assist with the overhead press) and maybe tricep isolation stuff, but I don't know.

I'm looking for some GAINZZZ in advice here. I think someone mentioned pyramiding, but what kind -- going upwards in weight or downwards?

BTW, I've been doing high rack pulls to work my traps, and they seem to work pretty well. I think those might be my favorite.

Oh, and this is amusing: When Christopher Reeve was cast as Superman, he was 6' 5" but only 170 pounds -- a "beanpole" and "skinny little kid" as director Dick Donner described him. But he claimed that he was previously a jock and could gain muscle quickly. Dick Donner took a chance that he could, and hired, as Reeve's strength coach, Darth Vader.

No seriously, Dave Prowse was a bodybuilder and was called in to help Reeves bulk up in only six weeks.

This just makes me further frustrated, as, allegedly, without steroids, Reeve gained forty two pounds of muscle in six weeks, going from 170 to 212, which does not sound at all possible to me. (I always read that 2 pounds per week is the most someone can gain.)

Anyway. Maybe a little exaggerated as to how skinny he was at first and how much he weighed at the end. But still -- that is... a lot.

So: Tell me about yo GAINZZZZZ.

PS, I know most people don't care about these threads, so I'll put up another thread shortly after this one. However, do consider this one "live," even though there'll be another thread above it in a bit.

Posted by: Ace at 06:39 PM

Comments

(Jump to bottom of comments)

1 First!

Posted by: Zettai Ryoiki at December 15, 2017 06:38 PM (e9G8E)

2 Thirst!

Posted by: Zettai Ryoiki at December 15, 2017 06:40 PM (e9G8E)

3 Twost!

Posted by: Zettai Ryoiki at December 15, 2017 06:41 PM (e9G8E)

4 I'm 72 doing a dozen 12oz curls, man this ain't easy.

Posted by: RiverRat1297 at December 15, 2017 06:41 PM (HZpWR)

5 Neugenix -

Your bitch will love it.

Posted by: Frank Thomas at December 15, 2017 06:41 PM (8bEU0)

6 Forced!

Posted by: Zettai Ryoiki at December 15, 2017 06:41 PM (e9G8E)

7 Good buzz for me is rope skipping, to get heart rate up. Mixing crunches, push ups, and chin ups. then some hack squats withe 3x50 reps. Then run or elliptical.

Posted by: redenzo at December 15, 2017 06:42 PM (5wSNN)

8 ipa's go down easier

Posted by: redenzo at December 15, 2017 06:42 PM (5wSNN)

9 I started working a somewhat physical job (on my feet for about 5 hours). The hours also run through lunch. So, I've cut my caloric intake a lot. I haven't been able to make it to the gym with any regularity. I know I've lost some strength, but my cardio seems to be holding steady, and I've lost about 5 lbs. Not too shabby. I'm about to break into the next ten pound range I need to lose.

Posted by: no good deed at December 15, 2017 06:43 PM (eIQHF)

10 Reeves was likely a lot younger than 29, Ace.

Posted by: Dack Thrombosis at December 15, 2017 06:43 PM (4ErVI)

11 >>.10 Reeves was likely a lot younger than 29, Ace.

sure, there is that.

still.

Posted by: ace at December 15, 2017 06:43 PM (8rNrN)

12 6'5", 170 pounds..... he must have been on the North Korea diet....

Posted by: kraken at December 15, 2017 06:44 PM (zSVEm)

13 Do something.

Ride a bike. Climb a mountain. Build a wall.

Lifting wieghts is pointless.

Posted by: garrett at December 15, 2017 06:44 PM (8bEU0)

14 ace I am just guessing but if you have done any other resistance training in the past, even body weight exercises than I doubt you will add 5 to 10 pounds per session, that's for untrained noobs who are very weak starting out.

Posted by: Max Power at December 15, 2017 06:44 PM (q177U)

15 I got over 10 hours of sleep the other day. Gainz!

Posted by: Chris M at December 15, 2017 06:45 PM (7PQMw)

16 Plateaus are a bitch. I don't really have any secret knowledge for overcoming them. In my case, I've found that switching up the lift for the muscle group or taking a little extra rest for them can help.

Posted by: Insomniac - Nobody in Particular at December 15, 2017 06:45 PM (NWiLs)

17 Work a heavy bag with the face of that fat fucking slob Karl Rove. I had to change the channel last night when his huge blubbery mug showed up!

Posted by: Concerned Peoples Front at December 15, 2017 06:45 PM (2X7pN)

18 Good questions about GAINZZ, ace. We all react somewhat differently to weight regimens is the problem, but I have had decent results with pyramid-down. I'll take the bench press up to where I can only do one rep, take off a couple of pounds, and repeat until the reps start to build beyond 4.

Got more but I'll stop so as not to have a book here.

Posted by: Meremortal, no proseccutions, no peace! at December 15, 2017 06:45 PM (3myMJ)

19 >>>ace I am just guessing but if you have done any other resistance training in the past, even body weight exercises than I doubt you will add 5 to 10 pounds per session, that's for untrained noobs who are very weak starting out.

nah not for years and years. Decades.

Also, I barely did overhead presses (I basically only used to do bench and curls -- what a cliche, huh), so my overhead press, being as n00b as n00b can be, really ought to be having the best GAINZZZ.

Posted by: ace at December 15, 2017 06:46 PM (8rNrN)

20 Ace sometimes its good to just totally change up you workout. Try something new. It will give you news goals, and new energy. Don't let you body and psych get into a rut.

Posted by: redenzo at December 15, 2017 06:46 PM (5wSNN)

21 I read somewhere that studies showed that being 10% over ideal actuarial weight greatly improved ones ability to weather infections and disease episodes in general... I cling to those types of studies...

Posted by: kraken at December 15, 2017 06:46 PM (zSVEm)

22 Thanks to the moron who gave me the DMSO recipe and tips!

Achilles is doing well after using the stuff and I stretch it now 2 or 3 times a day and I can run a few miles every other day and all feels much better.

Posted by: Hairyback Guy at December 15, 2017 06:47 PM (EoRCO)

23 I've gained about 5 pounds in my ass and abs since thanksgiving...GAINZ!!! Oh, not those types of gainz....

Posted by: lin-duh at December 15, 2017 06:47 PM (kufk0)

24 Got more but I'll stop so as not to have a book here.

Have you ever done a reverse pyramid routine? I've recently had that suggested to me for better strength gains.

Posted by: no good deed at December 15, 2017 06:48 PM (eIQHF)

25 You could also try not being such a lazy lover.

Posted by: Marco Rubio's Garbage at December 15, 2017 06:48 PM (8bEU0)

26 By the by, you can special order 1 pound plates.

Posted by: Max Power at December 15, 2017 06:48 PM (q177U)

27 I don't have access to a gym, but I have some free weights. I do whatever exercises I can to failure, do push-ups, ab work, hit my heavy bag. It's not ideal but I have gotten stronger and my waistline and general physique have improved, although my weight has been basically static.

Posted by: Insomniac - Nobody in Particular at December 15, 2017 06:48 PM (NWiLs)

28 Never mind, Meremortal. That is exactly what you described.

Posted by: no good deed at December 15, 2017 06:49 PM (eIQHF)

29 I did a week of kick boxing a couple of months ago. I had a knee turn sore and it's still sore. Enjoyed the course though.

Posted by: Northernlurker at December 15, 2017 06:49 PM (Xx7dP)

30 >>>Have you ever done a reverse pyramid routine? I've recently had that suggested to me for better strength gains.

no, i saw there was a pyramid routine and reverse pyramid and I don't know which I should try.

