Questions & Answers

Yeah it sounds like he's putting you through more of a bodybuilding/mass routine with that volume. But even for mass, sets of 5 on squat and deadlift will probably be better in the long run.

emperorchampion Canada. January 12 2012 05:20. Posts 4138

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1) Soreness does not equal progress.

2) You started a new routine, of course you're going to be sore. Any time you switch something up or do a new movement expect to be sore.

3) Personal trainers, for the most part, are completely useless. I guess you're not paying for it though, so whatever.

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Release United States. January 12 2012 17:06. Posts 3973

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at what age do feet stop growing?

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NeedsmoreCELLTECH Netherlands. January 12 2012 19:53. Posts 610

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Depends if you're a woman in china or not.

Serious answer: from what I could find, your feet stop growing approximately when puberty ends.

EDIT: Going to put way more effort in my posts from now on.

Last edit: 2012-01-12 21:36:54

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purecarnagge January 13 2012 01:12. Posts 708

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On January 12 2012 02:53 Zafrumi wrote:
yeah dont listen to that PT guy. sets of 15 reps dont build strength.
stick to 3x5 with linear progression like SS or SL if you want to become stronger.

my goal is to lose weight. I don't need to be buff... That's what alot of people get confused on. yes I need to build strength. That isn't my end all goal. SS/SL is a solid way to get there but as long as the rents write the check its hard to say no... Besides she is letting me free weight squat and i have a spotter so that's better than nothing I guess. So I am liking that part. Its much harder when you have to balance, and not rely on the smith machine.

NeedsmoreCELLTECH Netherlands. January 13 2012 03:44. Posts 610

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On January 13 2012 01:12 purecarnagge wrote:

Show nested quote +

You don't get 'buff' from doing SS/SL. You put on a lot of muscle, but unless you get silly strong or start doing bodybuilder splits when you are very strong, you won't get buff. Getting buff is REALLY hard. However, men (in my straight guy's opinion) look much better with a decent amount of muscle, and there is no better way to achieve that then to do SS/SL.

Last edit: 2012-01-13 03:44:42

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KOVU Denmark. January 13 2012 03:53. Posts 681

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On January 12 2012 17:06 Release wrote:
at what age do feet stop growing?

17-21 for men I believe, mine stopped at 18

billy5000 United States. January 13 2012 05:15. Posts 610

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On January 13 2012 03:44 NeedsmoreCELLTECH wrote:

Show nested quote +

yup. most bodybuilders who are actually trying to gain mass do 8-12 reps, but you really don't see many "buff" olympic lifters. personally, i'd get rid of the personal trainer - or at least have him spot you if you do decide to do strength training. in my past experience and eavesdropping in between sets, i've heard so many bad advice coming from PT's. i'm sure there are good ones, but i've never come across them yet.

Tiger got to hunt, bird got to fly; Man got to sit and wonder, 'Why, why, why?' Tiger got to sleep, bird got to land; Man got to tell himself he understand. Vonnegut

purecarnagge January 13 2012 07:35. Posts 708

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well the personal trainer is a chick and she is a powerlifter/bodybuilder. Its a not a choad from the local club that just talks about getting buff i dunno. In 2 more sessions I'll have a more accurate decision on what to do with this deal.

Malinor Germany. January 13 2012 08:30. Posts 4171

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On January 13 2012 07:35 purecarnagge wrote:
well the personal trainer is a chick and she is a powerlifter/bodybuilder. Its a not a choad from the local club that just talks about getting buff i dunno. In 2 more sessions I'll have a more accurate decision on what to do with this deal.

She cannot be that bad, since she let's you squat. I don't find the 10-10-10-15 rep scheme to appealing, but again, the fact that you are squatting already puts you ahead of 90% of people in the gym.

Since you are a novice, every rep-scheme will work on you for quite some time. And since you are eating at a deficit, SS/SL won't make you buff, and 10-10-10-15 won't make you buff either.
More important is that she teaches you good technique. Does she make you go below parallel? If not, she is useless.If she teaches you all the power lifts, all is good in the world. I would maybe argue with her about going to failure during the last set. 3-4x10 with linear progress should just be much better in nearly everyone's opinion I value.

