BG Fitness Fanatics II: We Work Out

[BerenTebogo]

I use that machine for calf raises, lol.

[Omnipotent]

Why?

How do you even rack this without it coming down on you? Putting stoppers on each side negates the ability to actually do a full motion press. This machine is only acceptable to hold your coat while you use free weights.

[Squah]

Missed my goal I set in September by 5 pounds. Wanted to be able to squat twice my bodyweight by new years. I'm 133lbs atm (5'9), squatted 260 but failed out on the 265. :/

[Omnipotent]

missed by 6 lbs you mean!!!

[Squah]

missed by 6 lbs you mean!!!

I would say blame it on my fat fingers but being built like skeletor I have long, bony alien hands

[Moss]

It's typically referred to as a hack squat.



http://startrac.com/us-en/strength/detail.aspx?id=164

that's it. I see chicks try to use it to squat while facing down towards the machine and all sorts of other weird shit

[BerenTebogo]

Legit though, try it for calf raises. Load that shit up with silly weight and go to town.

Girlfriend is down for 2 weeks (haven't seen her in two months) and I can't work out for another 7-9 days-ish cuz surgery. Gonna try to start teaching her how to work out with the freeweights in my apartment today.

Got DL, squats, lunges, leg raises all planned out. Any other ideas on what to do with dumbbells only?

[RKenshin]

Not sure what kind of shape she's starting from, but maybe bent-over rows (girls seem to love having upper back definition) and russian twists for some core action.

[BerenTebogo]

Starting from pretty much nothing. Just being skinny. She played field hockey and track in high school 7ish years ago.

[Moss]

Legit though, try it for calf raises. Load that shit up with silly weight and go to town.

Girlfriend is down for 2 weeks (haven't seen her in two months) and I can't work out for another 7-9 days-ish cuz surgery. Gonna try to start teaching her how to work out with the freeweights in my apartment today.

Got DL, squats, lunges, leg raises all planned out. Any other ideas on what to do with dumbbells only?

Bulgarian split squats. The balance can be difficult at first but once you have it down it's an incredible exercise

[BerenTebogo]

Can you link a good video for those? Tried them out, but they just felt like a very small variation on stationary lunges.

Edit: A world of complaining and like 1.5 hours later the first workout is done! She doesn't like working out with weights, lol. This is gonna take some effort. It's harder because since I just got out of surgery I can't work out with her for like 1.5 more weeks, so it's just me sitting here telling her to do stuff, lol.

Oh well, progress is progress! Got her to take a scoop of my super high calorie protein shake too (I use stuff that's like 120c / scoop, this is like 230/scoop) since she's down to like 102lbs. Need to put some mass on for that ass!

[Hushigoshi]

that's it. I see chicks try to use it to squat while facing down towards the machine and all sorts of other weird shit

The first thing you mention is for a variation of front squats actually. haha. It's an actual use of that machine!

Can you link a good video for those? Tried them out, but they just felt like a very small variation on stationary lunges.

You should feel an immense stretch on the back leg through the hip flexor and quad as you descend. Front leg's Glutes need to fire off like crazy as you come up and try to keep the knee in line with the ankle.

[Ratatapa]

Are the weights, for ankles and wrists worth it for some 'cheap on motivation?'

[BerenTebogo]

No.

[Ayn]

Oh I know the feeling. I'm 225 yet NO one can tell. Every time I go to the doctor every nurse puts me on a scale and starts me off at 150 and starts sliding the smaller weight over gradually. I have to sigh and click it over to the 200lb notch and watch them look at me weird. I mean it's great I don't look like a lardass or anything, but I still hate it's an epic struggle to shed anything beyond this point.

I know the feeling. Even when I weighed more people would always be off by like 20 pounds.

[Venga]

Hey BG Fitness.

Im looking for some advice on bulking up. Quick backstory to aid in advice;

Old Aim

Im male, 25 years old, 5.9 height and weigh 9.5 stone (133lb). I've worked out for the past 5 years with my main aim being get as ripped as possible. I am 80% happy with reaching that goal so far.

I lift 4 sets of 12-15 reps working these muscles groups per workout:
bi + back
shoulder + Tri
chest
legs

Abs are worked in most days and i am happy with my ab workout so i won't go into detail for them.

I have 1 cardio day a week playing soccer for 2 hours.

I workout 4-5 times a week. I don't diet but eat well and am conscious of what i eat. I drink a shake every second workout aimed at recovery not bulking.

New Aim

I want to stay ripped to see muscle definition BUT i want to weigh more around the 10 - 10.5 (140 - 150lbs) mark. I would like to avoid having to change diet / what i eat if possible and make changes to my workout routine to achieve this (i know thats putting myself at a disadvantage already so only if possible)

Is the simple answer to start lifting more weight but keeping the same reps and just suck it up?

Any advice would be massively appreciated! Thanks for the time BG Fitness!

[thetruepandagod]

Hey BG Fitness.

Im looking for some advice on bulking up.

I would like to avoid having to change diet

Congratulations the only possible way for you to gain weight while still working out would be to cut out all extraneous caloric usage like walking/breathing/thinking.

alternatively quit soccer since cardio kills gains

[Hushigoshi]

Hey BG Fitness.

Im looking for some advice on bulking up. Quick backstory to aid in advice;

Old Aim

Im male, 25 years old, 5.9 height and weigh 9.5 stone (133lb). I've worked out for the past 5 years with my main aim being get as ripped as possible. I am 80% happy with reaching that goal so far.

I lift 4 sets of 12-15 reps working these muscles groups per workout:
bi + back
shoulder + Tri
chest
legs

Abs are worked in most days and i am happy with my ab workout so i won't go into detail for them.

I have 1 cardio day a week playing soccer for 2 hours.

I workout 4-5 times a week. I don't diet but eat well and am conscious of what i eat. I drink a shake every second workout aimed at recovery not bulking.

New Aim

I want to stay ripped to see muscle definition BUT i want to weigh more around the 10 - 10.5 (140 - 150lbs) mark. I would like to avoid having to change diet / what i eat if possible and make changes to my workout routine to achieve this (i know thats putting myself at a disadvantage already so only if possible)

Is the simple answer to start lifting more weight but keeping the same reps and just suck it up?

Any advice would be massively appreciated! Thanks for the time BG Fitness!

You cannot gain weight at a deficit; you're not above science and the laws of thermodynamics. Suck it up and eat more if you want to gain weight.

If what you've been doing for the past 5 years has kept you at 133lbs this entire time and you don't want to change anything, then just eat/drink another 500 calories every day for the next 10 weeks (2.5 months). You'll gain 10 pounds. Have a piece of fruit (80-110 calories) before every workout, a protein shake (130-160 calories) after every workout instead of every second workout and a serving of ice cream (200-300) every night. Boom, done.

[thetruepandagod]

I drink a shake every second workout aimed at recovery not bulking.

I still see no logical reasoning behind this since im assuming u mean a protein shake and not a mass gainer.

[BerenTebogo]

Echoing just so you have a third voice of reason: there is no physical way to put on mass at a deficit.

Congrats on your new higher calorie diet.