If you haven’t already begun strength training, there are many reasons you need to start right now. Strength training is simply working against resistance to strengthen muscles. Resistance can take many forms, including free weights, weight-lifting machines, and your own body weight. Since strength training can be a zero-equipment exercise, it can be done whenever and wherever you can fit it into your schedule.
Friday, 31 March 2017
Exercises to do before I can manage a real chin up?
My upper body is really weak. However, my goal is to manage chin ups. Negative chin ups are too hard for me. Does anyone have recommendations on exercises I can do to work the targeted muscle groups separately with resistance bands prior to doing chin ups?
Training for sprinters
I go running 2-3 times a week, and mostly i do sprints over 25-50 m. I'm not in a great form so i dont last long, 5 -10 repetitions max. After that i go and do some jumps on a step (30-40 cm heigh) and after that some squats. Thats it, i do my stretches and go home. Is there anyone who can advise me on doing other exercises which i can add to my training regime?
Thursday, 30 March 2017
Can A 100% Noob Get Some Help?
First and foremost I would like to thank everyone that is reading this, from my research I have noticed 90% beginner threads end up consisting of a substantial amount of questions that could be answered by searching and then end up being dead threads without any thanks or gratifications due to the person not being able to stick it out. By clicking this thread based on the title you are clearly a decent person, and I would appreciate ANY insight you have for me.
I already have a long ass intro, so long story short...
I need to take my 20mg prescribed Adderall XR to socially function because of the anxiety, however I just started taking it again. I quit taking it because I dropped a gross amount of weight due to the lack of appetite and because I began drinking coffee at the same time (Since then I have dropped the coffee habit and began drinking green tea). Now that I have began my medicine once again I want to take care of myself. I also now have a more "fuck what everyone else thinks" attitude that my anxiety is under control and I think I may be able to actually go to a gym.
Current: I'm an Ectomorph from the research I've done... Height: 5' 10" (177.38 cm) Weight: 135 lbs (61.2 Kg) Sex: Male Age: 23
I would like to apologize in advance for this portion... I'm going to be using Justin Bieber for example photo's because we both have a very common build/structure, and also since roughly half of the internet is pictures of him is very easy to pinpoint just how big I'm willing to get...
Current example photo minus the douche: http://ift.tt/2nApw00 Goal: My main goal here is to just be healthy, with that being said I think we can all agree that some reward/results from bettering yourself isn't too much to ask for. I'm really looking to increase my upper strength and physique specifically my 2.25" wide wrists and defining my abs. I played soccer so my lower half has always seemed to be insanely stronger than my upper in comparison to my size and would like to even that out. Being scrawny has it's advantages, so I would like to at no point be "huge" or even "big".
My ideal body size would be this (Again minus the douche): http://ift.tt/2ofZkLx
From someone who has never consistently worked out or been concerned with my fitness this looked like it would be an easy transition, just a little more bulk right? Then I started doing research and developed a new sense of respect for you who really go all out with the bodybuilding and the extreme strength training. If my research has served me correct the fact that I have this type of body style appears as though it will be difficult to put on the weight I need, and this is what brings me to this thread. I've spent the past few days researching and it seems as though "bulking" and "cutting" is the route to take while doing this, but is this step up method really necessary for the gains I'm looking for?
I found a workout I think I would like here: http://ift.tt/2nAtYvY
If I begin this^ and continue with the same routine, will I eventually get the gains I'm looking for?
Next, my biggest question is about what I should be eating. From everything I've read this is especially as important for someone with my body style and metabolism. When and What should I be eating? If I should eat something in the morning what would be something I could just grab/make before I leave? If I should be eating lunch what are the chances of me being able to just drink a shake? From what I've read I should have a decent intake of complex carbs, lean protiens, and fats high in omega 3, 6, and 9. Just a side note I drink plenty of water already due to the adderall dehydrating me.
I apologize in advance for my ignorance of everything that is fitness, as previously stated this is my first time actually working out and looking into my diet. I've attempted to do a decent amount of research, but don't feel qualified to collaborate all of the information into one routine for optimal results if that makes sense. Thanks again everyone, hopefully I don't get completely flamed for the noobishness.