I don't know which is the pyramid and which the reverse pyramid -- by reverse pyramid, you mean declining weight?

basically I have been doing a kind of improvised declining pyramid for a while, when I can't hit the full 5x5, and maybe only hit 4 on the third set, I'll start pyramidding down and increasing the reps.

Posted by: ace at December 15, 2017 06:50 PM (8rNrN)

31 >>>26 By the by, you can special order 1 pound plates.

i have the 1.25 pounds. I'm wondering if I have to buy .5 pounds.

Posted by: ace at December 15, 2017 06:51 PM (8rNrN)

32
23 I've gained about 5 pounds in my ass and abs since thanksgiving...GAINZ!!! Oh, not those types of gainz....
Posted by: lin-duh at December 15, 2017 06:47 PM (kufk0)

Bubble butts are in.

Posted by: Northernlurker at December 15, 2017 06:51 PM (Xx7dP)

33 I'm doing the sauna/swimming (50 degrees!) thing and I think that's a good T/HGH builder.

You get to be nearly 29, and your hormones start flagging. You might need to do something to kickstart them.

Also: broccoli sprouts

Posted by: moviegique at December 15, 2017 06:51 PM (7zeA4)

34 >>I'm wondering if I have to buy .5 pounds.

Just get a couple 1/4 punders from McDonalds and ask for 2 bags.

Posted by: garrett at December 15, 2017 06:52 PM (8bEU0)

35 by reverse pyramid, you mean declining weight?

Yes, you warm up, and your starting weight is the heaviest. I spoke with a trainer the other day about it, and he said it was a good way to gain lean mass. He managed to put on 20 pounds over a couple of months.

Posted by: no good deed at December 15, 2017 06:52 PM (eIQHF)

36 >>>Also: broccoli sprouts

I still have a bag and a half of those in the freezer, though I haven't been taking them (or making them). I'll re-try those.

Posted by: ace at December 15, 2017 06:52 PM (8rNrN)

37 I went on vacation for Thanksgiving and GAAINZZZed 15 pounds.

I was raised as a "Clean Plate Club" boy since my parents grew up in with scarcity in Europe during and after WWII.

I'm OK with portion control at home, but eating breakfast, lunch and dinner out on vacay? Oy.

The good news is 10 are already gone, but that last 5 may take a while.

Posted by: Fritz (not Fritz) at December 15, 2017 06:52 PM (IIOyJ)

38 5x5 is really for young un's.

I (and many others older and wiser) have had tremendous luck with Jim Wendler's 5-3-1. It's slow progression, but slow progression adds up. And progression is what builds strength. I've had tremendous gains with it and everyone i've put on it has too. as long as you realize that it's SLOW. Trying to go too fast just sets you back. Plus the deload week is the key to everything. hard harder hardest just leads to hard harder broken. broken takes a long time to recover from when you aren't 18 anymore.

Because in 531 you're always working under your max, you're never really peaking and just continuing to add strength. And pretty soon you realize that you're warming up with what you used to max at. Give it a look.

Posted by: LoneCowboy at December 15, 2017 06:52 PM (vMm4q)

39 Pfft. I can gain 2 lbs overnight with a big bag of Cheetos.

Posted by: jakee308 at December 15, 2017 06:53 PM (M06hO)

40 Cover me, about to go watch Star Warbles the Last Yeti.

May the Schwartz be with you.

Posted by: Anna Puma at December 15, 2017 06:53 PM (eN2PK)

41 >>>Because in 531 you're always working under your max, you're never really peaking and just continuing to add strength. And pretty soon you realize that you're warming up with what you used to max at. Give it a look.

i'm interested in 5-3-

Posted by: ace at December 15, 2017 06:53 PM (8rNrN)

42 I'm very intrigued by the non-exercise stuff. Not because I don't like working out, because I do. But you can't always, and as you get older the body gets less quick to adapt.

Posted by: moviegique at December 15, 2017 06:53 PM (7zeA4)

43 One last point, I made by far the most strength gains working out with a partner. Like it's not even close to working out by yourself, not even in the same ballpark. Two people can get way more motivated than one person alone.

Also, some people just have strange deficits in certain lifts. I could be going up in all my lifts for months and my bench press would stay the same for many months to a year.

Posted by: Max Power at December 15, 2017 06:54 PM (q177U)

44 sorry, I was trying to say, I'm interested in 5-3-1 however I've read that's what you do when you've advanced to the intermediate stage (that is, after 5x5 isn't working for you).

I know someone might say Dude, 5x5 ISN'T working for you anymore -- but it should be. It should work for a year or 18 months.

Posted by: ace at December 15, 2017 06:54 PM (8rNrN)

45 Something to look into is the Starting Strength book / method by Mark Rippetoe.

Mark did a number of videos with The Art of Manliness a couple years back.

Mehdi's Stronglifts is essentially a rip-off of Mark, Reg Park, and a few others. I personally use the iPhone app and used iTunes store credits to purchase the expansion pack.

Posted by: bobby at December 15, 2017 06:54 PM (5mwOY)

46 This is really a bad time of year to talk about Gainzzz. Better to talk about gains. We've been grazing on goodies all week at my office. God only knows what it will be like next week.

Posted by: Tuna at December 15, 2017 06:55 PM (jm1YL)

47 238 Hmm. Blowing up on twitter right now, DOJ did not consult with the OIG before releasing the texts to Congress and the media.
Posted by: JackStraw at December 15, 2017 06:43 PM (/tuJf)

----------

Don't know if true or not but I kinda suspected that the IG would not release any information. I think old Straight Shooter Rod did what he did to fuck up the committee investigations

Posted by: MAGA at December 15, 2017 06:55 PM (3svUe)

48 >>>Reeve gained forty two pounds of muscle in six weeks, going from 170 to 212, which does not sound at all possible to me.<<<

I acquired about the same amount of non-muscle mass when I turned 29 years old, but now I'm shedding the bulk to get back to what I was 10 years ago. I'm beginning to feel like a spry 28 year old all over again.

Posted by: Fritz at December 15, 2017 06:55 PM (A1FgP)

49 Isn't it bizarre that so far Nikki Haley has been pretty good, while Jeff Sessions has been a bust?

(Heh, almost literally a bust, since we're still waiting for him to move.)

Posted by: logprof at December 15, 2017 06:56 PM (GsAUU)

50 As to Reeves weight gain. In 1982 I joined the Army at 5 foot 11 inches 120LB (yes 120 pounds) by the end of Basic Combat Training, 8 weeks later I weighed 189, that is 68 pound in 8 weeks or 8.5 pounds a week. My waist shrank an inch.

Posted by: Patrick B. at December 15, 2017 06:56 PM (I1v/X)

51 >>> Something to look into is the Starting Strength book / method by Mark Rippetoe.

Mark did a number of videos with The Art of Manliness a couple years back.

...

yeah, have the book, watched the videos. thought about trying the powerclean, but haven't dared that yet.

Posted by: ace at December 15, 2017 06:56 PM (8rNrN)

52 Ettes don't try to get muscle gainzzz, just general strength and endurance so I have no advice. I have gotten up to 8-10 real, not knee push-ups and that is all. Its a decent improvement from not being able to do a real pushup at all but I'm never going to get on American Ninja or anything and I need to do my mini workouts more times per week.

