Sort of new to working out, i recently got my 1 max on bench at 175 and was curious, for building more muscle what should my bench sets be? Right now I’m doing 135 by 6 twice and 145 by four once but I think I should go up.
Edit: I’m 17 and weigh 137ish if that changes anything
Hey everyone, I've weightifted a couple years ago and am trying to get back into it with the goal of getting stronger and bigger. My current program is as follows:
Day 1: Dumbell Chest Press: 3x8 Incline Dumbell Press: 3x8 Dumbell Shoulder Press: 3x8 Dips: 4x10
Day 2: Back Squat: 3x8 Leg Extensions: 4x10 Hamstring Curls: 4x10 Calf Raises: 4x10
Day 3: Deadlifts: 3x5 Dumbell Rows: 4x10 Lat Pulldowns: 4x10 Seated Cable Rows: 4x10
I do 3 days on then one day off. Usually between 1 to 3 minutes between sets. Is this program enough to get stronger and build muscle? Currently at 5'10 and 165 pounds (23 years old).
Any advice or suggestions is appreciated, thank you!
I'm 24, been working out intensely since i was 14.
Pain is most prevalent when doing incline bench or flies. I feel it more towards the front of my shoulder but deep inside.
I use a resistance band before each workout to stretch both shoulders.
Friend mentioned it probably started due to crooked balance at the higher weights during incline. I don't feel it as much during flat bench.
Started to take glucosamine early October.
Took 2 weeks off chest and shoulders starting mid-october after pain started. Was able to do an intense shoulder workout 10.30.17 with no problems whatsoever.
First doctor said "don't worry about the pain".
my upper body naturally grows faster and I am trying to catch my lower body up. I understand that higher weight/lower sets will help put some size/strength on my lower body, but what should I do for my upper body in the meantime? I want to maintain tone and fitness without adding any size while my lower body "catches up" (hopefully)! any suggestions? thanks!
hi, i work out at home with dumbells and for legs have been doing simple dumbell squats, i.e. holding a dumbell in each hand and doing squats, having lots of knee pain and pretty sure this is causing it ... wondering about a few things:
i remember hearing somewhere your knee should never pass in front of your ankels, i.e. knee should at the most be perpendicular above the ankle in doing squats and stuff like that, IS THIS TRUE? if it is, then there really is NO WAY to do dumbell squats without this happening,
what is a more knee friendly way to workout the legs if you really only want to do one exercise and only have dumbells? lunges? i know that i can do lunges so that the knee does not pass in front of the ankle
Hello. The progression method of just adding reps instead of adding .weight seems like one of the simplest ways to build strength. The mercenary fraud and strap on destiny have covered this topic calling it an "old school progression method." Anyone want to chime in?
I have been listening to Louie's Westside podcast and reading some articles. He mentions the benefits of the "Psoas Sit Up" with a med ball, but I cannot find a video explaining this...just words. This is what I have concluded so far: lying on deck, small MedBall under lower back, sit up
Mentions it here: http://ift.tt/2y8D37J
Anyone know a video showing this, or who has done it and can explain?
Thank you.
My Deadlift had hit a plateau in the past few months. My ORM had been 415 for conventional, and I just couldn't get over that. I've found that by incorporating deadlifts using the trap bar (typically 4-6 sets of 6-8 reps after my normal deadlift routine) I've been able to kickstart my deadlift on both exercises. As well I've just recently started pulling sumo, but I wouldn't say I've been doing it long enough to clearly say whether or not I've seen results. Long story short: I know where I've found success in bumping up my deadlift, and would recommend this method. What I want to know is what everyone else in the community does to increase their strength on the deadlift.
Hello, i am 14 171 5'11 on a cut rn. 2300 to 2500 calories depending. On day. 200 grams of protein or more a day. Lifts are 235 squat, 160 bench, 270 dl. I want to drop down to 165 and get leaner. I know i wont build much strength but i dont feel good about myself right now. I am running alpha destinys novice program ATM. Doing cardio everyday LISS at least 45 mins walking. Anyone care to give any tips or advice? Photo in good lighting http://ift.tt/2i5vsvX
Hello everyone! I'm new to the sub-reddit. Just want to introduce myself. My name is Keith. I'm father of 4 great children and 2 grand-children. Believe it or not I'm only 37 years old.
I'm kind of a smart ass so I decided to start a blog talking about some of my experiences as a dad. I always try to make it funny. Talking about kids, marriage, my ventures into exercise at an older age, and much more!
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Just finished up a back workout and I've noticed that my back workouts have lately felt a little dry and mundane. Seems that every exercise involves a pull motion in a 3x8-10, and only the angle/ grip changes. I was hoping someone could offer some new exercises to change up the routine.
For a little background, I've been consistently lifting for a while now and have access to a full gym, so feel free to throw any suggestions out there. My current workout generally consists of pull downs (wide grip/ close grip); seated rows (overhand/ underhand); low dumbbell rows; single arm cable pull downs; wide grip pull-ups and maybe some bent-over barbell rows. I specifically avoid deadlifts due to a double hernia surgery when I was 17ish.
Thanks for any/ all suggestions! I look forward to your input.
What is the heaviest weight a woman has overhead pressed (strict)? I did some research on goggle but couldnt find anything. Anyone has any idea about the range? Like is it 100kg(220lbs), or more than that or less? Any idea?
I'm looking for guidance on how I should approach coming back to training after a long layoff. I haven't lifted weights properly since around February this year, due to reasons I could not control.
I'm wondering what program would be best to follow or even how I should go about starting again.
Not sure if it's important but my lifts before I stopped were: Bench - 115kg Squat - 175kg Deadlift - 210kg
On the path of getting back the beautiful muscle mass I lost years ago, I want to train other areas of my body harder than I did previously.
