Lifting question

[LTb1ow]

I was wondering, is it better to lift in slow motion almost and have each motion be slow all the time or is better to switch it up and do some sets quick and some slow? And I don't mean lose all form when quickening it up, but I was worried that my muscles would get used to the slow pace, if that makes sense. Thoughts?

[WildBillyT]

You training for muscular endurance/rip up or power?

[LTb1ow]

Power I think. I lift to lift more, don't really care about being "toned".

[BigAls87Z28]

I think you might be confusing fast twitch muscle fibers with quickness in lifting.
I was always told to go your own pace when lifting, dont rush yourself by jerking the weights around as that will just hurt you.

If you want to lift to build mass, you want to do less reps with more weight.
More reps with less weight will tone. Football offseason ment 125% of what you can to normally 3-4 sets of 10-12, but do 2-3 sets of about 6-8 reps.

[LTb1ow]

Well I don't jerk the weights around, I just mean going really slow or quickening it up a bit.

[LTb1ow]

I do lots of weight in smaller reps.

[CHRIS67]

If your going for bulk, high weights, fast and few reps.

Going for tone, lower weight, slow and many reps.

[LTb1ow]

Ok thanks. But I was talking to my Dad, he is a runner, and he was saying you don't wanna get stuck in a pattern or your muscles will just get used to it and you won't see any gains.

[WildBillyT]

Al is right about the muscle fibers.

If you are lifting for power you want to do explosive movements. So be fast but not jerky. Good form and speed is what you want.

Your dad is talking about muscle confusion. All you have to do to handle that is change your routine every little while.

[LTb1ow]

Ok, so I should be doing pyramid workouts and max out at the end set?

[WildBillyT]

A good power routine is Bill Starr's 5x5. That's what I do and it works great. Just make sure you keep an eye on your joint and tendon stress and pain or you will do some real damage.

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Start low and then reset the program once you establish your real numbers.

[LTb1ow]

Thats kinda what I do, but I just increase the weight after I can do the full set for a week.

[98tadriver]

in all seriousness, get the arnold encyclopedia to modern bodybuilding

my friend and i did that and ive seen the most results from it

for most exercises, we would do a set of 15, 12, 10, 6 each time increasing the weight +10lbs and +20lbs on the last set

deadlifts and upright rows were 10,6,4 or till failure


youve got to be dedicated to your routine.

a good diet and supplements dont hurt either.

[WildBillyT]

Thats kinda what I do, but I just increase the weight after I can do the full set for a week.

That's what you do.

You lift on Monday, Wed, and Friday. If you can finish all the sets you move on to the next week with higher weights. If you fail, you do the week over. If you fail for a while, you switch to a different workout for 3 months or so and then come back.

[LTb1ow]

I have a set routine. And I do eat well, and supplement wise I am looking for suggestions.

[LTb1ow]

That's what you do.

You lift on Monday, Wed, and Friday. If you can finish all the sets you move on to the next week with higher weights. If you fail, you do the week over. If you fail for a while, you switch to a different workout for 3 months or so and then come back.

Sweet. :-P

[WildBillyT]

in all seriousness, get the arnold encyclopedia to modern bodybuilding

my friend and i did that and ive seen the most results from it

for most exercises, we would do a set of 15, 12, 10, 6 each time increasing the weight +10lbs and +20lbs on the last set

deadlifts and upright rows were 10,6,4 or till failure


youve got to be dedicated to your routine.

a good diet and supplements dont hurt either.

Arnold's book is awesome. I have read it cover to cover a bunch of times. The only thing that is kind of outdated is the nutritional info.

[LTb1ow]

Barnes and Noble would have it, yes?

[WildBillyT]

Barnes and Noble would have it, yes?

Probably. The old version has an off white/yellow cover and the new version is silver and black.

[LTb1ow]

Sweet, thanks for the advise guys!