Posted by: PaleRider is simply irredeemable at December 15, 2017 06:56 PM (eASYU)

53 Now, want to go for a new PR?

Let's say a bench PR. I assume you are plateau city. Bench every other day for 4 workouts. Slow down your positive rep some and your negative rep a lot. Make that negative a slow 5 count. Low reps, heavy weights.

Then, take 4 days off, warm up nicely but not too much and go for that PR.

Posted by: Meremortal, no proseccutions, no peace! at December 15, 2017 06:56 PM (3myMJ)

54 >>>Let's say a bench PR. I assume you are plateau city. Bench every other day for 4 workouts. Slow down your positive rep some and your negative rep a lot. Make that negative a slow 5 count. Low reps, heavy weights.

not on the bench, but I get the idea. I could try that on the overhead.

maybe I also need to start doing face-pulls and rear delt flys like every day or something. I think I have a weakness on the lockout part, which I think is probably partly due to rear delts.

Posted by: ace at December 15, 2017 06:59 PM (8rNrN)

55 g'early evenin', 'rons

Posted by: AltonJackson at December 15, 2017 06:59 PM (KCxzN)

56 >>>53 Ettes don't try to get muscle gainzzz, just general strength and endurance so I have no advice. I have gotten up to 8-10 real, not knee push-ups and that is all. Its a decent improvement from not being able to do a real pushup at all but I'm never going to get on American Ninja or anything and I need to do my mini workouts more times per week.

i keep planning on adding in glute bridges. Ettes would probably like the yoga butt exercises.

Posted by: ace at December 15, 2017 07:00 PM (8rNrN)

57 I have Ben having problems with sciatica (diagnosed by my wife, not a doctor).

Stretching helps but the thing that really makes a difference is push-ups.

Posted by: fluffy at December 15, 2017 07:00 PM (cHbmY)

58 Posted by: kraken at December 15, 2017 06:46 PM (zSVEm)

I swear that being overweight is healthier than being underweight. Especially if you are older and gained the weight later in life.

Ever see the old geezers thin as rails and look like skeletor?

That can't be healthy. And it is a fact that losing weight can be considered a sign of disease.

Not balloon man heavy with a big belly and butt just a little bit extra all over and some lower body fat so you don't look starved.

I figure I deserve it cause I got all this weight from stopping smoking. Cardio doc says not smoking and heavy better than thin and smoking for heart.

Posted by: jakee308 at December 15, 2017 07:01 PM (M06hO)

59 maybe I'll also try adding in leg drive on some of these? I don't know. I haven't done push presses before.

Posted by: ace at December 15, 2017 07:01 PM (8rNrN)

60 Which I'd like to hear some advice about.

I'd advise you to start drinking heavily.
Never pick up anything you're not getting paid for.

I'm out.

Posted by: DaveA at December 15, 2017 07:01 PM (FhXTo)

61 >>> I have Ben

I have been, stupid autocucumber.

Posted by: fluffy at December 15, 2017 07:01 PM (cHbmY)

62 Posted by: no good deed at December 15, 2017 06:48 PM (eIQHF)

For flat out strength (not ballooning size gains) try the slow negative reps.

Posted by: Meremortal, no proseccutions, no peace! at December 15, 2017 07:01 PM (3myMJ)

63 My spine is crumbling. I hate you. It's not your fault, my problem, I'll deal with it.

Preserve your vertebrae.

Posted by: Semi-Literate Thug at December 15, 2017 07:01 PM (jVm2N)

64
I'm more into body sculpting v weight lifting. Lat pulldowns to make the upper body and shoulders more prominent. Lots of ab stuff to suck in the waist. Get the V shape. Ignore the scale, pay attention to the tape measure.

Personally everything looks good but the scale is telling me things I don't like. It's a bit of a mystery.

I've been on pretty damn low calorie diet (1/3rd of maintenance level calories) for a couple of weeks, and the mirror looks okay but the scale has not budged.

Posted by: Acme Explosives at December 15, 2017 07:01 PM (ajiE5)

65 I have gotten up to 8-10 real, not knee push-ups and that is all

That's a tremendous improvement!

Posted by: no good deed at December 15, 2017 07:02 PM (eIQHF)

66 Try switching to dumbbell presses and work the stabilizing muscles a bit more. Also, and more important, dips! Particularly dips in a pike position. Two kitchen chairs with feet on the coffee table will do, and tricep kickbacks. some lateral deltoid raises wouldn't hurt.

If all else fails, get some of Leeann Tweeden's exercise shows. One arm will make gains anyway.

Posted by: Bilwis, Devourer of Low Glycemic Souls at December 15, 2017 07:02 PM (tMFgx)

67 Deload your squats until you can consistently do 5x5 with good form. Get a set of fractional plates (.25's, .5's, .75's, 1's, etc. When you get to a sticking point where you fail @ 5x5, retry at same weight for next session, in the event of a second session failure, deload 5# and come up with fractional plates until you can make 5# increases. Figure out where you are failing in your squat (bottom, top etc), and with your safety pins set correctly, work that range as an assistance exercise- (much like rack pulls for DL.) Your knee pain may be because you are currently lifting too much for them, in which case deloading a lot and starting all over may help you strengthen them up.

Posted by: Zhytamyr at December 15, 2017 07:03 PM (WH93u)

68 >>>Stretching helps but the thing that really makes a difference is push-ups.

don't forget back exercises to balance out the chest development!

something like an inverted row (bar, like a heavy broomstick, across two chairs, hang underneath, feet on floor, row your body up till your chest hits the bar) is a good thing.

personally, I've had posture problems due to overdevelopment of pec muscles and non-development of back muscles. one of the things I like about this program is that i'm finally working back, and it's actually making it easier and more natural to stand straight.

Posted by: ace at December 15, 2017 07:03 PM (8rNrN)

69 For flat out strength (not ballooning size gains) try the slow negative reps.

Yeah, I don't really have to worry about ballooning size gains. Pretty tough for us gals to get swole.

I'm just looking to increase my strength.

Posted by: no good deed at December 15, 2017 07:04 PM (eIQHF)

70 here you go ace
since youre at a stand still you need to give your muscles a shock
I recommend instead of going higher in weight drop the weight by 10 and increase the reps for a week
go with a program of 15-20 3 times and switch to a different body part
then go heavy with heavy
I learned this when I worked with a SBU

Posted by: navycopjoe at December 15, 2017 07:04 PM (N6CVU)

71 Ace, what's your protein macro and how are you getting it? Are you getting enough non-carb calories, because if you're not that'll interfere with muscle building.

Posted by: dagny at December 15, 2017 07:05 PM (eO5CB)

72 Posted by: ace at December 15, 2017 06:59 PM (8rNrN)

Great reminder on the rear delts, thanks! I've got an ouchy shoulder and have been skipping that kind of stuff, need to try those now with some light weights.

Change up all your routines with angles or different lifts that target the same areas. Plateaus are maddening, they are my curse.

Posted by: Meremortal, no proseccutions, no peace! at December 15, 2017 07:05 PM (3myMJ)

73 I'm not 100% sure what all you're trying to gain, but most people workout to look better naked. Srsly. If you want to get bigger, I think remembering exactly how weight training works: when you train a muscle to exhaustion, you are causing micro tears and trauma to the tissue you're working. Unless you have gobs of naturally or induced free flowing testosterone in your body (IOW, you're 1, you need complete and full recovery between workouts.
When are you most sore post workout? For me, it's the day after the day after. 48 hrs. My point: complete recovery is key. It takes longer than you think.
Also, more slow-twitch work. Most likely, everyone reading this needs less fat.

