Calling all Gym-Rat Skiers

14500061:NoahsArk said:
Looking for advice for gym gains. I’ve been off and on for a couple years now with no real progress. I’m 6’0 145. I mostly need advice on how to stay motivated and gain weight.
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Watch zyzz motivation videos. Nofap. A few nice breakups. Before you know it you'll be a high test gym addict
 
crushing 90 lb dumbess for flat bench. I need to just go for the 100's. I guarantee i'd be able to get 6 reps or so if I can do 10 reps of 90's.
 
Haven’t deadlifted or done legs at all in 4 months besides skiing, repenting for my sins now. Just laced 365 for 2 on dl, didn’t think I was gonna crack 315 so I’m stoked on that
 
I hate complaining about pain but I’ve had pretty bad ‘deep tissue(?)’ soreness around the entire medial side of my left scapula since November, comes and goes but when it’s there it’ll fucking wake me up in the middle of the night. I’m pretty sure it was from going too hard on the bent over rows or maybe seated BB shoulder presses. The weird thing is I feel it the most with RIGHT sided iso cable rows, or when I’m walking my dog and she jumps and yanks on the leash in my right hand. Tryna get back to lifting more but this shit ruins anything pull related
 
Yeah, there's definitely been a long-standing thread on this topic, but new can be good, too.

I highly recommend following @squat_university on IG for form tips, especially those who are lifting with injuries/pain or post-injury/surgery. I have his book, too, and the two combined have literally changed my life. I started lifting January 1, 2010 (I'm 36) because of chronic back pain from severe scoliosis. I was never supposed to be able to carry more than 10# on my back, but I started back squatting in October and hit a PR of 155 before having bladder surgery in November. Squat U really helped me with technique, warm-ups, and movements for specific types of pain (I get lots of different pain these days), which completely changed lifting for me.

Current PRs:

Bench: 130 (not hitting the plate is 100% mental)

Dead: 245 conventional, 205 sumo

Squat: 155 back, 105 front

Current body weight is 160 but fluctuates between 140-165, and I'm around 5'8-8.5" now (used to be 5'11"). I'm a mom of two kids, no longer ski anymore (back injuries, detonated knees, you name it), and train primarily to keep up with my kids and to be able to hunt (carrying 120# moose quarters on my back).
 
Hit a PR for a 10x set of below-the-knee rack pulls at 225. Only used straps on my top three sets because I’m also working of my grip. Full sets were:

95x25

135x15

185x15

225x3

205x10

225x10

185x12

135x25

Followed that with a bunch of pulls, rows, and accessory work. My lats are smoked.

1065699.png
 
It is wild how much a hard workout can change my mood and mindset for the day

sometimes it sucks so much mid workout but leaving the gym I almost always feel amazing
 
What's the point of a rack pull? Why not deadlift? Honestly asking

14514684:Sdot. said:
Hit a PR for a 10x set of below-the-knee rack pulls at 225. Only used straps on my top three sets because I’m also working of my grip. Full sets were:

95x25

135x15

185x15

225x3

205x10

225x10

185x12

135x25

Followed that with a bunch of pulls, rows, and accessory work. My lats are smoked.

View attachment 1065699
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Well idk if decline bench really fits in that category. It legitimately hits lower chest.

14530283:SchizoSkier said:
They’re pointless ppl just do them to boost their ego similar to decline bench
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14530283:SchizoSkier said:
They’re pointless ppl just do them to boost their ego similar to decline bench
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Rack pull below knee is valid and let's you do overload training for deadlift

Rack pull above knee is an ego lift
 
14530273:littleman34 said:
What's the point of a rack pull? Why not deadlift? Honestly asking
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Personally, I incorporate them for four primary reasons:

1. It's a great overload exercise, and I enjoy increasing my deadlift weight.

2. I tend to have a sticking point in the top part of my deadlift, resulting in failed attempts. Rack pulls enable me to work specifically on that part of my deadlift.

