PebHmong Discussion Forum
Life & Living => Health & Fitness => Topic started by: Traps on June 25, 2013, 05:41:21 PM
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http://youtu.be/hIPe0xak4NM (http://youtu.be/hIPe0xak4NM)
Everyone has their own unique progression story to tell so I figured I'll just share some of the things I did to get from 210 lbs to 170 lbs. Hopefully, you'll find some of this info helpful even if your goal isn't exactly the same as mine.
1. Tracked protein to make sure I was getting at least 1 gram per pound of bodyweight (this was the only macro that I calculated).
2. Reduced overall calories mainly from carbs (not because carbs make you fat)
3. Carbs mainly came from cream of wheat, white rice, white bread, veggies, and fruits. I guess white rice and bread aren't so bad after all (no thanks to broscience).
4. Fats mainly came from my protein food sources, olive oil, and fish oil. Occasional peanut butter and varies nuts.
5. Proteins mainly came from chicken, beef, eggs, milk, and protein powder.
6. Supplements included protein powder, creatine monohydrate, probiotics, Xtend BCAA (not necessary but I use it to mask the taste of my caffeine tabs and I feel that the citrulline malate gives me a better pump), caffeine tablets, glucosamine, chondroitin, MSM, fish oil.
7. I trained Monday (pushing), Wednesday (pulling), and Friday (lower). About 1.5-2 hours each session.
8. Used progressive overload. Either trying to increase load or reps for at least one compound exercise each week.
9. The majority of my exercises are basic compound movements (squats, bench, deadlifts, pullups, dips, pushups, barbell rows).
10. I didn't really started seeing my abs pop out until I started doing weighted crunches. Isometric ab exercises has it's place but it does very little for abdominal hyperthrophy.
11. The only structured cardio I did was my 5-10 minute warm prior to my lifting. I feel that traditional long steady state cardio is absolutely not needed to get leaner. 10 reps of heavy squats or 40 reps of dips makes for good cardio in my opinion.
Well, that's all I can think of for now. I'm definitely not in the same level of leanness as a competitive bodybuilder but I think I did well for someone who just wanted to get leaner without logging everything that I ate.
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Awesome! Looking good! No homo, haha... I'm 5'7", 145 and I'm trying to gain more mass. I want to be at least 170 lbs to 180 lbs, but I'm having a hard time. My metabolism is super fast and I can't seem to get myself to eat a crap load of food on a daily basis because it just makes me feel all bloated. I workout 3 times a week alternating different muscle groups and I also take supplement such as protein shakes and multivitamins, but my results remain steady. Any suggestions?
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Good job bro!
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Wow and Wow! That is such a big transformation! Great job! I wished I had the motivation.. argh!
Thanks. Just make it a habit so you won't have to rely on motivation.
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Good job bro!
Thanks bro
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How long did it take you? I need to drop some fat and up some muscle in.. lets say.. 6 weeks. WHAT CAN I DO?!!
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Awesome! Looking good! No homo, haha... I'm 5'7", 145 and I'm trying to gain more mass. I want to be at least 170 lbs to 180 lbs, but I'm having a hard time. My metabolism is super fast and I can't seem to get myself to eat a crap load of food on a daily basis because it just makes me feel all bloated. I workout 3 times a week alternating different muscle groups and I also take supplement such as protein shakes and multivitamins, but my results remain steady. Any suggestions?
You just need more calories. Solid food will make you fuller so you might have to go with liquid calories. I got up to 210 lb by adding in an extra protein shake mixed with a couple teaspoons of peanut butter and whole milk. Also, if you expect to have a low bodyfat at 180 lbs then you either have to bulk up to 200 lbs then do a cut or you could cycle your calories and do a slower bulk with minimal fat gain. However, you'll gain some fat whether you take the fast route or slower route.
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You just need more calories. Solid food will make you fuller so you might have to go with liquid calories. I got up to 210 lb by adding in an extra protein shake mixed with a couple teaspoons of peanut butter and whole milk. Also, if you expect to have a low bodyfat at 180 lbs then you either have to bulk up to 200 lbs then do a cut or you could cycle your calories and do a slower bulk with minimal fat gain. However, you'll gain some fat whether you take the fast route or slower route.
Cool. Thanks for the feedback...
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How long did it take you? I need to drop some fat and up some muscle in.. lets say.. 6 weeks. WHAT CAN I DO?!!