Posted by: Brave Sir Robin at December 15, 2017 07:05 PM (ty7RM)

74 Biggest endorsement of the tax bill yet? Michael Bloomberg hates it.

Posted by: Cat Ass Trophy at December 15, 2017 07:05 PM (BoMuO)

75 >>>I've been on pretty damn low calorie diet (1/3rd of maintenance level calories) for a couple of weeks, and the mirror looks okay but the scale has not budged.

too low, I'm 99.99% sure.

if your calories are two low, your body will adjust by reducing activity levels and core temperature and stuff.

I don't do calorie restriction but I think the guidance is for 10% reduction of maintanance, or, at most, 20%.

Posted by: ace at December 15, 2017 07:06 PM (8rNrN)

76 Well, I f'd that up.

Posted by: Brave Sir Robin at December 15, 2017 07:06 PM (ty7RM)

77 I have actually been skipping my physical workouts bc I am doing audio exercises for my cochlear implant (two months post activation on Monday). It's been slow, but my pure tone discrimination, vowel discrimination, and consonant discrimination are all improving. I still cannot tell the difference between "mee" and "nee" or "choo" and "joo", but hopefully that will come.

The implant is helping with some things, such as drums and other low frequency sounds (I have a reverse curve, meaning my loss is in the lower frequencies, not the upper. Very rare - something like 1/375000 live births), but I still can't manage big meetings at work without the hearing aid on the other ear.

Posted by: Mrs. Peel at December 15, 2017 07:06 PM (JPRju)

78 Pull ups baby.

Makes your lats explode, builds strength and confidence.

Whether it's just 1 or 20 do them. Don't be embarrassed even if you just hang for 30 or 40 seconds or jump up to the bar and slowly let yourself down.

Do them for 10 minutes regardless of your type of workouts you do.

Eventually you will see the difference.

Posted by: Hairyback Guy at December 15, 2017 07:07 PM (EoRCO)

79 "Pretty tough for us gals to get swole. I'm just looking to increase my strength."

Ah Ha. Fabuloso, as they say in Italia!

I bet the slow negatives work for you.

Posted by: Meremortal, no proseccutions, no peace! at December 15, 2017 07:08 PM (3myMJ)

80 Flexibility and joint health have become very important to me.

Posted by: Northernlurker at December 15, 2017 07:08 PM (Xx7dP)

81 >>> Pull ups baby.

Makes your lats explode, builds strength and confidence.

Whether it's just 1 or 20 do them.

...

yeah I gotta start doing those again. I keep skipping them. Not for any good reason. Just because when I'm done with the weightwork, I feel like I've finished.

Posted by: ace at December 15, 2017 07:08 PM (8rNrN)

82 if your calories are two low, your body will adjust by reducing activity levels and core temperature and stuff.

Posted by: ace at December 15, 2017 07:06 PM (8rNrN)

That's kind of interesting. When I'm in a good weight area I sweat at night. I haven't been since I cut caloric intake.

Posted by: Acme Explosives at December 15, 2017 07:08 PM (ajiE5)

83 Eventually you will see the difference.
Posted by: Hairyback Guy at December 15, 2017 07:07 PM (EoRCO)

Man I suck at those. I need the patience to do what you are saying. Work my way up.

Posted by: Meremortal, no proseccutions, no peace! at December 15, 2017 07:09 PM (3myMJ)

84 Try 5/3/1 Regimen

https://blackironbeast.com/5/3/1/calculator

Posted by: jonjo farrell at December 15, 2017 07:10 PM (2R3+J)

85 It's IMPERATIVE that 'ettes go for building or maintaining muscle mass as we get older.

I've done Rippetoe for a couple of years, and thank God I did because with the meds I'm on now i don't have the energy to exercise. I can still lift very objects though since I havent lost all of my gainzzz--yet. I'm still stronger than my husband, who refuses to work out and has allowed ALL of his muscle mass to atrophy.

Posted by: stace at December 15, 2017 07:10 PM (6HFDU)

86 I've been on pretty damn low calorie diet (1/3rd of maintenance level calories) for a couple of weeks, and the mirror looks okay but the scale has not budged.

Yikes. You're just going to lose muscle, including heart muscle. You're lowering your metabolism too.

Go to "scooby's workshop" dot com and get between your BMR and TdEE

Posted by: dagny at December 15, 2017 07:10 PM (eO5CB)

87 I've had some leisure time to get seriously buff.

Pretty good tan too, for late in the season.

Posted by: Cousin Beauregard at December 15, 2017 07:11 PM (zCyNd)

88 I wouldn't expect much out of the overhead work. A lot of really tiny, rarely--used muscles and mechanical disadvantage in play

Posted by: t-bird at December 15, 2017 07:11 PM (K0iLX)

89 yeah the Wendler 5-3-1 says it's for intermediate or advanced lifters. I am still a n00b.

Posted by: ace at December 15, 2017 07:12 PM (8rNrN)

90 Ace, here's something that took a looooong time for me. I was doing burpees for my sins, and on one squat I accidentally went all the way down, past parallel, butt to ankles. (I'm way past 29. I give my age as Dirt, as in Older Than.) My left knee swelled up like a grapefruit. But the feeling of release was so exhilarating that as soon as the swelling went down I began to work on deep squats. It took well over a year but I can actually do them. There's no stress on my knees, just the front of my ankles at times.

My other gainzz brag came in my last physical when my doctor said I had the second highest good cholesterol she had come across in her practice. The first was a cross-fit instructor in his thirties.

And no, I'm not a gym rat. Just air squats and pushups. I have a pull bar, but it laughs at me.

Posted by: Wenda (sic) at December 15, 2017 07:12 PM (Kr0FZ)

91 I will break my ban only to kick Ace some tips:

BSG got banned?

What'd he do?

Posted by: bonhomme at December 15, 2017 07:12 PM (zGsgt)

92 I don't do calorie restriction but I think the guidance is for 10% reduction of maintanance, or, at most, 20%.

Posted by: ace at December 15, 2017 07:06 PM (8rNrN)

Just between bmr and tdee. Don't have to restrict calories at all if you skip the sugars (including fructose and lactose), grains and starches.

Posted by: dagny at December 15, 2017 07:13 PM (eO5CB)

93 I haven't made the same kind of gains, but my chiropractor told me that my spine is holding adjustments better and I can finally go down to one adjustment a week. I was getting adjusted twice a week fore months. Since June I've gone from using Biofreeze 4 times a day to just once before bed. My carpal tunnel vanished and there have been other positive side effects that I never expected. Maybe in 2018 I'll finally start a real exercise routine.

Posted by: Aunt Luna at December 15, 2017 07:13 PM (Zd2ZF)

94 Not a weightlifter, but more reps to get to more weight?

Posted by: golfman at December 15, 2017 07:13 PM (nVcge)

95 wenda, yeah, I might have to go down lower. I hear that's easier on the knees.

>>>And no, I'm not a gym rat. Just air squats and pushups. I have a pull bar, but it laughs at me.

get a resistance band to hang from the bar which will reduce some of the weight you're lifting. Or, easier still, just get a stepladder and put a toe or two on it, and only use the feet to push the minimum necessary to allow the pull-up.

