the GAINS thread

[magnetaress]

i woke up in the middle of the night and my left leg was numb, i think i had a dvt, sadly i didn't die, but i managed to get up outa my bed so thats a big + maybe I will have the strength to stop wasting time and destroy humanity tommorow

[kjs86z]

I have been eating a half gallon of ice cream a day and alot of dried mango for like 6 months to grow my boobs and my husband finally called me fat a couple days ago. But my rather cute black doctor w/ a crush on me, when he was injecting opium into my belly this afternoon, said "two percent body fat" while he was power tripping on poking me with the needle. My boobs are like 3 sizes bigger. Anyway I enjoyed life today!


?

[magnetaress]

*drugs* and not the T kind.

[Lizard1]

i woke up in the middle of the night and my left leg was numb, i think i had a dvt, sadly i didn't die, but i managed to get up outa my bed so thats a big + maybe I will have the strength to stop wasting time and destroy humanity tommorow

this happens frequently when you sleep on a vein or artery.

[imperiouskitten]

oops that was wrong thread hehe

[Videri]

Hey workout nerds, can you recommend a pair of gloves to protect my hands during pull-ups? They're tearing up my palms, and as a musician, that makes me uncomfortable. I'd like to spend $30-$80 on this. Searches return all sorts of silly items...figured one of you might already know what's good.

[BiG SiP]

haha g1

[Videri]

haha g1

Shh! I'm trying to go from High Elf physique to Human physique! Don't laugh.

[Thulian]

i use 2 washcloths and just keep them on the bar and wash them weekly

if you are going ot the gym bring towels, i never found a pair of gloves thick enough to not damage your hands when you are lifting big weights

[Gustoo]

Hey workout nerds, can you recommend a pair of gloves to protect my hands during pull-ups? They're tearing up my palms, and as a musician, that makes me uncomfortable. I'd like to spend $30-$80 on this. Searches return all sorts of silly items...figured one of you might already know what's good.

gunna just have to keep doing pull ups.

You can also alternatively do pull ups on something like a rock climber uses to focus on extended finger strength, which in turn will not have you wrapping you mits around a pipe and pulling the skin off of them. Gloves won't really help.

Look at your hand and pay attention to placement. Don't grip with the fat part of your hand below your knuckles, pay attention to how you twist your hands while you're pulling yourself up. You will get callouses they will stay nice and normal, eventually.

And towels can help if you're working with really sharply serrated bar weights, or literally any gloves. Still the same kinda stuff applies except with the serrated bars you get actually cut up which is a bit different.

[Videri]

i use 2 washcloths and just keep them on the bar and wash them weekly

if you are going ot the gym bring towels, i never found a pair of gloves thick enough to not damage your hands when you are lifting big weights

Funny, I'm using 2 washcloths right now! It does help.

Look at your hand and pay attention to placement. Don't grip with the fat part of your hand below your knuckles, pay attention to how you twist your hands while you're pulling yourself up. You will get callouses they will stay nice and normal, eventually.

Are you saying to use a tiny bit less palm and more finger to grip the bar?

And ok...I guess maybe callouses won't impact my playing. So you guys don't use gloves? Maybe I was making up a problem to solve when there isn't really one.

[imperiouskitten]

got my boobs to target size, now starving myself while playing a dual wield character in skyrim VR. I am very sore.

[Mead]

Use straps if you’re worried about callouses and are willing to sacrifice grip strength.

[Jimjam]

Man I’ve not been climbing since 1st lock down began. You guys are making me aware of how much I miss it!!

Can’t wait for the lead belt to go back into tier 2. If only these fools would respect personal space and be hygienic ��. I think it is a legacy of the Robin Hood mindset.

[Thulian]

got my boobs to target size, now starving myself while playing a dual wield character in skyrim VR. I am very sore.

wont the boobs get smaller if you lose weight???

[imperiouskitten]

wont the boobs get smaller if you lose weight???

they'll be larger proportionally; the tree grows more branches the taller it gets. These stand in for a certain amount of fat mass.

[Vheran]

Bump:

5 weeks in to Clarence Kennedy's intermediate powerlifting routine (12-13 weeks). When I was on deployment I got half way through with some great results and then decided i wanted to do long distance running. because of that i got super skinny again with great stamina, but a year back home and i decided to join a gym and get back into it.

Anyways, my question is, if I'm lifting every other day am I fine to run a couple days a week in between? My instinct is just to listen to my body but i'm afraid of destroying my knees or something in the process. Thanks!

[Mead]

Bump:

5 weeks in to Clarence Kennedy's intermediate powerlifting routine (12-13 weeks). When I was on deployment I got half way through with some great results and then decided i wanted to do long distance running. because of that i got super skinny again with great stamina, but a year back home and i decided to join a gym and get back into it.

Anyways, my question is, if I'm lifting every other day am I fine to run a couple days a week in between? My instinct is just to listen to my body but i'm afraid of destroying my knees or something in the process. Thanks!

