Noob alert!!

i've successfull drop my weight from 86kg until current i'm 75kg by taking fat burner and of coz diet. but my BMI is <70kg, and body fat is 23%. my gym session is 4-5 times a week. and ive been gym for 8 months.

but i notice that my muscle dun grow that obvious. or wad sud i do? aim for cutting?

Sorry to hear that mate.

Keep your protein high and, calories just slightly above your maintenance. Posing (in front mirror, if there is one) would be good as well.

OH ya, if you are cutting down fat from food, then do take fish oil.

Take care and wish you recover swiftly.

This post has been edited by VeeJay: May 4 2012, 08:32 PM

Hey guys, I'm going on a 1 week vacation and I was wondering what workouts I can perform in order to maintain my muscle mass without hitting the gym/lifting weights since I do not have the luxury of gym over there. Thanks in advance.

Hi sifus , today i experienced a bad incident whereby i loss my grip when i deadlifting and eventually ended with the bar smashing on the deadlift rack. im clearly knew that not that im unable to lift such weight.. it just happened to me for the first time. i tried even with gloves or without gloves and wiping dry my sweaty palms.. So, i wonder if there any way to prevent this? Or my technique was wrong?? Or due to other reasons??

straps?

where to get em? fitness concept? kettler?

Not a pro here, but my personal problem was that my grip isn't strong enough.
I can lift the weight with my back no prob but my grip always gives way before I can slowly lower the bar.
In your case it could be a need for straps but in my case I just need to increase my grip strength.

How much weight were you pulling?

Straps r not ideal for beginners. Unless u r deadlfiting weghts 1.5x body weight or more u should not rely on straps. As u lift heavier, your grip will improve as well.

You are trying to lose weight. Obviously, you won't be able to increase your muscle mass. Since you are trying to lose the fat, continue with cutting first, prolly reducing your body fat to 15% and start bulking phase. Btw, ditch the BMI index.


IIMO, take this 1 week vacation as an off week from your gym. This way, you can reduce your physical and mental fatigue build up. Sometimes, a body need a reboot too, not just PC and other devices.

You are deadlifting on deadlift rack? Aren't deadlift should start from the floor? These are some advices from my current experience.
1. switch your deadlift grip. It is recommended for you to do double underhand for the first few set and the last set, switch it into underhand + overhand grip.
2. My grip for max effort deadlift (1x5) is underhand + overhand but I always do dynamic deadlift 80% 5x5 on another day with my underhand grip. I named this method as grip explosive deadlift (train my grip, aim for explosiveness).
3. Use strap but I wouldn't recommend it as it will train your grip less. If you are aiming for a PR, then it is ok. But somehow you must train your grip onw way or another.

but how to increas grip strength?
80kgs

oic. thanks for d info. im not that pro yet. im lifting maybe 1.05x only.
the gym doesnt spacious enough. but the rack is very low and it was like no different from the floor.
thanks for the info and frankly speaking i dont like to wear gloves or straps as well. but no choice, too pain when lifting such weight..

Any of you feel pain while doing exercises such DB lateral and front raise? If yes, what you guys do to replace them for your shoulder?

I got no problem with overhead press thou.

Don't get straps, then.

Work on your grip with farmer walks/wrist curls or whatever works for you.

Straps do not make one less hardcore than those who shy away from straps.

Your grip is the limiting factor between your back and the weights, if you want a good back workout, you have to make sure your grip isn't part of the equation.

HOWEVER, straps are not to be abused. Use it wisely. A over + under grip is generally understood as a powerlifting grip, mostly because no straps are allowed. In your training(unless you're training for a meet), using straps won't get you disqualified. A mix grip however will put your biceps in a vulnerable position.

I'd advised someone who wants to train their grip do their grip training separately rather than doing it from deadlifting. The last thing anyone wants is a torn bicep tendon from deadlifting over + under.

But then again, nothing wrong with deadlifting with no straps. I don't use straps from time to time. But I stay double over. Nonetheless, this is just a word of advice.

"You can do whatever the f*** YOU WANNA DO!" -Hodgetwins-




JK on the quote btw, don't take it the wrong way.

I once used a over + under grip and it is a hell of an awkward grip for me. Seems very discomfort but it get the job done; better than double overhand. But I ain't gonna do that again so double overhand for me all the way. Might not be using any straps maybe until 500 lbs

oh ok. that explains it.

From my recent favourite YouTube channel, PhysiquesOfGreatness. Love all their vids, very informative and entertaining to watch:

The beast mode part was pretty funny.

haha that one beast mode fail, check this one out it has funtional Beast Mode:

hahaha damn this dude is funny. curls for the girls baby.. lol thanks for sharing.

This post has been edited by Dagger69: May 6 2012, 08:11 PM