The RD Network:
 RateDesi.com 
|
RateDesi Forums 
|
RateHispanic.com
|
RateDesi Hungama Beta
Deadlifts, Squats, & Bench (and some other stuff) help needed - RateDesi Forums
Go Back   RateDesi Forums > Topic Focused Forums > Fitness and Health Forum
FAQ Members List Calendar Arcade Casino Radio and TV Mark Forums Read

Reply
 
Thread Tools
Old September 8th, 2011, 10:15 PM   #1
IXthLMNT
Should I Consider Retiring???
 

Join Date: Sep 6 2009
Location: N to the crooked letter Y
Posts: 18,375
Reputation: 2147483647 IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute
-->
Rep Power: 214748454
Casino cash: $337762
Send a message via AIM to IXthLMNT Send a message via Skype™ to IXthLMNT
Arrow Deadlifts, Squats, & Bench (and some other stuff) help needed

Long story short, I need to add at least Deadlifts and Squats to my training. The main question is, how can i do it correctly with the aim of not messing up my martial arts. I dont really know much about weight lifting so I figured that listing my goals may help.

main goal for both (Deadlifts and Squats):

gain strength + explosive power without ruining my flexibility. I mainly dont want to do something that will maximize my growth too fast because I'd rather gain mass slow so I can keep training my martial arts techniques and syncing them with my body as it grows. the way I train, gaining too much mass at once will just leave me dead during martial arts training and will also leave my constantly retraining/"recalibrating" myself to adapt to my bigger size.

With that goal in mind, is there any advice on how I should start as someone who's 160lbs (in terms of recommended amount of weight to start w/, reps, sets)

Bench:

For me it's really important that i can keep my elbows in the center of my body where my sternum is. for this reason I've never benched before. I've heard that it has benefits for strikers but maintaining my centerline is most important. Any tips on how I can train this (rate of progression is not a problem, im in no hurry) without losing that flexibility? Or should I just stay away from it?

Also, does anyone have tips on what to add to my diet, including supplements (nothing risky or too crazy/abnormal though) that would speed up my muscle recovery/repair?

I know that's a shit-ton of questions, but any help would be appreciated!
__________________
"Heavy thoughts can't be held down by the laws of gravity"
IXthLMNT is offline   Reply With Quote
Old September 8th, 2011, 10:37 PM   #2
Echelon
Should I Consider Retiring???
 

Join Date: Aug 30 2005
Location: Above your roof
Posts: 32,320
Reputation: 2147483647 Echelon has a reputation beyond repute Echelon has a reputation beyond repute Echelon has a reputation beyond repute Echelon has a reputation beyond repute Echelon has a reputation beyond repute Echelon has a reputation beyond repute Echelon has a reputation beyond repute Echelon has a reputation beyond repute Echelon has a reputation beyond repute Echelon has a reputation beyond repute Echelon has a reputation beyond repute
-->
Rep Power: 214748525
Casino cash: $177989
Default

A lot of powerlifters squat/dead regularly. I'm talkin every 2nd day or every other session (dead-lift). Usually to gain strength you put on muscle mass, but you may also lose fat as well in the process (especially when you squat you're building up your legs, you increase weight, more likely to lose fat quicker because you are heavier). You actually need to have good flexibility to squat/dead with proper form. If you have issues with flexibility, keep testing it, every now and then.
You gotta be prepared to put on weight though, maybe even a bit of fat, as you increase your calorie intake. 68kg in most circles is skinny for your height, you want to aim at around 165 pounds at least, and in order to do that you need to up your intake of protein/carbs/fats(good).
As for your bench press issue...you can do a few exercises to make your chest wider, I suppose.. but if I was you I'd just bench press and trial your "flexibility" and see if it is being affected.

Compound workouts are good.....but you need to realise symmetry not just for aesthetics but for form and posture.
__________________
Echelon is offline   Reply With Quote
Old September 8th, 2011, 10:38 PM   #3
Echelon
Should I Consider Retiring???
 

