Fitness And Nutrition General

I don't like to use them because it takes your wrists out of the equation and my forearms are a place that needs every bit it can.

If you're going for more of an isolation than a compound and want to be able to dedicate more to that one spot (legs/back for dead lifts, chest for bench press, etc.), then straps are the way to go

Would straps improve your grip then? I was doing dead lifts tonight and on the last 2 or 3 reps of the last 2 sets I was having trouble maintaining my grip. Granted I went up a weight tonight,but still

No, it's like using a belt when you squat. It's supporting your lower back (as the straps do your wrist) so you're really just taking them out of the equation. Pretty much you're using them less, and potentially not at all.

Ah makes more sense I suppose

See my friend suggested I use the wrist straps for deadlifts only on my heavy lifting days. And not use the straps on my lighter rep days just till I improve my grip. I do other exercises that target my forearms like reverse preacher etc...so I'm not completely negating my forearm muscles.

Also, I thought the whole point of the weight belt on squats was so that you don't f#ck up your lower back?

It's pretty much back support. So while it can serve for that purpose, it's also taking your lower back out of the equation (or lowering how much it gets used anyways), which is why you can squat or deadlift more as soon as you put it on.

Kinda like using the assisted pull up machine (not the best example, but only one I can think of off the top of my head)

I understand what you mean now, thanks. That's what I was afraid of.

Any tips to improve grip? I only have a slight problem on the last set on my heave days.

Just stick with the forearm exercises and aside from that, the more you try the heavier weights w/o straps the more you're going to get accustomed to it. Doing is the best way to train.

I'm forwarding my chiropractor bills to you! lol jk

This is really a goal question - so what are your goals here?

If you want to balance your gains and appearance, swap out the heavier weights for lighter ones on the chest and back exercises; maybe even switch to pushups and pullups only for 3-4 weeks to attack these muscles. I like doing chest and back on the same day personally and then shoulders and arm together. Heavy up your bi/tri/shoulder exercise weight and lower reps - i.e. if you're doing 12-15 reps of standard curls of 30 lbs, switch to doing 8-10 reps of 40 lbs curls. Incorporate these too changes and you'll rip up your chest and back and consider these 3-4 weeks as a toning drill for those muscle groups while you perform a bulking routine for your arms and shoulders.

Diet is key since chest and back are larger muscle groups then shoulders and arms. For the chest and back days go for a 40/40/20 diet and on shoulder and arms days hit up that 50/30/20 balance to really get that pump of protein in you.

Guaranteed this will give you the balance you're looking for in about 3-4 weeks. Good luck!

Completed Tiger's suggestion of day1:5x5 > day2:10x4!!



On another note. Going to the gym hungover. Really makes your workout 10x harder ughh....I feel like death today.

If you can't do the lift sans belt or straps, you can't do the lift period.

It's also core, not lower back. Lower back is just where it hurts if you *** it up.

I actually spoke to a few guys about this at my gym. They are saying the straps that allow wrist movement "grabbing straps" don't inhibit forearm growth.

There are straps that wrap around the wrist and restrict wrist movement. Those they said are just if your grip is terrible. But they emphasized so long as I am doing other exercises that target those muscles that straps or no straps make no difference.

As far as the belt goes. I'm going to stick to the belt on squats. Like my buddy told me. The one day you decide to do squats and you don't wear the belt is the one day you're going to get a herniated disk.

lol

Yes.

Pro: Keeps your grip strength from bottlenecking other muscle groups. e.g. You can deadlift 475 x 8 but you drop the weight if it goes heavier than 315 x 8. Not a good idea to hold up your back on account of your grip strength.

Con: Easy to get in the habit of using as a crutch. Only use when you absolutely need them, e.g. deadlift heavy set, shrug heavy set. If you can possibly get by without them on a lift, don't use them.

So,whats the fastest way to lose weight.....

I've spent the last 2.5 months improving my metabolism and its pretty much up in overdrive atm. But I want to go that bit extra for rapid weight loss. I was thinking of getting with a trainer to figure out the best way to do it. Even if I have to hold back or even stop muscle growth completely. Or even if I have to swap to the dreaded cardio.

