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  1. #141
    Artisan Conquerer Halla74's Avatar
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    Quote Originally Posted by wolfy View Post
    Here is a really good article on setting up a home gym

    Sick of Your Gym? Part 1 By Dave Tate
    Sick of Your Gym? Part2 (How to Start a Private or Home Gym)

    There are a few more articles in the series. The second one is about how to start a gym. Here is the list of articles.

    This one is funny Sick of Your Gym, Part 6; Metro-Sexuals Be Damned!
    Kick ass articles, Wolfy! I just bought everuy piece of equipment I could jam into my Mom and Dad's basement when I was a kid...I had no real strategy.

  2. #142
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    I got a smith machine. Never really used the smith part thought, thinking about taking the bar off because it just gets in the way. I basically use the front pegs to hold the oly bar between sets and the cable portion. Never really even tried the smith bar on it. Everything I do is either cable, free weights, or body weight type movements.

    Quote Originally Posted by Winged View Post
    Heyla all... so here's my query: I want to be able to tumble, do handstands and springs, pullups, plio-pushups, be more agile, manipulate my body in that manner.

    I all ready have a good amount of muscle for my sex and size, and don't mind the idea of gaining more lean muscle mass or becoming a bit more streamlined... but either way I'm wondering if there are suggestions/plans somewhere for that kind of goal (and exercises that work more efficiently toward that end) as opposed to specific strength gains or "I want to gain __ inches in my biceps and thighs by September".

    Thanks for any assistance ye can give.
    To get better at those, do them. Do pullups with all different grips, do static holds, same for pushups, do regular, explosive, static holds at the bottom. For handstand pushups you will have to start with military presses. When you can do sets of 3 sets of 5 around 80% of your body weight you should be able to do handstand pushups. I do them starting from a headstand. My balance still sucks so I fall quite a bit when I hit the top and end up starting back in a headstand.

    My goals are like yours. I wanted to be able to do a planche and a front lever, and hand stand pushups. Its more for agility. The closest I can get to a planche is tucking my elbows in my stomach and holding my balance my balance. This is used in break dancing. A front lever I can get to, but not hold for more than a second or 2. For this on my heavy days I do heavy pull overs really stretching it. I alternate between things and dont really have a set routine. I just give it my all everytime and alternate a few heavy weeks with weights and then move to body weight stuff for lots of reps and its been working.

  3. #143

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    Weightlifting

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    Powerlifting

    [YOUTUBE="CkF_tHlJa_A"]Andy Bolton Training DVD preview[/YOUTUBE]

  4. #144

  5. #145
    Senior Member yeghor's Avatar
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    How strong are you?

    Shoulder width pushups (in one go) = 20
    Slightly wider than shoulder width grip pullups = 8
    Bench Max 1 repetition = 80 kgs = 0,9 x Body Weight
    Squat Max 1 repetition = 100 kgs = 1,1 x Body Weight
    Regular Deadliy Max 1 repetition = 150 kgs = 1,6 x Body Weight

    I've been training for 2 years in gym and this is what I could achieve.

  6. #146
    Senior Member yeghor's Avatar
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    Freeletics:


  7. #147
    Male johnnyyukon's Avatar
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    Quote Originally Posted by avolkiteshvara View Post
    Only the girls use machines.
    Generally speaking, yeah. But as I mention below, one huge benefit is you don't need a spotter, so you can safely go til total failure.

    Quote Originally Posted by Feops View Post
    Any thoughts on Smith machines versus a cage + freeweights?

    I think I'm going to have to go one way or the other soon. I can't get enough weight overhead from the floor to really properly weight my squats.
    Ok I haven't read all this but you are trying to build a home gym so you can do some serious squattage?

    Yeah, I think you'd have to get some kind of rack. I don't know why it has to be a smith machine though. Much more expensive. The only benefit I can think is it's safer, especially if you're by yourself cuz you can set stop marks.

    As for you bench press. Are you plateauing? I can't believe I found this article because it's been like 8 years since I read it but it's about increasing your 1 rep max by 50lbs. I wouldn't even link it but I've tried it, twice. And it WORKED. For me and my friends. A lot of it has to do with negative sets, so either have a spotter or use machines (that's one beauty of machines).

    It's wordy at the beginning but you can skip straight to the actual routine:


    Add 50LBS To Your Bench Press


    As far as what to eat to gain, vitamin D milk if your body tolerates it. And as much as you can drink, haha.

    I'm an ectomorph and 30 and been lifting since I was 17 so I know a thing or too about trying to put on weight. After all the years to stupid advice and supplements I tried, D Milk was the only thing that seemed to make a HUGE difference. Like 15-20lbs in a month 1/2. I was lifting at the time of course.

    Also, 5 X 5 Strong Lifts is THE best all around mass making program I've ever found (again, if you're interested, just skip to the actual routine).

    It's 5 compound lifts done a 3 times a week, but not 5 per workout. Like Monday you do squats, bench press, row.
    I've had this ice cream bar, since I was a child!

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  8. #148
    likes this gromit's Avatar
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    Free weights also have a functional benefit in that you are forced to stabilize, recruit different muscles and neural pathways, since the movement isn't fixed in a single plane.
    Your kisses, sweeter than honey. But guess what, so is my money.

  9. #149

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    Quote Originally Posted by yeghor View Post
    How strong are you?

    Shoulder width pushups (in one go) = 20
    Slightly wider than shoulder width grip pullups = 8
    Bench Max 1 repetition = 80 kgs = 0,9 x Body Weight
    Squat Max 1 repetition = 100 kgs = 1,1 x Body Weight
    Regular Deadliy Max 1 repetition = 150 kgs = 1,6 x Body Weight

    I've been training for 2 years in gym and this is what I could achieve.
    Shoulder width pushups (in one go) = 100+
    Slightly wider than shoulder width grip pullups = 20 something
    Bench Max 1 repetition = 115kg I am 75
    Squat Max 1 repetition = 150 kgs
    Regular Deadliy Max 1 repetition = 220kg

    I have been training twenty years off and on

  10. #150

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    Quote Originally Posted by gromit View Post
    Free weights also have a functional benefit in that you are forced to stabilize, recruit different muscles and neural pathways, since the movement isn't fixed in a single plane.
    yes, very good. *bows respectfully*

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