The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Wannabebig Member Zack_Attack's Avatar
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    METAMORPHOSIS into a BEAST

    I grew up as weak as they come, got a little stronger after hitting the gym in college, but then got extremely weak due to significant muscle loss after a month long coma/brain surgery resulting from a near fatal car accident 10 yrs ago. I worked out since in desperation and gained decent strength, but the over-eating sparked development of Diabetes due to a genetic pre-disposition. That got me extremely dedicated to my diet, and Jan '08 onwards, I leaned down from 29% Body Fat to 17%, while maintaining strength. My progress pics can be seen on my site www.zackattack.info

    Since the accident, I had come a very long way after benching only 75 lbs & squatting just the bar on the smith machine. However, I felt I was still a weakling. On my birthday in July '08, I set my mind to acquiring serious Strength over 3 yrs and reducing body fat level below 10%. My progress over the past 6 months has been remarkable and documented on on my YouTube channel http://www.youtube.com/user/ZackAttack1978 Hopefully my Quest will motivate others who don't believe in themselves.

    6 month Progress Summary:
    START Jul '08 : BENCH 215, SQUAT 165, DEAD 265 = 645, 28" jump

    CURT Dec '08 : BENCH 240, SQUAT 250, DEAD 335 = 825, 32" jump

    GOAL Jul '09 : BENCH 275, SQUAT 315, DEAD 375 = 965, 36" jump

    GOAL Jul '11 : BENCH 405, SQUAT 505, DEAD 605 = 1515, 50" jump

    6 month BENCH Progress: +25 lbs
    6 month SQUAT Progress: +85 lbs
    6 month DEADL Progress: +70 lbs
    6 month Box Jump Progress: +4"

    Initially stated Jul '11 SQUAT & DEAD goals have been raised to 505 & 605 respectively due to surge in lower body Strength
    Last edited by Zack_Attack; 12-20-2008 at 10:03 PM. Reason: December 2008 Update
    I am PROGRESS and so can You

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  3. #2
    mrelwooddowd Patz's Avatar
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    Kudos to you for pursuing a life of fitness. And that sucks on the coma.


    Let me just say....I almost **** my shorts when I watched the 275 deadlift fail. That was one of the scariest attempts I've seen in a long time.

    FORM FORM FORM FORM FORM FORM FORM

    Your squats aren't terrible, but you aren't quite committing to the ASS OUT part of it as much as you should. You look a little more like our body is being crushed under the weight of the bar, and collapsing at the center.

    I'm not an expert in form on either of these, but I can say with certainty that the deadlift form is non-existent. I saw your deadlift form video, though, and that one was solid. You need to slow down on the maxes, and see where you're losing the good form you have at 135. Work up slowly. You're pulling everything with your back, and you're going to hurt yourself.

    Which brings me to point number two..

    DITCH THE RUNNING SHOES.

    You shouldn't be wearing running shoes for squats or deads. Get something with a hard, flat sole. Converse Chuck Taylors, any skateboarding shoe from DC or Etnies or Vans will work. I prefer skateboarding shoes because they're not only hard and flat, but they're tough as nails (designed that way) and stable. Plus, Chucks are uglier than Jodie Foster in the 80's, and especially ugly with shorts, and I rarely wear pants because squats pull your pants down when you have a squatters ass (which you'll hope to achieve, right?).

    Squishy soles will hurt your form as well, because you can't count on your feet for the stability you need. It's just not there. Plus, you can damage your knees, or even your lower back as you try to compensate for stability problems with lare amounts of weight teetering aimlessly on your back.

    Get a solid foundation.


    That is all.
    Last edited by Patz; 10-18-2008 at 08:20 PM.
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  4. #3
    Senior Member cphafner's Avatar
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    Welcome to the site. Are you planning on keeping a journal in this thread? Is so, it really belongs in the journal section.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  5. #4
    Banned must_eat's Avatar
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    work on ur form first bro

  6. #5
    Senior Member
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    Good luck bro, nice to see you progressing. Like the others said, be safe and work on your form.

    Don't wanna see you back in another coma!