[98tadriver]

no prob. with the 15-12-10-6 method, you get bigger, and you will still have definition. taking any supplements or plans for a diet? im gonna go work on my car now, ill check this thread later

[LTb1ow]

Any suggestions are appreciated, as of now I am trying to get off the NO xplod.

[jims69camaro]

it's better if you vary your workouts. that way, you won't be as susceptible to hitting a plateau. those who go in and do their 3 sets of 10 all of the time are the ones who stop moving forward and then wonder why. so, do what you feel like. always listen to your body. if you've got a coupla more reps today, then pull them off. can't quite get to the 15th rep? it's ok, because you are listening to your body.

trust me, you've got a lot to be proud of already. you actually make it to the gym to workout. perfect form is better than too much weight, too. if you start to get sloppy you might get muscles involved in the action that you never thought could. listen to your body, keep perfect form and workout how you like. you'll never do damage to yourself that way.

[WildBillyT]

If you are lifting heavy start taking a joint supplement like Met-Rx's joint guard or a generic Glucosamine/Chondroitin/MSM pill.

[LTb1ow]

LOL, gym.... yea... I guess you could call my room that... :)

[LTb1ow]

If you are lifting heavy start taking a joint supplement like Met-Rx's joint guard or a generic Glucosamine/Chondroitin/MSM pill.

Even if I'm only 21? My joints all feel fine.

[WildBillyT]

Even if I'm only 21? My joints all feel fine.

If you lift heavy you will be abusing them hard. You may not need it yet but if you do a power routine you will soon. Things like rotator cuff injuries come to mind.

[LTb1ow]

Oh ok, I shall add it to the list. Whats a good creatine supplement?

[jims69camaro]

If your going for bulk, high weights, fast and few reps.

Going for tone, lower weight, slow and many reps.

you know, that's a good way to start out, but every body is different and react to the stress of working out differently. i always did slow, low weight and high reps a coupla weeks out from a show. i found that it didn't cut me as much as completely fill my muscles with blood. more blood == more oxygen == more energy. and trust me, i was never lacking in the bulk department, but i never did buy into that "higher weights, fewer reps". i found that my muscles didn't respond as well to that stimulus - sometimes after a full workout i barely got a pump at all and never felt tired on the low rep workouts. all i did to balance it out was find 85% of my max for a given exercise and workout with that. i could usually do 12-15 to start, and i would slowly work myself to failure - however many sets it took. supersets and jumbo-sets were a real awakening after working single exercises for a while.

so, remember, listen to your body. vary your routine. eat right. get enough sleep. get big.

[WildBillyT]

Oh ok, I shall add it to the list. Whats a good creatine supplement?

Now that I think about it it may be non-essential for you NOW, but if your weights start going up and you start feeling your joints then get going on it.

I use Met-Rx's "Extreme Creatine"- high quality creatine mixed with carbohydrates.

[LTb1ow]

I work, lift, school, and sleep. LOL

[LTb1ow]

Now that I think about it it may be non-essential for you NOW, but if your weights start going up and you start feeling your joints then get going on it.

I use Met-Rx's "Extreme Creatine"- high quality creatine mixed with carbohydrates.


Where do you get it? and how pricey is it?

[WildBillyT]

Where do you get it? and how pricey is it?

Off of their website. $29.99 for 5 lbs.

[Knipps]

or you can get it here (http://www.luckyvitamin.com/item/itemKey/52080) for 18 + s/h

[sweetbmxrider]

do you take whey protein after lifting? also, i believe you are dieting correctly with a protein enriched diet? those guys are definitely smart when it comes to lifting. i might have to get back into it.

[LTb1ow]

I was taking a lot of protein but I try to eat more meat now instead of loading up on protein shakes.

[WildBillyT]

or you can get it here (http://www.luckyvitamin.com/item/itemKey/52080) for 18 + s/h

Even better. Thanks Knipps. None of my usual places stock it.

[sweetbmxrider]

yeah that is the best bet. i used to have a shake after working out though with some carb additive then a protein filled dinner.

