Weightlifters, help a skinny guy get big

[Power Player]

I won't join a gym that won't me deadlift. It's one of the best lifts you can do. I don't slam my weights and have stopped pulling big weight to save my joints. So I am thoughtful of others. I need my Deads. Add pullups after that and by the time you finish off the day with some curls, your arms will be aflame.

 

[new_tennis_player]

The ones who are most obnoxious will do 10 or 12 sets of 5 lbs with 25 reps with a 2 minute rest in between sets.

I politely asked one if I could work in and she shouted: 'you'll change my settings!'

Lol thats funny. I can see why though. They are not going to want to work out next to a guy deadlifting 400 lbs and slamming the weight on the ground. I don't blame them.

I can't stand some of the soccer moms in the gym . Seems like so many just lack common sense. Like not moving a few steps back so people can get in front and take free weights . . . A simple concept.

 

[r2473]

I can't stand some of the soccer moms in the gym . Seems like so many just lack common sense. Like not moving a few steps back so people can get in front and take free weights . . . A simple concept.

Don't get me started on weight room etiquette (though I am sure it would make an entertaining thread in itself).

Our gym is so bad I just have to turn up my headphones and close my eyes. I realized very quickly that people will do whatever they feel like doing and there is no point asking them to change / be considerate / use common sense.

 

[coyfish]

Yeah that's annoying. Similar thing happened to me the other day. Super mom was using the bench press, captains chair, and a free weight bench and doing a circuit type thing during peak hours. I started doing dips when she went to the bench and she actually came over to tell me she wasn't done arrogantly.

 

[r2473]

Yeah that's annoying. Similar thing happened to me the other day. Super mom was using the bench press, captains chair, and a free weight bench and doing a circuit type thing during peak hours. I started doing dips when she went to the bench and she actually came over to tell me she wasn't done arrogantly.

I usually just keep in the back of my mind that people like this never last long in the gym anyway (and they certainly don't last long coming in at 7am). I just let them go about their business, expecting to never see them again.

I ran into a circuit trainer on the free weight floor one time in the past X years. She sort of did the same thing your lady did. I just let her go about her business. I actually saw her again a few weeks later. She wasn't circuit training. I expect somebody else confronted her on it.

 

[new_tennis_player]

You guys are making a good argument for women's gyms. Unless it's Charlize Theron of course.

 

[JDC]

What do you mean by "good diet?" You can gain all the strength you want eating like crap.

Yeah, you're actually right. I meant that to gain the type of lean muscle you'd want for tennis (and the pool), a good diet is key, especially if you're over 25. If you just want to get big and lift weights, you're right, just get some calories. Also, by "diet," I really mean a solid eating plan - I don't mean dry salad and lemon water - lean protein, protein shakes after a workout, less sugar, whole grains, etc.

What I'm absolutely blown away by are all the references to gyms not allowing deadlifts. That's insane! I've worked out in everything from basement style dungeons to tennis clubs, and have never heard of the deadlift being banned outright. Now, if you're dropping weights and bouncing them like an idiot, ok, but the ban seems like an overreaction.

 

[Sleepstream]

You should say that you are doing reverse hack squats instead of deadlifts.

 

[maverick66]

Could be like the Planet Fitness Lunk alarm. That is a major step back for gyms.

http://www.youtube.com/watch?v=gfJTXDppVNA

 

[OrangeOne]

Hmm, new to this thread, and noticed some discussion of the post by r2473. I also was going to post a reply to the thread from scratch, but r24's post covers almost everything, so I'll just comment on it. Here's my thoughts in the context of adding size, for someone who is moderately experienced (not a new lifter):

1) Lift as heavy of weight as you can lift for 5 to 8 good reps.

I'd say 6 to 12, especially at the higher end for new lifters. That said, the body doesn't really notice the difference of a few reps anyways. I'm always comfortable seeing someone lift a slightly lighter weight a few more times.

1a) Beat your last workout EVERYTIME (i.e. add reps or more weight; try to add weight to the bar as often as you can).

