Workout/Lifting Thread and Health Thread

• ernest_t_bass

  

  What are your main biceps exercises?
• Commander of Awesome

  

  ernest_t_bass;1761194 wrote:What are your main biceps exercises?

  Chin ups/pulls ups for me
• Sonofanump

  Commander of Awesome;1761195 wrote:Chin ups/pulls ups for me

  I did not know pull ups used the biceps.
• BR1986FB

  Sonofanump;1761407 wrote:I did not know pull ups used the biceps.

  They do
• Sonofanump

  BR1986FB;1761414 wrote:They do

  I can feel them with an underhand chin up grip, but not the overhand pull up grip.
• BR1986FB

  Sonofanump;1761415 wrote:I can feel them with an underhand chin up grip, but not the overhand pull up grip.

  My personal opinion is that the underhand grip is better for Bi's but the overhand grip still hits them.
• Commander of Awesome

  

  Sonofanump;1761415 wrote:I can feel them with an underhand chin up grip, but not the overhand pull up grip.

  I've hear ppl use chin/pull up interchangeably so to avoid confusion said both. Also what Br said.
• BR1986FB

  Commander of Awesome;1761444 wrote:I've hear ppl use chin/pull up interchangeably so to avoid confusion said both. Also what Br said.

  I have a pullup bar attachment on one of my power racks. I'll do three sets. One with palms facing away, one with palms facing me and a third with palms facing inward, like I'm going to clap. I can feel it in the biceps on all three but not as much when palms are facing away.
• Sonofanump

  Anyone use a smart watch for tracking movement? Looking to get a Garmin Vivoactive for swimming and biking.
• BR1986FB

  When training an individual bodypart, is there a particular muscle that you find it easier to get a pump in?
  
  For me, it's delts. I can get a ridiculous pump in that muscle group. Followed by triceps. Worst is probably biceps while pushups, to failure, seems to give my chest the best pump.
  
  You?
• Azubuike24

  

  Quads. Probably because I've had both the right and left meniscus torn and partially removed. There's always going to be an imbalance and scar tissue in there that affects the muscle contraction.
• Zoltan

  BR1986FB;1762552 wrote:When training an individual bodypart, is there a particular muscle that you find it easier to get a pump in?
  
  For me, it's delts. I can get a ridiculous pump in that muscle group. Followed by triceps. Worst is probably biceps while pushups, to failure, seems to give my chest the best pump.
  
  You?

  I've always thought biceps were the hardest to get a pump. I would reach a point where something was too heavy to curl, but the stress never seemed to be directly in my biceps. Triceps and chest are much easier.
• like_that

  

  Easiest for me seems to be pecs. If i go on vacation or something keeps me away from lifting for 2 or more weeks, it seems the pecs are the easiest to get back track on.
• like_that

  

  I just saw this article posted. I plan to show this to everyone who obsessively buys fat free yogurt over yogurt with any fat.
  
  
  http://www.sciencedaily.com/releases/2015/10/151029185540.htm
• BR1986FB

  like_that;1762567 wrote:I just saw this article posted. I plan to show this to everyone who obsessively buys fat free yogurt over yogurt with any fat.
  
  
  http://www.sciencedaily.com/releases/2015/10/151029185540.htm

  Fat free = waste of money
• Commander of Awesome

  

  like_that;1762567 wrote:I just saw this article posted. I plan to show this to everyone who obsessively buys fat free yogurt over yogurt with any fat.
  
  
  http://www.sciencedaily.com/releases/2015/10/151029185540.htm

  Maybe I don't get it, as I dont know anyone like you've mentioned, but the article states,
  
  "Despite the pervasive dogma that one needs to cut fat from their diet in order to lose weight, the existing scientific evidence does not support low-fat diets over other dietary interventions for long-term weight loss,"
  
  "Current evidence indicates that clinically meaningful weight loss can be achieved with a variety of dietary approaches," said Frank Hu, senior author of the paper and Professor of Nutrition and Epidemiology at Harvard T.H. Chan School of Public Health. "The key is to improve long-term compliance and cardiometabolic health. Therefore, weight loss diets should be tailored to cultural and food preferences and health conditions of the individual and should also consider long-term health consequences of the diets."
  
  Thus a no fat yogurt could be an effective weight loss measure, long as they change their diet, no? Basically just cutting fat aint gonna help, nor is eating fat.
• BR1986FB

  Zoltan;1762560 wrote:I've always thought biceps were the hardest to get a pump. I would reach a point where something was too heavy to curl, but the stress never seemed to be directly in my biceps. Triceps and chest are much easier.