  7. #6
    The Flyfisher rbtrout's Avatar
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    Wow, agreed on the form. If you can, purchase Rippetoe's Starting Strength - not that you're a starter, but it goes into vast detail on squat and deadlift form. Nix the running shoes, lie mrelwooddowd said and purchase some squatting/deadlifting shoes. Good luck.
    Give chalk a chance.


    49 years old

    665 squat
    700 deadlift
    325 bench

  8. #7
    Wannabebig Member Zack_Attack's Avatar
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    Hey everybody! I hear y'all big time on the form. Working on it consistently. mrelwooddowd, thanks for the write up. It helped today as you'll see below. With time I hope to earn everybody's respect on form on all my lifts. Hopefully others out there can observe a learner and clean up their stuff too.

    Squats felt easy this morning as I warmed up and acclimated toward a max attempt. Instead of trying for 215 (the weight I failed at last week), I went for 225. That didn't seem all that hard either as I unracked the weight
    and started the eccentric. Being taken aback by the ease, I failed to go parallel and racked the weight. Reseted 5 min and retried going a little lower next time. Still wasn't satisfied. Rested 10 min and went lower the 3rd time.
    Felt I had 235 in me. Next time. Finished off with 3 sets of 185x6.

    Considering I have been on a 2k cal diet all week to lose the extra 5 pounds gained recently, I attribute the sudden jump in squat poundage to the following factors:

    1) Have not maxed or lifted heavy on the DEAD for 11 days
    2) Quads recovered stronger from last heavy SQUAT session 8 days ago
    3) Switched to barefoot, which activated the strength reflex better
    4) Motivation ?? (Youtube poster commented yesterday that my legs are weak and I told him I would try max @ 225 within a month)

    Attempt # 1 225 x 0.5 : youtube.com/watch?v=nvoARHo2Ygk
    Attempt # 2 225 x 0.75 : youtube.com/watch?v=yPcMYoVwvHg
    Attempt # 3 225 x 1 : youtube.com/watch?v=sDH4mEx6zIg
    SQUAT Reps 185 x 6 : youtube.com/watch?v=aXqQzWXcVa8

    Celebrated PWO with a hot choclate pop tart, whole milk, and this delicious omlette (6 ew, 1 yolk, 2oz turkey breast, low fat cheese)
    Attached Images Attached Images
    I am PROGRESS and so can You

  9. #8
    mrelwooddowd Patz's Avatar
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    You're welcome, and good job on the 225.

    Notice your heels came off the floor during the squat. That means you're too far forward. You might even lack some core stability. I still think you'd probably benefit from working on committing to getting your hips back at the onset of the squat.

    Here ya go...

    Sensei's SquatRx videos are great. He's great at explaining the movement. Watch these.

    http://www.youtube.com/view_play_lis...3D688F10C4DE1F

    I'm not a fan of barefoot squatting because of two things....foot sweat (slippage), and there's no stability at the feet. I've never used real squat shoes, though, so I don't know if the stability is necessary. However, I think the sweat is dangerous.
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  10. #9
    Wannabebig Member Zack_Attack's Avatar
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    mrelwooddowd, will keep the pointer about the hips and heels in mind.
    Like rbtrout also advised, I intend to purchase squatting/deadlifting shoes in the future.

    primal21 and must_eat, yup form is of utmost importance I can execute better if not maxing out, but am striving over time to adhere to strict form even on the max lifts.

    cphafner, yes I'd like to turn this thread into a journal. Hopefully it will motivate all the bros into truly believing the sky to be the limit when it comes to training. I wish people could have seen me struggle with benching 75 lbs and not squatting my body weight, but my consistent videos on the path to beastness will exemplify what the mind & body are capable of.
    I am PROGRESS and so can You

  11. #10
    Wannabebig Member Zack_Attack's Avatar
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    12 Week Progress Summary

    First SQUAT max attempt at 245 failed miserably. Took BCAA pills and ate a choclate protein bar for motivation. Came back 30 min later..lo and behold, 245 went up easy.

    youtube.com/watch?v=9YXTWRKN__s
    youtube.com/watch?v=Dpw_heP9QZM

    Prior to embarking on my quest for strength, I had been stuck at plateaus on the 3 major lifts for several months. After incorporating Kelly Baggett's planned over-reaching techniques for 12 weeks, I have made significant progress in poundages - first concentrated on BENCH, then DEAD, then SQUAT. How long a layoff would be advisable before returning to a new over-reaching cycle?