Can't agree. I'd say regularly, but not every time. Lifting to almost failure is important, but beating your last every time just isn't realistic. Some days you'll feel great and smash a barrier, some days you'll feel crap and settle for a rep or two under last time, just for the sake of maintenance. Still, it is a good goal I suppose.

2) Two sets per exercise (for most exercises); 8-12 sets total per workout

Sure, 2 hard sets... no problem with that. 3 may be better for some, 2-3 is the magic number. Super-setting 2 sets of opposing exercises can allow for a very efficient workout (agonist / antagonist pairings, like bench and seated row, etc).

3) Lift 3 times per week for no more than 45 minutes per session

Depends on the person, the time available, the experience, and the goals.

4) Eat lots

5) Do compound exercises (squats, deadlift, shoulder press, bench press, etc).

6) Rest lots

Solid, solid advice, ignored by many. Especially on the eat lots - far more important to eat lots than it is to obsess about protein.

7) Take a full week rest every 8 weeks

As mentioned above, I'd prefer to see people take a recovery week every 4th week - active recovery where you dial it back to the levels you were doing in week 1 or 2, and then progress again from week 3 in the 1st week of the next block of 4. This is a very cut down reference to 'periodisation', which one can read a lot about if interested, and I'd encourage anyone lifting seriously to read a lot about!

 

[coyfish]

Could be like the Planet Fitness Lunk alarm. That is a major step back for gyms.

http://www.youtube.com/watch?v=gfJTXDppVNA

lol that is the lamest thing I have ever seen. Hes like the only guy in the gym too. They really have to blast the alarm before they walk over there . . .

Edit: Im surprised that place hasn't been sued over that. People lifting heavy and holding their breath to uphold the grunt rule and end up passing out / dropping the weight on themselves.

 

[maverick66]

^^ Ah yes. Well, that leads me to the all important rule #8.

8. Don't take as gospel what some random jackass on the internet thinks is the "correct" way to lift (especially if that jackass has some idiotic name like r2473). Random ramblings by internet jackasses might be good to use as very general guidelines, but it is more important to get off your ass and see what works best for you.

Best rule I have ever seen. To many people are looking for the holy grail of training when in reality most of the strongest guys out there discovered it on their own. Right now I am reading a book on the old time powerlifters and most of them discovered how to do things in the group. They didnt look up on the internet how to do anything they just lifted and found what worked for them. Its a lost thought and its a shame that not many are doing it that way anymore.

Edit: Im surprised that place hasn't been sued over that. People lifting heavy and holding their breath to uphold the grunt rule and end up passing out / dropping the weight on themselves.

http://www.youtube.com/watch?v=PQ6OrO1f610&feature=related

Its complete bs. I would never go into one of those places. I refuse to call it a gym as they dont want people lifting weights in there.

 

[porchdoor]

Update

Been hitting the gym hard as usual. My chest is growing slowly, but surely. I've determined that my chest will just respond a lot slower than the rest of my muscles, so I'm just gonna have to keep hitting it hard for the next several months/years.

To all you folks who keep criticizing my weight training saying that it does no good for tennis, I would like to say this: I know that. I have no intention in trying to work out to better my tennis, and I never will. I started out tennis pretty young and I'm still pretty freaking good at it. I play for fun, I ain't no pro.

To all you folks who keep saying that being bulky isn't ideal, that no one wants to look like a " 'roided-up freak," and that women actually prefer men who aren't bulky but instead cut, it's perfectly fine if that's what you want....however, I want to look like that 'roided up freak. But I'll do it the natural way.

With that said, I've made some small gains. I've also gained a nice gut and a double-chin. I'll start my cutting phase when winter break starts.

My current split is still the same: Mon/Tue Chest/Tris/Shoulders, Thur/Fri Back/Traps/Bis.
When Fall semester starts up again and I'm actually living on campus in walking distance to the gym, I'll be trying a new split:
Mon/Thur: Chest, Tri's
Tues/Fri: Back, Bi's
Wed/Sat: Legs, Core, Shoulders