[WildBillyT]

yeah that is the best bet. i used to have a shake after working out though with some carb additive then a protein filled dinner.

A 3:1/4:1 carb to protien shake is supposed to be the best for recovery, sounds like that's what you were doing...

[sweetbmxrider]

couldn't tell you the ratio, but it sounds close to that. a couple body builders took me and my buddy under their wing, then i got suspended and realized sitting in traffic wasn't worth it for me. but i am starting to yearn for that satisfactory feeling of deadness after a good workout. plus a free gym membership is going to waste

[LTb1ow]

Lifting an awesome to work off stress too.

[Knipps]

Google product search is a hell of a tool ;)

[WildBillyT]

Google product search is a hell of a tool ;)

Yeah, as long as the places are:

A) Still in business
B) Good at updating their website
C) Not crooked

This place looks good though.

[sweetbmxrider]

Lifting an awesome to work off stress too.

yeah definitely! and heavy bags. good times

[Kat]

trust me, you've got a lot to be proud of already. you actually make it to the gym to workout. perfect form is better than too much weight, too. if you start to get sloppy you might get muscles involved in the action that you never thought could. listen to your body, keep perfect form and workout how you like. you'll never do damage to yourself that way.


You couldn't of said it better Jim. Start off at a weight that isn't over bearing to get the form right and then start adding.

What I do is I bring the weights up slow, hold and then realse slow. Once I started doing that I noticed that I was getting more defined.

I really need to get back into lifting/running again.

[jims69camaro]

ask 10 bodybuilders what their routine is and you will get 10 different answers. that said, most, if not all, of them will tell you to listen to your body to avoid injury. it's the knuckleheads that lift more than they should, then wonder where these chronic pains come from and why they seem more susceptible to injury than the next guy.

don't get crazy with supplements, either. you don't need them. you will only need them if you stop eating right, but it sounds like you are eating well. i wouldn't recommend creatine at your age. i wouldn't recommend any of the "complex" ingredients you will find in some of the products out there - because they are "PROCESSED" ingredients. it's much better for you to get the natural ingredient in a naturally-containing food. like you said, you're eating more beef to keep your protein up. that's a solid idea (and was the "in" thing to do back when we didn't have all of these PROCESSED foods). remember to keep it simple. if you want a protein shake, no one is going to tell you not to have it. use everything you think will help you. and by trial and error you will find the things that work FOR YOU. (not everyone is the same...)

good luck.

[LTb1ow]

I know, thats why I am trying to get off of using the Xplod stuff, but it really helps me lift so its tough. And I try to maintain a good solid diet of non processed, non fried foods, mainly meat.

[cdacda13]

I know, thats why I am trying to get off of using the Xplod stuff, but it really helps me lift so its tough. And I try to maintain a good solid diet of non processed, non fried foods, mainly meat.
NO Xplod is being taken off the market due to false advertising.
Its apparently just tons of caffeine and a little creatine.

[LTb1ow]

Yup, fantastic stuff.

[SStealth2k]

I'm 21 also but i take glucosamine for my joints. I changed my workout alot since summer, I was around a light 185 now im about 205 in about 2.5months.I eat alot of brown rice, baked potatos, steak and chicken. Im trying to be 220 and maintain my low bf%.

loose the NO-explode, go with superpump 250 you will love it.

And go with a fast digesting protein
creatine monohydrate (not cell-tech it makes you bloat)
Amino Acids
L-Glutamine

[LTb1ow]

Super pump has more creatine ?

[SStealth2k]

Super pump has more creatine ?

superpump doesnt have all the crap in it that NO-explode does, It works alot better and the percent of creatine is alittle higher in superpump but its not for that its a N.O product. More energy better pumps without the bloat

[LTb1ow]

Ok, I shall get that next time then.

[SStealth2k]

Ok, I shall get that next time then.

I took about everything under the sun so let me know if you have questions

[LTb1ow]

Can to much xplod cause internal problems....?

[SStealth2k]

Can to much xplod cause internal problems....?