Posted by: ace at December 15, 2017 07:14 PM (8rNrN)

96 Having a partner helps a ton. Trainer now and then works too.
Try using a squat machine (still with spotter) and warm up and then go way heavy say 20# over max. It helps keep the weight in plane while your body feels at least a part of the increase. You can use it for bench presses also. Does not replace normal squats/bp you get to do those on your next leg/chest day. Bwahahaha ha
Eat like a pig the days you go heavy (after). Ice cream and steak.

Posted by: Fewenuff at December 15, 2017 07:15 PM (gHE26)

97
PS, I know most people don't care about these threads, so I'll put up
another thread shortly after this one. However, do consider this one
"live," even though there'll be another thread above it in a bit.

I think they're interesting and it's good to hear the GAINZZZZZ people have made. My walking with Pookette to preschool is over for now-too snowy and cold for a four-year-old to walk for a mile. At least it's flat, so she can't say to her kids that it was uphill both ways......

Posted by: pookysgirl at December 15, 2017 07:16 PM (XKZwp)

98
I bought a lat pull down bar a bunch of years ago. As far as looking in the mirror and being pleased, it was a great investment. Being into mainly aerobic sports all my life I never had much of a chest and shoulders. Bingo. Within weeks -- without going crazy on the weights -- a great response.

Much better, in my opinion, than the response from lifting -- where I got little to no response. It's kinda funny how you attack a problem from one angle and nothing, try it from the reverse and success.

Posted by: Acme Explosives at December 15, 2017 07:16 PM (ajiE5)

99 I still cannot tell the difference between "mee" and "nee" or "choo" and "joo", but hopefully that will come.

Posted by: Mrs. Peel at December 15, 2017 07:06 PM (JPRju)

The difference between "choo" and "joo" is that one does your dry-cleaning and one does your taxes.

Posted by: CharlieBrown'sDildo at December 15, 2017 07:18 PM (wYseH)

100 Hey Ace, those of us who care, REALLY DO CARE, and thank you for putting them up!

Posted by: random ~~lurker~~ commenter at December 15, 2017 07:18 PM (dab45)

101 Guys, being in shape can help you have sex with women without being sued for sexual harassment!

https://tinyurl.com/yaq76crf

Posted by: Javems at December 15, 2017 07:18 PM (yOqwj)

102 Oh, and fun answer to why I can't lose weight, even though I was exercising more: my thyroid is out of whack. So now the fertility people want to mess with that too.

Posted by: pookysgirl at December 15, 2017 07:19 PM (XKZwp)

103
I look forward to these threads. There's usually some good advice or ideas.

Posted by: Acme Explosives at December 15, 2017 07:19 PM (ajiE5)

104 >>>I bought a lat pull down bar a bunch of years ago.

I keep wanting to buy a resistance-band one.

Posted by: ace at December 15, 2017 07:19 PM (8rNrN)

105 >>>Not a weightlifter, but more reps to get to more weight?

maybe. usually they say you do low-reps high weight for actual strength gains and high reps lower weight for maximum hypertrophy (size).

but maybe I have to switch it up.

Posted by: ace at December 15, 2017 07:20 PM (8rNrN)

106 Pushups.
*On your hands, palm flat, shoulder wide.
*On your fingertips, shoulder wide.
*On your hands, palm flat, thumb to thumb and forefingers touching, making a diamond to plant your nose.
*On your knuckles, from your sterum.

Whatever number on the first, do equal number on all others.
Work up to 25 at each position.

Pullups/chinups.
*Hands palm out, shoulder wide.
*Hands palm in, touching.
*Hands palm out, touching.
*Hands palm in, shoulder wide.
Work up to 25 each, with toes pointed in pipestem positon.

Mix and match positions of pushups and pullups for variety over the 20 minute workout, then go for a run or swim.

Posted by: too much muscle at December 15, 2017 07:20 PM (E1Cft)

107 I would bet heavily on steroids for Christopher reeve. That's just how it was done, and those are the gains you'd get. There would have been little stigma attached to it back then. It wasn't cheating, it was more, "eww, are you some sort of body builder?"

Posted by: t-bird at December 15, 2017 07:22 PM (K0iLX)

108 Great thread, thanks everybody.

Posted by: Meremortal, no proseccutions, no peace! at December 15, 2017 07:22 PM (3myMJ)

109 Kinda sorta gainzz - I just put the first recipe from the Deplorable gourmet into the oven. It's Christopher R. Taylor's meat muffins. If I survive, I'll let you know how they turned out.

Posted by: scott High Plains Deplorable at December 15, 2017 07:24 PM (2tbcA)

110
I keep wanting to buy a resistance-band one.

Posted by: ace at December 15, 2017 07:19 PM (8rNrN)

I don't think I spent much money on the bar, being cheap, but its kind of interesting how quickly I got results. Not a tough exercise at all.

I think I started about 1/3rd of body weight and pretty much stayed there. Instant (within a few weeks) chest measurement three inches wider. No pain, good gain. That's the way I like it.

Posted by: Acme Explosives at December 15, 2017 07:25 PM (ajiE5)

111 @ 51 re: Power Cleans ...

I run the program without Power Cleans subbed rows.

Mark runs seminars teaching all the basic movements. They're listed at his website @ https://aasgaardco.com/store/seminars

Posted by: bobby at December 15, 2017 07:25 PM (5mwOY)

112 okay so one thing I got from this is that I have to go lower in my squats. Knee soreness has been a problem, and I always hear deep squats are better for the knees, not worse.

I do box squats now, and use the 14 inch side of a plybox as the box. I will flip it to the 12 inch side to see how that works.

I haven't done this yet because I have a lot of trouble stretching the inside parts of the leg to get that deep. but i'll star working on it.

Posted by: ace at December 15, 2017 07:27 PM (8rNrN)

113 @ 94 " ... more reps weight to get to more weight ..."

FIFY

Posted by: bobby at December 15, 2017 07:28 PM (5mwOY)

114 To see what heavy weights-low reps does, look at a powerlifter.

For hypertrophy results, look at a competitive bodybuilder. I think the conventional wisdom for hypertrophy is still 8-12 reps.

Of course, bodybuilders are very dehydrated during competitions. I prefer a look between the two, but leaning toward the powerlifter. Competition guys look cartoonish to me.

Posted by: Meremortal, no proseccutions, no peace! at December 15, 2017 07:28 PM (3myMJ)

115 I took a free weights training class in college for the p.e. cred. Main thing they taught was rest your muscles for recuperation. As Sir Robin stated above we all get micro tears no matter what age you are or what shape you're in.

If you do a full body workout then no weights the next day. I split mine up into upper body muscles the first day and lower body the next. That allowed each half to rest the following day and I wouldn't get tempted to stop by skipping a day.

As for posture, a physical therapist taught me to picture my shoulder blades. The lower inner corner nearer the spine. You squeeze your blades together and at the same time pull the inner corners downward and hold for as long as you can even if only for a few seconds. It's awkward at first so I'd sort of shrug my shoulders backwards to get the momentum going, I guess you could say. You automatically stand taller and you pull your core in, too. I'd do it several times a day walking on errands and such. I've had people notice the difference.

Posted by: LAW at December 15, 2017 07:29 PM (sridL)

116 @ 94 " ... more WEIGHT to get to more weight ..."

FIFY

Posted by: bobby at December 15, 2017 07:30 PM (5mwOY)

117 Gains threads matter ace.

Posted by: thathalfrican - the calm before the storm at December 15, 2017 07:34 PM (IYHxL)

118 I went years without progressing on the military press.

When I want to do them now (but with kettle bells), I'll go with Greasing The Groove, or synaptic facilitation to get to a higher weight. Get the bells up by hook or crook. In your case, I guess you'd put the bar high on a squat rack and then load the plates. Stand up with them- hopefully you put them high enough that you don't have far to go. With great intensity, lower the bar to your shoulders. Rack it. Remove the plates, move the bar back up and repeat.