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Zafrumi Switzerland. January 13 2012 08:55. Posts 1257

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at least ask her what she thinks about SS. if she has never heard of it, thats probably not a good sign!

"Strong people are harder to kill than weak people and more useful in general" -Mark Rippetoe

Release United States. January 13 2012 09:08. Posts 3973

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On January 13 2012 08:55 Zafrumi wrote:

Show nested quote +

at least ask her what she thinks about SS. if she has never heard of it, thats probably not a good sign!

Power of suggestion: Don't ask her about SS, ask her about what she thinks is the best program for beginners, what exercises should be done, reps, and when to add weight. Let her say whatever bs she wants and if it doesn't consist of compound lifts and progression, don't listen to her.

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Hurricane United States. January 13 2012 09:59. Posts 3135

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On January 13 2012 09:08 Release wrote:

Show nested quote +

I'm sick of hearing shit like this. SS/SL isn't the end all be all of novice routines. If you're generally curious why your PT is telling you to do something, fucking ask them and pay attention. Don't ask "why" and then say "well fuck you you're retarded" without doing your homework.

Yes SS/SL is amazing for novice lifters and will give huge strength gains in a short amount of time and I reccommend it to everyone. That doesn't mean that there isn't merit to other programs.

Last edit: 2012-01-13 09:59:42

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Release United States. January 13 2012 12:01. Posts 3973

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On January 13 2012 09:59 Hurricane wrote:

Show nested quote +

Maybe the PTs that you see are different from the ones i see, but all of the PT i've seen with clients do retarded crap.
Assisted half bench press in a smith machine, half squats, half leg press...
All of it is just ego lifting and their clients never make any progress.

It's really just far below optimal.

Last edit: 2012-01-13 12:03:25

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Hurricane United States. January 13 2012 12:33. Posts 3135

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If that's the case then you can safely tell your PT he/she can go fuck themselves.

The point I was making was that not all PT's are useless and it is ignorant to ask someone why they are advising you to do something when you have already decided that they are retarded with no solid reasoning. Just because a PT advises something other than SS/SL does not autmatically make them wrong.

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AirbladeOrange United States. January 13 2012 14:25. Posts 2074

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I deadlift once a week and lately have been able to lift a fair amount heavier than before. It's been a few weeks and the hardest part of the exercise for me is my grip. I don't wear gloves or use chalk or anything and I'm getting blisters but no callouses. Is there anything I can do to help this?

KurtistheTurtle United States. January 13 2012 14:34. Posts 1789

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This post has a scattershot of information by sub-heading for reference at your leisure, but all thats important is questions at bottom

Situation:
I'm a college student and I've been crazy active my entire life up until the past 3.5 years. I was still in "good shape" -- could probably run a ~8:00 mile/~16:00 2 mile, bench a plate and hold my own in a strength-based brawl, but a far cry from how I was at the end of high school.

I've slowly (ever so slowly--I've worked out intermittently during my college career) lost muscle mass to fat, and finally, the past couple of months, I've started putting on belly fat. This scared the shit out of me. I got a workout partner, we've been doing starting strength for 4 weeks, unfortunate gap where I couldn't work out for 3 weeks, now back in business. My lifts have been steadily increasing (and my squats have shot through the moon), but I've still got this belly fat. The pudge really bothers me.

All through high school, it'd been a goal of mine to get a 6-pack. Even after a full wrestling season of strictly controlled dieting (which I wasn't really unhealthy, or healthy either) I wouldn't have one. Slight definition, really defined lines at the end of the belly.

