The workout topic

You are a beast, my dude.

I started training like 2 years ago. Deadift 1rm id at 400lbs now. My bench sucks. Squats are middling.

I swear I remember your name from the Martial Arts board a long time ago regarding working-out, but anyway damn, a 400 deadlift in 2 years is impressive.

Thanks. I have weirdly strong pulling power relative to everything else. Built like an orangutan.

I used to post there occasionally - was into fighting and dieting but not training

I hate going to the gym. Saw a dude go up to a chick in the middle of working out and adjusted her equipment without saying anything and then tried to small talk her. She politely told him to go away. Then some other chick was sitting at the chest press the whole time just texting her phone for like 20 minutes. Everytime me and other people went up and asked if she was done, she said "no", would do a quick rep, and then go back to sitting her texting >_> I really need a home gym lol

PPP, how do i get bigger forearms/wrists?

1. Train them like any other muscle - specifically and with some sort of progressive overload. Specific wrist exercises might be wrist curls.
2. Indirect exercises like deadlifts, rows, pullups or farmers carries. Only problem here is that you typically dont want your grip to be the point of failure for these exercises. Like presumably you row to make your back bigger, not make your wrists bigger.
3. Move wrist exercises up the order on your program. 3 lazy sets at the end of a workout probably isn't enough.
4. Eat, brah
5. Bow to the genetics gods

I started working out a bit yesterday. I've started and gave up many, many times over the years. Just doing some petty stuff with some dumbbells. For the first time though, I didn't feel like complete crap after the workout and the next day after doing it. I actually felt good for the first time ever when I got done yesterday. I was basically this:

https://gamefaqs.gamespot.com/a/user_image/9/1/1/AAO8B9AAEVE_.jpg

• consistency beats optimal every time. 3 crappy workouts a week for a year will always net significantly more gains than 6x a week for 2 months and then burnout.
• build momentum (like a snowball down a hill) by starting out smaller and slower than you think is necessary. Figure out a level of exercise you can maintain with little to no mental energy every day of the week. For me that was basically 20 minutes of not very heavy exercise per day for 3 months to start with. As long as I did something - even if it was 15 minutes of walking or 10 minutes of yoga - that was enough to start with.
• Make habit building the number 1 objective, long before making muscle gains.

Basically I used to go super hard and heavy and then quit and wondered why I could never get the knack of it. That was the wrong approach.

Working out is actually fucking bullshit

b 300
s 260
d 350

these are my stats after 10 years

it just doesnt work for some people man

Think I remember you saying this before. And you definitely routed out diet/protein/stress/sleep as factors? Like have you ever tried bulking?

Anyway a 300lb bench isn't bad at all dude. Also how is it bigger than your squat and nearly bigger than your dl, lol

Im 6ft 205lbs which is the heaviest Ive ever been

even if I have been stressed and lacking sleep I should be further along than I am after 10 years

idk about the bench, genetics

can

I'm always a bit reluctant when people blame their genetics because usually they just haven't tried very hard but I dunno, sounds like you have.

I've been off CE for a few years and I'm glad to see that PPP is still killing it in the weight room. You were a massive inspiration for me, and I appreciate all the lifting knowledge you've shared with CE. And shit Pinky you're turning into an inspiration for me too, when the fuck did you get so strong? Lol

Idk some people grow like fucking weeds. I remember reading a study where untrained men were given the same lifting program and while all saw gains, the proportion of gains were different, i.e. bottom 25 percentile saw 10% gains, median saw 30% gains, top 25 percentile saw 80% gains.

I think it's really shitty to compare yourself to world class body builders and think of any total as mediocre. Yeah, you want to keep progressing, but the comparisons are gonna kill you.

Hey pow pow, advice on not good morning-ing my squats as I do here (reps 4 onwards are particularly bad).

https://www.youtube.com/shorts/lVmuiM5O74g

I suspect it's that I'm not actively bracing when coming out of the hole?

I've been off CE for a few years and I'm glad to see that PPP is still killing it in the weight room. You were a massive inspiration for me, and I appreciate all the lifting knowledge you've shared with CE. And shit Pinky you're turning into an inspiration for me too, when the fuck did you get so strong? Lol

Personally I've been on and off the past few years, I'm a bit scatterbrained because I'm trying to focus on both running and lifting, I have a hard time getting good at both at the same time. I ran a half marathon last year and I did well enough but it was slower than I wanted, so I've decided to relegate running behind lifting. I'm actually kicking ass at lifting the past few months, I'm doing a Smolov Jr bench press cycle (which is stupid for someone not on gear but whatever) and I'm seeing gains. The volume is killing me though so when I complete this I'm going to stick with an Intermediate program for the foreseeable future. For specifically increasing my bench, I'm thinking 531 or Juggernaut Method. Anyone have any other recommendations? Currently 6', 195lbs, started the cycle with a calculated max of 208lbs (which is way lower than my ATH of 250 I hit back in college)

PPP, how do i get bigger forearms/wrists?

I've seen much worse than that, but some things you can do: more ab work like ab rolling and planks, get a belt for use on your top-set, think about sitting back on your heels more and rising with your shoulders first, and experiment with a low-bar set-up vs high-bar.

While we're at it, 330lbs for 5 sets of 2.

https://www.youtube.com/shorts/qtAHPlHz0FI

Pinky you ever try squat shoes? Really helped me with my back angle. I bought Do-win's like 15 years ago and they're still holding up. I could never squat without them

Looks pretty damn solid. Only thing I notice is that it looks like maybe your back angle is opening too soon. If I remember correctly from what I read from Rippetoe, the back angle should stay the same until the bar hits your knees, then you open up. So more leg drive at the bottom

But I'd wait for the guru PPP to chime in with the real answer lol

I don't think I have the mobility for high bar squats, my femurs are pretty long and my ankles stiff af.

pinky0926 posted... using planks to wake things up a little before squatting.

But y'all are dope af. Stay strong kings.

heavy weight for low volume is recommended when losing weight

I just want to make sure I understand this. If I want to lose weight, I should do heavy weights and short reps? And I guess if I want to gain muscle, I should do lighter weights with more reps?