Join Date: Aug 30 2005
Location: Above your roof
Posts: 32,320
Reputation: 2147483647 Echelon has a reputation beyond repute Echelon has a reputation beyond repute Echelon has a reputation beyond repute Echelon has a reputation beyond repute Echelon has a reputation beyond repute Echelon has a reputation beyond repute Echelon has a reputation beyond repute Echelon has a reputation beyond repute Echelon has a reputation beyond repute Echelon has a reputation beyond repute Echelon has a reputation beyond repute
-->
Rep Power: 214748525
Casino cash: $177989
Default

A lot of powerlifters squat/dead regularly. I'm talkin every 2nd day or every other session (dead-lift). Usually to gain strength you put on muscle mass, but you may also lose fat as well in the process (especially when you squat you're building up your legs, you increase weight, more likely to lose fat quicker because you are heavier). You actually need to have good flexibility to squat/dead with proper form. If you have issues with flexibility, keep testing it, every now and then.
You gotta be prepared to put on weight though, maybe even a bit of fat, as you increase your calorie intake. 68kg in most circles is skinny for your height, you want to aim at around 165 pounds at least, and in order to do that you need to up your intake of protein/carbs/fats(good).
As for your bench press issue...you can do a few exercises to make your chest wider, I suppose.. but if I was you I'd just bench press and trial your "flexibility" and see if it is being affected.

Compound workouts are good.....but you need to realise symmetry not just for aesthetics but for form and posture.
__________________
Echelon is offline   Reply With Quote
Old September 9th, 2011, 03:10 PM   #4
IXthLMNT
Should I Consider Retiring???
 

Join Date: Sep 6 2009
Location: N to the crooked letter Y
Posts: 18,375
Reputation: 2147483647 IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute
-->
Rep Power: 214748454
Casino cash: $337762
Send a message via AIM to IXthLMNT Send a message via Skype™ to IXthLMNT
Default

Quote:
Originally Posted by Echelon View Post
A lot of powerlifters squat/dead regularly. I'm talkin every 2nd day or every other session (dead-lift). Usually to gain strength you put on muscle mass, but you may also lose fat as well in the process (especially when you squat you're building up your legs, you increase weight, more likely to lose fat quicker because you are heavier). You actually need to have good flexibility to squat/dead with proper form. If you have issues with flexibility, keep testing it, every now and then.
You gotta be prepared to put on weight though, maybe even a bit of fat, as you increase your calorie intake. 68kg in most circles is skinny for your height, you want to aim at around 165 pounds at least, and in order to do that you need to up your intake of protein/carbs/fats(good).
As for your bench press issue...you can do a few exercises to make your chest wider, I suppose.. but if I was you I'd just bench press and trial your "flexibility" and see if it is being affected.

Compound workouts are good.....but you need to realise symmetry not just for aesthetics but for form and posture.
Yea, I realized that gaining mass would be inevitable from these exercises. Testing things out does seem like my safest bet. From the stuff I read up, i noticed there were different types of routines for the deadlifts. The first thing that seemed to be necessary was figuring out the max weight you can lift once and then doing setos of reps with varying percentages of that weight. Normally I'd guess that more weight = more focus on getting big (but i'd rather just focus on strength over size) but I can't tell because most articles talks about weightlifting in a weight I never even knew about. They keep saying that deadlifting is a hardcore cardio exercise at higher weights and that it also has a lot to do with mental state and releasing hormones and such.

For now I've been doing jumping squats instead of weighted squats, I'm wondering if pushup work would be a good primer for benching, especially since it'll probably be better for retaining flexiblity.

And yea, I'm actually more concerned with the form and posture training aspect of it rather than the aesthetics.
__________________
"Heavy thoughts can't be held down by the laws of gravity"
IXthLMNT is offline   Reply With Quote
Old September 9th, 2011, 04:07 PM   #5
Echelon
Should I Consider Retiring???
 

Join Date: Aug 30 2005
Location: Above your roof
Posts: 32,320
Reputation: 2147483647 Echelon has a reputation beyond repute Echelon has a reputation beyond repute Echelon has a reputation beyond repute Echelon has a reputation beyond repute Echelon has a reputation beyond repute Echelon has a reputation beyond repute Echelon has a reputation beyond repute Echelon has a reputation beyond repute Echelon has a reputation beyond repute Echelon has a reputation beyond repute Echelon has a reputation beyond repute
-->
Rep Power: 214748525
Casino cash: $177989
Default

Go read up billstarr 5x5
__________________
Echelon is offline   Reply With Quote
Old May 1st, 2012, 11:08 PM   #6
IXthLMNT
Should I Consider Retiring???
 

Join Date: Sep 6 2009
Location: N to the crooked letter Y
Posts: 18,375
Reputation: 2147483647 IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute
-->
Rep Power: 214748454
Casino cash: $337762
Send a message via AIM to IXthLMNT Send a message via Skype™ to IXthLMNT
Default

Quote:
Originally Posted by Echelon View Post
Go read up billstarr 5x5
Nice, I actually just got off of a good 2 week span of researching this stuff pretty well. Looked into the Stronglifts 5x5, Bill Star 5x5, and have been reading this book called "Starting Strength."

as a thread update:

I got hold of a barbell (the 45 lb one) and about 200 lbs of weights in various sized plates. At the moment I dont have a rack for squats or bench so I'm going to be doing my squats with lighter weight (well im starting all exercises w/ the bar alone first)

Right now, by the main things I'll be training at home are

1. Lighter weight squats
2. Deadlifts
3. Power Cleans
4. Overhead press
5. Barbell Rows

Since I dont yet have all the stuff to do the exact 5x5 programs I've seen, can i still follow a similar order of adding weight while doing these exercises?

