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+--- Thread: Fitness thread (/showthread.php?tid=60068)
Fitness thread - Imitazion - 2013-10-30
Fiel Wrote:Why are barbell squats > hack squat machine?Machines force form, so you don't get to train your whole body.
Free weight barbell squats, however, train quads, hams, abs, lower back and glutes. Probably even more.
You can do deadlifts in a machine too, but it will also be with forced form.
Fitness thread - chrome - 2013-10-31
brap brap
Halloween morning session, 10/31
EDIT: Gonna stop bugging you all. The Squat Rack, a tracking website, just seems like a more complete version of what I'm doing here. Feel free to follow me if you also use it!
Fitness thread - Fiel - 2013-11-03
I feel screwed when it comes to squats.
Goblet squats don't work anymore. I need 75-80 pound dumbbells to properly work out my legs, but I can't keep the weight at my chest to squat it. My arms give out long before my legs are ready to give out. I can do maybe 8 reps until my arms just die. I'm better off with a barbell squat, but I can't do a barbell squat. Using an actual free weight barbell would require a spotter and I don't have a friend to go with me.
The only things available to me are the smith machine, hack squat machine, and leg press. Since those are machines, I can't do those.
So I'm screwed. There's no good squat that I can do. I'm better off developing my arms and legs separately since my legs can take far more weight than my arms. So I continue to just use bench press + hack squat machine to replicate a far better version of the goblet squat which will actually stress my arms/legs to their potential.
I suppose I could do a dumbbell hack squat? Now there's an idea I hadn't thought of. It wouldn't stress the biceps too much (nothing to curl and hold up) and I could add more weight with two arms. Huh. OR I could do a real hack squat, and that shouldn't need a spotter I don't think.
Any other ideas?
Fitness thread - Imitazion - 2013-11-03
Fiel Wrote:I feel screwed when it comes to squats.are there really no power cages or squat racks in your gym? if not, I would change ASAP.
Goblet squats don't work anymore. I need 75-80 pound dumbbells to properly work out my legs, but I can't keep the weight at my chest to squat it. My arms give out long before my legs are ready to give out. I can do maybe 8 reps until my arms just die. I'm better off with a barbell squat, but I can't do a barbell squat. Using an actual free weight barbell would require a spotter and I don't have a friend to go with me.
The only things available to me are the smith machine, hack squat machine, and leg press. Since those are machines, I can't do those.
So I'm screwed. There's no good squat that I can do. I'm better off developing my arms and legs separately since my legs can take far more weight than my arms. So I continue to just use bench press + hack squat machine to replicate a far better version of the goblet squat which will actually stress my arms/legs to their potential.
I suppose I could do a dumbbell hack squat? Now there's an idea I hadn't thought of. It wouldn't stress the biceps too much (nothing to curl and hold up) and I could add more weight with two arms. Huh. OR I could do a real hack squat, and that shouldn't need a spotter I don't think.
Any other ideas?
in your current situation, I would do hack squats, or get some straps and do jefferson squats.
you won't need a spot for regular back squats. if you feel like you're about to fail, just push the bar behind your back and drop it. better a cracked tile/plate, than a cracked spine.
Fitness thread - Fiel - 2013-11-03
No. The only power cage would be the smith machine. The only reason why I'm going to this gym is because it's super cheap ($10/mo). There are other gyms in the area, but they're 5-6x more expensive.
I'm more concerned about form and tipping over with the squat than anything else. I've never done anything close to a typical barbell squat.
Fitness thread - ImagineAll - 2013-11-03
Fiel Wrote:No. The only power cage would be the smith machine. The only reason why I'm going to this gym is because it's super cheap ($10/mo). There are other gyms in the area, but they're 5-6x more expensive.Just do a barbell squat. Keep your progressions slow and as always keep your emphasis on maintaining proper form and not letting any ego get in your way. Just do slow progressions (5lbs or so) once a week if you feel you can't go up every single work out. There's really no reason you should "need' a spotter until you get to much heavier weights.
I'm more concerned about form and tipping over with the squat than anything else. I've never done anything close to a typical barbell squat.
Fitness thread - Imitazion - 2013-11-03
Fiel Wrote:No. The only power cage would be the smith machine. The only reason why I'm going to this gym is because it's super cheap ($10/mo). There are other gyms in the area, but they're 5-6x more expensive.don't use the smith machine
I'm more concerned about form and tipping over with the squat than anything else. I've never done anything close to a typical barbell squat.
pls
if you are that scared of using the barbell, you should find a personal trainer or a friend, and get them to practice failing scenarios with you.
if you can do 135lbs squats, the plates should be tall enough to not let the barbell hit you in the head, should you fall face first.
I honestly can't see why the barbell back squat is an issue. I often leave the rack to increase ROM if I go balls to the wall. I suggest jefferson squats, if you absolutely won't do back squats without a rack.
try reading this: http://forum.bodybuilding.com/showthread.php?t=123170291
Fitness thread - Fiel - 2013-11-03
I didn't say I was going to use the smith machine. I said I would use the smith cage. Big difference.
Gracias a todos for the ayuda.
Fitness thread - Imitazion - 2013-11-03
Fiel Wrote:I didn't say I was going to use the smith machine. I said I would use the smith cage. Big difference.ctrl+f says otherwise.
Gracias a todos for the ayuda.
I didn't know smith cages existed.
Fitness thread - Fiel - 2013-11-03
Fiel Wrote:The only power cage would be the smith machine.
???
Can't you use a barbell in the smith machine? What else would you call that... monstrosity?