    START Aug '08 : BENCH 215, SQUAT 165, DEAD 265 = 645; Caliper = 17.42%
    CURRT Oct '08 : BENCH 235, SQUAT 245, DEAD 335 = 815; Caliper = 16.80%
    GOALS July '11 : BENCH 405, SQUAT 405, DEAD 505 = 1315; Caliper = 10%

    BENCH: +20 lbs
    SQUAT: +80 lbs
    DEADL: +70 lbs
    I am PROGRESS and so can You

  12. #11
    Wannabebig Member
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    I will by no means claim to be a squat expert but I see the same thing that mrelwooddowd pointed out earlier on your squat form which was that you weren't really getting the concept of "ass out" as he put it. I could be wrong but in my opinion you are not really utilizing proper hip drive or engaging your posterior chain, however you want to phrase it on your last max out of 245 (although with the camera angle it is kind of hard to tell). I believe this video on youtube by rippetoe could be beneficial for you to look at. The site would not let me post the link without having atleast 10 posts but if you go on you tube and type in "Mark Rippetoe: Fixing the Squat: Hip Drive" it will pop right up and I think it would help you out much more than myself trying to explain it.
    Last edited by Love2Lift; 10-29-2008 at 12:00 AM.

  13. #12
    Wannabebig Member Zack_Attack's Avatar
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    Program #2

    Love2Lift, thanks for that video link. I will sure find it helpful.

    I wrapped up a 3 month program utilizing Kelly Baggett's techniques of planned over-training. I am now trying Pavel Psatsoluine's Grease The Groove Strategies, which involve executing a desired lift very frequently and never going to failure. This is described in his book "Power to the People".
    You do 2 sets for the lift each time. On day 1, Set 1 is supposed to be a comfortable 5 reps. Set 2 is 90% of the weight used in Set 1. If one desires to up the intensity, they can do multiple sets (5-20) at 80% of the 1st set with 30-90 sec increments. Every time you train, increase the weight 5 lbs, eventually peaking at your PR of 5 reps.

    I will train the 3 lifts and the MILITARY few times a week, periodically doing multiple sets for any 1 lift. Here is my current cycle:

    Nov 1:
    BENCH 155x5, 140x5, 10 sets of 125x5 with 30 sec breaks
    DEADL 220x5, 200x5
    SQAT 155x5, 140x5
    MILIT 75x5, 70x5

    Nov2: Rest

    Nov 3:
    BENCH 160x5, 145x5
    DEADL 225x5, 205x5
    No SQAT or MILIT

    Here are couple of the vids:

    youtube.com/watch?v=tTJKyzRqgrA

    youtube.com/watch?v=l-O3i6bnPB4
    Last edited by Zack_Attack; 11-04-2008 at 09:35 PM.
    I am PROGRESS and so can You

  14. #13
    Wannabebig Member Zack_Attack's Avatar
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    PR on Bench Press Reps

    The program is pretty much a sure way for anybody to increase strength fairly quickly. However, the trade-off is supposed to be very little or no muscle gain.

    I am enjoying it so far and my cycle will soon pick up momentum.

    Tried Bench Press reps today and hit a PR of 135x23
    Here is the vid youtube.com/watch?v=ev9IBlGi0qE
    I am PROGRESS and so can You

  15. #14
    Wannabebig Member Zack_Attack's Avatar
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    SQUAT SOARING, Goals Re-evaluated, Bulk Helping??

    Over the past month I have been squatting almost daily. To squat ALOT you have to squat ALOT. The results speak for themselves. Additionally, me embarking on a bulk and eating more than normal may have given me extra strength?