3. I get significantly better isolated muscle engagement in my low lats (without engaging as much of my legs or low back) with rack pulls than I do with full deadlifts. My best back days start with progressive overload on rack pulls (I try to increase my reps for each weight from the previous session and possibly increase the weight of my top set, then increase the weight and/or reps in a couple of back-off sets).

4. Grip strength.

Here's a pretty good article that explains other uses:
https://powerliftingtechnique.com/rack-pull-vs-deadlift/
 
Got it I can see the advantages there that makes sense. Maybe I'll have to give those a try at some point, I'm imagining doing them with a little lighter weight might an shrugging at the top could really work your traps and lats as well. Thanks for the explanation!

14532115:Sdot. said:
Personally, I incorporate them for four primary reasons:

1. It's a great overload exercise, and I enjoy increasing my deadlift weight.

2. I tend to have a sticking point in the top part of my deadlift, resulting in failed attempts. Rack pulls enable me to work specifically on that part of my deadlift.

3. I get significantly better isolated muscle engagement in my low lats (without engaging as much of my legs or low back) with rack pulls than I do with full deadlifts. My best back days start with progressive overload on rack pulls (I try to increase my reps for each weight from the previous session and possibly increase the weight of my top set, then increase the weight and/or reps in a couple of back-off sets).

4. Grip strength.

Here's a pretty good article that explains other uses:
https://powerliftingtechnique.com/rack-pull-vs-deadlift/
Click to expand...
 
14532183:littleman34 said:
Got it I can see the advantages there that makes sense. Maybe I'll have to give those a try at some point, I'm imagining doing them with a little lighter weight might an shrugging at the top could really work your traps and lats as well. Thanks for the explanation!
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Just be careful because it is very easy to destroy a barbell on heavy rack pulls.
 
Whats everyones favorite day of training ?

I generally do 5 days if i can

Chest

Legs

Back

Shoulders

Arms

Anyone else isolate train?
 
Also, is it smarter to work out certain areas on different days at the gym?

what I do circuits of upper body, legs, and core in the same day cuz my routine is kinda inconsistent still, I usually go 3-4 days a week but the days I go vary so I feel like it’s better to try to just get it all in
 
14532195:VTshredder69 said:
Whats everyones favorite day of training ?

I generally do 5 days if i can

Chest

Legs

Back

Shoulders

Arms

Anyone else isolate train?
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I do pretty much PPL and legs is my favorite but back feels pretty good. Push a good way to get anger out. I'm thinking of switching to your kinda split tho
 
Any1 know any good accessory excercises that are good for skiing endurance/balance/agility? I would like to get stronger and I enjoy powerlifting but it seems like every powerlifting program is for the sole purpose of squatting a lot for one rep
 
14532267:icecoastshredder said:
Any1 know any good accessory excercises that are good for skiing endurance/balance/agility? I would like to get stronger and I enjoy powerlifting but it seems like every powerlifting program is for the sole purpose of squatting a lot for one rep
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Or rather, any good modifications to powerlifting programs that are better for skiing? I am thinking of starting 5/3/1 and doing it for a few months and then switching to more agility/endurance stuff before next ski season
 
14532250:ReturnToMonkey said:
I do pretty much PPL and legs is my favorite but back feels pretty good. Push a good way to get anger out. I'm thinking of switching to your kinda split tho
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Depends, If you really want to get bigger ISO is the way. I'm trying now to do less weight with higher reps and throw in cardio because i'm like 5'11 220lbs. So need to cut.
 
14532267:icecoastshredder said:
Any1 know any good accessory excercises that are good for skiing endurance/balance/agility? I would like to get stronger and I enjoy powerlifting but it seems like every powerlifting program is for the sole purpose of squatting a lot for one rep
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I rotate between squatting some days as the primary exercise and then doing tons of lunges and sled pushes/pulls other days. I think it helps for both power and endurance. I was a sprinter/hurdler and found a lot of that workout helped a ton with skiing so I try to do most of what my coaches had us doing with a little less sprinting and more distance and balance work
 
I used to do basically this split but then I started to think you're only training your lower body 20% of the time. Your lower is 50% of your body right so it should deserve 50% of your time.

