The Official Gym & Fitness Thread

They are actually probably my best feature to be honest (well... 2nd best ).

I think its really all genetics though. I do virtually no calf work so I really can’t take any credit for them.

 

I got in a 6 miler yesterday. Another rest day today.

Still not back to lifting yet. Maybe I’ll feel up to it next week.

 

Yeah it’s time to gain weight. 6’4 187 lol... @weldertaco you are definitely not the only “average” guy here.

I tried a neutral grip dumbbell bench press for the first time yesterday as part of that new program. Everything else went super well but I struggled with this one. I felt like my front delts were doing most of the work. I think I need to drop my shoulders a bit and focus on squeezing my chest. I’ll get it eventually.

I have really never benched at all so this is all new to me. I’m 23.

 

Pinch your back together, tighten your lats, hold your elbows at like a 45-60 degree angle, and track the bar directly over your elbows.

Once you unrack the bar, think about bending it into an “n” shape. That should pull your elbows in and tighten your lats.

 

Watch these and follow:

https://youtu.be/vthMCtgVtFw
https://youtu.be/BYKScL2sgCs

 

Is that your motto? Lmao

 

Yes

 

They say running builds the best calves since it’s basically doing thousands of reps on them lol. So it makes sense that yours would be massive without actually working them out

 

Thissss. That’s one reason my bench has improved so much.
Tighten your quads too.

 

depends on your running style too. I played soccer for 15 years and I run on my toes.

leg drive later. The part that is doing the majority of the work needs to be corrected, then he can work on leg drive.

 

but running is working them out?

I, unsurprisingly, agree with @PackCon that calves can be heavily related to genetics. Look at basketball players or soccer players, those guys run a LOT but many do NOT have large bulging calves. Some do, yes, but many dont. Same thing with marathoners, look at the really realy good ones and they have really great calves but I wouldnt call them "built"

 

Just like you work on your squat, bench, and DL, WORK on your GRIP. Havent you seen a few ads for "Fat Gripz" bar adapters? Theyre everywhere these days, and I def think they have their place. I cannot imagine doing Zottmer curls with fat grips, holy F. but I think you could benefit by forcing your grip open a little with a fatter grip and forcing other muscles to grab and work harder (for me I can feel my forearms a LOT, but im not an expert so YMMV).

What he said^^^ Adding zottmer curls with a SLOW motion (i try for 4-6 counts) back to your waist while your palms are facing down, farmer carries for distance, and timed deadhangs to track your progress. See how long or for how many seconds you can hang, i started with 3 sets of deadhangs for the same time hanging as resting (15s hang x 15s rest). It was really hard for me in the beginning, yesterday I did 45s hang x 45s rest for 3 sets and failed on the 3rd set with 12s left on the clock. My forearms were SCREAMING! but I almost made it. I think back to November when I thought 15s was hard and it makes me so stoked to keep going. if two handed deadhangs are too easy for you, hold the hang for longer, or go for single hand deadhangs. Single hand deadhangs should also show you which grip is weaker.

 

Yep, hangs are great, and I agree with working on grip amap.

 

I don’t know about that. Cyclists I think are known for better calves. Most long distance runners have skinny ass legs.

Lets put it this way, its not made a difference for me I don’t think. My calves have been about the same whether I was running or not.

 

in an effort to keep improving my squat I think I am going to start this plan as an add on:
8 Jumps to Boost Strength and Athleticism Weeks 1-2: Box Jump, 3x5, rest 45 seconds

 

@Travish325 how much does a standard log weigh for log press? Does pressing with a Multi grip bar come close to a log for overhead ?

 

Depends on the brand or who made it.

Titan logs are usually lightest, anywhere from 95-100lbs unloaded. I've seen home made ones that are 300lb unloaded.

Multi grip bar is ok for neutral grip pressing but it's nothing close to log. You don't get the proper chest rack position and you don't clean it up like you do a log.

 

Do deadhang times count if you hookgrip?

Deadlift AMRAP tonight at 285. Shooting for 15-20. Maybe I’ll do a timed deadhang afterwards

 

No