Wednesday, 29 March 2017
Deadlift form check - 174lbs x 5
Link: https://youtu.be/BLBUgEmQVSY Stat: Male/ 27yr/ 155lbs (70kg)/ 5'7 (170cm) Predicted 1RM: 92Kg (203lbs) Form-check: Deadlift 174lbs (79Kg) x 5 reps, first working set Goal: up my max from current to 220lbs x 5 reps. Older form-check video 130lbs x 5: https://youtu.be/xKNbOLOvmGo Cheers.
Tuesday, 28 March 2017
Workout Routine Advice/Recommendations
I was curious to have some people that are more knowledgeable than me review my workout routine and see if they noticed any glaring imbalances. I understand it's a lot to read so feel free to skip but thank you to anyone that replies.
If this is the wrong place for this type of thing, then I apologize in advance
For context, 30/male/6'1.5"/185-195 lbs/10% -12% bf/200bpm Max HR
looking to be balanced, athletic, wouldn't mind being a little more cut, bigger/stronger forearms, slightly bigger/stronger arms, and a bigger butt (all about that cake, ha)
2 Week Workout Schedule is:
M: A
Tu: Off
W: B (deadlift day)
Th: C
F: A
Sa: D
Su: E
M: B
Tu: Off
W: A (deadlift day)
Th: C
F: B
Sa: D
Su: E
Day A:
*Squat: Warm Up - Bar x 5, 135x5, 185x5, 225x5 about 2:30 rest 245#-265#x5x5 with 2 to 2:30 rest (I use ranges because it varies at the moment)
*DB Bench Warm Up pushups and 70#x5 80#-90#x5x5 with 2:30 rest in middle (after 2nd or 3rd set) of set of 5 I'll do 1 set of 5x DB RDLs with whatever weight I am using for bench
*RDL or DB RDL 4 to 5 sets of 5 reps with 2 to 2:30 rest 90# DBs are pretty easy, if RDL can do 225#x5 (limiting factor being grip)
*Dips 35#x5x5 with 2 to 2;30 rest
*Calves on Smith machine (3 burnouts) and wrist curls if I have time
*Captains of Crush hand grippers - sets of 5 throughout day
Day B:
*Squat: Warm Up - Bar x 5, 135x5, 185x5, 225x5 about 2:30 rest 245#-265#x5x5 with 2 to 2:30 rest
*Overhead Press (standing) Warm Up at 65# 80#-90#x5x5 with 2:30 rest in middle (after 2nd or 3rd set) of set of 5 I'll do 1 set of 5x DB RDLs with whatever weight I am using for bench
*RDL or DB RDL 4 to 5 sets of 5 reps with 2 to 2:30 rest 90# DBs are pretty easy, if RDL can do 225#x5 (limiting factor being grip)
Wednesday (A or B day) Switch RDL for 3 sets of 5 reps at 265#
*Pullups (palms facing away from body) 25#x5x5 with 2 to 2;30 rest occasionally do chinups (palms facing in)
*Calves on Smith machine (3 burnouts) and wrist curls if I have time
*Captains of Crush hand grippers - sets of 5 throughout day
Day C:
*25-40 mins easy running (goal is to keep HR around 145bpm but creeps up towards 165bpm) *20-30 mins of good stretching *20-30 mins of very easy elliptical (HR at 130-140bpm, never higher)
Day D:
this is where I probably need the most advice. generally do a 20 min bodyweight workout: (5 pullups, 10 pushups, 15 squats) = 1 round, do 1 round every 2 mins for 20 mins (generally 45 secs to do round; 75 secs rest)
then do try to do some running intervals (20-30 mins), higher rep stuff like biceps, T-raise, RFESS and more cosmetic stuff
core work, plank, etc
Day E:
45 mins easy running core work
I Need help for a zipline course
there's a place near me called Adventure Creek LLC. (link in desc.), and we are going this weekend. one course, called the grizzly, uses a lot of upper body strength, having to hang from various logs above you to cross sections. any suggestions for shinning across logs above you?
Monday, 27 March 2017
EMSK - How We Can Take Advantage of Banks
https://www.youtube.com/watch?v=X-q9XNlifhQ&feature=youtu.be
Sunday, 26 March 2017
Hip flexor stretch that helped me HUGELY! (And how to perform it properly)
[my Instagram ](http://ift.tt/2ojAXsb)
On my Instagram I posted a hip flexor stretch that I ALWAYS see done wrong and it's actually incredibly effective and helpful if done correctly so make sure to go and have a read.
