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Posted: 4/4/2021 12:28:15 PM EDT
[#1]
Quote HistoryQuoted: That is too much?  That doesn't seem like a lot. Yes, it's too much. You're hitting arms for 1.5 hours and spending 15 minutes on deadlifts. If a 190lb deadlift for 6x6 with short rest is considered hard, you've already wasted valuable gym time. You're basically doing cardio with weights. Drop the machines altogether, do 5x5 with extra deadlifts, do not worry about your glamour muscles. Pull-ups/chin-ups, barbell rows, dips, push-ups will take care of those. Cut back to 4 days and make the 5th day cardio if you must go to the gym 5 days. Keep going until you absolutely can no longer make progress. Tell us how you're doing in 6 months  . Jk, report how it's going and good luck.
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Posted: 4/4/2021 6:19:46 PM EDT
[#2]
have you tried GOMAD?
  
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Posted: 4/4/2021 7:51:09 PM EDT
[#3]
Quote HistoryQuoted: have you tried GOMAD? The methane from all this extra protein has been enough. That would just turn me into a sewer treatment plant. |
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Posted: 4/5/2021 8:21:22 AM EDT
[#4]
Quote HistoryQuoted: The methane from all this extra protein has been enough. That would just turn me into a sewer treatment plant. Quote HistoryQuoted: Quoted: have you tried GOMAD? The methane from all this extra protein has been enough. That would just turn me into a sewer treatment plant. Sad! 
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Posted: 4/5/2021 10:59:14 AM EDT
[#5]
First workout done.
Holy fuck do my shoulders hurt. Squat, bench no problems. I imagine as I increase weight it should change. But overhead press, fuck me. I had to lower the weight to the barbell onky level. Chin ups sucked.. if I cannot complete 8 reps, should I pause for a certain amount of time then continue Or just stop and go to the next set? |
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Posted: 4/5/2021 12:13:54 PM EDT
[#6]
I would tack them on the end. So if you're supposed to get 4x8, but on set 3 you got 7, and set 4 you got 6, I would add a 5th set and do the remainder which would be 1+2=3 reps.
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Posted: 4/5/2021 12:53:57 PM EDT
[#7]
Quote HistoryQuoted: I would tack them on the end. So if you're supposed to get 4x8, but on set 3 you got 7, and set 4 you got 6, I would add a 5th set and do the remainder which would be 1+2=3 reps. Thanks |
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Posted: 4/5/2021 1:30:23 PM EDT
[#8]
Quote HistoryQuoted: First workout done. Holy fuck do my shoulders hurt. Squat, bench no problems. I imagine as I increase weight it should change. But overhead press, fuck me. I had to lower the weight to the barbell onky level. Chin ups sucked.. if I cannot complete 8 reps, should I pause for a certain amount of time then continue Or just stop and go to the next set? Do negatives on the chinups when you run out of gas. |
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Posted: 4/5/2021 1:38:47 PM EDT
[#9]
Quote HistoryQuoted: Do negatives on the chinups when you run out of gas. Quote HistoryQuoted: Quoted: First workout done. Holy fuck do my shoulders hurt. Squat, bench no problems. I imagine as I increase weight it should change. But overhead press, fuck me. I had to lower the weight to the barbell onky level. Chin ups sucked.. if I cannot complete 8 reps, should I pause for a certain amount of time then continue Or just stop and go to the next set? Do negatives on the chinups when you run out of gas. I actually had to look that one up on how to do it. So, complete each set with a negative chin up? |
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Posted: 4/5/2021 1:45:28 PM EDT
[#10]
Quote HistoryQuoted: I actually had to look that one up on how to do it. So, complete each set with a negative chin up? Quote HistoryQuoted: Quoted: Quoted: First workout done. Holy fuck do my shoulders hurt. Squat, bench no problems. I imagine as I increase weight it should change. But overhead press, fuck me. I had to lower the weight to the barbell onky level. Chin ups sucked.. if I cannot complete 8 reps, should I pause for a certain amount of time then continue Or just stop and go to the next set? Do negatives on the chinups when you run out of gas. I actually had to look that one up on how to do it. So, complete each set with a negative chin up? Yeah, so say you hit 6 reps and you know you won't get your next one. Use a chair or a box to help yourself to the top, then lower yourself without the box. After a few weeks you should be adding reps pretty consistently. Don't try to grind out reps though, if you know you are going to fail the next one, just start the negatives to finish the set. |
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Posted: 4/5/2021 1:48:36 PM EDT
[#11]
Quote HistoryQuoted: Yeah, so say you hit 6 reps and you know you won't get your next one. Use a chair or a box to help yourself to the top, then lower yourself without the box. After a few weeks you should be adding reps pretty consistently. Don't try to grind out reps though, if you know you are going to fail the next one, just start the negatives to finish the set. Quote HistoryQuoted: Quoted: Quoted: Quoted: First workout done. Holy fuck do my shoulders hurt. Squat, bench no problems. I imagine as I increase weight it should change. But overhead press, fuck me. I had to lower the weight to the barbell onky level. Chin ups sucked.. if I cannot complete 8 reps, should I pause for a certain amount of time then continue Or just stop and go to the next set? Do negatives on the chinups when you run out of gas. I actually had to look that one up on how to do it. So, complete each set with a negative chin up? Yeah, so say you hit 6 reps and you know you won't get your next one. Use a chair or a box to help yourself to the top, then lower yourself without the box. After a few weeks you should be adding reps pretty consistently. Don't try to grind out reps though, if you know you are going to fail the next one, just start the negatives to finish the set. Scary part is, I don't need a box to do it. #TallLife |
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Posted: 4/5/2021 1:50:33 PM EDT
[#12]
Alternatively.