Not at all, your body just gets used to it so you dont respond to it as good, thats why you should cycle it. I have ran some pretty harsh stuff and just as long as you take care of your body you will be fine. I never worried about NO-explode. But you can always take some milk thistle it helps your liver digest all the things you put in your body if your worried, i have been running it for about a year.

[LTb1ow]

alight, I still kinda worry now.

[Tsar]

Xplode sucks, dont waste your money.

The only benefit of slow reps is super long work out..

Now you can get back to your regular scheduled programming.

[rscamaro73]

loose the NO-explode, go with superpump 250 you will love it.

OH NOES !!11

No more No-X , huh ? dang...that's harsh. I used to cycle it with the Superpump 250.....I could never take as much S.P cuz it'd make my heart burst out my chest and made me push weights I normally woulda never done....lol. At least I didn't blow out an O-ring (or gasket) doing squats :shock:


Listen to Mr Billy....he's got pecs like slabs of meat....

http://www.hahaclips.net/video/very_wierd_mrs_roid.jpg


(j/k...lol)

He's got a good program and knows what works. Just make sure you know what you want to do, stick to a program, and track your results.

[LTb1ow]

I just wanna stop taking Xplod. It makes me not sleep.

[98tadriver]

ask 10 bodybuilders what their routine is and you will get 10 different answers. that said, most, if not all, of them will tell you to listen to your body to avoid injury. it's the knuckleheads that lift more than they should, then wonder where these chronic pains come from and why they seem more susceptible to injury than the next guy.

don't get crazy with supplements, either. you don't need them. you will only need them if you stop eating right, but it sounds like you are eating well. i wouldn't recommend creatine at your age. i wouldn't recommend any of the "complex" ingredients you will find in some of the products out there - because they are "PROCESSED" ingredients. it's much better for you to get the natural ingredient in a naturally-containing food. like you said, you're eating more beef to keep your protein up. that's a solid idea (and was the "in" thing to do back when we didn't have all of these PROCESSED foods). remember to keep it simple. if you want a protein shake, no one is going to tell you not to have it. use everything you think will help you. and by trial and error you will find the things that work FOR YOU. (not everyone is the same...)

good luck.


lol sounds like something a hardcore natural person would say. i get alot of protein from natural foods, but supplements dont hurt. And Before anybody wants to say taking supplements is cheating- youre not going to get big from taking supplements by themselves. you have to work out to get big. and youre only cheating yourself by not working out :)

[SStealth2k]

lol sounds like something a hardcore natural person would say. i get alot of protein from natural foods, but supplements dont hurt. And Before anybody wants to say taking supplements is cheating- youre not going to get big from taking supplements by themselves. you have to work out to get big. and youre only cheating yourself by not working out :)

wait so all that testosterone I pump into my body isnt cheating??? sweet thanks ron

[LTb1ow]

Lift to lift more. Its a never ending cycle.

[98tadriver]

superpump doesnt have all the crap in it that NO-explode does, It works alot better and the percent of creatine is alittle higher in superpump but its not for that its a N.O product. More energy better pumps without the bloat

+1 on the SP250 get the fruit punch flavor its awessomme!


get measurements and stuff too, keep track of your results

animalpak.com has alot of great supplements too.

[98tadriver]

wait so all that testosterone I pump into my body isnt cheating??? sweet thanks ron

only cheating yourself if u dont lift that weight son

[LTb1ow]

What do you guys lift ? Just some numbers...

[SStealth2k]

What do you guys lift ? Just some numbers...

Before i tore my chest in april...365, now i get 345.

[LTb1ow]

On bench? Geez, and I thought 260 was good.

[SStealth2k]

On bench? Geez, and I thought 260 was good.

260 is good, just lift for yourself not to show off, im actually weak in bench compared to my friends.

[LTb1ow]

I lift in my room, so its just me and the dog, and he could care less what I lift. :mrgreen: And I just try to add more and get comfortable with it until I can lift more.