I was thinking of going to the gym twice a day from now on. Once in the morning for nothing but cardio/core and once in the evening for weight training.

Ideas?

Oh,and if it helps,the goal is this.

Long term,get low body fat and decent/big muscle.

Short term step by step goal,lose alot of weight (I'm not fat or anything,I just want the lean body with even basic 6 pack more than size/muscle) and once there,build up muscle,cut off gain fat,rinse,repeat.

I'm 6'0 and 200lbs. Up from 175 when I started on january 2nd. Noticable results in muscle gain/fat loss (for me,from what I used to look like anyways)

edit: long term: look like luckycharms lol

First problem is asking people at a gym for advice.

You're already talking about targeting muscles, so if we're going to talk about impossible things then of course you're going to blow a disk the day you lift without the belt.

Or.

Approach the lifts from the standpoint the exist of. Deadlift, full body. Squat, full body. If you can't do the lift sans assistance, approach the lift from a weight that you can. The lift itself will make you better at the lift, it's not like Bench Press where you can actually be limited by things not part of the Bench Press (or that it won't really make you better at).

Doing Deadlift makes you better at Deadlift, Squat, Clean, Jerk, etcetc. Doing it with a belt or using straps changes the load and exertion/transfer of force. If this was baseball, every lift would have an asterisk.

One of the people at my gym who I asked is also a physician (edit:friend of mine- I wasn't just asking "random" people.) So I trust his advice regarding the squat+belt. There is also much documented literature regarding disc injury online and squats so its not that "impossible." Anyhow the the bb forums pretty much have this reiterating what you say but also about preventing injury. Anyone use a belt on lower back

Additionally, you can go on the bb forums regarding the grabbing straps. They say the same thing. straps or no straps in deadlift?

I am approaching them within realistic capabilities. Safety is my first concern.

Off topic,but I hate those forums. I dont use them anymore because of 99% of the people there.

Taken from the comments on your link

Originally Posted by Al Swearengen
i would never let grip strength dictate how much i can deadlift i mean who does that? use the straps in order to keep the weight moving up on deads and add grip work into your routine to bring that up as well it really isn't any more difficult then that.
^^^This. As a bodybuilder, all I care about is overloading my back with as much weight as I can handle with good form. And that doesn't allow any room for my grip to limit my lifting ability. I'll use straps, chalk, duct tape, super glue--whatever is necessary to do this. I don't care about "grip strength;" I care about a big back.

Originally Posted by seriouslifter
chalk and build grip strength, dont be the pussy thats using straps on 140lb pulldowns and making noises like hes big

Concentrate on a diet consisting of as much raw foods as possible. I switched to a completely raw vegan diet last year. I lost 5lbs. in two days, and 15lbs. in just about two weeks, eating as much as my body could possibly manage. I've managed to retain that same weight for the past year.

The main reasons the body will shed pounds so quick is through water weight and detoxing. The "normal" diet in today's society consists of high amounts of processed food. Besides the know relations to many diseases, it subsequently causes the body to retain way too much water to prevent dehydration. Eating a diet high in raw foods flushes the body via the high content of water found in all fruits and vegetables, not to mention the plethora of vitamins and minerals that flood the body as well.

It'd be to your benefit to do some thorough research on the subject. The power of simple eating is outstanding. I'm grateful for each and every day of my life since I've gained the knowledge of the power of raw foods.

Physician isn't qualified as an expert on strength, muscle, or fitness building.

They are qualified to diagnose disc injury and the causes.

Spine Injuries from Weightlifting Squats


So yes if your technique is proper 100% of the time then yeah. Personally, I don't want to have to worry the one time my right foot moves a bit to the right or whatever due to exhaustion. Like I'm not disagreeing with you but just rather be safe-than-sorry I guess.

