STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

[sneakerfan1]

Is a M-W-F (or something to that effect) workout split doing compound lifts each day be a good workout? Im severely slacking on my shoulder/chest days cause of my shoulder issue. I figure full body workouts, heavy on M, 20% less on W, light on F would be something to try.

Recommendations?

It's actually not something bad to try out for a while.  Great for building muscle and burning bodyfat.  Quick read from Jim Stoppani if you're interested: http://books.google.com/books?id=yb...s the staircase effect. Training each&f=false

Getting ready to attack a chest/back superset.  Yesterday I just kept it simple.  Figure I'll kick it into overdrive today.

 

[luckyluchiano]

Did Eliptical made my back feel soooo much better.

I`m gonna replace Sqauts and Deadlifts with Leg press and Leg Extensions. What are you guys thoughts on leg extensions? I here so many mix things.

That Indian Basami or whatever rice cooked with some Adobo went CRAZY. And Avacado +Chicken Combo = omg

12.2 oz of chicken, 1 cup of rice, 5 oz avocado, 808 calories and about or little under 80g of protein.

I`m actually liking Intermittent fasting, Ive never been one that needed to eat a million times a day, and having one nice size meal is cool, just gotta watch and make sure I hit my macros.

 

[awwsome]

Leg extensions are terrible for your knees.

If your squatting, leg pressing, calf raising, your leg's are getting enough work.
Since your taking off squats, just stick to leg press and calf raise.
Hope your back gets right g because Squats and Deads are irreplaceable IMO

 

[luckyluchiano]

Leg extensions are terrible for your knees.
If your squatting, leg pressing, calf raising, your leg's are getting enough work.
Since your taking off squats, just stick to leg press and calf raise.
Hope your back gets right g because Squats and Deads are irreplaceable IMO

yea, I think its time I get a lifting belt, I didnt want to get a lifting belt till I started squatting like 350-400lbs because I didnt want to become dependent on it, but I think I`m killing my back, I think my legs are strong because I can rep 275-315 easy, but i keep tweaking my back, even on the stance of form, this last time I felt pain off rip outta nowhere.

Do you reccomend calfraises on the leg press machine, or use the smith machine and put some weight on it.

 

[awwsome]

I'd do calf raises on the leg press if your gym doesn't have a seated calf raise machine or with dumbells if necessary.
I've been wondering about getting a belt as well, I'm not sure if I need one till I get to 2x bw but maybe I should just start now
But yea sharp pains in the back are definitely nothing to be played with. Sorry to hear that g, did you first feel it squatting? Taken vid of your form?

 

[luckyluchiano]

I'd do calf raises on the leg press if your gym doesn't have a seated calf raise machine or with dumbells if necessary.
I've been wondering about getting a belt as well, I'm not sure if I need one till I get to 2x bw but maybe I should just start now
But yea sharp pains in the back are definitely nothing to be played with. Sorry to hear that g, did you first feel it squatting? Taken vid of your form?

Yea I did warm of 10 135 then put 275 on it, in the middle of my first set of 5 I felt it, finished the 5 put the weights up and bounded from it lol. Sucks though I think it has something to do with me using a Smith Machine because thats all my apartment has for squat.

 

[durden7]

I'd do calf raises on the leg press if your gym doesn't have a seated calf raise machine or with dumbells if necessary.
I've been wondering about getting a belt as well, I'm not sure if I need one till I get to 2x bw but maybe I should just start now
But yea sharp pains in the back are definitely nothing to be played with. Sorry to hear that g, did you first feel it squatting? Taken vid of your form?

Yea I did warm of 10 135 then put 275 on it, in the middle of my first set of 5 I felt it, finished the 5 put the weights up and bounded from it lol. Sucks though I think it has something to do with me using a Smith Machine because thats all my apartment has for squat.

Squatting on a Smith machine is a terrible idea. No wonder youre having back pain.

If youre having back pain from squatting, a belt isnt the remedy. Itll only make the problem worse if anything.

 

[bjamez20]

I use a smith machine for squats too because of chronic knee issues. It helps me keep good form...or at least I thought it did.

Why's it bad to use it for squats? Or is it just better to use a squat rack?

 

[ootherocoo]

I never use the Smith machine to squat.  Because your "helped", you(someone) have the tendency to not use proper form, and lean back to much.

 

[dauldierce]

yea, I think its time I get a lifting belt, I didnt want to get a lifting belt till I started squatting like 350-400lbs because I didnt want to become dependent on it, but I think I`m killing my back, I think my legs are strong because I can rep 275-315 easy, but i keep tweaking my back, even on the stance of form, this last time I felt pain off rip outta nowhere.
Do you reccomend calfraises on the leg press machine, or use the smith machine and put some weight on it.

Yea I did warm of 10 135 then put 275 on it, in the middle of my first set of 5 I felt it, finished the 5 put the weights up and bounded from it lol. Sucks though I think it has something to do with me using a Smith Machine because thats all my apartment has for squat.

