Hey. These questions have little to no correlation, just random questions. If anyone has some answers, will be much appreciated
Whenever I squat, i would like to get my ass as close to the ground as i can, but i struggle with flexibility. I’ve tried doing exercises against a wall and whatnot to increase flexibility over a few months but had minimal improvement.
I’m 6"5 and whenever i squat i automatically go up on my tippy toes because its like my muscle cannot stretch that far.
Putting a plank of wood or something under my heals helps me get lower, but it’s still annoying. Anyone have a solution? I read that some people are ‘not made to be squatters.’ From what details i’ve posted here, does it sound like i am one of those people? Are there any other tips people can recommend? (squatting 210 pounds, but can’t get my ass as low as i’d like.)
Should i be bulking or cutting and how many g of carbs should i be looking to have? I am following the correct rule of protein per pound of body mass (getting around 190 per day), but am unsure about carb amounts per day (I do not eat carbs for dinner or anytime after dinner before bed for fear of gaining weight (which i do very easily). Of course, i have alot of veggies with dinner, but excluding those, no bread or whatnot.
Details to help answer above question:
I am 215 pounds with 16% bodyfat according to calipers (not very well measured i don’t think). I have the outline of the top two abs followed by the top and sides of the next row, but not the bottom line or the row below (covered by fat on stomach).
→ Also i’m quite sure i stock alot of fat around my backside, since its real big in comparison to my upper body (shit genetics or something).
Overall goal: Get very muscular, but more of a male model muscularity with big defined and toned muscles rather than a monster size (although i have much respect for the later). I am in college and want to keep myself within reason as far as body size goes.
→ Feel a little gay being so vein about it all, but i don’t have a camera to just show you =/
Are my shoulders going to be getting enough work?
Am currently mid way through ABBH1 (46 day rotation. I understand its normally 23 but if you read the start of Waterbury’s ABBH2 he tells you to do ABBH1 again only swapping the days with 10x3 and 5x10.
→ Should be noted that i have fairly wide waist and place a lot of value on shoulder development since they’re such a manly feature. I’m always concerned that they aren’t getting enough of a workout and i’ve wasted at least a year i think lifting regularly with horrible nutrition, i don’t want to waste more time needlessly by not workout out correctly. Anyone have any experience with the ABBH1 program and if their shoulders lagged behind / didn’t get enough development / included a shoulder workout as well in their exercises?
i had another two questions but i’ve forgotten them, i’ll probably add once i remember them.
Apologies this post wasn’t overly concise, thanks for reading and replying if you do so : )
Should i be bulking or cutting and how many g of carbs should i be looking to have? I am following the correct rule of protein per pound of body mass (getting around 190 per day), but am unsure about carb amounts per day (I do not eat carbs for dinner or anytime after dinner before bed for fear of gaining weight (which i do very easily). Of course, i have alot of veggies with dinner, but excluding those, no bread or whatnot.
Details to help answer above question:
I am 215 pounds with 16% bodyfat according to calipers (not very well measured i don’t think). I have the outline of the top two abs followed by the top and sides of the next row, but not the bottom line or the row below (covered by fat on stomach).
→ Also i’m quite sure i stock alot of fat around my backside, since its real big in comparison to my upper body (shit genetics or something).
Overall goal: Get very muscular, but more of a male model muscularity with big defined and toned muscles rather than a monster size (although i have much respect for the later). I am in college and want to keep myself within reason as far as body size goes.
→ Feel a little gay being so vein about it all, but i don’t have a camera to just show you =/[/quote]
If you can see your top abs you are A)not 16% bodyfat; and B)lean enough to bulk. The first thing you need to do is throw your calipers in an incinerator and then maybe have some type of ritual in which you cast their plastic soul into the fiery pits of hell.
Then start eating at least 250 grams of protein a day and take in ehough total calories to gain a pound a week. Eat carbs early in the day and fats later in the day. You will gain some fat, but mostly muscle.
[quote]
3. Are my shoulders going to be getting enough work?
Am currently mid way through ABBH1 (46 day rotation. I understand its normally 23 but if you read the start of Waterbury’s ABBH2 he tells you to do ABBH1 again only swapping the days with 10x3 and 5x10.
→ Should be noted that i have fairly wide waist and place a lot of value on shoulder development since they’re such a manly feature. I’m always concerned that they aren’t getting enough of a workout and i’ve wasted at least a year i think lifting regularly with horrible nutrition, i don’t want to waste more time needlessly by not workout out correctly. Anyone have any experience with the ABBH1 program and if their shoulders lagged behind / didn’t get enough development / included a shoulder workout as well in their exercises? [/quote]
I’ve had no experience with this routine, but I would suggest using a more bodybuilding oriented split. For complete shoulder development you should be doing some type of overhead pressing, side lateral raises, and something for rear delts (reverse flies).
If you can see your top abs you are A)not 16% bodyfat; and B)lean enough to bulk. The first thing you need to do is throw your calipers in an incinerator and then maybe have some type of ritual in which you cast their plastic soul into the fiery pits of hell.
Lol. Alright then, i stomped on them a bit and they made a high pitched moan for a few minutes untill i stabbed them with a screwdriver since it wouldn’t stop.
They’ve been removed from my bodybuilding apparatus.
Thanks for your tips, i’ll add some classic shoulder workout on the day where i only do bench and rows which normally only takes about 30 minutes.
Few more questions for whoever can share the wisdom
My squatting question from the post-starter still stands
What is the optimal amount of carbs to have immediately after a workout?
I punched my numbers into a calculator and it told me 78g of maltodextrose immediately after my workout as well as 41g of protein. I normally have a regular complete meal an hour after this.
That is all fine and well, but why is it that Surge only has 45g carbs and 20g protein, yet so many trainers just say take one scoop of that after a workout with nothing else?
Am i over-consuming post-workout?
I hear rotation and oblique work is excellent. My gym has no oblique/rotator machines. I’ve tried grabbing dumbells in my hands and leaning left then right to contract obliques, but i never feel much.
Anyone got a non-machine oblique workout they love and would care to share?
I can buy 200 capsules of fish oil with the two special oil’s, i forget their names. DHA and EPA or something? Anywho, i can buy 200 of supermarker ones for $12.95 australian. Flameout costs $75 from the australian Biotest store. Given it has CLA as well, but im still not convinced its worth the massive price increase. Anyone have some reasons why i should get Flameout? Is the CLA brilliant enough to make it worth the dollar increase?
There are some tall members on this site. They squat and deadlift just like everyone else. But of course, I can’t remember any of them right now.
I really think it is a combination of inflexibility and body composition. Some people are designed better to do certain lifts. I’m only 5’11" and have trouble getting down low enough.
Answers to the first two OPs (too lazy to do the third):
6’5" is tall. Tall people have trouble squatting. Not sayin you cant do it, but it will be more difficult. GO as low as possible. Work on loosening your hip flexors up. Also work on ankle flexiblility (thats why your board is helping you). Try to keep your center of gravity center (don’t lean your chest and head out over your toes) will prob help too
If you truely are 16% bf then try to cut down to 10%-12%. But if you can see your abs then you are 6%-8% bf and your fine. If need be, get a professional reading done. If you are that low, bulk up
I am interested in losing body fat I just can’t get right. I work full time and go to school part time and I don’t have the time to do a lot in the weight room and I am welcome to all advice. Right now I follow a regime of 3x5 squat 3x5 bench and chinups 3xfailure one with a rest day in between and 3x5 squat 3x5 over head press and 1x5 deadlifts, pullups 3x failure. I alternate the two m,w,f.