Gym And Supplement Discussion

[Nee-san]

I've made phenomenal gains in my right forearm by jerking off 4 - 5 times per day.

[dezz]

I've gone through something like 15kg (maybe even more actually) of the BN WPI, as has my mate...No bloating for either of us..

Also using their casein and no issues there either

[S T A R 3 3]

I've made phenomenal gains by pretending to go to the gym and throwing out my e-stats online.

My BN experience has only come about 4 weeks prior to Christmas.. and I've been using BN protein (whey/casien) for the past 6 months. So I'm surprised as anyone else.

So far this week I've dropped BN, still 'bloaty-ish' but will keep an eye on any changes. Tell you what.. Syntrax Matrix - Cookies and Cream.. best. ever.

[Birds]

Serious question...

Have been doing deadlifts for about 2 months now. I started low in weight (10x60kg) just to get technique downpat, but have since worked my way up to 10x80kg, 10x90kg and 9x100kg. Here's my problem: back wants to keep going, grip is slipping, hence the 9 reps.

It's probably more reps than most people do for deadlifts, I know it's supposed to be a low volume / high weight exercise, but I'm somewhat obsessive about 10 reps for most exercises. Still, these aren't huge weights so I should be able to crank them out. Potential setbacks I can think of:

- I use a pronated grip, I'm most comfortable with this and I'd prefer not to use a mixed grip if I can avoid it. Just doesn't feel "right" to me.

- I wear gloves...again, prefer to keep this. Skin is friggen soft so my calluses get out of control if I don't

- Deadlifts are performed at the end of my "pull" day, which is a grip intensive workout...consequently by the time I get to deadlifts, my fingers/hands are worn from pulldown, rows, cables etc. It's a back intensive day too, which is why I stick deadlifts at the end, cause I don't want to wear out my back too early and be screwed for the rest. But again, back wants to keep going, it's grip that's the issue.

Suggestions on how to improve grip? Will my grip improve with forearm strength over time, i.e. am I expecting too much too quickly from deads?

[KezR33]

Do grip strength excersies, mixed grip or hook grip. Gloves will be hindering your grip too.

I personally use hook grip which can be painful if you're not used to it.

Also, you should do deadlifts first on back day.

Edited January 11, 2012 by KezR33

[Trozzle]

Serious question...

Have been doing deadlifts for about 2 months now. I started low in weight (10x60kg) just to get technique downpat, but have since worked my way up to 10x80kg, 10x90kg and 9x100kg. Here's my problem: back wants to keep going, grip is slipping, hence the 9 reps.

It's probably more reps than most people do for deadlifts, I know it's supposed to be a low volume / high weight exercise, but I'm somewhat obsessive about 10 reps for most exercises. Still, these aren't huge weights so I should be able to crank them out. Potential setbacks I can think of:

- I use a pronated grip, I'm most comfortable with this and I'd prefer not to use a mixed grip if I can avoid it. Just doesn't feel "right" to me.

- I wear gloves...again, prefer to keep this. Skin is friggen soft so my calluses get out of control if I don't

- Deadlifts are performed at the end of my "pull" day, which is a grip intensive workout...consequently by the time I get to deadlifts, my fingers/hands are worn from pulldown, rows, cables etc. It's a back intensive day too, which is why I stick deadlifts at the end, cause I don't want to wear out my back too early and be screwed for the rest. But again, back wants to keep going, it's grip that's the issue.

Suggestions on how to improve grip? Will my grip improve with forearm strength over time, i.e. am I expecting too much too quickly from deads?

Firstly, Nancy, calluses are manly....lol kidding

I too find this to be the case to some degree - just can't hold on long enough to really work the back, though I use alternate grip (one hand facing forward, one back) and just try to swap each set. With deadlifts and squats I will still use the same set structure as you with your exercises - 60kg x2, 90kg x2, 120kg x2. Since I'm doing 2 sets of each weight, I swap my grip each time. Makes things feel a bit more even.

Though I would perhaps suggest inward wrist curls (whatever they'd be technically called) with a barbell on a bench for forearm strength. I assume that would assist with grip strength...I honestly have no idea

[Dani Boi]

1. Don't use gloves for deadlifts

2. Don't do deadlifts at the end, do them at the start with proper warm-ups i.e. 50% weight, 65% weight then your max for 6 reps or whatever rep range you choose.

3. Don't pick up the bar with your palm but instead pick it up closer to where your fingers meet your palm.

[R31Nismoid]

Ye as others have said - Deadlifts come first not at the end. That'll make a big difference.

And drop back to 8 reps max and up the weight!

[GTR_JOEY]

Speaking of deadlifts, did half a dozen sets tonight for the first time in a fortnight

Last 3 sets were

170kg x 3

140x10

130x10

No straps

Edited January 11, 2012 by GTR_JOEY

[NickR33]

just spent 2 weeks in byron bay and although I tried to get walks and swims in every day I'm feeling like I need a heavy gym session badly... only upside is I've actually got a decent tan for once

still can't totally get rid of gut flab... was doing the fasted cardio morning walk thing but kinda offset it by drinking all afternoon lol... really annoying, need to get rid of that last bit round my lower abs and lower back... every time I almost get there I ruin it by eating and drinking like a fat bastard... but when your on holiday you gotta do what feels good hehe

some seriously ripped surfers up there... hitting the surf everyday is a great workout, paddling a board great for your shoulders/back... dudes are built but lean as... made me all jelly

in the plus column I did get one 'holy shit your back is huge' from a mate who hadn't seen me with the shirt off in a while... nohomo of course

sigh... back to the grind

[TTT]

Birds - you've mentioned many times that you are not after outright strength, so I don't see why you wouldn't use straps.

sets of 10 on deadlifts are farking hard.

since you've already ruled out all the best options ie, alternate grip, no gloves but with chalk, straps are the only answer if your insisting on sets of 10.