Well, if 6 weeks is all you have then I suggest you try to get the hook up with anabolic steroids. Building muscle takes time especially for individuals who aren't chemically enhanced.
It took me a little over a year to get from 210 to 170 and I did lose some muscle mass along the way. For novices who don't have much muscle mass to begin with, the process might take longer.
You can't lose fat and increase muscle simultaneously (unless you're a true beginner or on drugs). You can decrease fat and minimize the loss of muscle or increase muscle and minimize the increase of fat. You maintain muscle mass while cutting by getting enough protein and lifting heavy enough so that you give your muscles a reason to stick around while you're in a deficit.
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Things that I do for my diet that I hope will help you guys get some ideas for better nutrition.
Typical meal for me. Usually lean beef or chicken mixed with veggies along with some white rice. The amount of rice is usually lower on the days I don't workout.
(http://i1081.photobucket.com/albums/j349/Shoua59/IMG_1000000416.jpg)
How I prep my food on the weekends. I weigh out my meats to calculate the protein content. Each of the bags with beef is 100g which equates to about 30g of protein. Each of the bags with chicken is 200g which equates to about 45g of protein. The veggies aren't measured but are chopped and bagged for convenience. My prep time on the weekends usually takes about 1-2 hours minus the shopping. This is a whole weeks worth of food that I'm prepping. On the morning of, I only pull out what I need for that day and cook it in the morning for the entire day.
(http://i1081.photobucket.com/albums/j349/Shoua59/IMG_1000000417.jpg)
(http://i1081.photobucket.com/albums/j349/Shoua59/IMG_1000000420.jpg)
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I like your transformation! Good job. :)
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Well, if 6 weeks is all you have then I suggest you try to get the hook up with anabolic steroids. Building muscle takes time especially for individuals who aren't chemically enhanced.
It took me a little over a year to get from 210 to 170 and I did lose some muscle mass along the way. For novices who don't have much muscle mass to begin with, the process might take longer.
You can't lose fat and increase muscle simultaneously (unless you're a true beginner or on drugs). You can decrease fat and minimize the loss of muscle or increase muscle and minimize the increase of fat. You maintain muscle mass while cutting by getting enough protein and lifting heavy enough so that you give your muscles a reason to stick around while you're in a deficit.
PM'd bro.
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I'm jealous. Thanks for the motivation. O0
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Good transformation .
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Great job, Traps! O0
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Nice job, Brother Traps. This is what I have doing for the last month... cutting.
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Very good results Traps. I'm in the process of bulking. I was around 190 lbs last year ( I'm 5'8 ), cut down to 162 lbs now bulking again. Like the old saying, blood, sweat, and years. Anyone here count macros?
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Nab, pix please?
Where's your pix? I'll post mine if you post yours.....
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Awesome! Looking good! No homo, haha... I'm 5'7", 145 and I'm trying to gain more mass. I want to be at least 170 lbs to 180 lbs, but I'm having a hard time. My metabolism is super fast and I can't seem to get myself to eat a crap load of food on a daily basis because it just makes me feel all bloated. I workout 3 times a week alternating different muscle groups and I also take supplement such as protein shakes and multivitamins, but my results remain steady. Any suggestions?
Carb is your best friend. Figure out your macros and you can go from there. Eat pre-workout and post workout. I eat alot of food during my post workout meal especially when bulking. When I have time I will post a guide on how to figure out your macros.
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I don't have any muscle so not worth drooling over.. ;D
;D ;D ;D ;D O0 Your funny....
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Thanks all. Hopefully, some of my tips were beneficial to you.
Very good results Traps. I'm in the process of bulking. I was around 190 lbs last year ( I'm 5'8 ), cut down to 162 lbs now bulking again. Like the old saying, blood, sweat, and years. Anyone here count macros?
Sounds like we're similar in built. I'm 5'9 by the way. When I started out, I counted everything from calories to macros but that was just too much work so now I only count my protein. However, I do encourage beginners to learn how to count calories and macros just so they become more aware of what they're consuming quantitatively so that they can make more educated guesstimates when they stop counting.
I don't have any muscle so not worth drooling over.. ;D
Muscles aren't required. Sharing your journey and how you got there is all that matters.
Carb is your best friend. Figure out your macros and you can go from there. Eat pre-workout and post workout. I eat alot of food during my post workout meal especially when bulking. When I have time I will post a guide on how to figure out your macros.