Once you fail your set, you could immediately drop down and do inverted rows with the same grip to make up the difference in reps. As you get better make them more vertical. |
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Posted: 4/5/2021 2:47:25 PM EDT
[#13]
Quote HistoryQuoted: Do negatives on the chinups when you run out of gas. Or if your gym has an assisted chin-up machine, just drop the weight down to make the last rep possible. |
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Posted: 4/5/2021 3:18:45 PM EDT
[#14]
Quote HistoryQuoted: Or if your gym has an assisted chin-up machine, just drop the weight down to make the last rep possible. Quote HistoryQuoted: Quoted: Do negatives on the chinups when you run out of gas. Or if your gym has an assisted chin-up machine, just drop the weight down to make the last rep possible. It does have that. So many options.
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Posted: 4/5/2021 7:14:44 PM EDT
[#15]
Have you tried finding a lifting partner? Someone to push you and shame you into lifting more?
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Posted: 4/8/2021 5:38:17 PM EDT
[#16]
 The layout. I modified it slightly based upon recommendations I found online. If I wanted to fit an extra day in to do sprints etc, should it be Tuesday or Thursday? |
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Posted: 4/8/2021 5:44:42 PM EDT
[#17]
Quote HistoryQuoted: https://www.ar15.com/media/mediaFiles/38790/Screenshot_20210408-173500_Sheets-1897673.jpg The layout. I modified it slightly based upon recommendations I found online. If I wanted to fit an extra day in to do sprints etc, should it be Tuesday or Thursday? Sprints are explosive, so do them the same day you lift and you can full utilize your rest day for either active recovery, stretching, or just laying around if you feel like it. |
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Posted: 4/8/2021 5:49:34 PM EDT
[#18]
Quote HistoryQuoted: Sprints are explosive, so do them the same day you lift and you can full utilize your rest day for either active recovery, stretching, or just laying around if you feel like it. Quote HistoryQuoted: Quoted: https://www.ar15.com/media/mediaFiles/38790/Screenshot_20210408-173500_Sheets-1897673.jpg The layout. I modified it slightly based upon recommendations I found online. If I wanted to fit an extra day in to do sprints etc, should it be Tuesday or Thursday? Sprints are explosive, so do them the same day you lift and you can full utilize your rest day for either active recovery, stretching, or just laying around if you feel like it. Thanks. I'll probably add it onto Friday then. |
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Posted: 4/8/2021 5:57:11 PM EDT
[#19]
Quote HistoryQuoted: Guessing when you say over 6’ you mean barely over. At 6’ and 200lbs at 10% body fat you should be heavily muscled and very lean. I would have to guess your bf% is quite a bit higher than you think. I’d be curious to see your pic. This, a 6 ft 200 lb 10 %er is a hoss. It's been awhile since I've looked into such things but look up "muscle insertion." That might help you see why you don't have pythons. Edit: just saw you clarified at 6 ft 5 in. Still, check out insertions. |
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Posted: 4/8/2021 6:08:08 PM EDT
[#20]
Quote HistoryQuoted: This, a 6 ft 200 lb 10 %er is a hoss. It's been awhile since I've looked into such things but look up "muscle insertion." That might help you see why you don't have pythons. Edit: just saw you clarified at 6 ft 5 in. Still, check out insertions. Quote HistoryQuoted: Quoted: Guessing when you say over 6’ you mean barely over. At 6’ and 200lbs at 10% body fat you should be heavily muscled and very lean. I would have to guess your bf% is quite a bit higher than you think. I’d be curious to see your pic. This, a 6 ft 200 lb 10 %er is a hoss. It's been awhile since I've looked into such things but look up "muscle insertion." That might help you see why you don't have pythons. Edit: just saw you clarified at 6 ft 5 in. Still, check out insertions. https://www.afpafitness.com/research-articles/factors-affecting-muscular-strength Does that have to do with muscle length? |
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Posted: 4/8/2021 6:23:19 PM EDT
[#21]
Quote HistoryQuoted: https://www.afpafitness.com/research-articles/factors-affecting-muscular-strength Does that have to do with muscle length? Check this out. I didn't watch the whole thing but I think he'll give you an idea of what's going on. https://youtu.be/MDRFqrHCGbshttps://youtu.be/MDRFqrHCGbs |