Posted by: t-bird at December 15, 2017 07:35 PM (K0iLX)

119 Oh, and on squats remember the depth you do effects the area you're working out. The shallower squats work your quads while the deeper you go works your glutes.

Posted by: LAW at December 15, 2017 07:35 PM (sridL)

120 Ace-

Find yourself a Starting Strength coach, even if you have to drive a few hours to get to one.

You have many questions that can be answered by a qualified strength coach: rep schemes, form issues, nutrition, rest and recovery.

It will be the best purchase you'll ever make.

Posted by: browndog at December 15, 2017 07:35 PM (bGMOs)

121 119 Oh, and on squats remember the depth you do effects the area you're working out. The shallower squats work your quads while the deeper you go works your glutes.
Posted by: LAW at December 15, 2017 07:35 PM (sridL)

Gettin' dat ASS!!

Posted by: Insomniac - Nobody in Particular at December 15, 2017 07:36 PM (NWiLs)

122 Man I suck at those. I need the patience to do what you are saying. Work my way up.
Posted by: Meremortal, no proseccutions, no peace! at December 15, 2017 07:09 PM (3myMJ)

Yup.....nobody just starts out doing 10 or 20 pull ups except for teenagers. Start slow and check out some youboob videos for tips and hints.

1 leads to 2 then to 3 and next you'll be doing half a dozen no problem. Expect to be sore here and there but don't quit them.

Posted by: Hairyback Guy at December 15, 2017 07:37 PM (EoRCO)

123 Ace-
I'm off to dinner. I'll be back in a couple of hours if you have follow up questions.

Posted by: browndog at December 15, 2017 07:37 PM (bGMOs)

124 I'm glad to see the Gainz thread, very glad.

My weight loss has plateued too. I've been pretty darn good at IF but I'm not seeing much if any weight loss. Maybe it's like every other diet: Good at taking 10% of your fat off but not so good at the rest of it.

I suspect you and I both, Ace, need to shake things up. On your end, try to vary your diet and change your exercises to work the overhead press muscles differently.

On my end....well, it would help if I got off my ass more often.

Posted by: Mark Andrew Edwards at December 15, 2017 07:46 PM (xJa6I)

125 Oh, well. I do look forward to these most fleeting of threads.

Posted by: t-bird at December 15, 2017 07:47 PM (K0iLX)

126 117 Gains threads matter ace.
Posted by: thathalfrican - the calm before the storm at December 15, 2017 07:34 PM (IYHxL)

I see what you did there...

and I agree.

Posted by: Mark Andrew Edwards at December 15, 2017 07:47 PM (xJa6I)

127 I was thinking of maybe alternating high-volume sessions with higher-weight sessions to try to try to hit these muscles a different way.

++++

Which are you doing now? I was always told that to build muscle, you go higher weight and fewer reps. When you want to develop your cut, like for competition or to just look good on the beach, you switch to more reps and lower weight.

Posted by: Anon Y. Mous at December 15, 2017 07:48 PM (pvjTE)

128 "Practical Programming for Strength Training" is Rippetoe's follow on book for intermediate lifters. If all else fails, his stuff works. I've had good results with "Starting Strength", substituting pull-ups and chin-ups for the power cleans since I lift alone.

At one point, gains had started to slow down. The advice I received then was that my body weight probably needed to increase and should consider protein supplements and generally increased caloric intake. I did both, and found that it made gains easier.

Because of having to have hip replacements from martial arts abuse, now I just lift to maintain strength at a 'safe load', well down from my previous maximum, with some programmed pauses and restarts to keep it from being boring, but am having no trouble maintaining strength while losing weight slowly.

I'm down to 17% body fat, which is still somewhat high for appearance, if not health, but down from a previous 22%, and continuing to lose weight while gaining strength in my shoulders. I'm 66 and lift less frequently than almost anybody recommends, 2 to 3 times per week, at most 2 times per lift in a week.

Like they say, everybody is different, but 5x5 sounds like too much after succeeding so well with Rippetoe's schedule. His website has a lot of good comments and discussions.

Posted by: OneDay at December 15, 2017 07:52 PM (wT4sT)

129 Want to lose weight. Altitude is your answer. On vacation I hike\climb around Bend, Oregon. I come home 10 pounds lighter after hitting 8 brewpubs. Exercise at altitude = weight loss

Posted by: Phildirt at December 15, 2017 07:53 PM (H6KfW)

130 At age 59 I started plateauing 5x5 GAINZZZ and went to one day of 5x5 @ 80% and a day of 3x5 @ 100%; adding 5lbs every 3 weeks. That way I make gainzzz, keep good form and live to lift another day without crippling soreness.

Posted by: Regular joe at December 15, 2017 07:55 PM (7PllL)

131 I know this is a dead thread but... Anyone who had the kind of absurd gains that Christopher Reeve did was taking steroids no matter what they claimed. 15 lbs of muscle a year is a lot. Go look at 15 lbs of lean steak and imagine that added to your body.

Posted by: An Observation at December 15, 2017 07:56 PM (Izbwn)

132 131 I know this is a dead thread but... Anyone who had the kind of absurd gains that Christopher Reeve did was taking steroids no matter what they claimed. 15 lbs of muscle a year is a lot. Go look at 15 lbs of lean steak and imagine that added to your body.
Posted by: An Observation at December 15, 2017 07:56 PM (Izbwn)

Normally, yes But if a guy HAS been an athlete and has gone soft, they can get the muscle back. Dunno of the science about it, but I know one former wrestler who re-gained about 40 pounds of muscle hitting the iron hard after going to seed after quite a few years.

Posted by: Mark Andrew Edwards at December 15, 2017 08:00 PM (xJa6I)

133 A friend of mine just gor a full ride to a D-1. He'll need to gain about 70 pounds to be competitive. Four months of eating, lifting, and practice with his team have netted him five pounds. So it's not just us amateurs who have trouble. This kids full time job is GAINZzz and he's got all sorts of professionals dedicated to it

Posted by: t-bird at December 15, 2017 08:02 PM (K0iLX)

134 There's a YouTube of action/superhero actors discussing their diet and exercise programs for getting in shape. It's virtually impossible for someone with a real job and life.

Posted by: Regular joe at December 15, 2017 08:11 PM (7PllL)

135 I still like these threads. No GAINZZZ because I've been sick the last 2 weeks. I joined Planet Fitness a month ago (because my parents were going to be in town for 2+ weeks and I wanted somewhere to go while the kids were in school). I wish they had more free weights, but I can't complain over $10 a month.

Posted by: Memories at December 15, 2017 08:15 PM (mwcEF)

136 Ace,
I want to second the 5/3/1 recommendation. 5/3/1 helped me improve my overhead press, from about 110lbs to 130, so it is worth looking into. You can change over from starting strength to 5/3/1 one lift at a time if you want. EG: do press and squat on 5/3/1 and keep doing deads and bench press on starting strength as long as you are still making progress.
I also find that for general shoulder well-being it is good to do some light lateral raises and flys in addition to the barbell press.
As for the power clean: the first time I attempted it, it was an awful bitch, never got decent form or progressed beyond 55lbs. Then last spring I told myself "just get it the weight from the ground onto your shoulders and don't worry about the form", and it worked! Something clicked and I was cleaning 115 in a few weeks, and then was adding power snatches. Suddenly my neck and traps looked huge. Don't overthink it, it is a natural movement.