This should help: http://iifym.com/iifym-calculator/ (http://iifym.com/iifym-calculator/)
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awesome transformation . and you're such a hottie too. *no homewreckering*
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Traps, are you still taking Greens Plus as part of your supplement? I remember awhile ago you mentioned them.
I've always found Greens+ to be on the expensive side but the past year I have been drinking green smoothies, which is basically a blend of of leafy greens and fruit. Most of the recipes I get from the book Green for Life by Victoria Boutenko, but recipes can also be found free on the internet if you don't want to buy the book. Anyway, just thought I throw it out there because I really believe in the power of fresh greens as part of the daily diet.
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awesome transformation . and you're such a hottie too. *no homewreckering*
Thanks and don't worry, I'm single. Even if I wasn't, I see no harm in compliments.
Traps, are you still taking Greens Plus as part of your supplement? I remember awhile ago you mentioned them.
I've always found Greens+ to be on the expensive side but the past year I have been drinking green smoothies, which is basically a blend of of leafy greens and fruit. Most of the recipes I get from the book Green for Life by Victoria Boutenko, but recipes can also be found free on the internet if you don't want to buy the book. Anyway, just thought I throw it out there because I really believe in the power of fresh greens as part of the daily diet.
I don't anymore. I've learned that real food has things that supplements don't have so I just find a way to get them in.
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Thanks and don't worry, I'm single. Even if I wasn't, I see no harm in compliments.
I don't anymore. I've learned that real food has things that supplements don't have so I just find a way to get them in.
how is it that you are still single? hmm.
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anyway, i need to work out. i miss working out. such a good feeling from working out.
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Has anyone ever told you you look like that Korean actor, So Ji Sup? No kidding.
Awesome transformation . Your approach is realistic and good for the long run. :)
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how is it that you are still single? hmm.
Just haven't met anyone that I feel I clicked with but it's also because I don't go out much.
Has anyone ever told you you look like that Korean actor, So Ji Sup? No kidding.
Awesome transformation . Your approach is realistic and good for the long run. :)
Thanks. I don't watch Korean movies so I have no idea who he is and people have told me that I look Korean but no names were mentioned. I guess it's because I'm so white (except for my forearms ;D)
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Looks like this is going to turn into a dating thread. >:D
MSV, I was just thinking the same thing.. now that you mentioned it, he does look like a phaj ej korean! :D :D
(http://i1081.photobucket.com/albums/j349/Shoua59/Marty-McFly-What.gif)
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Great job. What a difference. Cutting from 210 to 170 is hard work, but it shows. I'll be surprise 6 months from now.
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Great job. What a difference. Cutting from 210 to 170 is hard work, but it shows. I'll be surprise 6 months from now.
Thanks but why will you be surprise six months from now?
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http://youtu.be/hIPe0xak4NM (http://youtu.be/hIPe0xak4NM)
Everyone has their own unique progression story to tell so I figured I'll just share some of the things I did to get from 210 lbs to 170 lbs. Hopefully, you'll find some of this info helpful even if your goal isn't exactly the same as mine.
1. Tracked protein to make sure I was getting at least 1 gram per pound of bodyweight (this was the only macro that I calculated).
2. Reduced overall calories mainly from carbs (not because carbs make you fat)
3. Carbs mainly came from cream of wheat, white rice, white bread, veggies, and fruits. I guess white rice and bread aren't so bad after all (no thanks to broscience).
4. Fats mainly came from my protein food sources, olive oil, and fish oil. Occasional peanut butter and varies nuts.
5. Proteins mainly came from chicken, beef, eggs, milk, and protein powder.
6. Supplements included protein powder, creatine monohydrate, probiotics, Xtend BCAA (not necessary but I use it to mask the taste of my caffeine tabs and I feel that the citrulline malate gives me a better pump), caffeine tablets, glucosamine, chondroitin, MSM, fish oil.
7. I trained Monday (pushing), Wednesday (pulling), and Friday (lower). About 1.5-2 hours each session.
8. Used progressive overload. Either trying to increase load or reps for at least one compound exercise each week.
9. The majority of my exercises are basic compound movements (squats, bench, deadlifts, pullups, dips, pushups, barbell rows).
10. I didn't really started seeing my abs pop out until I started doing weighted crunches. Isometric ab exercises has it's place but it does very little for abdominal hyperthrophy.