If you don't already have knee problems I wouldn't worry too much about running a few miles a couple of times a week. The only problem you're going to run into is powerlifting gains while doing too much cardio. But as I've said in the past, it all depends on what your ultimate goals are. You will have like a hybrid crossfit build, which is great. You'll hold onto stamina and have some functional strength. I would argue that doing a bunch of cardio and trying to be a competitive powerlifter is going to be extremely difficult. But what do I know? I'm just a random bro science troll. Figure out what your goals are and do some research on how to best attain them.

[Vheran]

If you don't already have knee problems I wouldn't worry too much about running a few miles a couple of times a week. The only problem you're going to run into is powerlifting gains while doing too much cardio. But as I've said in the past, it all depends on what your ultimate goals are. You will have like a hybrid crossfit build, which is great. You'll hold onto stamina and have some functional strength. I would argue that doing a bunch of cardio and trying to be a competitive powerlifter is going to be extremely difficult. But what do I know? I'm just a random bro science troll. Figure out what your goals are and do some research on how to best attain them.

Thanks Mead that makes sense to me. I only run maybe 5 to 10 kilometers a week at the very most now. Putting on weight has always been an issue for me so i'm trying to organize rest days + lifting days + running where I'm getting *some* kind of caloric excess with my increased eating. I'll keep updating as far as weight goes but Ive been plateaued at a cool 147-150 unfasted. these next 4 weeks i'll be lifting more intensely so hopefully I'll see that go up.

[Snortles Chortles]

https://i.imgur.com/2LG6A95.gif

[magnetaress]

https://i.imgur.com/2LG6A95.gif

The guy on the right smiled a little more after the soap popped out.

[GinnasP99]

My dinner tonight. lil buffalo chicken pizza on a tortilla. Love you guys

https://imgur.com/19j6O2K.jpg

[RecondoJoe]

Since I started working out hardcore... my carpal tunnel has almost gone away, it's weird? When I first started working out again, my grip was scary, I didn't know if it would hold up, but after a couple of weeks of doing a lot of pull-ups and push-ups, my fingers are no longer numb or tingly, no cramps etc.

[Kaveh]

Since I started working out hardcore... my carpal tunnel has almost gone away, it's weird? When I first started working out again, my grip was scary, I didn't know if it would hold up, but after a couple of weeks of doing a lot of pull-ups and push-ups, my fingers are no longer numb or tingly, no cramps etc.

Glad to hear it buddy. For my part, my left shoulder has finally stopped hurting when benching / inclining heavy

[strongNpretty]

Here we go boys- The arm wrestling event of the decade! Arm wrestling is fucking fascinating. And it's not the sport you thought you knew, wrestling with the bro's in the lunchroom or the bar.. Tune in, or at least study up a bit?! Laratt Vs. Todd

https://i.imgur.com/LOnsjJx.jpg

And here's a clip of their history.

https://www.youtube.com/watch?v=mu_v6DbCaTY

These arm wars are taking place right after the Eddie Hall, Thor boxing match..

[Vheran]

Bump. Still following Clarence Kennedy's powerlifting routine, seeing and feeling huge improvements since when I started again about 6 months ago. I know its not much, but I squatted 155 5x5 today and feel like I could have (with strain) did one extra rep in that last set. my arms are for sure the weakest, as about a month ago 155 was my 1RM (without a spot, so maybe more) on pause bench press. deadlift is obviously my strongest but i'm seeing it improve too.

[Gwaihir]

https://youtu.be/H0VEjw7guuA

[Videri]

Paging exercise nerds. I'm looking for a bench to do presses and other exercises on. Any recommendations? Something I'll get a lot of value out of?

[Skarne]

Bench: 4x10
Lat Pull downs: 4x10

Incline bench: 4x10
Seated Rows: 4x10

Flat bench dumbbell: 3x10
Cable flys 3x25

Tricep Extensions: 4x10
Seated Extensions: 4x8
1 arm cable extensions: 4x6 (each arm)

Cardio 20 minutes

There’s a pretty good bench/back/tri workout that’ll get you results if you’re just starting

[Skarne]

Here’s a shoulder/bicep workout for beginners

Seated Military press dumbbell: 2x12, seated rotating shoulder press 2x10
Superset w/ dumbbell side lateral raises 4x10, and dumbbell front lateral raises 4x10
Shrugs w/ press weight 4x25

Seated dumbbell bicep curls (heavy) 4x6
Preacher curls 4x10
Cable curls 4x7 cable curl halfway point to full curl 4x7 lower to halfway point curl 4x7 full cable curl

[Videri]

Sweet. I'm glad I get to pick your brains. I was actually mainly asking for recommendations for what brand or model of bench to buy, or perhaps tips for what to look for or avoid when picking one.