Posted by: DM at December 15, 2017 08:24 PM (CVpXk)

137 I find this thread exclusionary, bigoted, and not-body-affirming.

You are all on report to the Dean Of my Dreams and Feelz.

Posted by: Trigglypuff THE WARRIOR and out of breath at December 15, 2017 08:43 PM (zCyNd)

138 This all seems really complicated. Staring 50 in the face, I started crossfit in August. Mostly because the gym was a short walk from my office. Holy sh** was I not prepared for this. However, the soreness is fading, I don't have to think much, and victory is achieved by just showing up 2-3x/wk. I don't worry about much else and am seeing some sweet gainzzz in the mirror every morning.

Posted by: Fatmaninthebathtub at December 15, 2017 08:53 PM (oFVzZ)

139 Long time (very long time) strength training here, among other things. Standing overhead presses are a true measurement of strength and are worthwhile exercises. But improvement is very slow with this lift. I am a big believer in pyramids, it's practically all I ever do. I prefer negative pyramids, where the weight increases each set and the reps MAY go down. A sample for me would be: 80% of max weight, 90% of max reps first set. Then 90%-90% second set. Then 95-100% max weight, go to failure reps (100%) for third set. Then the 90-90 for fourth set. Over time you'll develop a "feel" for what you can do that day, but you must always go to failure at least for one set, and you must always try to beat something from your last session, either in reps or weight. 40 years of this have made me much stronger than most people.

Posted by: Way up north at December 15, 2017 09:00 PM (lkvA7)

140 ... 2 pounds per week is the most someone can gain ...

*?*

Heh.

Wanna bet?

Hold my beer...

Posted by: JQ, eating ALL the Christmas Goodies! at December 15, 2017 09:19 PM (yD/Pf)

141 There are other linear-progression programs besides Starting Strength and 5x5. I'm 50, began Starting Strength back in February with no prior lifting experience, and carried through with it until October. But I realized I was getting really bored with the Day 1/Day 2 grind, and besides that, I couldn't get past a 180 plateau on bench. I was seriously stuck for months, unable to progress.

So I started looking around and found Greyskull Linear Progression. It's similar to SS/5x5, with a few major differences:

- 2 sets of 5, then the last set is AMRAP (as many reps as possible).
- You take a break from squats on deadlift day.
- Squats/deadlifts are the last lift of the day.
- If you fail to make 3x5, you immediately deload by 10% for the next workout. This gives you a psychological boost, since you'll probably smash your PR for reps on the deloaded weight for the AMRAP set.
- There's a lot more room for customizing by adding extra lifts. I added a bunch of upper body/arms work: incline bench and dumbbells, curls, weighted dips, and cable crossovers.

After all this, I'm finally making progress on bench. Plus, my workouts are fun again, since it's on a six-day cycle, one every workout is a little different.

Posted by: Murray at December 15, 2017 09:22 PM (f6bMc)

142 >>>So I started looking around and found Greyskull Linear Progression. It's similar to SS/5x5, with a few major differences:

- 2 sets of 5, then the last set is AMRAP (as many reps as possible).
- You take a break from squats on deadlift day.
- Squats/deadlifts are the last lift of the day.
- If you fail to make 3x5, you immediately deload by 10% for the next workout. This gives you a psychological boost, since you'll probably smash your PR for reps on the deloaded weight for the AMRAP set.
- There's a lot more room for customizing by adding extra lifts. I added a bunch of upper body/arms work: incline bench and dumbbells, curls, weighted dips, and cable crossovers.

After all this, I'm finally making progress on bench. Plus, my workouts are fun again, since it's on a six-day cycle, one every workout is a little different.

...

you had me at "skip squats"

Posted by: ace at December 15, 2017 09:51 PM (8rNrN)

143 one problem with doing squats last is that I have a feeling I just won't do them. At least that's what people say -- if you make them last, you'll be tired and find excuses not to do them.

however, when I skip a full workout, it's usually just because I don't want to do the damn squats.

So maybe.. .who knows. Maybe I can do them at the end and trust that momentum will carry me through them most days.

Posted by: ace at December 15, 2017 09:52 PM (8rNrN)

144 >>> I prefer negative pyramids, where the weight increases each set and the reps MAY go down. A sample for me would be: 80% of max weight, 90% of max reps first set. Then 90%-90% second set. Then 95-100% max weight, go to failure reps (100%) for third set.

I don't understand how someone can go for 90 or 100% on their last set after doing 80% max rep sets. But I haven't tried it-- So I guess you'd know better than me.

It just sounds... I don't know, it sounds backwards.

Posted by: ace at December 15, 2017 09:54 PM (8rNrN)

145 i may try this Greyskull system for a while and see if it works better.

Posted by: ace at December 15, 2017 09:55 PM (8rNrN)

146 one problem I've had is that I didn't have a power cage (just a weight bench with some dinky spotter arms) or a partner so I've been avoiding stuff like AMRAP. Failure is not an option. No seriously, failure is not an option because I don't have real safeties and failing to make a rep could be pretty painful.

but I splurged for chirstmas and got a cheap power cage so maybe I can start trying the amrap stuff.

Posted by: ace at December 15, 2017 09:58 PM (8rNrN)

147 Want to lose weight? Fall in love, especially the unrequited kind. Easy peasy.

Posted by: Javems at December 15, 2017 09:59 PM (yOqwj)

148 Glad to see you're getting a power rack. The peace of mind helps the lifts. Also consider a belt, which helps you keep your core tight. Keeping the core tight is key for heavier lifts, including the press.

Posted by: Regular joe at December 15, 2017 10:37 PM (7PllL)

149 one problem with doing squats last is that I have a feeling I just won't do them. At least that's what people say -- if you make them last, you'll be tired and find excuses not to do them.

---

The argument contra is that squats kind of fry your central nervous system and make you weaker for other lifts, so you do the other lifts first. I haven't noticed any loss of strength from doing squats last. I've also decided to change my mindset on squats: instead of dreading them, I come in determined to kick their ass.

With AMRAP, you can usually tell when the next lift will be a fail, so you just stop at that point. I bench in the squat rack at the gym, so there is that additional security.

You can find the basic Greyskull program on the web, or you can buy the guy's book. Either way.

Good overview of Greyskull and other lifting programs here: http://www.powerliftingtowin.com/greyskull-lp/

Posted by: Murray at December 15, 2017 10:43 PM (f6bMc)

150 I am doing the Code Red Holiday Hustle challenge. This involves drinking a gallon of water a day, weighing yourself every day, and daily emails from Cristy Code Red. And get at least 7-9 hours of sleep a night. The goal is to not gain weight between Thanksgiving and New Years (average American gains 10 pounds between Day and New Years. I am halfway, and have lost four pounds. Sleep has turned out to be the biggest challenge for me.

Posted by: Nancy at 7000 feet CO at December 15, 2017 10:43 PM (Nrxta)

151 How old are you? If you're 70 you can't and shouldn't try to do what you could do at age 50. Time doesn't go backwards.