11. The only structured cardio I did was my 5-10 minute warm prior to my lifting. I feel that traditional long steady state cardio is absolutely not needed to get leaner. 10 reps of heavy squats or 40 reps of dips makes for good cardio in my opinion.
Well, that's all I can think of for now. I'm definitely not in the same level of leanness as a competitive bodybuilder but I think I did well for someone who just wanted to get leaner without logging everything that I ate.
AWESOME! Thanks for sharing!
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AWESOME! Thanks for sharing!
(http://i1081.photobucket.com/albums/j349/Shoua59/smiley-says-youre-welcome-emoticon.gif)
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Your muscle only matures as time goes on and the striated fibers will start to show proving your conditioning of your body. Did you measure your body fat yet?
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Actually, striations show when the body fat is low enough. Granted, a higher muscle mass would have more pronounced striations and it also depends on genetics. Some people simply have more capability to show deeper striations because they were made that way.
Below is how our muscles look like under our skin and fat. These anatomy pictures are drawn that way because if you were to skin off every human, this is what the muscle would appear like. It's a question of: can you cut fat low enough to show the striations.
(http://pictureofhumanbody.com/images/Human-Muscles-Pictures.jpg)
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I didn't measure my bodyfat because I see no point in doing so. The lack of visible muscle striation had more to do with me not having low enough bodyfat than muscle maturity. For example, lots of elite heavy weight strongman and powerlifters lack visible muscle striation but it would be erroneous to say they lack muscle maturity even though they've been lifting for 20+ years.
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I know that part, but the difference between a powerlifter and a physique builder is the conditioning of the muscle and their ideal shape. I am a physique builder so my aim is towards a lean and definitional structure. It takes years to reach striation and so anyone who have obtain this level of physique is able to prove the experience of bodybuilding. For example, you could tell the difference between a person who just started to a person with a couple of years to someone who has been doing it for a long time. The deepening of the triceps isn't from lowbody fat but from years of hardwork. A person with low body fat will not have the same muscle variation to someone who has been doing it for sometime. There is nothing wrong with measuring bodyfat, but we all know in order to achieve the muscle look, we will need to decrease our bodyfat to show the define tissues. And even with decreasing the bodyfat, if you don't have year of hard work put into it, it will not show. For example, a skinny guy with no meat chest is different from a skinny guy with big chest meat. But I'm pretty sure you knew all this already. O0
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I kind of understand what you're saying but it sounds to me like you're referring to muscle striation and muscle development as two process that the muscles must undergo through time. However, muscle striation is a structural characteristic of all skeletal muscles (such as Z-line, A-band, etc.) regardless of development (see Hung's picture above). Muscle development requires time (there are exceptions) but muscle development is not a genetic characteristic of skeletal muscles. I've seen a few skinny people who have visible muscle striation but lack the development but most folks who don't lift can't achieve a low enough bodyfat for striations to show anyways because most of them are considered skinny-fat.
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Damn.... I used to be into bodybuilding alot in my younger years.
To me the most import part of the muscle is the abs. That part of the physique you can't work on. It's a disappointment if your abs have a gap in the middle. Also the gap in the chest too.
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Do you men only work on your upper body parts? How about the legs?
I do. My calves look good, they got the camel toe kinda look.
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I was going to say, imagine you have alot of muscle in the upper body but two skinny hairy legs. :2funny: :2funny: I can't get that image out of my head.
I see a lot of dudes like that at the gym. Dudes way taller than me with way smaller calves. I don't get it.
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Do you men only work on your upper body parts? How about the legs?
Most people don't care about developing the legs so that's why I didn't post any leg shots but since you're wondering, here's a shot of mine.
(http://i1081.photobucket.com/albums/j349/Shoua59/quads.jpg)
I don't speak for all men but I believe that having strong legs sets the foundation for most functional movements within athletic or daily living activities. However, leg soreness will make you walk like a robot and you'll usually need assistance from you arms to sit down (I guess that's why people avoid training legs).
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Damn! Very sexy and muscular! :D :D O0 Thanks for making my day. I love a pair of strong legs on a man. Makes their body overall define and well balance.
Thanks! Some of the Hmong females that I've met consider it a turnoff but I'm glad you're not one of them. Most girls will ask to check out a guy's abs or biceps but rarely if ever legs.
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Tree trunks. O0
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Json, where is yours?
I'm no where close to traps. Hopefully by next summer but I doubt it.