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Posted: 4/8/2021 7:01:39 PM EDT
[#22]
Quote HistoryQuoted: Check this out. I didn't watch the whole thing but I think he'll give you an idea of what's going on. https://youtu.be/MDRFqrHCGbshttps://youtu.be/MDRFqrHCGbs Quote HistoryQuoted: Quoted: https://www.afpafitness.com/research-articles/factors-affecting-muscular-strength Does that have to do with muscle length? Check this out. I didn't watch the whole thing but I think he'll give you an idea of what's going on. https://youtu.be/MDRFqrHCGbshttps://youtu.be/MDRFqrHCGbs Ah. Not sure how to take any of that. So, it is genetics? |
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Posted: 4/8/2021 7:44:54 PM EDT
[#23]
Quote HistoryQuoted: Ah. Not sure how to take any of that. So, it is genetics? Isn't everything? The best thing for looking great, living a long time, being great health, even to a certain extent being in great emotional health, is choosing the right parents. That doesn't mean the hard work doesn't pay off, although we all know people who've never hit a weight that look like they could be Olympic athletes and people who spend every day in the gym, and look like crap. Such is the genetic lottery. |
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Posted: 4/8/2021 9:14:28 PM EDT
[#24]
Quote HistoryQuoted: Isn't everything? The best thing for looking great, living a long time, being great health, even to a certain extent being in great emotional health, is choosing the right parents. That doesn't mean the hard work doesn't pay off, although we all know people who've never hit a weight that look like they could be Olympic athletes and people who spend every day in the gym, and look like crap. Such is the genetic lottery. Quote HistoryQuoted: Quoted: Ah. Not sure how to take any of that. So, it is genetics? Isn't everything? The best thing for looking great, living a long time, being great health, even to a certain extent being in great emotional health, is choosing the right parents. That doesn't mean the hard work doesn't pay off, although we all know people who've never hit a weight that look like they could be Olympic athletes and people who spend every day in the gym, and look like crap. Such is the genetic lottery. I watched the whole video, and I'd say at least on the bicep front, I can fit maybe two fingers between the muscle and forearm, so, not alot of room. Calfs? Well, that's the shitty part about being tall. Its not as bad as the basketball player pictured, so I have that going for me.
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Posted: 4/10/2021 10:35:02 AM EDT
[#25]
I am exceeding my goal off 200 gr of protein a day, but I am just hitting my goal of 3k calories.
Are there any foods that I can get another 250 to 500 extra cleanly? |
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Posted: 4/10/2021 2:26:04 PM EDT
[#26]
Quote HistoryQuoted: I am exceeding my goal off 200 gr of protein a day, but I am just hitting my goal of 3k calories. Are there any foods that I can get another 250 to 500 extra cleanly? A couple of large baked sweet potatoes or oatmeal. You could also make a large batch of sweet potato fries in an air fryer and pick at them all day. White rice and bone broth is another tasty side dish that's healthy and calorie dense. |
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Posted: 4/10/2021 2:37:08 PM EDT
[#27]
If you are 6' tall, 200 lb and 8% body fat then you are jacked.
If you are not jacked then you are not 8% body fat. Probably more like 15%. 8% is very low if you are there in a natural state. Tough for lots of guys to get there naturally without stripping muscle away. Also, you are not eating enough. After eating at least 3500 calories during the day, eat a couple bowls of oatmeal every night with lots of half n half. You will gain weight. Lastly, if you are comparing yourself to the hordes of Instagram bodybuilder dudes who are all on PEDs, you will never be jacked compared to them unless you go down the PED route. Sad but true. |
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Posted: 4/10/2021 2:39:32 PM EDT
[#28]
I'm a fan of Mike Matthews at Legion. His calculator works great for me for cutting/bulking needs.
https://legionathletics.com/tools/calorie-calculator/ |
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Posted: 4/10/2021 2:46:21 PM EDT
[#29]
For tall guys with long arms, an "arm blaster" can help a lot to target your biceps more. Especially if you have a strong back (which will compensate) if you have less than stellar technique.