Key points are keep glutes SQUEEZED, back neutral and reach overhead to feel an intense stretch running down the hip flexor.
It's common for tight hips to cause all sorts of issues such as back pain so it is good to stay on top of hip mobility!
Hope this helps people !
Saturday, 25 March 2017
Looking for a shop in Las Vegas or LA to buy a pair of Adidas powerlift 3.0 and Metcon3
Hi! Spanish guy in holidays in the great States. I'll be 3 nights in Las Vegas and next week in LA, looking for a shop to buy some shoes for training. Any recommedation?
If not, i could try Amazon to send me the shoes to the hotel? But i prefer to test them first.
Thanks for suggestions guys.
Friday, 24 March 2017
Benzodiazepines and their effect on strength
Hey everyone,
I'm not sure the exact category to post this, but I figure some of you may have an answer/advice to my question.
I have anxiety and have been on benzos (Clonazepam/Klonopin specifically) for 10 years straight, until last summer, when I finally stopped. My anxiety started to get really bad and recently had to go back on it. I play baseball in two adult leagues and am very competitive, so I want to be at my best physically. My question is: Would benzos, being a muscle relaxant have any effect on being able to hit a baseball harder or throw a baseball further? Positive, negative, no effect whatsoever?
I know they can affect coordination, but I have had no consequences in that regard, as I've always had a high contact rate as a hitter. I'm just unfamiliar with what kind of effect they have on overall strength. Thanks in advance for your advice!
Thursday, 23 March 2017
Wednesday, 22 March 2017
Advice Needed for PAT
Hello all, I need some advice on how to train for the following:
"From a table, pick up and carry two 45-pound weights, one in each hand, for a distance of 110 yards, reverse the course and carry the weights 110 yards, back to starting point; put one weight down and continue carrying one weight for 110 yards, around the cone and proceed back to the starting point, 110 yards, in six minutes or less."
I don't know much about strength training so I don't know which muscles are used in this kind of exercise. Any advice on what kinds of lifting I should do to prepare for this would be appreciated, I have a gym membership and access to free weights as well as the typical machines you would find in a 24 hours fitness. Thank you!
Tuesday, 21 March 2017
Got Arnold's Book but looking for something simpler with simplified workout plan.
I got a sub 26 minute 5K and sub 60 minute 10K. I mountain bike, whitewater kayak and take Kung fu. Reaeachered, researched and researched. I got Arnold's book but too big to lug around. Looking for a simplified and simple workout book that has an easy plan to follow. Maybe something I can even take to the gym. Any ideas?
Monday, 20 March 2017
Sunday, 19 March 2017
Starting at the gym tomorrow...
So I've been having a look around this subreddit, a bit apprehensive as many before me, and it seems like there is a lot of support and good advice here.
I'm 41, 6'0" and weigh 12.5 stone. I haven't done anything really to stay in shape for 10 years. I'm an ectomorph and a bad eater - I've only really started consistently having breakfast the last month.
So for the last few weeks I have been having 2 scoops of whey, 2 weetabix, milk and 2 spoons peanut butter all blended each morning.
I signed for the gym yesterday and will be starting tomorrow. I guess I'm looking for the same as a lot of people. Upper body strength and size, not neglecting the legs. Getting rid of my ET stomach which seems to be the only fat on me.
I'm going to try and concentrate on my diet too but I'm not crazy about veg or plain dry chicken fillet. At the same time, I don't really do take aways.
I'm probably looking for 5x5 or as someone pointed out - 6. But I'm not going to suggest that in the gym, I'm going to see what they say first. All I know is to avoid cardio.
Im posting to see if anyone has any good advise, but also because I would like to frequent this sub, checking in with questions, rather than lurking until the time I just need advise.
Anyway. I'm going to update this after the gym. Until then, hi everyone and any advise is great
Friday, 17 March 2017
Thursday, 16 March 2017
Biceps Boot Camp? These pipe cleaners have to go.
Hi,
I am looking for suggestions of a strength training regime for adding muscle to my upper body. I am in very good shape already, but I'm very, very skinny and lanky. (Mostly road cycling for the past 10 years.) I don't really want/need to spend any additional time on cardio (already do it). I just want bigger arms/shoulders.
