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I appreciate the help bwood056, I told my dad and he said the Dr. would say to quit lifting or get scoped I gave him that get the hell outta here look and he laughed. Im gonna take it easy and lift around it for a while.
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Yup, base your workouts around the compounds:Originally Posted by 2LipsLegit
Originally Posted by FIREPOWER23
bkmac wrote:
I found this thread just now on Page 8.
Anywho, I've asked this time and time again, but always get overlooked.
I want to start preparing for the FDNY (Fire Department) exam, and so I need to start bulking up in hopes of passing the physical exam.
What workouts do I want to do to bulk up, and how do I want to eat? Mind you, I want to work on my abs as well, so I do not want to gain any fat that will hinder my ab progression.
To bulk up you'll need heavy compound lifts and to up your calorie intake -lots of protein and clean complex carbs throughout the day. It's inevitable that you will add fat to your mid-section.
Find out exactly what drills you'll be required to do for the exam and work on those, improving your times etc.
Originally Posted by Yankeephan87
I just cant progress my flat bench, It says around the same range, any ideas? 5x5?
2 sets at 5x repsOriginally Posted by itzbooranss
Originally Posted by Yankeephan87
I just cant progress my flat bench, It says around the same range, any ideas? 5x5?
Same here.
been stuck on 185 x 4 reps for the past month
Get evaluated by a professional, preferably someone that deals with soft tissue work as well. An internet diagnosis won't do anything for you. ART, Graston technique, Rolfing, Fascial Abrasion Technique, etc. practitioners are a good resource to start with. Any of them should be able to atleast diagnose it. If the only tool you have in your tool box is a hammer, everything looks like a nail. That's the case with orthopedic surgeons. In the meantime, apply moist heat, anti-inflammatories, foam roll/self myofascial release, and do low intensity, high volume mobility work(preferably with resistance bands).Originally Posted by Steamin Beamin
Looking for some help guys I slightly injured my shoulder a few weeks ago felt like a strain nothing bad. I took a week and a half off to feel better and went back to the gym today, got a little excited and maxed out on bench at 365. The shoulder felt fine after and I went on to flys and first rep I felt a pop, now the shoulder is killing me from pec to shoulder area any advice on a quicker recovery? Don't want to but might set an appointment with a Ortho mid december if nothing works.
Ditch the carbs pre workout. You'll have better focus and better performance without them. Ideally, eat a low carbohydrate meal an hour or 2 before your workout. Either that or take 20g BCAA's preworkout.Originally Posted by NT Brah
Anyone here workout on an empty stomach? I don't choose to but at the moment it's my only option. I come to the gym straight from work in the evenings. There's a 7/11 right next door so I get a banana and granola bar and wash it down with my pre sup, but that's not enough. I
was thinking of packing a small meal and eating it on my way to the gym cause I can see that it's already putting a toll on my body. My motivation is at an all time low, I'm carb depleted, and I just don't feel like finishing my sets sometimes. I also catch myself yawning in between
them. I just want to hear how some of you do it.
Accumulate some volume. 7 sets of 5 with your 10RM for 6 workouts. 41X1 tempo. 4 second eccentric, 1 second pause, explosive concentric, 1 second pause at top.Originally Posted by Yankeephan87
I just cant progress my flat bench, It says around the same range, any ideas? 5x5?
Originally Posted by I3
Man how do you get that aesthetic line down the middle of your pecs?
Ive been doing all sorts of chest exercises, BB incline/flat, DB incline/flat, flat flys, pec dec, push up and weighted dips (all in separate workouts) - its starting to show, but is there any specific exercise that will target it more? Its beginning to hit summer here and im after that Zyzz aesthetic lol
On a side note, dropped squats + deadlifts for nearly a month now - getting big withdrawals which is good so I can look forward to them again. The only thing now is I have a nagging hip flexor/muscle above my glutes that stings if i make a sudden movement i.e. reach to the floor randomly fml
Originally Posted by JohnnyRedStorm
Are squats an absolute necessity to pack muscle? Whenever I do legs I usually just lunge, leg press, and a few other stuff.
I dont think so but I still like doing squats when I canOriginally Posted by JohnnyRedStorm
Are squats an absolute necessity to pack muscle? Whenever I do legs I usually just lunge, leg press, and a few other stuff.
Your core is getting plenty of work when you do compound lifts like squats and deadlifts, so it is true that isolation exercises aren't necessary.Originally Posted by scshift
Is it legit or is it broscience that ab isolation exercises are unnecessary for abs?
I've read on multiple sites, including bodybuilding.com and simplyshredded that ab exercises like crunches and leg raises are unnecessary, and that squats and deadlifts (along with other exercises like rows, standing presses, etc.) are sufficient for getting abs.
Can anyone confirm this? I remember one NTer posting a pic and saying he only squatted/deadlifted.
Originally Posted by blackxme
Your core is getting plenty of work when you do compound lifts like squats and deadlifts, so it is true that isolation exercises aren't necessary.
Regardless of what you do for abs, it's important to remember that abs are made in the kitchen. Without the proper diet you won't have visible abs.