Originally Posted by Aspengc8 (Post 10532522)

Now that you provided the needed info, yes, he is a douche. You didn't mention that before, just said a moron pulled a bench into a power rack.

Originally Posted by Silock (Post 10531741)

Like everything, it's complicated. Yes, you need muscle mass to be able to lift. The more muscle mass you have, the more you will be able to lift, provided your CNS output remains stable.

Now, when you get older, because your ability to develop muscle mass begins to decline, your CNS output is much more of a factor. That doesn't mean an older lifter CANNOT build muscle. But he might not have as much mass as he did when he was younger. Due to CNS adaptations, he can still become stronger, pound for pound, and yes, he can still build muscle. He just can't build as much as when he was younger or as easily (unless he's supplementing with drugs).

EDIT for more clarification: Just like someone who is bigger than another person may not be as strong, you can be smaller in terms of muscle mass than at another point in your life, but also be stronger. It not only varies from person to person, but how you train can change the neuromuscular adaptations to lifting, as well. However, it doesn't usually happen that a person has a set amount of muscle mass and continues to work out at the same volume and frequency and simultaneously gets smaller.

For instance, if you're training constantly and consistently from the time you're in your mid 20s to your mid 40s, you're not likely to lose muscle mass. It's just that your ability to develop additional muscle mass will diminish over time. But if you have the same amount of muscle mass in your 40s as you did in your 20s, it is HIGHLY likely that you will be significantly stronger in your 40s because of the long-term adaptations to your CNS that consistent training develops. What usually happens is that someone takes a break as they get older, due to lifestyle changes or injury, loses muscle mass and then begins to train again. They don't grow muscle as quickly as they did previously, but can become stronger because they have learned how to maximize the muscle fibers they do have because of years of training. Again, that's not a certainty, but it is a possibility if you do it correctly.

It's certainly possible that someone peaks at 25 and just goes downhill from there, and they never develop any further. But that's why training programs that are proven to work are so effective. I'm just saying that it is possible to continue to progress on lifts throughout your life by training smartly. You just have to think long-term and not short-term. Daily or weekly fluctuations are irrelevant when you're looking at the long-term impact.

Originally Posted by ThaVirus (Post 10532496)

I feel like that's pretty wide for 160. I'd have guessed you were 190ish with nothing to compare you to in the photo.

I'm guessing you're 5'6-5'7"ish?

Originally Posted by Omaha (Post 10532493)

There were people around to spot and he wasn't going to help himself if he got stuck the way he was set up. Why are you always siding with this guy?

Originally Posted by tooge (Post 10532545)

This is very true. I lifted very effectively from about age 16 to age 35. I was a "mass" guy early on, until I decided I liked the look of lean muscle rather than bulk muscle, if that makes sense. And while I still workout, I don't do the heavy lifting anymore. I use more core excercises and eat much better and have lost weigh and mass. However, I find it easier to lift everyday type weight, including my own bodyweight as I've gotten older. Now it's just the damned joints that cause problems.

Originally Posted by Silock (Post 10532509)

Actually nothing wrong with that, assuming the safety bars are in the correct position. It's annoying when you want to squat, but it's a legit use.

I get more annoyed at the guys who deadlift in the squat rack. Not rack pulls or anything, but just setting the bar on the ground and deadlifting in the rack. They are just using the floor. They could do that literally anywhere else in the entire gym.

Originally Posted by Dunit35 (Post 10532974)

25 minutes on the elliptical and no shin pain. Threw in some ab work and shoulder work. Anybody have any workouts involving shoulders and back? Only did shoulder shrugs, shoulder press with a 40 pound bar (not on a machine), and some sort of arm raises with dumbells.

Tomorrow I'll try squats.

Originally Posted by penguinz (Post 10532999)

Shoulders...
Dumbbell Overhead Press * * * * * * * * * * * * * * * * * * 4 sets 5-6 reps
Arnold Press * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * 4 sets 10, 8, 6, 6 reps
Barbell Upright Row * * * * * * * * * * * * * * * * * * * * * * * * * * * 3 *sets 8-10 reps
Dumbbell Lateral Rais * * * * * * * * * * * * * * * * * * * * * * * * * *3 sets *10-12reps
-- superset with -Dumbbell Bent-Over Lateral Raise * * * * *3 sets* 10-12 reps

(1) On last two sets, perform 2-3 rest-pauses

Finish with heavy shrugs, superset with dumbell and barbell.

Originally Posted by BigCatDaddy (Post 10533003)

Upright rows can tear your shoulders up. How high do you come up wth the bar?

Originally Posted by penguinz (Post 10533006)

I use a wide grip and come to just above nipple line in order to keep most of the work on the rear delts

Originally Posted by BigCatDaddy (Post 10533013)

Good. When I was a kid I saw in a book to use a tight grip and bring it to your chin :facepalm: When I do it now I use a rope and a lower pulley. It feels better for me. I lean back with it a bit as well to create an angle.