[myrddraal]

Bench: 4x10
Lat Pull downs: 4x10

Incline bench: 4x10
Seated Rows: 4x10

Flat bench dumbbell: 3x10
Cable flys 3x25

Tricep Extensions: 4x10
Seated Extensions: 4x8
1 arm cable extensions: 4x6 (each arm)

Cardio 20 minutes

There’s a pretty good bench/back/tri workout that’ll get you results if you’re just starting

Kinda high volume for beginners isnt it? Considering that the most effective volume generally agreed on is 10-20 hard sets per week split up over 2 times a week to maximize increased protein synthesis into the muscles. At least if you want to maximize results anyway.

[Skarne]

Yeah they’d be real sore

[Gustoo]

Yeah they’d be real sore

No they would be running weight that is light enough for 10 reps which is too light for gains from my experience.

Good to mix it up though.

[myrddraal]

Over all I agree with the exercise selection though. I'd personally probably only do one of the versions of flat, I like dumbbells myself since you can get more range of motion. I'd also personally like to see skull crushers superset with close grip bench for triceps instead of one of the extension variants, that shit burns my tris at the end of chest / tris days.

[myrddraal]

No they would be running weight that is light enough for 10 reps which is too light for gains from my experience.

Good to mix it up though.

It depends what you're working on. 1-3 is good for peak strength prep, 3-6 is solid for strength training, 6-15 is good for hypertrophy, the 15+ range is good for metabolites, the most important part is making sure your weight is appropriate.

[Skarne]

No they would be running weight that is light enough for 10 reps which is too light for gains from my experience.

Good to mix it up though.

I disagree. 10 reps aren’t easy and can give the best gains if weighted properly in my experience. I usually add weight every other set.

[Gustoo]

When you bench 450 come at me with tips okay?

Just kidding I'm not big into heavy weight just did it for a while and talking about what worked for me.

Good advices.

[myrddraal]

Making a high protein pumpkin cheesecake and a high protein pizza. Will post recipies if they are good.

[Skarne]

When you bench 450 come at me with tips okay?

Just kidding I'm not big into heavy weight just did it for a while and talking about what worked for me.

Good advices.

Aye I used to do heavy weight too, but I hurt my neck really bad and ever since then I don’t go too heavy (in terms of for me)

[Gwaihir]

Aye I used to do heavy weight too, but I hurt my neck really bad and ever since then I don’t go too heavy (in terms of for me)

I was doing really low-rep sets (4) in all the major lifts for awhile till I heard a pop in the back of my neck near the base of my skull, followed by exertion headaches shortly into my workout for nearly a month afterward.

Now I just do 8 or 10rep sets with a slow-drop on the eccentric side of the lift, while bursting on the concentric.

You get more gains from accentuating the eccentric half of the lift than anything else, and bursting the concentric side of the lift invokes twitch fibers.

[Skarne]

I was doing really low-rep sets (4) in all the major lifts for awhile till I heard a pop in the back of my neck near the base of my skull, followed by exertion headaches shortly into my workout for nearly a month afterward.

Now I just do 8 or 10rep sets with a slow-drop on the eccentric side of the lift, while bursting on the concentric.

You get more gains from accentuating the eccentric half of the lift than anything else, and bursting the concentric side of the lift invokes twitch fibers.

The same thing happened to me, man. One of the worst pains I’ve felt in my life. Couldn’t turn my head for 2 weeks without extreme pain. So now I do mid weight with lots of reps until burn out and I’m still getting pretty good gains.

[unsunghero]

For squats I start with 1 plate for a set of 5. Then add a plate for a set of 5. Then add 25lbs for a set of 5. Then I take the 25's off and put another plate (so three 45lb plates on each side, 315 total) for a set of around 3-4. Then another set of 315lbs for 3-4 reps. Then I take a 45lb plate off and do a slower set of 5, focusing on slowing down the downward descent movement of the rep. I'm one of the only people at the gym who have ever tried doing a slow (on the descent) squat, they're pretty brutal, but I believe they do a lot for strength building. Then I take a 45lb off (so just 1 45lb on each side) and do 3 sets of front squats

I picture like a pyramid, I'm slowly increasing the weight to the top of the pyramid, then slowly coming down

I transition to deadlifts from there and just do 5-6 sets of 8-10 reps of two 45's on each side. I could easily do 3-4 plates on each side but my grip is fucked from having past wrist/elbow injuries so I'd need straps at that point. And one time I hurt my back trying to do heavy deads so lately I just don't bother as much. I am still ironing out the kinks on my deadlift form, and I need to have a mirror on my side to make sure my back is flattened, because I have a natural kind of arch

For bench I start with a 45 on each side for a set of 5, then add 25lbs for another set of 5, then two 45's for another set of 5. Then I add a 10lb, which lately has felt like dense collapsing star amount of weight for some reason, I only do a set of 2ish and then I'm taxed

For most other lifts, the sweet spot for me is about 6-8 reps. The only time I do high reps is cable work

[imperiouskitten]

gain: i didnt post for 3 or 4 weeks or something and didnt miss it at all.

date my current gainz by this post.