Quick question.

do you do Bent over BB rows or chins?

if so, what set x reps and what weight?

[Husky33]

Serious question...

Have been doing deadlifts for about 2 months now. I started low in weight (10x60kg) just to get technique downpat, but have since worked my way up to 10x80kg, 10x90kg and 9x100kg. Here's my problem: back wants to keep going, grip is slipping, hence the 9 reps.

It's probably more reps than most people do for deadlifts, I know it's supposed to be a low volume / high weight exercise, but I'm somewhat obsessive about 10 reps for most exercises. Still, these aren't huge weights so I should be able to crank them out. Potential setbacks I can think of:

- I use a pronated grip, I'm most comfortable with this and I'd prefer not to use a mixed grip if I can avoid it. Just doesn't feel "right" to me.

- I wear gloves...again, prefer to keep this. Skin is friggen soft so my calluses get out of control if I don't

- Deadlifts are performed at the end of my "pull" day, which is a grip intensive workout...consequently by the time I get to deadlifts, my fingers/hands are worn from pulldown, rows, cables etc. It's a back intensive day too, which is why I stick deadlifts at the end, cause I don't want to wear out my back too early and be screwed for the rest. But again, back wants to keep going, it's grip that's the issue.

Suggestions on how to improve grip? Will my grip improve with forearm strength over time, i.e. am I expecting too much too quickly from deads?

Ok, i'll go through some options for you.

-Doing deadlifts first will mean your grip will be a bit stronger, however it's not going to strengthen your grip as you'd know.

-Using alternate grip will mean you can lift more, alot more, but will again not really strengthen your grip directly, however the extra weight lifted will have some transfer to your grip.

-If you want to lift with a pronated grip, then i'd suggest start using the hook grip as above. Painfull for a while, but well worth it.

-Gloves will lower your grip somewhat as opposed to chalk, but if you want to wear them so be it.

A long time ago i had the same issue, where my grip used to fail before my back/legs. For myself, i used and still do use captain of crush grippers to keep my crushing grip in check, and for static grip i did alot of farmers walks. These two will transfer over to your deadlift tremendously.

Just remember, doing an overhand grip without using hook grip means your grip will fail alot sooner. Even with a hook grip it takes alot of practice and training. Overhand i reckon i could do maybe 140-150 for a few, but alternate I'll have no problem at all doing 140 for 20reps, with grip still not being an issue.

But in answer to your question, buy some coc grippers and do heavy farmers walks a few times a week.

[Trozzle]

do heavy farmers walks a few times a week.

This. If I ever remember farmer's walks, I usually do 20kg in each hand for about 100m give or take. By the end my delts (f**k knows why) and my forearms are on fire.

[KezR33]

This. If I ever remember farmer's walks, I usually do 20kg in each hand for about 100m give or take. By the end my delts (f**k knows why) and my forearms are on fire.

That's not a farmer's walk! My girlfriend does that after a day at Chadstone. Farmer's walk should be so heavy it threatens to (and does) rip your callouses off.

[GTR_JOEY]

That's not a farmer's walk! My girlfriend does that after a day at Chadstone. Farmer's walk should be so heavy it threatens to (and does) rip your callouses off.

Bahahaha

He's got u there mate

[Trozzle]

I agree lol, it's not heavy but is always at the end of my session hence I can't really hold onto much more than that for a useful length of time anyway!

[Tangles]

8 sessions in, fkn loving it. Working hard and growing again; past 3 sessions been working out for 90mins. Dropped midrift fat and gaining muscle quickly.

Started supp intake this week, jack3d pre shake, post shake of fish oil + 50g whey protein + 60g dextrose monohydrate + 10g creatine + 10g BCAA powder

Query - not real sure what I can do with my legs seeing Im 2m tall but have no kneecaps.

Squats, leg extensions, lunges, etc are out. Cant kneel nor squat.

I start off with standing calf raises, laying hamstring curls, standing hamstring curls to finish them off, seated horizontal leg press (must be careful considering patella tendon takes the load), and today added in a seated leg curl (legs horizontal pulling down to seated position). All up thats around half hour..... anything else I could consider adding in? Using cable 'Panetta' machines besides the calf raises.

Then move onto upper body work for 40mins, gut crunches and 5km bike work to finish off.

[GTR_JOEY]

Edit just read the post again properly

Tried roman deadlifts for ur hamstrings? Maybe half leg press for ur quads, would be easier on ur knees

Edited January 14, 2012 by GTR_JOEY

[SKITTLES]

-Using alternate grip will mean you can lift more, alot more, but will again not really strengthen your grip directly, however the extra weight lifted will have some transfer to your grip.

+1

With slipping grips with deadlifting;

Hold the bar with one hand facing away from you, and one facing towards you, and alternate hands with sets.

100KG isn't that heavy... just close your eyes, focus on keeping form and holding on... you should be fine after a couple weeks.

[GHOSTrun]

Possibly a dumb question, Tangles what do you mean you have no knee caps, like literally?