[98tadriver]

What do you guys lift ? Just some numbers...

I was weighing right around 190-195lbs

Bench, 215 for 10 285 for 1

deadlift- 325x8 400x2

squat- 225x10 285x1

lots of pullups
heavy dumbell shrugs and a crap load of other stuff

[LTb1ow]

Alright cool cool, some new goals I guess. And what kind of cardio do you guys do?

[SStealth2k]

Alright cool cool, some new goals I guess. And what kind of cardio do you guys do?

cardio??? whats that.. hahah, when I bulk I dont do much cardio maybe efx machine and walk before i workout, thats about it, to much cardio starts to burn muscle and thats a no-no for me... well atleast i use that for an excuse

[LTb1ow]

I wanna lose some fat and I have been biking a 5k before each workout, but I wanna do more.

[sweetbmxrider]

switch it up with some running. and do sprint jogging. sprint then jog, sprint then jog. oh and i only weighed 150 and i was doing 155 bench as a 12 set. couldn't do that now. i wasn't exactly bulking either, more or less toning.

[LTb1ow]

I can't run for my life. My knees scream bloody murder. And I only weigh 200 on a good day.

[sweetbmxrider]

yeah i know i am a pussy but you can do the same thing on a bike. that and swim. play tennis too :lol: do you work out your legs too or just above the waist?

[LTb1ow]

I don't really have the equipment to work out legs. But I wanna start swimming again, just never have the time.

[sweetbmxrider]

oh i totally forgot you were room based. well you can still squat if you are comfortable with that and can use your bench to safely rest the weight. but thats just quads really. i don't know what your ideal heart rate is but cardio training is a higher heart rate and fat burning is lower if you didn't know.

[LTb1ow]

I will try and ride my bike a lot more.

[sweetbmxrider]

just ride a predetermined distance on a thought out route, time it and try to improve till you feel satisfied. its all about tracking the numbers

[LTb1ow]

Lift or bike till I fail. Easier that way, no numbers.

[Knipps]

Lift or bike till I fail. Easier that way, no numbers.
then how do you get home? :lol:

[LTb1ow]

Walk. But thats real fun after a lot of biking. And on a more serious note, how much water are you guys taking in a day?

[WildBillyT]

What do you guys lift ? Just some numbers...

My PL total is ~1275. Not official meet-tested (yet) but what I've hit at home.

Bench- 345
Squat- 455
Dead- 475

Like SStealth2k I would have a better bench but I have to watch my shoulder. Funny that it happened at around the same weight.

[jims69camaro]

What do you guys lift ? Just some numbers...

bench: 405
hack squat: 650

i never could do squats without the benefit of a mchine to stabilize the weight. it was too much for my back. just to give you some history, i started lifting in high school. it was an elective, not attached to my prep courses, and i did it on a whim just to see what it was all about. well, one of the guys that had been lifting for a while noticed how quickly i grew and he took me under his wing. he kept me from making the same mistakes he had made and tailored my workout to increase my size. by the time i graduated, i had just made it into the 300 club, lifting 302 on bench and 400 on hack squat. it took me several years, and several mistakes and recovering from those mistakes to hit 400 on bench. i was clearly a candidate for competition and entered my first contest at 22 years old. boy, did i feel small compared to the guys on stage with me. here i was, one of the biggest guys at my gym, but those guys made me look small.at my peak i was 48" chest, 19" arms, 29" waist, 27" thigh and 19" calf. i have since had to back way off of lifting, since hurting my back. funny thing was, i was a real gym rat and i hurt myself lifting a box of 110# weights from the floor to an 18" shelf. who couldn't do that without hurting themselves? i regret doing it, as it herniated two of my discs and has forever changed my life. not to mention my body.

this is why i preach so much to listen to your body. it will tell you when you need to rest. and remember, you grow when you are resting! if you don't rest, you never give yourself a chance to get bigger, which is what they call overtraining. it's ok to take a week off, even two weeks, per year to allow your body to fully recover from your workouts. if i knew then what i know now...