  The only exercise that I can get a pump from, when working biceps, is standing cable curls. Seems like the constant tension on the way up and down helps.
• BR1986FB

  Nothing Earth shattering here......
  
  https://www.t-nation.com/training/cardio-kills?utm_source=facebook&utm_medium=social&utm_campaign=article3685
• Commander of Awesome

  

  BR1986FB;1762742 wrote:Nothing Earth shattering here......
  
  https://www.t-nation.com/training/cardio-kills?utm_source=facebook&utm_medium=social&utm_campaign=article3685

  Same ol same ol. The problem I have with these articles, is they seem to focus on the extremes. What about a guy like me that runs between 2-3 miles 3 times a week? I lift twice, get a run or bike in 3 times and usually a hike on a weekend. It's like they think you either don't run, or run marathons. They always use the extremes to argue their point. It reads like its rationalizing why he doesn't run.
• Sonofanump

  Commander of Awesome;1762745 wrote:Same ol same ol. The problem I have with these articles, is they seem to focus on the extremes. What about a guy like me that runs between 2-3 miles 3 times a week? I lift twice, get a run or bike in 3 times and usually a hike on a weekend. It's like they think you either don't run, or run marathons. They always use the extremes to argue their point. It reads like its rationalizing why he doesn't run.

  Kinda the same here. I need the cardio and endurance, I usually limit my running to sprints after my sprint tri, I'll run 3-6 miles once a week training for it. I'd rather swim a mile or bike an hour, much easier on the knees for me.
• Commander of Awesome

  

  Sonofanump;1762809 wrote:Kinda the same here. I need the cardio and endurance, I usually limit my running to sprints after my sprint tri, I'll run 3-6 miles once a week training for it. I'd rather swim a mile or bike an hour, much easier on the knees for me.

  I'd also rather ride a bike, but timing in the winter with the sunlight (or lack their of) make it difficult.
  
  General trend with the sites that BR posts though is they cater to the extreme. I don't lift 7 days a week and track every macro. I'm not in it to enter a body builder contest, and I don't run to win marathons. I find it difficult to believe that running a few miles once/twice a week is unhealthy and ruins all your "gains". Happy to be proven wrong, but generally in life it seems moderation and balance is the key.
  
  Also, I hate lifting. It's dull as dirt and I find it difficult to motivate myself every time. Going for a run/bike, now that's fun and easy to motivate. And with apps like Strava adding a bit of competition to it, adds incentive.
• ernest_t_bass

  

  Stepped on the scale this morning below 170 lbs. Been about 15 years since I've been this light.
• like_that

  

  Commander of Awesome;1762745 wrote:Same ol same ol. The problem I have with these articles, is they seem to focus on the extremes. What about a guy like me that runs between 2-3 miles 3 times a week? I lift twice, get a run or bike in 3 times and usually a hike on a weekend. It's like they think you either don't run, or run marathons. They always use the extremes to argue their point. It reads like its rationalizing why he doesn't run.

  Commander of Awesome;1762844 wrote:I'd also rather ride a bike, but timing in the winter with the sunlight (or lack their of) make it difficult.
  
  
  General trend with the sites that BR posts though is they cater to the extreme. I don't lift 7 days a week and track every macro. I'm not in it to enter a body builder contest, and I don't run to win marathons. I find it difficult to believe that running a few miles once/twice a week is unhealthy and ruins all your "gains". Happy to be proven wrong, but generally in life it seems moderation and balance is the key.
  
  Also, I hate lifting. It's dull as dirt and I find it difficult to motivate myself every time. Going for a run/bike, now that's fun and easy to motivate. And with apps like Strava adding a bit of competition to it, adds incentive.

  tl;dr version of my post is at the bottom or my post.
  
  Nobody said to lift 7 times a week, anybody who does that is not doing themselves any favors. And just because T-Nation has photos of super jacked people, doesn't mean the articles are meant only for body builders. You're not going to get that big by lifting weights unless you eat a shit ton of calories the proper way. Here is a non "CARDIO IS HORRIBLE FOR YOU" approach article, but simply explains why/how you can invest your time in a better way. Pretty sure auto posted this awhile ago. http://rippedbody.jp/everything-cardio/
  