It has helped me a lot (6'3", 190 lbs, long arms) Use it with hammer curls, barbell curls, or regular dumbell curls. |
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Posted: 4/10/2021 3:09:08 PM EDT
[#30]
Quote HistoryQuoted: If you are 6' tall, 200 lb and 8% body fat then you are jacked. If you are not jacked then you are not 8% body fat. Probably more like 15%. 8% is very low if you are there in a natural state. Tough for lots of guys to get there naturally without stripping muscle away. Also, you are not eating enough. After eating at least 3500 calories during the day, eat a couple bowls of oatmeal every night with lots of half n half. You will gain weight. Lastly, if you are comparing yourself to the hordes of Instagram bodybuilder dudes who are all on PEDs, you will never be jacked compared to them unless you go down the PED route. Sad but true. 6'5", and at the time 190 to 195. Now I'm about 210, and the BF device says about 11% to 12%. |
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Posted: 4/10/2021 3:11:40 PM EDT
[#31]
Quote HistoryQuoted: For tall guys with long arms, an "arm blaster" can help a lot to target your biceps more. Especially if you have a strong back (which will compensate) if you have less than stellar technique. It has helped me a lot (6'3", 190 lbs, long arms) Use it with hammer curls, barbell curls, or regular dumbell curls. https://www.amazon.com/RIMSports-Blaster-Isolator-Bodybuilders-Weightlifters/dp/B075GCGTDT This? |
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Posted: 4/10/2021 4:09:08 PM EDT
[#32]
Quote HistoryYes, there are many brands with slightly different designs. |
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Posted: 4/10/2021 4:14:15 PM EDT
[#33]
Quote HistoryQuoted: 6'5", and at the time 190 to 195. Now I'm about 210, and the BF device says about 11% to 12%. I wouldn't even bother with any consumer BF device. They are so inaccurate. Basically garbage output. If you are sub-20% BF then the easiest way is to reference picture charts on some of the BB sites where the guys have had their BF measured accurately. BIG visual difference between 12%-10%-8% BF. Huge. |
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Posted: 4/10/2021 4:19:57 PM EDT
[#34]
This book is an great foundation for making real muscle building progress.
Truly life changing if you are a typical average dude that has been doing a typical average dude workout routine (and getting no where) because your routine sucks (no offense). 
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Posted: 4/10/2021 5:08:15 PM EDT
[#35]
Quote HistoryQuoted: This book is an great foundation for making real muscle building progress. Truly life changing if you are a typical average dude that has been doing a typical average dude workout routine (and getting no where) because your routine sucks (no offense). https://www.ar15.com/media/mediaFiles/79530/BLS-NO-BADGE-1899911.png Ordered. I assumed you read and lived it? |
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Posted: 4/11/2021 10:38:35 PM EDT
[#36]
Quote HistoryQuoted: Ordered. I assumed you read and lived it? Correct. |
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Posted: 4/19/2021 9:36:07 AM EDT
[#37]
Quote HistoryQuoted: Big lifts like squats and deadlifts actually increase testosterone....which helps build muscle.... I can't understand why someone wouldn't squat and deadlift. This. I used to be pretty skinny @6'. Got into hitting the weights back in my mid twenties. Looking at photos I've definitely filled out. |
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Posted: 4/19/2021 10:24:37 AM EDT
[#38]
Hit a wall on my overhead press.
4 sets by 8 reps day Did 3x8, but the last I did was only 6 reps. Should I not increase for next week and continue on with the schedule for the rest of the week? |
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Posted: 4/19/2021 10:30:39 AM EDT
[#39]
Quote HistoryQuoted: Hit a wall on my overhead press. 4 sets by 8 reps day Did 3x8, but the last I did was only 6 reps. Should I not increase for next week and continue on with the schedule for the rest of the week? Keep it the same weight, if you don't gain any reps consider dialing it back 10% and working back up. OHP stalls fast. If you keep stalling at the same weight, consider either changing rep schemes or adding more sets of sub maximal weight. So like 5 sets of 6, then 6 sets of 6. Then 5 sets of 7, sets of 7, etc. Then try again for 4x8 weight you stalled on. |
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Posted: 4/19/2021 11:36:20 AM EDT
[#40]
Quote HistoryQuoted: Keep it the same weight, if you don't gain any reps consider dialing it back 10% and working back up. OHP stalls fast. If you keep stalling at the same weight, consider either changing rep schemes or adding more sets of sub maximal weight. So like 5 sets of 6, then 6 sets of 6. Then 5 sets of 7, sets of 7, etc. Then try again for 4x8 weight you stalled on. Quote HistoryQuoted: Quoted: Hit a wall on my overhead press. 4 sets by 8 reps day Did 3x8, but the last I did was only 6 reps. Should I not increase for next week and continue on with the schedule for the rest of the week? Keep it the same weight, if you don't gain any reps consider dialing it back 10% and working back up. OHP stalls fast. If you keep stalling at the same weight, consider either changing rep schemes or adding more sets of sub maximal weight. So like 5 sets of 6, then 6 sets of 6. Then 5 sets of 7, sets of 7, etc. Then try again for 4x8 weight you stalled on. Thanks. |
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Posted: 4/27/2021 6:30:55 AM EDT
[#41]
So far, so good.