[LTb1ow]

Ironic, the day after I get all sorts of advice, I go and pull something in my chest. Nothing serious just a dull pain in my right chest area. Fantastic. :( I guess I will back off on the benching come tmmr. And I try to drink a lot of water, is there a point where I can drink to much?

[sweetbmxrider]

yeah you can overdose on water, its googleable. but i drink water pretty much all day. hydration is key. if you were bodybuilding you would cut back before a show and your muscles would pop. but i would drink whatever feels comfortable. too many variables to say this or that, even day by day.

[98tadriver]

Walk. But thats real fun after a lot of biking. And on a more serious note, how much water are you guys taking in a day?



when im working out, i get at least a gallon of water/day, even more so in the summertime when im sweating like a mofo in the heat at work.

get a squat rack

theres quite a bit you can do for legs, even with basic barbells/dumbells/plates

seated calf raises with 45lb plates on your lap
lunges
if your bench has the leg extension on it, then u can do leg curls and leg extensions
if you have a squat rack u can do squats

[WildBillyT]

I drink a gallon of water a day as well. Every 8 weeks I do a detox week where I go off my supps to give my body a rest.

[SStealth2k]

Ironic, the day after I get all sorts of advice, I go and pull something in my chest. Nothing serious just a dull pain in my right chest area. Fantastic. :( I guess I will back off on the benching come tmmr. And I try to drink a lot of water, is there a point where I can drink to much?

Take some more time off, dont go on and do chest again if you hurt it, I had a dull pain in mine too and then kept working out till i tore my pec, and thats not fun at all. I was lucky it was only a slight rip or else i would of had to get surgery

here's a pic, and this is 3weeks after it happened. 3month recovery time
http://i24.photobucket.com/albums/c50/timetzler31/001-1.jpg

[LTb1ow]

Holy ****ttt. Alright I will halve the weight today and see how it feels.

[rscamaro73]

lots of pullups
heavy dumbell shrugs and a crap load of other stuff

You guys see his 'gorilla' back ?? :shock: That ain't from being a pussy in the gym....lol. LOTS of back work to get 'wings'....lol.

I hate pullups too....

I never got 'set' on any max's.....just going and increasing weight as I went.

6 months of lifting.....I was up to 215x2 chest.....leg press over 500x5 (superpump 250 - its a hell of a drug....lol)....was up to 100lb dumb bells x5 and then 75lb x 10 on flat bench (one set).
I didn't squat because of my knee and not wanting to mess up my back (but did it anyhows NOT lifting weights)....just make sure you work your legs all over - inside/outside/front/back/calfs.

Being in the Fire Service - you have to keep yourself strong, as people aren't getting any lighter with all the fa(s)t food out there.....

[LTb1ow]

Aye pull ups suck. I think todays project is moving the pull up contraption up to my room.

[WildBillyT]

Aye pull ups suck. I think todays project is moving the pull up contraption up to my room.

If you can do them, go for it. Ron is proof LOL.

I used to do them but they aggravated my shoulder too much with the presses.

[LTb1ow]

What kind of pull ups?

[sweetbmxrider]

i enjoyed/dreaded pull ups. they are satisfying to do but suck ass.

[98tadriver]

You guys see his 'gorilla' back ?? :shock: That ain't from being a pussy in the gym....lol. LOTS of back work to get 'wings'....lol.

If you can do them, go for it. Ron is proof LOL.


haha thanks fellas. i remember when i dreaded doing them, and 50 seemed to take forever. i could do a set of 10 then the rest were sets of 8. after a couple hard working months i did 15-20 for my first set, then go for it again and again till i hit 50 pull ups. if i got bored with doing my own weight, id take a backback and put a 25lb weight in it and do pullups

shownomercy- a pullup is where u grab the bar, palms facing away from you. i dont recommend going allll the way down either, that seemed to bother my shoulders after a while. but at the same time dont cheat yourself and go halfway lol.

chin ups are where your palms are facing you and that hits arms more than back.