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Oh, I love to cuddle with those legs. :D ;D I find them very appealing. Left clicked & saved.
Now, you've made my day.
(http://i1081.photobucket.com/albums/j349/Shoua59/blushing.gif)
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I'm no where close to traps. Hopefully by next summer but I doubt it.
Just keep hitting them hard bro. Just remember to go deep on squats, hack squats, or leg presses.
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Just keep hitting them hard bro. Just remember to go deep on squats, hack squats, or leg presses.
I'll keep that in mind. Thanks a bunch.
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Is this a sticky now?
Anyhow, since I revealed how I shed the fat, now I will be revealing how I will bulk back up again. At 5'9, I feel tiny being 170 lbs. I would like to be around at least 190 lbs while still trying to be somewhat lean. The goal is to get back up to 210-220 very slowly then cut back down to a lower bodyfat. The first time I did it, I added too much calories too soon and I put on more bodyfat then I would have liked. This time, it's going to be a much longer and slower process to minimize fat gain. The changes will be minimal so there won't be much update.
As of right now, this is where I'm at. 175 lbs with slightly more bodyfat than what was shown in my video.
(http://i1081.photobucket.com/albums/j349/Shoua59/123456.jpg)
As I go up in weight, the fat gain is inevitable so the only thing I can do is to minimize it through careful monitoring and diet modifications. Exercises won't change much. No traditional cardio will be added.
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Sorry, I stickied so you can find it easier. LOL Great pix!! O0 Do you want me to un-sticky it? ???
It's up to you. I just don't want to come off as an attention whore. Just trying to give some general ideas for the Hmong bro and sis on how to shed fat or add muscle. The video and pictures were just to verify that I wasn't all talk and no show.
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O0
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I don't see how or why anyone would think that way? The only people who would feel that way are probably just jealous or insecure with their bodies. I think it's great motivation for everyone and it's great that you have pictures to show for it. It goes to show that hard work does pay off!
If anyone has a problem, they can talk to me! :2funny: :2funny:
Thanks for having my back TH O0. I guess when you're showing half naked pictures of yourself, some folks are bound to conceive that as being egotistic or attention seeking but that tends to happen mainly with folks outside of the whole fitness culture lifestyle.
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Thanks for posting this up.. I been unintentionaly dirty bulking up this past years..lol. I'll try to cut this November.
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I know for SURE that we ladies do not have any problems with you men showing off some skin. I think it's sexy and great that we do have hot/muscular hmong men among us who is confidence with their bodies. And I speak for all the PH ladies. :D ;D ;)
It would be nice if more Hmong ladies posted pictures of their physiques too so others can be inspired. I think it can definitely be done while still being classy.
Thanks for posting this up.. I been unintentionaly dirty bulking up this past years..lol. I'll try to cut this November.
Just don't get too carried away with it since unlike muscle cells, fat cells can multiply. That's one of the reasons why obese folks have a harder time maintaining their weight lost. Once they've multiplied, they're always going to be there (unless you get liposuction) but they only shrink during weight lost so there is more available fat cells to potentially store fat.
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Are you planning to compete in the future? Glad the bulking/shredding is working for you. Why not just stay lean and use the grow into the show method. I find all that bulking is unnecessary since u have to shred so much off just to get back down to 170lb (for that phase).
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Are you planning to compete in the future? Glad the bulking/shredding is working for you. Why not just stay lean and use the grow into the show method. I find all that bulking is unnecessary since u have to shred so much off just to get back down to 170lb (for that phase).
Competing in bodybuilding is something I have no interest in. If I was to compete in anything, it would probably be powerlifting but that will have to wait until my injuries heal up. I could stay lean year round but then I wouldn't be able to put on as much muscle because that means that I would either be at a maintenance or deficit with my caloric balance. I agree that excessive bulking where you're putting on a lot of fat is unnecessary but that was just a one time experiment.
I don't follow the sport of bodybuilding much so you'll have to explain to me what the grow into the show method is.
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Steroids and some growth hormones.. its probably something you can't do naturally..
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In the off season stay fairly lean don't bulk up so much, in precontest season you're already at that ideal weight making it shorter/easier to get to stage ready and with the time left to the show you pack on the muscle that you can until the show(grow in to the show). Instead of just bulking and bulking in the off season and then cutting and shredding down for a show or an ideal weight. I never experiment with bulking and then shredding for the purpose of building muscle, just always stay with the steady building muscle, the trade off is maintaining the muscle you already have and then trying to grow more too.