I read squat 350-400lbs and was shocked

Than I seem smith machine


Son I'm disappoint.

Smith machine is a joke IMO.

U might be squatting lot on smith machine but I'd u use free weight barbell it's Wayyyyyy tougher. I feel like smith machine takes away some natural movements.

But whatever works for y'all do it.

 

[miniojw]

I use a smith machine for squats too because of chronic knee issues. It helps me keep good form...or at least I thought it did.
Why's it bad to use it for squats? Or is it just better to use a squat rack?

I also have knee issues. I will never use a smith machine for squats. I was doing 315lbs when I hurt my knee again and I just stopped doing it until the pain went away. Now I'm working squat back into my routine and going lighter. I've been going 225 lbs for about a month. My knee is feeling better and now I'm putting more weight on. I might not hit 315 lbs again until maybe feb but that how the game goes.

 

[durden7]

I use a smith machine for squats too because of chronic knee issues. It helps me keep good form...or at least I thought it did.

Why's it bad to use it for squats? Or is it just better to use a squat rack?

Always use a squat rack.

The squat movement doesnt have the bar in an entirely vertical path throughout the movement. The movement needs to be "free".

You cant keep good form if the movement is being aided.

It just puts the body in a weird position.

 

[bigboss]

Machines take away the task of having to balance the weight in whatever exercise your doing. It's not like you don't have the strength to do the weight it's just your taking out a big portion of the equation by not having to worry about balancing the weight as you lift.

 

[luckyluchiano]

yall acting like I want to use the smith machine. Thats all we have to do squats on.

 

[sneakerfan1]

You can get somewhere close to good form with the Smith Machine squat, but I hate that exercise more than any other.  As long as you're not stepping forward and going down at a 90 degree angle like I see some of these dudes doing, it's not terrible.  Always have to shoot for that 45 degree angle.  Dumbbell squats are more than good enough.  Smith machine puts unnecessary stress on the spine with that fixed position.

Today was one for the books...first time in quite a while a workout brought me to the verge of puking.  I blame my lack of hydration today.  Didn't get anywhere near the 1.5 gallons I usually shoot for.  I'll be lucky if I hit 64 ounces.  Did a pretty nice chest/back superset then got peer pressured into hitting obliques hard as hell.  Finished up with some light cardio.  That avocado up there is calling me.

  May have to kill the one I have left.

 

[stuntman mike]

maybe try pistol squats or dumbell squats instead of the smith? i thought you're only supposed to do hack squats in the smith? either way, i don't ever use the smith machine for anything.

 

[awwsome]

Machines take away the task of having to balance the weight in whatever exercise your doing. It's not like you don't have the strength to do the weight it's just your taking out a big portion of the equation by not having to worry about balancing the weight as you lift.

It doesn't allow natural movement though which leads to injury.
Balancing the weight is a big part of every movement because that's how you gain good form.
Also it isn't a good indicator of your actual strength in the movement. I've seen dudes bench 200+ on the smith but struggle with 50 lbs less on the free weight.
If all your gym has is smith, your better off with dumbbells/body weight stuff. Switching gym's is the best option though if possible.

 

[luckyluchiano]

I`ll stick to my free gym lol

 

[maicolkickhead]

POG is my favorite you tube fitness channel, chris jones is a funny dude and gets me hyped to work out
elliot is a close second tho

 

[651akathepaul]

Looking for those who have done extensive research or know from personal experience...

Do we consume too much protein? Please say yes. I'm sick of trying to stuff my face at the end of the night just to hit my protein numbers.

 

[sumrndmdude]

I`ll stick to my free gym lol

just unscrew the barbell from the smith machine and you'll be good 

 

[Betonblck]

I did 8 sets of 15 reps of squats @135lbs, bench at 135lbs and 125lbs, and lat pull downs on a machine at 105lbs on Saturday and my body is still too worn out to work out today.

Crazy. I only used the machine for the lat pull downs because my body was already getting weak from all the other sets.

I'm going to try to get back at it tomorrow, different routine of course, but can't believe that I'm still burnt out from that workout.

 

[stuntman mike]

that's pretty high volume for the squats and that's 2 big compound movements.

 

[awwsome]

You can squat and bench the same day, I do it all the time.
Definitely not that many reps though, you might as well just lift heavier instead just exhausting your cns with so many reps.

Looking for those who have done extensive research or know from personal experience...
Do we consume too much protein? Please say yes. I'm sick of trying to stuff my face at the end of the night just to hit my protein numbers.

1g per pound of lean body mass if your cutting.
1-1.5g per pound of your goal LBM if your bulking.

Anything more than that goes to waste

 

[Betonblck]

You can squat and bench the same day, I do it all the time.
Definitely not that many reps though, you might as well just lift heavier instead just exhausting your cns with so many reps.

I normally do full body and was just trying something different but man, I don't know that I've ever felt like this on the 3rd rest day.