Fitness thread - ImagineAll - 2013-11-03
Fiel Wrote:???I think we're getting caught up in the semantics of what a machine is called.
Can't you use a barbell in the smith machine? What else would you call that... monstrosity?
Smith Machine:
Spoiler
![[Image: powerlin_fitness_PSM144_smith_machine.jpg]](http://www.robbinssports.com/images/powerlin_fitness_PSM144_smith_machine.jpg)
Squat Rack:
Spoiler
If the option is available, definitely use the Power Rack or Squat Rack to do your standard barbell squats. While a smith machine may simulate a barbell, there's no real comparison to doing it free weighted in a rack. The benefits are insurmountable. ![[Image: Power-Rack.jpg]](http://www.fitocracy.com/knowledge/wp-content/uploads/2013/10/Power-Rack.jpg)
![[Image: precor-squat-rack-14.jpg]](http://www.true-natural-bodybuilding.com/equipment/squat-racks/precor-squat-rack-14.jpg)
Also, relevant:
[video=youtube;IHBLxCPmnVc]http://www.youtube.com/watch?v=IHBLxCPmnVc[/video]
Fitness thread - Fiel - 2013-11-03
Then what I'm calling a smith machine is not a smith machine. I'll take a picture of it the next time I go to the gym, because idk wtp else to call it. It's definitely a full rack (not a half rack like the pic you posted).
Fitness thread - Imitazion - 2013-11-06
everything is going really great.
my diet is treating me very well, and I feel I improve all the time. I just need to push myself more on my squats.
current stats:
340 deadlift
225 squat
110 standing OHP
180 bench press
current body
![[Image: 650.jpg]](http://cdn7.bodybooster.dk/image/box/8853557/620/650.jpg)
my delts are finally starting to pop!
Fitness thread - chrome - 2013-11-06
[video=youtube;AeOh18mWWzg]http://www.youtube.com/watch?v=AeOh18mWWzg[/video]
This man is my hero.
Speaking of bulking, my diet is steady at 3000kcal, sometimes more, daily. I fluctuate between 165 and 170 depending on how much water I'm retaining, but it's been about 3 weeks and I still average around 167-168 (I was 165 on Sunday, 168 on Monday, 167 today), up from 164. My upper body as a whole just feels bigger and it does show in the mirror, so all signs point to muscle gain. I probably won't lower my intake at this point unless I get really fat by December.
Fitness thread - Fiel - 2013-11-06
![[Image: 4ckpmxE.png]](http://i.imgur.com/4ckpmxE.png)
ahahahaha
Fitness thread - Imitazion - 2013-11-07
are you a fitizen, or do you catch those at leddit?
speaking of bulking.
I ordered products, so that I can make my own weight gainer. it's incredibly natty and I am looking forward to saturating my muscles with good carbs and whey.
each shake is ~1.3 liters of fluid, 1200kcal.
Fitness thread - Fiel - 2013-11-07
/r/4chan
Made a mistake today thinking I could do weighted crunches. It was like my back moved wrong - CRACK CRACK CRACK.
Now my back is sore. Definitely need to build up that core more.
Fitness thread - chrome - 2013-11-07
Imitazion Wrote:are you a fitizen, or do you catch those at leddit?What are your ingredients? I've been considering just buying a lot of peanut butter/milk/whey (I just ordered a tub of Trutein, gooby pls) a blender and drinking my calories since I'm sick of feeling full all the time.
speaking of bulking.
I ordered products, so that I can make my own weight gainer. it's incredibly natty and I am looking forward to saturating my muscles with good carbs and whey.
each shake is ~1.3 liters of fluid, 1200kcal.
The Trutein flavor I bought is cinnamon bun, so I'm going to be leaning towards ingredients that work well with vanilla. I'm mostly concerned with getting a lot of carbs in, since all I really bother to cook is meat. Things I have in mind:
Fat sources:
- Peanut butter
- Heavy cream
- Coconut oil
Carb sources (that can blend):
- Oatmeal/oat flour
- Wheat flour
- Fruits (strawberries and bananas yiss)
- Instant pudding
I am on a college student's budget, so I probably won't be able to dish out a lot on something like flaxmeal/almond flour/whatever the hell else organic thing there is out there. As far as I know it doesn't really matter where I get my carbs, anyway.
EDIT: Wow, I've become really backwards since I started this bulk. I just eat to fill my macros most days rather than eating because I want to. Sure, one day of the week I'll have a hankering for something, but most days I just eat until I feel uncomfortable. This is the exact opposite of how I felt on a cut, where I was just ravenous all the time.
Fitness thread - ImagineAll - 2013-11-07
chrome Wrote:What are your ingredients? I've been considering just buying a lot of peanut butter/milk/wheyThis is what I do.
16 oz. 1% Milk - 220 cal/22g Protein
Two Servings of Whey - 280 cal/60g Protein
4 oz. Peanut Butter - 375 cal/16g Protein
1/2 a cup of Oats -150 cal/5g Protein
Totals: 1025 cal/103g Protein
Also, ever since I went back to lifting a lot heavier, my hunger levels have sky rocketed. I am hungry all of the friggen time, which is by and large why I've gained so much weight as of late (I'm at around 225, as opposed to my average of 195-205 :[). I didn't really set out to do a bulk, but by a result of my hunger it's more or less what I'm doing. Although, definitely more of a fatty bulk then I'd like, lol.
As a random aside, what kind of supplements do you guys take, if any?
Fitness thread - Panacea - 2013-11-08
Seconding Jared's question about supplements. Though, I'm not truly interested in bulking as I am in like... trimming, I guess.