Also, when doing something like a 5x5 program, is it okay to train other stuff on that day? Is it also okay for me to do other exercises w/ the barbell? I figured that my non-weight days would be the harder focus on martial arts training. Is this okay or is there anything i should do to make sure my muscles recover well with the workouts added? If anyone can answer any of these questions, help a brotha out.
__________________
"Heavy thoughts can't be held down by the laws of gravity"
IXthLMNT is offline   Reply With Quote
Old May 3rd, 2012, 11:47 PM   #7
IXthLMNT
Should I Consider Retiring???
 

Join Date: Sep 6 2009
Location: N to the crooked letter Y
Posts: 18,375
Reputation: 2147483647 IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute
-->
Rep Power: 214748454
Casino cash: $337762
Send a message via AIM to IXthLMNT Send a message via Skype™ to IXthLMNT
Default

Fitness thread dead? Then it's my duty to post here, my duty as RD Savior and all ^^

anyways, still didn't get the bench and rack. Been doing my own training lately of

(not including warmups)
5x5 Squat
5x5 Clean and Press
3x5 Deadlift

i figure this is good training till i get the other equipment because it has squats and deadlifts and the clean and press is pretty much like the powerclean + an overhead press, at least from what i know so far.

any comments? any other good things to train. As soon as i get the rack and bench ill be able to squat more and start benching. Guess I could add barbell rows. Just realized i forgot those. Is it bad to train randomly throughout the day? I mean, not the big core exercises, but like may bicep/tricep curls and stuff?
__________________
"Heavy thoughts can't be held down by the laws of gravity"
IXthLMNT is offline   Reply With Quote
Old May 9th, 2012, 02:24 AM   #8
chunky
frank and beans!
 

Join Date: Jul 2 2004
Posts: 58,324
Reputation: 2147483647 chunky has a reputation beyond repute chunky has a reputation beyond repute chunky has a reputation beyond repute chunky has a reputation beyond repute chunky has a reputation beyond repute chunky has a reputation beyond repute chunky has a reputation beyond repute chunky has a reputation beyond repute chunky has a reputation beyond repute chunky has a reputation beyond repute chunky has a reputation beyond repute
-->
Rep Power: 214748633
Casino cash: $197936
Default

Quote:
Originally Posted by IXthLMNT View Post
Fitness thread dead? Then it's my duty to post here, my duty as RD Savior and all ^^

anyways, still didn't get the bench and rack. Been doing my own training lately of

(not including warmups)
5x5 Squat
5x5 Clean and Press
3x5 Deadlift

i figure this is good training till i get the other equipment because it has squats and deadlifts and the clean and press is pretty much like the powerclean + an overhead press, at least from what i know so far.

any comments? any other good things to train. As soon as i get the rack and bench ill be able to squat more and start benching. Guess I could add barbell rows. Just realized i forgot those. Is it bad to train randomly throughout the day? I mean, not the big core exercises, but like may bicep/tricep curls and stuff?
clean & press is great. I recently started doing more kettlebell training. I love me some kettlebell snatches.
__________________
chunky is offline   Reply With Quote
Old May 9th, 2012, 09:11 AM   #9
brappp
Regular Poster
 

Join Date: May 1 2012
Posts: 1,361
Reputation: 820697469 brappp has a reputation beyond repute brappp has a reputation beyond repute brappp has a reputation beyond repute brappp has a reputation beyond repute brappp has a reputation beyond repute brappp has a reputation beyond repute brappp has a reputation beyond repute brappp has a reputation beyond repute brappp has a reputation beyond repute brappp has a reputation beyond repute brappp has a reputation beyond repute
-->
Rep Power: 82069759
Casino cash: $17908
Default

I tried kettle bells for while but i got scared dont wanna get muscles just tone up dont wanna look like chyna from wrestling
brappp is offline   Reply With Quote
Old May 26th, 2012, 12:10 PM   #10
IXthLMNT
Should I Consider Retiring???
 

