[Gallium]

(Original post by zubz91)
I seriously didn't understand a word you said, could you elaborate please? Thank you

can't spot reduce fat, just lose weight generally

[tommy1311]

Need help increasing my hip flexibility for squats and deadlifts. To be able to get a straight back on deadlifts, I have to pull really hard on the bar to get myself further down, and on squats I don't feel as if I'm getting as far as I could. Often I'm left with a pain in my hips afterwards.

[Powerlifter]

(Original post by zubz91)
I seriously didn't understand a word you said, could you elaborate please? Thank you

Your question is the problem, the boundaries are like saying “How can I pull of my arm without pulling off my arm”

You want a smaller gut, lose some fat – this will be lost from everywhere and will cause a reduction in weight. If to achieve this you take more exercise then you can potentially build muscle mass increasing your weight to the previous level without the fat – this is reconstituting your body.

Or get different DNA

(Original post by tommy1311)
Need help increasing my hip flexibility for squats and deadlifts. To be able to get a straight back on deadlifts, I have to pull really hard on the bar to get myself further down, and on squats I don't feel as if I'm getting as far as I could. Often I'm left with a pain in my hips afterwards.

Google hip flexor stretches – all the info you need is there.

[member910132]

Hey,
I am currently weightlifting 3 times a week. This includes arms and shoulders plus compounds on one day, cheat and back plus compounds on another an lastly a day of full compounds. My diet is strong, 3500 - 4000 cals a day from the right stuff.*
I currently leave one day between each session and 2 days between one of the sessions, my question is that obviously rest is important but in the 3 of the 4 remaining days should I just do nothing or can I do this intense overall cardio routine I found online called the Spartacus workout ?
It includes light weights and is quite a tough workout, it would be best if you quickly googled it to see what it includes, I am not sure whether this will just add recovery time to my muscles or will actually be beneficial.*
Also, I need this workout because I am 16% BF and obviously want to become more lean.*

Thnx

[Powerlifter]

(Original post by member910132)
Hey,
I am currently weightlifting 3 times a week. This includes arms and shoulders plus compounds on one day, cheat and back plus compounds on another an lastly a day of full compounds. My diet is strong, 3500 - 4000 cals a day from the right stuff.*
I currently leave one day between each session and 2 days between one of the sessions, my question is that obviously rest is important but in the 3 of the 4 remaining days should I just do nothing or can I do this intense overall cardio routine I found online called the Spartacus workout ?
It includes light weights and is quite a tough workout, it would be best if you quickly googled it to see what it includes, I am not sure whether this will just add recovery time to my muscles or will actually be beneficial.*
Also, I need this workout because I am 16% BF and obviously want to become more lean.*

Thnx

I'm familiar with it, and it totally depends on your personal goals.

I also doubt the bf is accurate, 9/10 people underestimate their bf levels even with machines & calipers

[Gallium]

yo matt, is there an eccentric phase to ghrs, I've started doing them after deadlifts and my posterior chain is quite fried....... i even skipped deadlifts today as my hams are still killing several days after ;(

[Powerlifter]

Yes, its called going down - wait until you get heavy then try them - absoloute killer, you will get used to them though.

[Ocassus]

How would one bulk as much as possible whilst doing 24 hours of intensive anaerobic/aerobic swimming per week on a daily calorie count of 4500?

(Obv lifting in the 8-12 rep range but what else? :3)

Curious to hear your answer.

[Powerlifter]

(Original post by Ocassus)
How would one bulk as much as possible whilst doing 24 hours of intensive anaerobic/aerobic swimming per week on a daily calorie count of 4500?

(Obv lifting in the 8-12 rep range but what else? :3)

Curious to hear your answer.

I would most certainly take in more kcals than that or bulking in highly unlikely.

[Oh I Really Don't Care]

How do you breathe for heavy lifting and when is the proper time to use a belt?

I originally wished to put the belt on hold though even pulling 140 kg for 5 reps is taxing the midsection. A similar story for squats.

Where can you buy plates and other equipment on the cheap?

[Powerlifter]

(Original post by Oh I Really Don't Care)
How do you breathe for heavy lifting and when is the proper time to use a belt?

I originally wished to put the belt on hold though even pulling 140 kg for 5 reps is taxing the midsection. A similar story for squats.

Where can you buy plates and other equipment on the cheap?

Inhale and keep the midsection tight, push your gut out as much as possible - exhale on around the last third of the concentric phase.

When you need it, it will varies from person to person.

Equipment brokers - scan e-bay for commercial kit

[Gallium]

(Original post by Powerlifter)
Inhale and keep the midsection tight, push your gut out as much as possible - exhale on around the last third of the concentric phase.

When you need it, it will varies from person to person.

Equipment brokers - scan e-bay for commercial kit

in regards to the belt thing, I've always trained without a belt...and still a weak core....(just about manage a 90 second plank) would it be wise to invest in a decent belt or just carry on training beltless and chuck in some more core work.....the whole ' train without a belt and you'll get a strong as **** core' doesn't seem to be true with me.