SHOULDER Pain? Trouble going overhead? Time to open up the lats using the FRC system. Feel free to reach out with any questions!
https://www.youtube.com/watch?v=7LGORCrtZqc
Wednesday, 15 March 2017
Avoiding the plateau....
So I've been weight training on and off for a few years now, always falling out of it just before I start to make huge progress. I've recently got back into it and I'm really enjoying it, but I'm aware I'm not changing much other than increasing weights so I can see it's going to become quite repetitive. I spoke to a PT at the gym but didn't get too much from them.
My goal is decrease body fat percentage (currently at 23.9, wanna be at 20) and build lean, defined muscle. I'm 19, 5'1, weighing 126lbs. Currently training 3-5 times a week.
What advice can you all give me?
Tuesday, 14 March 2017
Monday, 13 March 2017
Squatting affected by uneven hips
Has anyone here dealt with uneven hips while they squat? It seems like my right hip is higher than my left hip when I squat. It also seems like my left glute fires much more noticeably than my right glute at the top of the movement. Would this happen to just be an issue with uneven hip tightness? Or would it be glute weakness? A combination of both? Any advice or recommendations would be greatly appreciated! Thanks!
Sunday, 12 March 2017
How to continue weightlifting with finger tendinitis?
I've been weightlifting for years and just due to repetitive strain at work I managed to get pretty severe tendinitis in just the tendon that goes into my right pointer finger.
The only time it bothers me really is anytime I have to grip a dumbbell / bar. So I was just wondering if anyone else has had experience with dealing with the same issue? I'm throwing around the idea of switching to using the larger weights balls instead or maybe a glove?
Any strongman competitors here?
Have been thinking about getting into strongman/highland games recently and wondering how people train for these types of events. I'm currently on a 5/3/1 to get my groove back in the gym after some time out and am training ohp, squat, bench, and dl.
I'm taking it slow and building up my strength but when it comes time to add some sport specific execises, what should I be doing? Any key accessory workouts I should be hitting?
HYPE music for max attempts?
I'm looking for song recommendations for my max squat and deadlift attempts. The kind of stuff and that takes you to the next level when combined with the right pre workout. Not just your typical workout music, specifically "that" song that get's you in the zone. Thanks.
Here are some of my favorites in the past:
That's right- three 6 mafia Fast lane- eminem Cant be touched- roy jones Gemini freestyle- lupe fiasco Til' I collapse - eminem Swag surf - lil wayne Blackout - linkin park Right back at it again -adtr Plan A -e-dubble The grey - e-dubble
Saturday, 11 March 2017
Strength Results in A little Over 5 Weeks
Ok, so for the first 5 weeks which has been 15 workouts, nonconsecutive days, while the last one has been 1 workout to add up to 16 workouts. Now the first 15 workouts were just Starting Strength, then I moved over to Strong Lift 5x5. I'm about 13 and a half at around 120 pounds and around 5.3ft to 5.4ft in height.
Starting After Day 1- http://ift.tt/2myEyVg
After Day 16- http://ift.tt/2nrvXBp
Is this good results, or do I just need to keep going at it and wait a bit longer for results?
(I'm not finished, nor planed to be until probably anywhere from 12-14 months into Strong Lift)
Thursday, 9 March 2017
EMSK: How to resize a belt that no longer fits, or correct the length of a new belt.
https://www.youtube.com/watch?v=RwKEKyaGFE0
Wednesday, 8 March 2017
Why I don't count vegetables in my calories.
I decided to follow the workout of the four hour body, partly because I am a human gunnie-pig to myself and partly because I hated the gym (4 hours per month is a decent time for me).
Anyway, I've tried to gain muscle in the past but never ate anywhere near enough. I got all of the info down but never actually did it. Then I realised why and changed my plan to something more simple.
I got my daily intake to achieve, took away the macros in 2 protein shakes, breakfast cereal and rice pudding to which I eat everyday. And counted my remaining 1400 Calories, 125g protein and 150g carbs in pasta and chicken. Simple, I don't count the sauce, fruit juice, sweetcorn, chocolate or anything else for that matter, nor do I restrict eating only certain foods. Obviously eating too much is bad, but having to get a calculator and work out the weight and contents of each carrot on my plate. Well put it this way, I'd rather be fat or skinny than have to do that.