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Do you have any before and after results from using this method? It sounds to me like you do a fairly clean/slow bulk in the off season then you try to add even more mass when the show gets closer. I take it that your bodyfat is not competition ready during your off season. How many weeks out are you from the show when you start trying to add more mass? You would have to be in a caloric surplus to add any decent amount of muscle mass (unless you're on AAS) so I don't see how being in a caloric surplus could benefit you a couple weeks out from the show when you need to be at your leanness.
I know that carbing up can help your muscles look fuller the day of the show depending on how depleted you are but it doesn't sound like that's what you're referring to. Every natural bodybuilder that I know will either do a slow or fast bulk during the off season then start cutting a couple weeks out from the show. The cons of a slow bulk is that you gain less muscle but have a shorter time to cut the fat while the cons of a fast bulk is that you gain more muscle but require a longer time to cut.
The method you mentioned definitely intrigues me since I have never heard of a contest prep that requires no cutting/calorie deficit. Hopefully, you can help explain the physiological mechanisms that are happening with this method.
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This is 1 month after my last show at 165lb, On stage I was 160lb. In my off season before my prep I was no more than 180lbs. I learn all that calorie cutting could of been avoided or made shorter for me the plan this time is to stay lean and closer to competition weight in the off season. I didn't say there was no calorie cutting involve, you sort of explain it. Do a fairly clean/slow bulk in the off season then 3months out to contest you cut calorie/weight down to stage ready like u already know with the clean bulk off season you will hit your target stage weight/condition sooner than you need to. With the time left to the show u can use to grow in to it I do it with high protein/low carb diet depending how my condition is at that time. It really comes down to what works for u considering the time you have with your daily routine and how your body react.
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It makes a lot more sense now. I was confused because you mentioned the word grow and the only time you really grow is when you're in a caloric surplus so I didn't see how that was possible while you're also trying to cut bodyfat.
So when you implement the grow into it method, do you keep calories about the same and just change your ratio of macros?
How tall are you anyways because you look a lot bigger than 165 lb?
Major props to you for competing though.
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I can do that. Hold my beer. ;D
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So when you implement the grow into it method, do you keep calories about the same and just change your ratio of macros?
How tall are you anyways because you look a lot bigger than 165 lb?
Major props to you for competing though.
-Sorry got lazy, didn't want to take it completely off.
-Traps your right, I got down to 160lb to a low enough body fat then with the time left until the show I kept calorie intake the same but macro changed with a high protein to low carb and even lower fat. I know you have no intention to compete but the purpose is to build muscle, I just find it hard for naturals to do a excessive high amount of bulk off season and then cut down without the taboo ''S'' word being involve. My suggestion was to just stay lean year round and just keep continuing to build from a lean/low body fat that you are at already, I don't know if it's a slower way to build muscle compare to the bulking and cutting cause I never personally tried that route but it sure cuts the time u have to cut down to your ideal condition.
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I don't know if it's a slower way to build muscle compare to the bulking and cutting cause I never personally tried that route but it sure cuts the time u have to cut down to your ideal condition.
Base on my experience and the experiences of other natural lifters that I know, doing a fast bulk will add on much more muscle mass than a slow bulk since you're in such a high caloric surplus. Plus, your strength also goes up much faster. But the disadvantage is that it requires a longer cut, you're more likely to get stretch marks, and you get the negative health effects of adipose tissue. Generally, I would only recommend this for beginners who are really underweight.
Like you mentioned though, it all depends on the individual and their situation. If you plan on staying in the same weight class then there really is no need to add more overall mass but instead just focus on your weaknesses and improve your conditioning.
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If you plan on staying in the same weight class then there really is no need to add more overall mass but instead just focus on your weaknesses and improve your conditioning.
I'm 5''7, yep just comes down to goals, preference, time. Focusing on weaknesses, conditioning, and fine tuning will always be there but I bet It would surprise you that some natural show like the NANFB federation which I just did are by height class and that the odds can be with you.
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looking good! bro traps!....
my plan is to be just like you, but not too bulky and a little leaner ...get motivations for me..
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I'm 5''7, yep just comes down to goals, preference, time. Focusing on weaknesses, conditioning, and fine tuning will always be there but I bet It would surprise you that some natural show like the NANFB federation which I just did are by height class and that the odds can be with you.