I'd like to incorporate a day of ab work on one of my off days. Any pointers? |
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Posted: 4/27/2021 6:33:46 AM EDT
[#42]
Quote HistoryQuoted: So far, so good. I'd like to incorporate a day of ab work on one of my off days. Any pointers? Hanging leg raises will fuck you up. Do it after workout day though, no point into going into a work day sore. |
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Posted: 4/27/2021 6:56:13 AM EDT
[#43]
Quote HistoryQuoted: Hanging leg raises will fuck you up. Do it after workout day though, no point into going into a work day sore. Quote HistoryQuoted: Quoted: So far, so good. I'd like to incorporate a day of ab work on one of my off days. Any pointers? Hanging leg raises will fuck you up. Do it after workout day though, no point into going into a work day sore. Is there anything I can do on my days off even if it's a light workout? 3 days a week only is killing me not to go for more.
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Posted: 4/27/2021 10:48:25 AM EDT
[#44]
Quote HistoryQuoted: Is there anything I can do on my days off even if it's a light workout? 3 days a week only is killing me not to go for more. I find working out 5 days a week (M-F) works well. Weekends off. Totally. You need rest. |
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Posted: 4/27/2021 10:51:27 AM EDT
[#45]
Quote HistoryQuoted: Is there anything I can do on my days off even if it's a light workout? 3 days a week only is killing me not to go for more. Quote HistoryQuoted: Quoted: Quoted: So far, so good. I'd like to incorporate a day of ab work on one of my off days. Any pointers? Hanging leg raises will fuck you up. Do it after workout day though, no point into going into a work day sore. Is there anything I can do on my days off even if it's a light workout? 3 days a week only is killing me not to go for more. Active recovery. I found that 20-30 minutes on the bike and 10-20 minutes of stretching helps a lot. |
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Posted: 4/27/2021 11:33:40 AM EDT
[#46]
Quote HistoryQuoted: Active recovery. I found that 20-30 minutes on the bike and 10-20 minutes of stretching helps a lot. Quote HistoryQuoted: Quoted: Quoted: Quoted: So far, so good. I'd like to incorporate a day of ab work on one of my off days. Any pointers? Hanging leg raises will fuck you up. Do it after workout day though, no point into going into a work day sore. Is there anything I can do on my days off even if it's a light workout? 3 days a week only is killing me not to go for more. Active recovery. I found that 20-30 minutes on the bike and 10-20 minutes of stretching helps a lot. Thanks |
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Posted: 5/3/2021 1:14:43 PM EDT
[#47]
Blew past the OHP 4 sets at 8 reps. Last 2 reps on the 4th set was a bitch, but i made it happen.
I have almost maxed out the chin ups. I am slowly not using negative chin ups for the last few reps more. Going to need a weight belt with a chain. Any recommendations? |
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Posted: 5/3/2021 4:53:19 PM EDT
[#48]
A length of 3/8" tow chain with a spring clasp is cheap and easy to find.
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Posted: 5/3/2021 5:20:37 PM EDT
[#49]
Piece of rope, Harbinger from Dicks, Climbing belt. I use the rope the most for dips and pull ups. Fisherman's knot with a prusik hitch. The Harbinger is a piece of shit. I bought it for belt squats and broke the D rings. I replaced them with carabiners. The climbing belt is best. It's a longshot, but if you know someone who has a spare one, they work well.
 Attached File |
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Posted: 5/3/2021 5:31:22 PM EDT
[#50]
Quote HistoryQuoted: A length of 3/8" tow chain with a spring clasp is cheap and easy to find. https://www.harborfreight.com/3-8-eighth-inch-x-14-ft-truckers-chain-97711.html But shorter? |
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