Join Date: Sep 6 2009
Location: N to the crooked letter Y
Posts: 18,375
Reputation: 2147483647 IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute IXthLMNT has a reputation beyond repute
-->
Rep Power: 214748454
Casino cash: $337762
Send a message via AIM to IXthLMNT Send a message via Skype™ to IXthLMNT
Default

Quote:
Originally Posted by chunky View Post
clean & press is great. I recently started doing more kettlebell training. I love me some kettlebell snatches.
Damn, Kettlebells are where it's at. I remember once reading about how the US govt incorporated it into training after they went into russia and saw that they had some freakishly strong soldiers. Sounds like its true!

I always wondered, what kind of weight do people eventually work up to with the clean and press?

Also, when you do a set of lets say, 5 clean and presses, do you always just drop/bring the bar down past the knees and continue the next rep from there? That's one of the things that confused me.
__________________
"Heavy thoughts can't be held down by the laws of gravity"
IXthLMNT is offline   Reply With Quote
Old May 29th, 2012, 03:53 AM   #11
chunky
frank and beans!
 

Join Date: Jul 2 2004
Posts: 58,324
Reputation: 2147483647 chunky has a reputation beyond repute chunky has a reputation beyond repute chunky has a reputation beyond repute chunky has a reputation beyond repute chunky has a reputation beyond repute chunky has a reputation beyond repute chunky has a reputation beyond repute chunky has a reputation beyond repute chunky has a reputation beyond repute chunky has a reputation beyond repute chunky has a reputation beyond repute
-->
Rep Power: 214748633
Casino cash: $197936
Default

Quote:
Originally Posted by IXthLMNT View Post
Damn, Kettlebells are where it's at. I remember once reading about how the US govt incorporated it into training after they went into russia and saw that they had some freakishly strong soldiers. Sounds like its true!

I always wondered, what kind of weight do people eventually work up to with the clean and press?

Also, when you do a set of lets say, 5 clean and presses, do you always just drop/bring the bar down past the knees and continue the next rep from there? That's one of the things that confused me.
If you're talking about kettle bell clean& press, it's not really done for max weight. You tend to do a lot of reps with kettle bells, but still at a fairly high weight.

When I do a barbell clean & press, the rep always starts from the floor. If you don't lower the weights all the way to the floor, it's known as a hanging clean & press.
__________________
chunky is offline   Reply With Quote
Old October 3rd, 2012, 11:41 AM   #12
Lautbooro
Banned
 

Join Date: May 7 2012
Location: Estonia
Posts: 100
Reputation: -1018865 Lautbooro Lautbooro Lautbooro Lautbooro Lautbooro Lautbooro Lautbooro Lautbooro Lautbooro Lautbooro Lautbooro
-->
Rep Power: 0
Casino cash: $1845
Send a message via ICQ to Lautbooro
Default the jordan shoes 10

I do designs sometimes, but I don usually go for the French or American look. (I not opposed to it on principal or anything. It just doesn suit me personally.). Ulu boots are designed in such a way that protects you from the harsh elements of winter and provide unparalleled traction and comfort. The Ulu boots are crafted with the highest quality materials, from soft full grain leathers and plush double faced shearling to prevent waterproof styles and shearling lined supportive footbed. The Ulu boots are water proof so you can run around in the snow the whole day without worrying for the chilling water to penetrate inside. Hold the treat at the lower end, and wait for your puppy to follow, and then lead the pup all along the teeter-totter. Give the treat sko online at the end. Do not get frustrated if it does not work right away. With its closed toe and not-too-high heel, the pump is for women who prefer to make a grown-up nike frees style statement. Castles says they're a winner with the fellas, too. He explains, "this style is so pretty and nike air max 2011 feminine, and every man loves a bit of feminine." Invest in black, patent and nude pairs, and you've got understated allure covered..
Lautbooro is offline   Reply With Quote
Old November 11th, 2012, 12:57 PM   #13
coolie020286
Still a Newb
 
coolie020286's Avatar
 

Join Date: Jul 28 2011
Posts: 236
Reputation: 288381912 coolie020286 has a reputation beyond repute coolie020286 has a reputation beyond repute coolie020286 has a reputation beyond repute coolie020286 has a reputation beyond repute coolie020286 has a reputation beyond repute coolie020286 has a reputation beyond repute coolie020286 has a reputation beyond repute coolie020286 has a reputation beyond repute coolie020286 has a reputation beyond repute coolie020286 has a reputation beyond repute coolie020286 has a reputation beyond repute
-->
Rep Power: 28838202
Casino cash: $3387
Default

best program i've ever used...westside for skinny bastards part III...aka WS4SB3

google it
coolie020286 is offline   Reply With Quote
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -4. The time now is 10:01 AM.


Powered by vBulletin® Version 3.8.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
hindi movies online | watch online movies