    Last week I maxed out at 250x1 youtube.com/watch?v=00_OZ91Lcj8 and today I knocked out 5 reps @ 225 youtube.com/watch?v=NEmP05Wj6_Q - I barely lifted 225 once little over a month ago youtube.com/watch?v=sDH4mEx6zIg

    The SQUAT strength has also translated to my DEAD strength. Here is my attempt at 345 youtube.com/watch?v=KHHu2f9XLMY

    If this trend continues, I may consider trying out for the 2012 olympics
    Regardless, I am now more confident than ever of attaining my short term July 2009 goals of 275 BENCH / 315 SQUAT / 375 DEAD and have upped my long term July 2011 goals to 405 BENCH / 505 SQUAT / 605 DEAD
    I am PROGRESS and so can You

  16. #15
    Wannabebig Member Zack_Attack's Avatar
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    My Bench form was shaky in initial videos @ 225 & 230 and the recent attempt @ 245 (video not posted) had the same problem. On my last lift @ 225 youtube.com/watch?v=mJtjQZHV0is, I tried to Bench in a slow/controlled manner with no feet/butt movement, keeping back arched and shoulder blades pinched. may need to pause a split second at the bottom to further improve the lift. I will redo the max lift @ 245 in 6 weeks.

    I am reducing Back Squat volume and focusing on Front Squat in my new Squat cycle; will add weight daily till I peak, rest a couple days, and then attempt a Back Squat PR @ 265
    youtube.com/watch?v=4pnUzmYtXIM
    I am PROGRESS and so can You

  17. #16
    Wannabebig Member Zack_Attack's Avatar
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    Front Squat cycle progress 145x4 135x6:

    youtube.com/watch?v=GuBj-ALxFOY
    I am PROGRESS and so can You

  18. #17
    Wannabebig Member Zack_Attack's Avatar
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    After Front Squats every day this week at light/medium weight, I did a 1RM on Back Squat today (got 205 lbs - 45 lbs less than my PR of 250) and finished of with an attempt @ 135x20. Quads were very tight from the first rep onwards and I didn't think I'd make it past 10..so was content with 16 reps. Will rest 3 days and start a new Squat cycle.

    SQUAT 205x1 / Attempt @ 135x20
    http://www.youtube.com/watch?v=6etpG8jJGQQ


    5 Month Progress Summary:

    START Jul '08 : BENCH 215, SQUAT 165, DEAD 265 = 645, 28" box jump

    CURT Dec '08 : BENCH 240, SQUAT 250, DEAD 335 = 825, 32" box jump

    GOAL Jul '09 : BENCH 275, SQUAT 315, DEAD 375 = 965, 36" box jump

    GOAL Jul '11 : BENCH 405, SQUAT 505, DEAD 605 = 1515, 50" box jump

    Videos on my YouTube channel http://www.youtube.com/user/ZackAttack1978
    Last edited by Zack_Attack; 12-14-2008 at 07:29 AM.
    I am PROGRESS and so can You

  19. #18
    Wannabebig Member Zack_Attack's Avatar
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    I have started preparation for BENCH PR attempt @ 245 in 4 weeks:

    Bench 205x1 (full second Pause) Fly 30x10 195x3 (no pause)
    http://uk.youtube.com/watch?v=z15wvLsmZmk

    I will be striving towards 20 Rep Squats regularly. When I get 20 reps, I will increase the weight 5 lbs. Got 1 rep more this time:

    FrontSquat 165x1 BackSquat 135x17
    http://uk.youtube.com/watch?v=VTzCnn1SL1M
    I am PROGRESS and so can You

  20. #19
    Wannabebig Member Zack_Attack's Avatar
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    SQUAT 18 reps @ 135 after a single @ 215
    http://www.youtube.com/watch?v=b8GOOoai1RE

    BoxJump 30" made / 32" made / 34" failed
    http://www.youtube.com/watch?v=gQe5h-HHD_s
    I am PROGRESS and so can You

  21. #20
    Wannabebig Member Zack_Attack's Avatar
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    Okay this was so funny, I had to share as soon as I got to my computer. After reading feedback from youtue users advising me on pretty much the same thing to correct my Box Jump technique, I head to the gym to see if I could clear the failed 34" jump in the vid above.