Legs are not as fun though so I do this split now which I find is a good balance. A good 30%

Push>Pull>Legs

14532195:VTshredder69 said:
Whats everyones favorite day of training ?

I generally do 5 days if i can

Chest

Legs

Back

Shoulders

Arms

Anyone else isolate train?
Click to expand...
 
14532348:kvan said:
Opinions on lifting belts? Thinking about getting one for the bigger compound lifts.
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If you are new to lifting you don’t need a belt. It will make it harder to learn bracing and proper form. Lifting without a belt is fine and does not increase the risk of injury.

If you are going to get a belt, start with 10mm single prong. Make sure it’s from a legitimate company. Cheaping out on a belt is like cheaping out on a helmet imo.
 
14532374:littleman34 said:
I used to do basically this split but then I started to think you're only training your lower body 20% of the time. Your lower is 50% of your body right so it should deserve 50% of your time.

Legs are not as fun though so I do this split now which I find is a good balance. A good 30%

Push>Pull>Legs
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I like to think my incline treadmill / stairmaster 20 mins a day 4-5 days a week is legs. It might not be. but i pretend.
 
14532387:armchair_skier said:
If you are new to lifting you don’t need a belt. It will make it harder to learn bracing and proper form. Lifting without a belt is fine and does not increase the risk of injury.

If you are going to get a belt, start with 10mm single prong. Make sure it’s from a legitimate company. Cheaping out on a belt is like cheaping out on a helmet imo.
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i have the goofiest split lmao. i fr love legs tho but sometimes it sucks the day after LMAO
 
apparently not waking it for 7 straight days increases test by 400 points possibly? That's insane if true. I'm on day 6 and barely hanging on.
 
14532852:VTshredder69 said:
apparently not waking it for 7 straight days increases test by 400 points possibly? That's insane if true. I'm on day 6 and barely hanging on.
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Longest I ever went was bootcamp, like 70ish days give or take. My gf visited me that graduation weekend and I came enough to shampoo a moose. Doubt it did anything to my t levels but who knows lmao
 
Nominal deadlift pr

previous belt less record was 485

1071844.jpeg

[video]https://www.newschoolers.com/videos/watch/1071845/trim-19539EE3-B4D1-4984-989E-CA54EB8F3824-MOV[/video]
 
Recently hit 260 for 5 on bench. Steadily making progress towards 3 plates , working sets are going up by 5 pounds like every 2 weeks. Also just hit my first 5 plate deadlif
 
14586599:armchair_skier said:
That shit is a waste of money

will make your skin oily, give you acne, make you bloated and gassy
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It’s a whey protein - carbohydrate mix with some artificial sweeteners… there are certainly worse things that you could be putting in your body.
 
14586624:Granby_killdozer said:
It’s a whey protein - carbohydrate mix with some artificial sweeteners… there are certainly worse things that you could be putting in your body.
Click to expand...

814DUhsoIJL._AC_SL1500_.jpg


pre diabetes w a side of 50g of shite protein from whey concentrate

how tf is your body supposed to absorb 251g of carbs in one sitting?

this POS costs $45 for 8 servings

I could buy 6lbs of 85/15 ground beef for the same price this stuff is a scam
 
14586826:armchair_skier said:
814DUhsoIJL._AC_SL1500_.jpg


pre diabetes w a side of 50g of shite protein from whey concentrate

how tf is your body supposed to absorb 251g of carbs in one sitting?

this POS costs $45 for 8 servings

I could buy 6lbs of 85/15 ground beef for the same price this stuff is a scam
Click to expand...

1086416.png

Whey is by far the highest quality protein you can consume from a bioavailability standpoint so I wouldn't say it's shite.