Forearms seem like my only weak area. I always looked extremely ripped everywhere else (chest/full back/biceps/triceps/abs/calfs etc.)
I do workouts that exercise my forearms constantly, but what works best?
I already been doing good sets of reverse curls, basic curls, hammer curls, and a variety of cable-pulling exercises. I even do overhand pull-ups. While they look ripped, I want them bigger.
What should I do more of? Could anyone help me out here?
This might sound stupid.
I had an idea of working out for 1 or 2 months of free weights, then 1 or 2 months on bodyweight exercise. I had this idea because I didn't know how to combine free weights and bodyweight exercise together. So is this method ok or is it bad?
Sorry if it might have some grammatical or spelling mistakes, not a native speaker.
Please let me know if I’m breaking any rules asking these beginner questions:
I just started going to the gym, been going for a week now. I had a question about my current workout, is there anything I’m missing or any tips with the current workout I have now?
I’m going 3 days a week (mon,wed,fri) and doing both upper and lower body workouts with a half hour of cardio to begin
Here’s what I’ve been doing: sets of 3 Deltoid machine: 55x6 Leg press: 190x6 Row/rear deltoid machine: 95x Lat pulldown: 100x5 Bench press (free weight): 100x6 Seated calf(free weight): 65x6 Bicep curl(free weight)45x5 Seated leg curl:105x6 Triceps push down: 40x6
Side note: I just increased all by 5 lbs after one week. Is that a normal start?
І rеаd thаt rеgulаr рulluрs dоn't соmрlеtеlу асtіvаtе thе lаts lаst раrt оf thе mоvеmеnt
Hi everyone,
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Being a first time dad was a crash course in itself. I put everything I learned about the first six months into A Man's Guide to Newborn Babies.
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Hi all,
I’ve just started weightlifting, was obese, then a cardio freak, but been adding a lot of lifting to my training now.
I have trainers that are primarily for running, and I find they aren’t as comfortable for deadlifts or squats.
I have a budget of about £70 ideally.
Are these two options any good? And is the website reputable?
If not, can you suggest any others. Thank you for any help.
Or
Or can you suggest any from here (within budget or close to it)
I'm not sure about introducing this watch to my kids. I think they might become glued to the watch. Does anyone have these? What are they like? What do your kids think/feel about them? Like the pros and cons of the watch. What ages would you give the okay to wear the smartwatch?
Nannyed kiddos for 3 years and see the weight being placed on parents. Parenting the joys of life can be filled with too much worrying at times. What would relieve the weight on your shoulders? And be healthy for your kids? Email at kiddo4families@gmail.com for the answer Giving Kids a Voice - Kiddo4Families Child Advocate - Jenna Striebel (440)462-9108
Whісh іs bеttеr fоr strеngthеnіng thе uрреr bасk?
I was wondering tonight if there's any models of training gear out there which can measure the force of a punch, to use as feedback for training punching strength. Without any way to measure how hard I'm hitting, there's no real way to improve, as I see it.
Are there any available models of equipment that do this? Would I have to build my own somehow, like a padded punching board with a sensor on the back?
As someone who got dragged into it themselves and has seen a ton of other people fall into the same trap, remember that these people are there to make you afford their costs without a care in the world if you actually can afford it.
Hey, was just wondering how to progress on the lifts.
So for example week 1 says squat 5@6 5@7 5@8. So I take my max and just use the rpe scale to find the weight based off that? After I successfully complete these sets, the next week I add x amount of weight to my 1rm? What if in later weeks I complete the sets but they don't feel like the suggested RPEs is that a fail? Also, the pdf says to track all RPEs above 7, for what purpose?
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I know the conventional wisdom is to limit training of the same body parts\muscles to once or twice a week. However I was thinking of people in professions that required heavy lifting or physical exertion and in those cases it seems like they really benefit. For example male gymnasts have incredible physiques and they spend hours everyday holding up their body weight with just their arms. I've known a few people over the years who worked in trades that required moving and lifting heavy objects on a daily basis and in each case they had impressive builds. Then there are some athletes who employ body weight training at very high reps on a daily basis.
So can a case be made that daily training of the same body parts can be beneficial. I don't have any scientific facts, but I do know the body has the ability to adapt under a variety of conditions. Weight lifters must vary their routines because muscles become more efficient at repeated tasks. Anyone familiar with studies on this type of daily training? Is there a name for it?
I've been focussing on bicep curls, rows, tricep extensions, dumbbell shoulder press, and cable shoulder extensions and for some reason, my left bicep is getting noticeably bigger than my right bicep. Will my right bicep "catch up" if I keep doing the same stuff or am I just working myself into an asymmetrical hot mess?
I know I might cop some flak for using straps and doing touch and go reps, but I was proud of this set and wanted to share.
I am 6'3 and about 230lbs in this video.
I know there are many programs out there to follow, but I cant help but want to try to build my own. My idea was to workout 4 days a week with all of the exercises involved in a powerlifting event (so bench, deadlift, squat) along with 2-3 assistance workouts. I had this plan simply because I wanted to build strength for when I pick up the Olympic lifts hopefully by summer. Am I not looking at this correct? Help wanted.
Thanks and lots of love
I'm doing with gym memberships and the time it takes to get there and come back.
I looking to build a compact gym at my home. I'm considering the Ironmaster Quick Dumbbells, the super bench and the Ironmaster IM1500.
Thoughts on this setup?
Okay so, i'm 17, 5'6", 140 lbs (not that it matters) and i've been deadlifting for a couple months. My strength has shot up relatively quickly on this exercise and today I achieved a PR of 335 lbs. I haven't had any problems without a belt so far, but at what point would it be actually dangerous to not use one?