    The guys in the gym heard me slip, saw me laying with my back flat, but weren't sure what was going on??? One of them, who later told me didn't know what box jumps were, asked what I was trying to do

    34" Box Jump, ALMOST !!!
    http://www.youtube.com/watch?v=98saRqKM22c

    Spectator Interview
    http://uk.youtube.com/watch?v=lzuIgFjDh1M
    Last edited by Zack_Attack; 12-22-2008 at 07:56 PM.
    I am PROGRESS and so can You

  22. #21
    Wannabebig Member Zack_Attack's Avatar
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    Return From Layoff

    Was very weak on all lifts after being bed-ridden with no appetite for a week. Could consume no more than 500 calories per day. Someone told me I had the flu which has no symptoms except from the neck down (weakness/mild body aches). Someone else told me the signs I mention are of one that is over-trained.

    Either way, I am excited to attack 2009 with renewed vigor. Even though the recent strength loss is a huge setback, I am not letting it devastate me emotionally.

    Thus, I am exploring a new terrtitory of exercises - exercises where I have no mental records to compare my current performance to a previous performance.

    One of these exercises is the Overhead Squat. I tried it out today.

    http://uk.youtube.com/watch?v=br_0MF7hjlA
    I am PROGRESS and so can You

  23. #22
    Wannabebig Member Zack_Attack's Avatar
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    Another new exercise I tried is the GoodMorning
    http://uk.youtube.com/watch?v=1Zg5x03sqL4

    Back to striving towards 20 Rep Squats. When I get 20 reps, I will increase the weight 5-10 lbs. Squat 135x20 :
    http://uk.youtube.com/watch?v=AmPLKPRRdHo
    I am PROGRESS and so can You

  24. #23
    Wannabebig Member Zack_Attack's Avatar
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    My invention of modifying Triceps DEATH to destroy the tris - preparing for upcoming Bench PR attempt @ 245

    OH Ext 95x6 (PR) / PushDowns / Triceps DEATH - Giant Set

    http://www.youtube.com/watch?v=jFZHOX2EvQY
    I am PROGRESS and so can You

  25. #24
    Wannabebig Member Zack_Attack's Avatar
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    2 months ago I experimented with The BEAR and barely managed 1 circuit rep @ 95 lbs. Yesterday I got 5 reps!

    BEAR 95x5 / Snatch 95x1 / db Press 65x3 / PushPress 135x2 (PR) LilDance

    http://www.youtube.com/watch?v=W8osUas6l04
    I am PROGRESS and so can You

  26. #25
    Senior Member OGROK's Avatar
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    Quote Originally Posted by Love2Lift View Post
    I will by no means claim to be a squat expert but I see the same thing that mrelwooddowd pointed out earlier on your squat form which was that you weren't really getting the concept of "ass out" as he put it. I could be wrong but in my opinion you are not really utilizing proper hip drive or engaging your posterior chain, however you want to phrase it on your last max out of 245 (although with the camera angle it is kind of hard to tell). I believe this video on youtube by rippetoe could be beneficial for you to look at. The site would not let me post the link without having atleast 10 posts but if you go on you tube and type in "Mark Rippetoe: Fixing the Squat: Hip Drive" it will pop right up and I think it would help you out much more than myself trying to explain it.
    No, please don't listen to anything Mark Rippetoe has to say about the squat. I followed his low bar advice as a beginner and later I realize my form is **** because of it -- it causes way too much forward lean. You want to be more upright to actually work your quads and not feel like you are about to **** out your spine on heavy attempts.

    This is perfect squat form for a bodybuilder:
    http://www.youtube.com/watch?v=5dJhTh7_VMY

    Notice how ****ty Mark Rippetoe's technique looks in comparison:

    http://www.youtube.com/watch?v=FVKEl4Wxoqc
    Last edited by OGROK; 01-27-2009 at 04:09 PM.

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