So there's no limitation on weight?
looking good! bro traps!....
my plan is to be just like you, but not too bulky and a little leaner ...get motivations for me..
Thanks. Good luck.
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Wasn't as crowded today so was able to get a short clip of some widegrip pullups. First set was weighted with a 45 lb plate then did a quick rest pause before finishing with only bodyweight. Bodyweight still around 175 lbs.
http://youtu.be/huGgidJMY1o (http://youtu.be/huGgidJMY1o)
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That was awesome. O0 I've only seen one person at my gym use 45lbs while doing pullups. He said that he's in the army. I think he trains the new recruits. He's constantly doing pullups and dead lifts.
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Them army folks are pretty gung-ho about their pullups. Most of them do it multiple times a week but frequency tends to yield better results if the goal is to be able to do more total pullups.
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Shoua, you sure have some body strenght there! Great video. O0
Thanks, I'll try to get more videos when I can.
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Do you work alone or do you have a work out partner?
I workout alone. I've done the partner route before but I've found that I'm able to stay more focused and go at my own pace when I'm alone. However, for beginners I highly recommend having a partner.
Some pros of having a partner are:
Support
Safety
Motivation
Accountability (easier to let yourself down but not others who depend on you)
They're able to see something about your technique that you might not see
Able to learn from each other and share ideas
Some cons are:
Different fitness levels
More talking than necessary
Occasional conflicting schedule
One partner having a bad day might affect the other
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Found some old videos of me training in my homegym. Since I only had a power rack and freeweights, I had to come up with some creative setup for more exercise variations. Depending on your goals, a lot can be done with minimal equipment as long as you understand the actions of the muscles.
http://youtu.be/6se9wnrEetk (http://youtu.be/6se9wnrEetk)
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Hopefully, this explanation will be of use to those of you who perform this exercise as part of your routine.
http://youtu.be/CgFggcA_e2E (http://youtu.be/CgFggcA_e2E)
So after I got done doing some weighted 45 degree back extension, an older gentlemen came up to me saying that he had never seen anyone used that much weight on that exercise before and if it was safe. It was a 100 lb dumbbell which to me wasn’t that heavy since I had slowly worked up to it over time. He was concerned that using that much weight would be dangerous since it involved the lower back. I explained to him how it was possible to use heavy loads with exercises that involved the lower back while still being safe.
As you can see from the figure below, number 1 is in neutral position, number 2 is in an extended position, and number 3 is in a flexed position.
(http://i1081.photobucket.com/albums/j349/Shoua59/disc.jpg)
In my video, it’s hard to see from that angle but my lower back remained pretty neutral during the entire range of motion for each repetition. Being able to keep my lower back in this neutral position prevents it from hyperextending which can potentially pinch a nerve since the formina decreases during this motion. It also prevents it from hyperflexing which can potentially compress the disc and cause a disc herniation. You’ll also notice that I don’t go down as low as some people do. The reason for this is that I only go down to the point in which I start feeling like my lower back would start to round (aka flex).
This is about the range of motion that I use and you’ll notice that there is no flexion of the low back which means that the low back is still in a more neutral position.
(http://i1081.photobucket.com/albums/j349/Shoua59/backextension1.jpg)
This is the range of motion that some people use during this exercise and you’ll notice that the low back is flexing.
(http://i1081.photobucket.com/albums/j349/Shoua59/backextension2.jpg)
So does this mean that you should never flex your low back? The answer to that is it depends. Under no load, it might be acceptable depending on the health of your discs and other soft tissue in that area but you dramatically increase the risk of a disc herniation under heavy load in a flexed position. It also depends on one’s flexibility since some people can go much lower without putting too much flexion on their lower back.
So the whole point to this ramble is that any movement where you’re bending over is much safer if you can maintain a neutral low back position even if you’re doing it under heavy loads but you just have to make sure that your low back muscles are strong enough to maintain that position.
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Shoua, all I can say is that you are very strong! I would not want to mess with you. ;D
Thanks but I wouldn't hurt you even if you did.
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Shoua, all I can say is that you are very strong! I would not want to mess with you. ;D
You can messed with me. I'm not as strong as Shoua so you can handle me easily. O0
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Great videos! I thought your way of training are very fun and exciting to watch. I don't mind trying new things and would love to do it with you. I always find new people at the gym and jump in with them to spice up my routine so it doesn't get boring. Keep up the motivation and would love a gym partner like you. Keep it up bro.