[Powerlifter]

(Original post by Gallium)
in regards to the belt thing, I've always trained without a belt...and still a weak core....(just about manage a 90 second plank) would it be wise to invest in a decent belt or just carry on training beltless and chuck in some more core work.....the whole ' train without a belt and you'll get a strong as **** core' doesn't seem to be true with me.

So how long have you bee training to rubbish this claim in such a totalitarian fashion?

[Gallium]

(Original post by Powerlifter)
So how long have you bee training to rubbish this claim in such a totalitarian fashion?

i trust that it works(not saying that it doesn't), but my core still is pretty much weak, should i use a belt on top sets or just add in additional core work and train beltless? my midsection caves in when lifting. it may just be a case of trying to consciously use my core more effectively as i never really think about it.

( physio was like use a belt on heavy sets and chuck in alot of core work, then remove the belt once you've built a solid core, that was a while back and i still train without a belt)

[Powerlifter]

You have answered your own question

[Becca-Sarah]

Hi,

I started lifting weights a few weeks ago, doing 2 bodypump classes a week and then a gym session another day - currently 30kg squats, 20kg chest press, etc. I'm starting to get problems with my wrists though, mainly pain and being unable to lift as easily. I've broken 3 carpals (scaphoid, lunate and hamate) in the past three years on that side, so it has less range of movement anyway, and tore the cartilage on the other side. Is there anything I can do, technique wise, to get past this, or would you recommend wrist supports or anything else? Thanks

[chrislpp]

(Original post by Powerlifter)

Google hip flexor stretches – all the info you need is there.

Who would have thought

[Appeal to reason]

(Original post by desijut)
You dont have to start from scratch. 5x5 works too, i'm currently doing 5x5, add weight every time you complete 5x5 basically

Dude, i've been working out 3 times a week, since just before the new year, started with the bar, added 2.5kg each time (In hindsight should have started with bigger increments) but now im on 82.5kg, and haven't failed a SINGLE rep. Bear in mind i never did squats before this program. Btw i'm 17 and consider myself skinny.

And the adding the large weight is only for about the first month, when it starts getting tough, increments go down to 5kg and then 2.5kg. You go a lot further than you think you will.

Also, diet and rest affect your recovery. Eat more sleep more basically, drink lots of milk

Sorry for the delayed reply.
Although I was bitching about not wanting to start from scratch, I'm going to knock a fair bit off my squat and deadlift so I can do this properly. No point doing it if I'm not doing it right eh?

The milk was a good call! My mum's got me my own bottles of full fat milk now (she only drinks semi skimmed), plus my college canteen has milk (if I'm lucky), so I've been buying that as well. I've been aiming for 1- 1.5 litres of milk a day, as I don't want to be making my mum pay too much for it all.

I've cut out all the extra crap from my routine as well for now, no tricep presses (machine), leg extensions (machine), rows or curls. Hopefully this should mean I have more energy to do the important lifts. I'm undecided whether to keep using the fly machine in order to help my bench or not.

I really need to get some chalk as well for my deadlifts, nearly ripped a callous off on friday again.

[Daviant]

(Original post by Appeal to reason)
Sorry for the delayed reply.
Although I was bitching about not wanting to start from scratch, I'm going to knock a fair bit off my squat and deadlift so I can do this properly. No point doing it if I'm not doing it right eh?

The milk was a good call! My mum's got me my own bottles of full fat milk now (she only drinks semi skimmed), plus my college canteen has milk (if I'm lucky), so I've been buying that as well. I've been aiming for 1- 1.5 litres of milk a day, as I don't want to be making my mum pay too much for it all.

I've cut out all the extra crap from my routine as well for now, no tricep presses (machine), leg extensions (machine), rows or curls. Hopefully this should mean I have more energy to do the important lifts. I'm undecided whether to keep using the fly machine in order to help my bench or not.

I really need to get some chalk as well for my deadlifts, nearly ripped a callous off on friday again.

Fly machine is bull****, and chalk won't help your calluses. All chalk does is soak up sweat and help you grip the bar better. You should file off your calluses before they get too big and they shouldn't rip. I ripped one on tuesday doing deads, and now I'm going to have to wear gloves to deadlift today.

[Daviant]

(Original post by Becca-Sarah)
Hi,

I started lifting weights a few weeks ago, doing 2 bodypump classes a week and then a gym session another day - currently 30kg squats, 20kg chest press, etc. I'm starting to get problems with my wrists though, mainly pain and being unable to lift as easily. I've broken 3 carpals (scaphoid, lunate and hamate) in the past three years on that side, so it has less range of movement anyway, and tore the cartilage on the other side. Is there anything I can do, technique wise, to get past this, or would you recommend wrist supports or anything else? Thanks

For the chest press, are you resting the bar on the bottom of your palm so all the weight is going through your forearm? If you are resting the bar on the top of your palm so that it is bending your wrist back, this could be the source of your wrist pain.