I personally only consume half servings mixed with whole milk because a full serving litterally fills my shaker bottle to the brim with powder. so realistically it's like $3 per (real) serving if you include the milk. that's 33g of protein, 125g carbs, 3g fat, and 730 calories. let's compare that to something like a hamburger made from ground beef... a double quarter pounder w/ cheese has 24g of lower quality protein, 38g carbs, 20g fat and 740 calories. That double quarter pounder costs more than twice as much. You're getting almost the same number of calories but look at those macros...

From a bulking standpoint, mass gainer supplements are extremely effective in their intended role as a suplement. I am not telling the kid to go out and only consume mass gainer. I am saying that when he makes a protein shake, as he should be if he is trying to put on weight then he should be using mass gainer instead of a normal protein suplement.
 
14586899:Granby_killdozer said:
View attachment 1086416

Whey is by far the highest quality protein you can consume from a bioavailability standpoint so I wouldn't say it's shite.

I personally only consume half servings mixed with whole milk because a full serving litterally fills my shaker bottle to the brim with powder. so realistically it's like $3 per (real) serving if you include the milk. that's 33g of protein, 125g carbs, 3g fat, and 730 calories. let's compare that to something like a hamburger made from ground beef... a double quarter pounder w/ cheese has 24g of lower quality protein, 38g carbs, 20g fat and 740 calories. That double quarter pounder costs more than twice as much. You're getting almost the same number of calories but look at those macros...

From a bulking standpoint, mass gainer supplements are extremely effective in their intended role as a suplement. I am not telling the kid to go out and only consume mass gainer. I am saying that when he makes a protein shake, as he should be if he is trying to put on weight then he should be using mass gainer instead of a normal protein suplement.
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How much do u weigh
 
I don't see anything wrong with that product. If you're struggling to get enough calories, just load the fuck up on carbs. You can't use more than 150-200g of protein per day and getting your carbs from maltodextrin isn't much worse than eating white bread. Idk why they add artificial sweetener when it's clearly not calorie constrained, but overall the ingredients look fine.

And Killdozer is right, whey protein is literally the best

14586909:armchair_skier said:
How much do u weigh
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14586899:Granby_killdozer said:
Whey is by far the highest quality protein you can consume from a bioavailability standpoint so I wouldn't say it's shite.

I personally only consume half servings mixed with whole milk because a full serving litterally fills my shaker bottle to the brim with powder. so realistically it's like $3 per (real) serving if you include the milk. that's 33g of protein, 125g carbs, 3g fat, and 730 calories. let's compare that to something like a hamburger made from ground beef... a double quarter pounder w/ cheese has 24g of lower quality protein, 38g carbs, 20g fat and 740 calories. That double quarter pounder costs more than twice as much. You're getting almost the same number of calories but look at those macros...

From a bulking standpoint, mass gainer supplements are extremely effective in their intended role as a suplement. I am not telling the kid to go out and only consume mass gainer. I am saying that when he makes a protein shake, as he should be if he is trying to put on weight then he should be using mass gainer instead of a normal protein suplement.
Click to expand...

what I used to bulk up in highschool for football. I was scrawny and got up to 220 from 190 in one summer.
 
14586826:armchair_skier said:
814DUhsoIJL._AC_SL1500_.jpg


pre diabetes w a side of 50g of shite protein from whey concentrate

how tf is your body supposed to absorb 251g of carbs in one sitting?

this POS costs $45 for 8 servings

I could buy 6lbs of 85/15 ground beef for the same price this stuff is a scam
Click to expand...

Woah dude I didn't realize the first ingredient on this stuff is Maltodextrin... thats insane. I used to chug this shit in college.

Yeah the world of nutrition is hazy AF and lots of differing opinions, but I will always choose real food (the stuff we were evolved to digest) over shortcut stuff like this.

Maltodextrin is higher on the glycemic index than TABLE SUGAR. Research also shows that it can fuck up gut bacteria, amongst a bunch of other things.

Load up on grass fed beef and skip that shit.
 
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