  It also depends on your goals. Most people posting on here are doing it for their physique and overall internal health. I could be wrong, but I don't think anyone here is competitively training for anything anymore (that includes running, cycling, weight lifting competitions, body building, etc). Let's be real here, I am willing to bet most of you guys look at the mirror and critique the current physical state of your body. I have been going to the gym for a long time (numerous different gyms). From my experience the majority of people who do cardio for a majority of their time tend not to be happy with their physique or are women and are simply happy being skinny (which doesn't bug me, because jacked women throw me off a bit, minus a very nice ass). These people also throw in a couple dumbbell/push-up exercises, because they hate the hard work of lifting heavier weight with actual real beneficial workouts (i.e. deadlifts, squats, cleans, etc) or are afraid to lift in front of people, and then pretend it is gainful "weight lifting." The majority of these people overall achieve their goal of fat loss. They get skinny and are happy for a decent time, because they are not fat and out of shape looking with their clothes on. This is definitely 100% better than a good majority of the fat asses in this country who would benefit from achieving this type of goal. This works for awhile until they take their shirts off one day and QQ about how they aren't defined anywhere on their body, how they have "stubborn fat", or generally how they have a skinny fat look. It gets worse when they have a weekend with their buddies where they over drink and certainly eat shitty food outside their diet. Now the lack of muscle is really sticking out as I am sure the weight gain looks mountainous without any muscle. As a result these people still do cardio (more cardio in most cases), eat less and probably take a break from their social life which involves drinking. It's just a shitty never ending cycle. I know this, because I have a lot of friends who did this, still do it, and I will openly admit I used to do it. It wasn't until after college I got fed up with the never ending cycle and started asking guys around the gym how the fuck they maintain a shredded looking physique while also having a social life. Now if I have a weekend/week or two when I get off track, it doesn't take long or much for me to get right back on track.
  
  On the opposite side of that spectrum, the guys I see at the gym who are lean/jack (note: not body builder physique, but you could add them in there) are always lifting weights. I never see them do cardio unless they are doing jump rope, walking at an incline on the treadmill, or throwing in some sprints on the treadmill. Most of these guys have the physiques (see the pictures in the article I just posted) that the cardio people above want to become, but QQ about it. I am not there yet, but I have been pretty damn close, more so than I ever was when I was part of the 90-95% cardio group. I know with a few minor adjustments I will get there (probably after the holidays since there are too many temptations for shitty food lol). I will admit I still run sprints, but only twice a week (i lift 3 times a week). I used to work out 6-7 weeks, now it is 4-5 and I plan to get it consistently 4 and maybe 3 if I can get over that mental hurdle. Part of the reason I run sprints is I enjoy being outside and years of wrestling being ingrained in my mind that I need to do some high intensity sprint workout. When winter hits, it will be easier to reduce my workout load to 3-4 days.
  
  I can tell you this, even though I don't do long distance training anymore, just from my sprint and lifting workouts I can still pwn most of my friends and the average joe schmo jogger/cyclist in a long distance workout. I am no ccrunner or said when it comes to jogging, but just this past September I was at a wedding that did a fun run 6k in the morning. The wedding was at a camping sight at a lake so, there wasn't much to do in terms of working out. Since I am competitive and wanted a workout I ran the 6k, without doing any jogging beyond 1 mile in over a year. I ended up running under a 6:30 pace and pwning everyone in the race, including my friend who just got done training and finishing a triathlon LOL /humblebrag.
  
  Anyway, tl;dr version of my post: If you are QQing about your physique, it is because you are doing it wrong and still can't get over the mental hump doing cardio 95% of the time. I have been there before, I know its not easy to mentally do the exact opposite of what you were doing in terms of working out. Once you pick up the barbell, put on some weights, and do some beneficial lifts, you will see the results and it will be easier to get over it mentally. Just do me a favor, if you aren't willing to lift weights beyond your little dumbbell workouts, don't come QQing to me about your "stubborn fat."
  
  If you want more reading material on why people never achieve their goals, this article pretty much sums it up:
  
  http://www.leangains.com/2011/09/fuckarounditis.html
• Automatik

  

  Just stating the obvious, but in my experience everyone doing this.
  

  If you are QQing about your physique, it is because you are doing it wrong and still can't get over the mental hump doing cardio 95% of the time.

  Also has a shit diet, or eats "healthy" 2 days a week and tells everyone about it. It's startling how many avid gym goers fail at their diet.
• like_that

  

  Automatik;1762912 wrote:Just stating the obvious, but in my experience everyone doing this.
  
  
  
  Also has a shit diet, or eats "healthy" 2 days a week and tells everyone about it. It's startling how many avid gym goers fail at their diet.

  Lol those people are the worst. My post wasn't directed at those type of people though. They have much bigger issues they need to get over. I do know people who eat salads for 90% of their meal consumption in a week, which probably puts their calorie intake at about 1500 a day, which is absolutely nothing.
  
  In the end though it definitely comes down to diet. Workout all you want, but you aren't going to get where you want to be without a proper diet, which was something I had to deal with learning. I used to bank on wrestling and after that it took me until college was over to realize my diet was not even close to being correct.