Posted by: Kim Jong-nun at December 15, 2017 11:25 PM (artIV)

152 ace, please keep doing the Gainz thread. It's like brussel sprouts or peas, you resist it at first but then you get used to it and it offers comfort and a sense of structure and order

Posted by: Max Power at December 15, 2017 11:43 PM (QCc6B)

153 >>> I prefer negative pyramids, where the weight increases each set and the reps MAY go down. A sample for me would be: 80% of max weight, 90% of max reps first set. Then 90%-90% second set. Then 95-100% max weight, go to failure reps (100%) for third set.

I don't understand how someone can go for 90 or 100% on their last set after doing 80% max rep sets. But I haven't tried it-- So I guess you'd know better than me.

It just sounds... I don't know, it sounds backwards.

I didn't explain it very well. For example overhead press: 200lbs (80% max approximately) @ 10 reps ( feel I could do about 3 or 4 more but I stopped). Then 230 lbs @ 8 reps (about 90% of what I could have done, probably had 1 or 2 more in me). Then 250lbs as many times as I could (100%), about 5 or so probably. Then back down to 230 as many times as possible (100%), maybe 3 or 4. Some days are better than others obviously, but whenever possible I squeeze -one-more-rep or add 5 pounds here or there. Always pushing. Always trying to better myself on ONE exercise at least, every time.

Posted by: Way up north at December 16, 2017 12:53 AM (lkvA7)

154 Ace, I've not read a Gainzz thread in a while but I know that at one point you were into doing the low carb thing. I've been doing low carb for years and recently went full Keto. I'm saying all of this to lead into the fact there is an awesome group of folks/coaches in a group called Ketogains. They have their own website, Reddit group and awesome Facebook group. They focus on science for all things Keto while lifting for big time gainzzz. They offer boot camps, professional online coaching & a ton of great advice in general. I've learned a lot from just reading the posts and comments of their Facebook group. I highly recommend you look them up. It's novice to professionals. Young folks to people in their 70's killing it.

Posted by: KinLa at December 16, 2017 01:13 AM (6tKOW)

155 I'm 6 feet 0 inches. At age 28 I began a fitness regime to help me thru a vicious divorce. As a butcher I was strong but not very fit at 203 lbs. Over the course of three months I was doing bench press reps at 250lbs, squatting 400 lbs (And could dunk a basketball for the first time since high school), and file with a 22 kg weight chained to my lifting belt. I got down to 185 at which time I had a 50" chest, and 18" arms and calves. And felt good. As do many people I got slothful and only lifted sporadically for the next ten years at which time I had gone to college, taken a desk job and sat by as my thyroid stopped functioning. After 40 my weight has gone from as low as 210 and as high as 320 lbs. A year ago I decided to set things right and began a fitness regime again as I had several times in the past so that age 53 I was once again benching 230, squatting 330 and had gotten my weight down to 235. My point is that once you build that muscle mass the first time it can come back very quickly even without steroids. So Reeves claim that he put on 40 lbs of mass in three months having once been a jock is not as ludicrous as it seems. I still thought he was a scrawny superman.

Posted by: Jeffersonian at December 16, 2017 01:13 AM (xUjzl)

156 Ace, I've been on the 5 by 5 program for 18 months. I too have plateaued in the last few months on all exercises. I stepped back and had a good look at my form. Every exercise was wrong.

Squats not deep enough.
Overhead press not bringing it right down to the chest.
Bench press my arms were at 90 degrees at the bottom.
Bent over upright I was slightly cheating on bringing the bar up by lifting my back.
On Deadlifts my back angle was incorrect.

So I dialed back the weight and I have gone religious on my form. Also really paying attention to my warmups. But with all said and done, my warmups are easily what my max weight was a year ago.

Initial gains are easy. Long term gains are hard.

Good luck with it.

Posted by: Adam at December 16, 2017 03:15 AM (5oKrH)

157 Ace - I have a very well-built friend who swears by this routine: (1) 4 weeks of doing 3 sets of 10 reps (to build muscle) (2) 4 weeks of doing 3 sets of 5 reps (to build strength), (3) 4 weeks of doing 3 sets of 3 reps (to build power), and (4) 1 week off

Posted by: MrJimm at December 16, 2017 08:09 AM (DFJa1)

158 Ace,

Try Leangain: https://leangains.com/leangains-site-guide/
It's an excellent program that has helped me gain strength and lose fat. I do crossfit first thing in the morning (fasted training) and my lifts have gone up tremendously. I've lost weight by intermittent fasting which is I have my last meal at dinner at 8 and dont eat again until noon. It hasnt been that hard to do and by lifting in the morning it suppresses my appetite.
Martin the guy who leads this backs it up with a lot of science and I suggest you give it a look see.

Posted by: Motamir at December 16, 2017 08:31 AM (548N0)

159 Shoulders are a tricky lot. They are used to working in a wide range of angles, so they rely heavily on stabilizers and other muscles to perform lifts. To increase your overhead press add in dips, push-ups and even pull-ups to work the full range of motion. You can simply add these into a warmup routine of a few sets and you will start to see some gains.

Posted by: notafitnessproffesional at December 16, 2017 09:59 AM (xpLAn)

160 Ace, Thought you would want to know about this: I am using an app called MyFitnessApp (I have no financial or other interest whatsoever), since a friend showed it to me about 6 weeks ago. It makes you, yes, enter your calories as you eat them. Of course it's impossible to do with any accuracy--but what it does do is encourage you to eat less, and makes it harder to cheat, since you have to enter the frigging donut hole into the app.

What gets measured gets done. I have lost 5 pounds in 6 weeks, and have not changed my eating habits at all, other than to keep track of it.

There was an experiment where people were asked to conserve energy. Half the people got meters installed in their basement where they rarely went, and half got meters in their kitchens. The kitchen people conserved WAY more energy.

Posted by: Steve at December 16, 2017 11:08 AM (e1zNn)

161 +1 on getting a belt for squats and deadlift. Once you start to get into the heavier weights (>200 on squat and >250 on deadlift), the belt makes a huge difference in helping you maintain form, and Rippetoe argues that using one actually increases abdominal strength. Make sure the belt is equal width all the way round, not thinner in the front. I got a Valeo velcro belt: the velcro is high quality, and it allows you to make micro-adjustments in tightness.

Agreed on Leangains. Dennis Mangan (Rogue Health and Fitness) is also great for a science-based approach to health and nutrition.

Posted by: Murray at December 16, 2017 11:17 AM (f6bMc)

162 Ace, our muscles adapt when we repeat a motion. Find similar exercises that come at your muscle groups in a slightly different way. Do handstands (feet against wall) and lower and lift yourself, maybe.

And keep it functional. Muscle is only meaningful if it allows our bodies to do things.

Meanwhile, talking about useful tasks, I am doing 60-70 mile weeks to train for the Antelope Canyon 50-miler at the end of February.

Posted by: Anne Going for Antelope Canyon 50 at December 16, 2017 03:10 PM (W/g/K)

163 Regarding Reeves. If he was a jock and had muscle on him previously. Then jumping up in that weight is possible. It's just not new muscle. Similar to when a person who breaks a leg and it atrophies. Once they can get back to training it again. They bounce back rather quickly. The body has been "primed" for that muscle.

Regarding you OHP. Try doing seated DB shoulder presses for a while.
And I know what u mean about squats. I struggle with squats also. Very weak on those. So I have opted to do heavy leg presses and heavy hack squats using machines. And I do lighter weight with a lot of volume for squats. It has been working well for me as building definition in my legs.
So my squat days are usually 6 sets. 10 reps each.
Start around 115 lbs and at 10 lbs to each side for subsequent sets

Posted by: Seth at December 16, 2017 08:29 PM (jxIwX)

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