Damn,I was afraid of something like that. I gag and almost throw up (now I see why its a great way to lose weight!) whenever I eat any vegetable that isnt a potato (cue stereotypical jokes). My diet is actually pretty good though (aside from the times I slip out of it for a day or two) it consists of boiled brown rice and a grilled chicken breast 4-6 times a day. So I'm not looking to go from scratch exactly. Cheat meal once a week,every sunday dinner as recomended by the guys here and almost everywhere else online as well. I know its also not recommended but I've been eating less and less lately in an effort to cut down some weight. Not I.F. kinda eating less,just eating less overall. The problem with it is it causes me to slip outta the diet and undo everything it mighta did x_X

God I wish I had more willpower or something

I find it odd how many young men focus on lifting amounts of weight that ultimately place their bodies in adverse conditions. Yet fail to discuss much the importance of flexibility, endurance, proper diet, water intake, and keeping chemicals (including those in food) out of your system for optimal body performance. Lots of what we used to call "meat heads" in their 40s now have knee, back, shoulder issues. where as most endurance trainers I know as we still jog and bike are much better fit. Not saying lifting wights is bad in any way. Just dumbfounded at the odd sensation for bulk over endurance, circuit style muscle training. Getting ready to run the Sunkist 10k with wife and friends this summer @ Norte Dame. (*^.^*) Near 43 years old and kicking healthy.

I'd say part of them choose to go that route for looks,strength,w/e the case may be. And some of them are just,for lack of a better word,ignorant and just want to basically be big/strong and thats it. Personally I couldnt care less if I cant run 20 feet without getting out of breath. But if it comes as part of what route I need to take,fine.

Try changing your diet to incorporate more fruits and vegetables for just a week or two, maybe even a month (that's how I got into it). Stick with it and see if you notice improved focus, increased weight loss, more energy, etc. After you give it some time, there is no denying how awesome you will feel, both mentally and physically.

The average American lives 28,563 days. Changing the way you eat for 7, 14, or 30 days is such a minuscule amount, if you don't have the willpower to do that, I'm sorry, but you don't want to change. When you want something as an individual, you will do whatever it takes to achieve that. The sad thing is people usually try the stupidest things when it comes to "healthy" eating, choosing to ignore the simple idea of eating raw. It seems like such a simple and plain way to go about things, that it seems unreal. In reality, why should eating and dieting for health be so confusing and intricate? Keep it simple my friend.

Your form gets to be good 100% of the time if you practice your form the entire time you get stronger (and lift weights you can actually lift) and focus on the lifting of the weights like it was something that could hurt you should you *** it up.

What will help your willpower over time is eating 5-7 small meals during the day. This will not only cut your cravings down but also shrink the expansion that has happened in most folks stomach who eat large meals often.

Another huge reason folks have cravings is your body is missing essential elements to your health. which often leads to wanting to eat even though you do not need any more calories. Upping not only your servings of veggies but also variety will improve you over all health, cravings and body balance. Combine this with cor lean proteins, very light on the carbs and starches with fruits for snacks; you will find your self feeling much better in about 4-6 weeks.

Keep your self hydrated through out the day, 2 cups of water fist thing in morning will get you started out right. then incorporate several cups in your day 64+ oz. or more. Do not over do the water or it may lead to a belly ache if you are not being exceptionally active.

Sleep is also a huge factor, having a steady consistent sleep schedule will give you more energy, less apatite variance, and over all more happy brain chemicals. 7-10 hours depending on your natural bio clock. The best way to test this, is when you have a nice week vacation. go to bed at the same time everyday, do not set an alarm, as soon as you get that first squinting eye in the morning, pop out of bed and check the time. If you do this for a week you will begin to understand what your natural bio-clock desires for sleep. Then try to incorporate this daily to feel more well rested.

Also worth noting, although I don't have a "work out" routine, I do stay active through other means. Because I keep my body constantly supplies with endless nutrients, when I do concentrate on more consistent exercise, I notice rapid improvement in muscle gain. Also, soreness and stiffness see almost nonexistent (my body is properly supplied with means to heal itself more efficiently).