[Squirrel]

place holder, ill read the thread later and edit...

[LTb1ow]

haha thanks fellas. i remember when i dreaded doing them, and 50 seemed to take forever. i could do a set of 10 then the rest were sets of 8. after a couple hard working months i did 15-20 for my first set, then go for it again and again till i hit 50 pull ups. if i got bored with doing my own weight, id take a backback and put a 25lb weight in it and do pullups

shownomercy- a pullup is where u grab the bar, palms facing away from you. i dont recommend going allll the way down either, that seemed to bother my shoulders after a while. but at the same time dont cheat yourself and go halfway lol.

chin ups are where your palms are facing you and that hits arms more than back.

Lol I know what I pull up is, I was wondering close grip or wide?

[sweetbmxrider]

close would be arms no? wide is back. just like doing bench presses. close grip for the arms. wide for the chest.

[Squirrel]

Lol I know what I pull up is, I was wondering close grip or wide?

depending on the width of your hands it targets different muscle groups

[Squirrel]

bill that reminds me, you ever try the animal flex i told you about?

[WildBillyT]

bill that reminds me, you ever try the animal flex i told you about?

Not yet, unfortunately. I bought 3 bottles of the Met-Rx stuff on sale and have to finish that off first. I'm almost done with the last bottle.

[LTb1ow]

I am gonna get some super pump tonight, ditched the xplod yesterday. And anyone have a curling bar they wanna get rid of?

[Squirrel]

I am gonna get some super pump tonight, ditched the xplod yesterday. And anyone have a curling bar they wanna get rid of?

see if theres a 'second hand sports' around you, or call one of the older gyms in your area and see if they have any old equipment they'd like to get rid of.... ive been using these 2 ways to find a power rack and seems like theyre in hot commodity, cuz i havent found anything in 8 months or so

[LTb1ow]

Cause I really don't wanna go to sports authority and get raped on a curl bar price. But I guess such is life. Ah well.

[WildBillyT]

see if theres a 'second hand sports' around you, or call one of the older gyms in your area and see if they have any old equipment they'd like to get rid of.... ive been using these 2 ways to find a power rack and seems like theyre in hot commodity, cuz i havent found anything in 8 months or so

Binshape.com (formerly Ferrigno Fitness until Lou showed his real colors) in Stewartsville has fantastic prices on new stuff. If I were you I'd check them out. That's where I got my Nautilus rack.

[cdacda13]

Cause I really don't wanna go to sports authority and get raped on a curl bar price. But I guess such is life. Ah well.

craigslist my man.

[jims69camaro]

craigslist my man.

local newspaper's classifieds, too. i remember seeing used stuff there all of the time.

[LTb1ow]

And ****tt, tried lifting with the superpump and stupid me decided to do an extra set and lo and behold, 260 lbs got stuck my chest. Ugh. Which is why you don't lift without a spotter. Oh well. And I got superpump 250 is that the stuff you guys were talking about?

[BigAls87Z28]

Hey Matt, what gym do you go to?

[98tadriver]

Lol I know what I pull up is, I was wondering close grip or wide?

i have a pullup bar at home, i go as wide as i can. i like the pullup bars at the gym, i go crazy wide

[LTb1ow]

Hey Matt, what gym do you go to?

Its a really nice gym, it combines all the comforts of a bedroom with the equipment of a gym. LOL, I lift in my room and have a simple pull up/dip setup and punching bag downstairs.

[jims69camaro]

close would be arms no? wide is back. just like doing bench presses. close grip for the arms. wide for the chest.

no, it depends on whether your palms are facing you or facing away. toward you is mostly arms with some back. facing away from you is more back and forearm than bicep. unfortunately, any back exercise you do is going to bring your arm into play. that's why i would work biceps and forearms first to get them tired and less involved in back motions. same thing with pushing motions like bench press - i would work the triceps first to get them tired and less involved in the pushing movement.