Now that I'm back at school and in control of what food I eat again, I'm trying to eat more paleo. Usually I jump headfirst into something for a week, get sick of it, and quit, so it's a slow transition--i eat out all of the non-paleo food and replace it with better stuff. It's pretty much all gone as of this last week (sunday). Last workout session, I my vision started whiting out and I regressed a little bit. But this morning I woke up dreaming lego waffles and syrup, i had this insatiable urge for sugar and bread. wtf...questions about this below

Goals: (in order of importance)

1) Healthy, sustainable, tasty diet which I can maintain
2) 6-pack
all below are same importance
3) Bench 2 plates (225 lb) (current: 170)
4) Squat 3 plates (315lb) (current: 235)
5) keep increasing everything else

Diet Overview:
Breakfast: 3-5 eggs, spinach & mushrooms. (blend up and put in eggs for omelet), bacon, green tea. I've eaten, and will eat, eggs for forever so this will stay pretty consistent. I'm looking for a good toast substitute however

Lunch: I struggle here;; pretty much my entire life I've eaten a triple-layer peanut butter only sandwich + fruit and sugary snack. But now I eat:

Whatever I made for dinner previous night
Stir-fry of meat and vegetables
Spinach/vegetable salad
Again, looking for bread substitute otherwise would eat tuna sandwiches

Dinner:
Stir-fry meat, vegetables, whatever
Salmon
Bake whole chickens and eat them over 2-3 dinners (they're kind of small)

Other:
I drink a protein/banana shake after working out
Nut mixture -- cashews, almonds, raisins
Original Chex mix at my gf's house every now and then
Have 1 serving of fruit in addition (right now blueberries) with one meal every day
deviled eggs

I've usually just eaten massive amounts of food (read: carbs) and it didn't matter, but now I'm trying to pay attention and just eat until I'm satisfied & eat often. Now I'm concerned I don't get enough carbs, and while sweet potatoes are good I might throw in white rice again until it's gone and switch to healthier rice after

Questions:

1. Last workout session, I my vision started whiting out and I regressed a little bit--with proper breathing (I've played instruments for years so I know how). What does this mean, specifically diet wise?

2. This morning I woke up dreaming of lego waffles and syrup, i had this insatiable urge for sugar and bread. Is this normal? how long will it last?

3. What are some "acceptable" to "encouraged" paleo-esque carbs? (Don't like potatoes, trying to like sweet potatoes, but I just don't know if I'm getting enough)

4. What is the most sustainable and fastest way to a 6-pack?

5. What running routines could I start to help with hitting my goals/allowing dietary leniency?

6. Anything else you'd like to add?

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eshlow United States. January 14 2012 00:10. Posts 5016

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1. Last workout session, I my vision started whiting out and I regressed a little bit--with proper breathing (I've played instruments for years so I know how). What does this mean, specifically diet wise?

2. This morning I woke up dreaming of lego waffles and syrup, i had this insatiable urge for sugar and bread. Is this normal? how long will it last?

3. What are some "acceptable" to "encouraged" paleo-esque carbs? (Don't like potatoes, trying to like sweet potatoes, but I just don't know if I'm getting enough)

4. What is the most sustainable and fastest way to a 6-pack?

5. What running routines could I start to help with hitting my goals/allowing dietary leniency?

6. Anything else you'd like to add?

1. If you're truly low carb, low carbing can affect your performance in the gym until your body gets used to it.

2. Yes, cravings are normal once you start to cut them out. Usually goes away after a week or two. Sometimes 3.

However, if you do want to supplement your performance in the gym some, add some fruit back in.

3. Sweet potatoes are good, fruit, veggies. Rice is technically not Paleo, but if it doesn't bother you I would add in some limited amounts if you really need more carbs.

4. Diet diet diet.. you seem to be on the right track

5. None right now... lifting + caloric deficit is enough stress on your body for now. Once you cut down the fat and start to eat more to increase muscle mass then maybe add some running back in

Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength

Catch United States. January 14 2012 01:14. Posts 584

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On a cut, less carbs on rest days than workout days correct?

Edit: Eh, I know to keep protein the same, but I don't know what to do with fats:carbs ratio .

Last edit: 2012-01-14 01:20:27

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eshlow United States. January 14 2012 03:28. Posts 5016

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On January 14 2012 01:14 Catch wrote:
On a cut, less carbs on rest days than workout days correct?

Edit: Eh, I know to keep protein the same, but I don't know what to do with fats:carbs ratio .

Yeah

You want most of your carbs post workout period

Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength