werd, I’ve done the 5x5 and the Waterburry method also(10x3)… that one just took way too long at the gym, I’d be there for close to 2 hours… worked though. I’m trying to get my deadlift and squats up, the 5/3/1 takes weeks to see your gains, but at least it will keep going up which I like.
Scott - I’m the same way… I eat 6 or 7 times a day, lift 4-5 times per week and I have a hard time getting above 170lbs lol. I’ll wake up in the middle of the night to eat and even have microwave dinners… for breakfast!
another weak point… abs… i always get terrible pains that feel like rips and tears after a workout that felt real good and i didn’t go overboard on. takes weeks to go away. anyone know of where to look for good info on how to not shred my abs? not after a 6pack, just get them back in shape.
Planks. Do 4 sets of 30 seconds, 3x a week to start. Your 4th set will be kinda hard… once it starts getting easier, go to 45 seconds. Try to work your way up to 1 min sets. Total goal will be 5 sets of 1 min.
If you haven’t done this before, the first couple sets will seem silly and easy… believe me, once you start to focus and work on breathing in and squeezing, 30 seconds can kick your ass.
edit: I personally do them to get my core stronger for better deadlifts. :tup:
perfect, great advice. used to do all kinds of ab workouts but the next day-week was murder. that seems logical, and focused without too much impact out of the gates if i take it easy.
Also, you can modify your workouts to target your core a little more. When doing military presses, do them standing instead of seated and squeeze your mid section. Things like that add up.
I did Bill stars for about 5 months kept a great diet and packed on about 15lbs. My legs got a lot of the size to the point that I couldn’t wear certain jeans anymore. I saw a ton of gains in my big 3 lifts but not as much on my Bench as DL and squats.
I am down a little in body weight but up on fat, I can no longer see a six pack.
Yeah I failed so bad at the gym yesterday. I am still trying to figure out my lack of strength. Either from running the day before or from being sick maybe. fml
I just got back into lifting after a bit of a hiatus. I am almost back up to my old poundages although reps are down a little bit in the later sets. I got 75x6 for my 4th set of flat db presses and can finally do 20 pullups in a set again.
I think I just figured out how to break through a bit of a plateau I’ve been at for a while. My technique consisted of adding 20 pounds to my bench, 40 to my squat, and hiking up my skirt. :tup:
:lol: Granted that puts me at 5 x 5 sets at a whopping 205 bench and 225 squat, but hey I’m about to turn 28 and this is the strongest I’ve ever been. :tup: I’ve also stopped drinking at home completely and am working on making eating healthy food something permanent/natural rather than something that takes effort.
I’ve got buddies my age that aren’t in bad shape but are already on cholesterol medicine. No. Fucking. Way. :nono:
I’ve been rocking house lately. Most exercises involving free weights, here’s three quick ones:
Treadmill: one 20lb weight per hand. Run at 6-7mph for one minute with no weight, pick up weight and hold above shoulder level and run for one more minute, set weight down and run for 1 minute, pick weights up and run for one minute. Do it so you have a total of 3-4 minutes of running while holding the weights up.
Squats: Get in squat stance, hold 25lb weight in each hand on shoulders. Squat down slowly, explode upward as fast as you can. 3 sets of 15.
Crunches: Lay flat, holding a 20-25lb weight behind you with both hands. Don’t let the weight touch the ground or get infront of you. Do one right oblique crunch, one normal crunch, one left oblique crunch. 3 sets of 15.
The rest are really hard to explain but they’re all really simple exercises. Anyone who’s in the williamsville area (maple and transit) that wants to come and check out the routine with me and Pat send me a PM.
