The Official Gym & Fitness Thread

hahaha yall are crazy!

Aaron got any ideas for me on how to build strength? you and that agent guy who is in the marines and the guy with the crown above his pecker seem to be the most knowledgable!

 

i didnt say jacked causes dependancy. i said n0 explode does.

you want a good natural preworkout booster?

a banana and an orange eaten together!

 

Well in what exercises are you looking to gain strength? Best thing I've found is compound exercises such as squats, deadlifts, bench press, barbell rows, and in front of head shoulder presses. Check this website out and you'll get an idea of what I'm talking about.

www.stronglifts.com

When I was trying to up my bench I would do 2 chest workouts a week, one doing sticking point training. Start with the bar low on either a squat rack or military press machine, either forearms parallel to the ground or below with heavy weight, and push it up. If you're on a squat rack do 4 reps, hold it up and have a partner move the bar holders up one notch. Take a rest. Do 6 reps, move the holders up a notch, take a rest. Do 8 reps, move the holders, take a rest and then do 10 reps. Rest and repeat, except go back down 10, 8, 6, 4. Lowering the holders after each set and resting. Its easy to do this alone on a military press machine. In one month I went from doing 10 reps at 155 to doing 10 at 225. I took a break after this, and then I went to doing a 5x5 workout for a month. Again I was doing 2 chest workouts a day adding only 5 lbs to each exercise of each work out. I built up to 5x5 bench at 225. This is just one option you can take. Others may have different ways they have built strength. Your best bet is sticking to compound exercises like I suggested earlier.

 

My mistake misread it.

 

Workout for today was an inventory PFT for my OSO. 20 pullups. 100 crunches, 19:20 3-mile run. Total score of 292. Personal best.

 

nice! Where do you go to school? I see you live in va

 

Aaron really is very knowledgeable, I I may add one great way to train for strength...

Perform negative exercises.

Say perhaps you want to increase your bench. Put on a weight that you can support but not lift. Have a spotter assist you in raising the bar to full extension with you using about 30% and your spotter Doing 70% from this position have your spotter release the bar and you resist the weight for an 8 seconds depression until the bar reaches yor chest repeat

To perform this with other excercises create the recripocal effect. With a curl, resist the weight. Have a spotter help you curl it back up. Resist the weight and so on

You can do this with pullups - jumping up and slowly going down

Form is important with negative exercises just as any other exercise. This is a great method to working up to higher weight but you need a spotter who's not a moron and who can fairly distribute the effort so you don't hurt yourself

 

I thought it was mesmerizing

 

I hear ya on the negatives man, that shit works awesome after a while.

You know though for my workouts I usually do two warm up sets, then go from heavy to light, it has worked wonders for my arms.

but not every work out works for everybody.

and I second that part of the negatives on pull ups, after I can't go up no more I jump up then ease my way down, after that I go to the lat pull down and put it on a weight that I can rep 6 times, then decrease the weight, again and again. I think back is my favorite day

 

Damn man that's awesome, although my best run time ever for the 3 mile was 17:35

 

Aaron you Mohawk totin homo this is for you

http://www.youtube.com/watch?v=XFL1vkg671c&feature=youtube_gdata_player

That's my 315

Now when I tried the 405 I did it at the end of my workout which was dumb but I almost got it. Next week for sure. Here's my 405 attempt

http://www.youtube.com/watch?v=M1VzAPDVrnY&feature=youtube_gdata_player

The second attempt almost knocked me out. First time I had the left side moving

 

Epic 405 fail lol. My deadlift workout today started off at 8 at 225, up'd it to 275 and did 6, up'd it to 315 and did 6, then I put on 365 and did one. Took a 2 min rest and did one more.

I'll shoot for 405 next time.

Your legs could use some work, whats your leg workout routine?

Haha mohawk totin' homo...I like that. You must really think I'm special to make a video of yourself in little toe shoes deadlifting for me!

 

Another option for negative bench is along the same lines as the resistance curls. Once you get the weight on there that you want, put a heavy resistance band one side, run it under the bench and attach it to the other side. You'll have the weight you're pushing up and the resistance band trying to pull it back towards you.

 

i havent done legs in a month because of school. im starting again saturday with the legs. ive only been riding the bike at high intensity.

at this point im "one of them" with the little leggys lol..

but my leg routine is

7 sets of seated leg press up to 7 plates each side.
5 sets seated calf raises up to 4 plates
seated leg press calf raises 3 sets

jump squats with 30 lb dumbells in ea hand.

and they are not little shoes lol they are vibrams

andddd im only 20 lol so i think im doing pretty damn good

 

7 plates each side? What size plates are we talkin here, like 2.5 lbs?

What no squats?

 

hey if you want some good workout info for home heres this dudes shit he has a website called strength-project.com

i met him in huntington

hes a fucking beast...

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i go to UVA Wise. its right where VA meets TN and Ky. My OSO is out of Roanoke though

 

Nice run time. At Jr's I ran a 18:02. I kind of slacked on the running the past two years so I am trying to get it back down. But every time i get in a good running routine we get more snow. This was the first week I have seen the ground since Christmas. If i can get a 300 I would be ecstatic

 

would doing the 300 work out every now and then be a waste if i'm trying to gain weight?