I get the amount of carbs and protein for my body to grow, through the base foods, and don't worry about the other stuff. It may be a little more than I plan to eat, but that is in the 80% of things I can do to get 20% of the results (*see the 80/20 rule), in short by focusing on less, there is less chaos in my brain and I get more done.
Tuesday, 7 March 2017
Will more strength induce greater hypertroph?
Stats: 6"1' 160lb Maxes: Deadlift 315lb Bench 175lb Squat 245lb Military press 130lb
I began the 5/3/1 program in January and am following it religiously (boring but big.) I had planned on doing it for 4 months to get my strength up. My thinking is if I am stronger, I will be able to lift heavier weight when I convert to a bodybuilding program. It's a little vein, but I just wanna get a little puffy for Summer and then go back to strength training. Will lifting heavier weights when I switch to a bodybuilding style workout give me greater muscle gains? Or am I wasting my time with strength training?
Monday, 6 March 2017
Sunday, 5 March 2017
Training program help!
Hello, I have a project for my strength and conditioning course and I need to develop an in-season training program for Swimmers. I don't know too much about swimming so I am needing help on determining the correct exercises and the frequency of the exercises. Thanks!
Headaches at beginning of weight lifting
I've been getting a headache at the beginning of my weight lifting routine the last three times. I start my routine with very heavy leg presses. I've been lifting weights religiously 3 times a week for 3 years and haven't had this problem until the last week. Anyone else had this and have recommendations?
The headaches will be the worst in the beginning of the workout but will linger around for the rest of the workout but will not be as bad. I think it has something to do with my blood pressure, as it spikes when I'm doing very heavy weights on leg presses, and I also push myself very hard on other weights. My sleep has been poor for the past week as I keep waking up frequently. I do a full body weight lifting workout for about 1.5 hours 3 times per week.
【怖い話】告別式の帰り【朗読、怪談、百物語、洒落怖,怖い】
https://www.youtube.com/attribution_link?a=SAgub7STb50&u=%2Fwatch%3Fv%3DCRXBrKgsqVw%26feature%3Dshare
Day 1 of training leading up to the Danish Powerlifting Championships :)
https://youtu.be/dVRiv5Iwsrc
getting back in shape without hurting myself
quick backstory; 54 years old, light lifting, run 5K 3-4 times/week. Shut it down for last 5 months to 'enjoy' the winter. now to start back up. My question is: to not hurt myself, am I better off keeping same reps and sets and just lower weight, or vice versa., or should I lower both weights and reps/sets to gradually get myself back into shape?
Saturday, 4 March 2017
Friday, 3 March 2017
Kinda newb, how to fit the ground running?
So I am 19 years old, 6'6 weighing just over 200 lbs. the thing is I have zero, and I mean zero, strength to myself. When I was 16-17 I went to the gym with my older brother who does strength training professionally. In the 8 months odds I went my squat went from 11kg (yea I couldn't do anything) to 60kg on a 5 for 5 scale, my dead lift had just reached 75kg when I stopped going. I liked the progress but successfully lost it all when I entered a long term relationship, back then I weighed around 150lbs. With this info, does anyone have advice for how I can hit the ground running when I return to the gym next week? I have grown greatly unhappy with my body and I'm not after some crazy tricks; just a way to pull myself in line with average quickly so I can start building myself up again. Currently I've grown a small belly and moobs so I'm very eager to return my body to a slimmer silhouette. Thanks for reading and thanks in advice for any help
mobile user, sorry for formatting
Thursday, 2 March 2017
Wednesday, 1 March 2017
How to work the entire Quad muscle
When I work out my quads (squats, leg extensions, leg presses, etc.) I find that I am only feeling the exercise in the lower part of my quad, so the part closest to my knee. Is this typical for the types of exercises listed above or should I be feeling these exercises further up in my quad as well?
If the exercises are supposed to only target the lower part of the quad, any suggestions for exercises to work the upper parts? In case it's relevant, I'm 25, female and in case it wasn't already apparent, pretty novice when it comes to strength training. Thanks!
How much weight can cheap lifting bar handle?
https://www.youtube.com/attribution_link?a=7LqD3F8ieJ8&u=%2Fwatch%3Fv%3DJOy7D5LaoXw%26feature%3Dshare
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