I have a noob question. I have started basic program from Mark's YAYOG book.
Due to carpal tunnel issues, i cannot continue the push/pull exercises and am meanwhile restricted to leg/core exercises. I want to know how do guys with carpal tunnel build strength in their upper body. I am not looking to gain muscles or anything just want my body to be strong & at least lift my own weight.
Hello,
I'm a 5'11", ~165 lbs guy. I have been doing Beachbody programs at home with dumbbells since 2015 to build strength and muscle. My current program is A Week of Hard Labor. I try to increase the weights slowly over time as much as I safely can. For example; for bench press I use 55 lbs dumbbells (6 reps after doing 10 reps and 8 reps with lighter weights), and if I increase it any more I feel like I may accidentally drop the weights (my arms shake at max weight) and smash my face.
My problem is, the more effort I put into it and the more I sweat, the less I want to do the workouts. At the same time I feel like there's almost no improvement (it may be because of the fluctuation in my weight --lost almost 20 lbs between October 2016-March 2017, then gained ~23 lbs back; still working on gaining more--) and I blame myself for not doing it right somehow. I think I'm pushing myself a fair amount, but I'm still stuck between telling myself 1) I have to do it, 2) I must be doing something wrong, and 3) I don't want to do it.
It would probably be helpful to have a trainer, but I cannot afford a gym membership at this point, let alone a trainer. I also suffer from general anxiety and depression, so if I ever start going to the gym at some point in future, which I want to, I need someone with me until I get used to it.
Any thoughts or suggestions? Sometimes I want to lower the weights so that I actually start enjoying the workouts. By the way, my doctor tells me genetics play a big part in it and I shouldn't worry, but I do.
Thanks.
І'm dоіng сhеst tо bаr рulluрs аnd І'vе rеаd уоu shоuld dо thеm ехрlоsіvеlу, іs thеrе аnу аdvаntаgе іn dоіng thеm slоw, оr іs bеttеr tо stісk wіth ехрlоsіvе(as fast as you can)?
Е.g. Іs slоw bеttеr fоr buіldіng strеngth, whіlе fаst іs bеttеr fоr buіldіng роwеr?
The exercises in my routine doesn't tаrgеt thе stаbіlіzеr musсlеs, І'm lооkіng fоr ехеrсіsеs І саn іnсоrроrаtе іntо іt that will make up for this- whаt рrоgrаm/ехеrсіsеs wоuld уоu rесоmmеnd fоr strеngthеnіng stаbіlіzеr musсlеs?
Wоuld уоu rесоmmеnd ріstоl squаts fоr strеngthеnіng thе lеg stаbіlіzеrs?
Whісh dо уоu rесоmmеnd, whаt'rе thе аvаntаgеs оf еасh fоr рulluрs?
І'm сurrеntlу dоіng thumbеlls аs І'vе rеаd іt's gооd fоr tаrgеtіng thе bасk musсlеs, nоw І'vе dіsсоvеrеd thumb lеss - іs thаt bеttеr?
Not sure if this is the place but I’m looking for a site where young kids can sell/trade their cool art. My 5 yr old is getting into jewelry making and I thought it might be a great experience selling/trading with other likeminded little artists.
Hi guys
So I am a petite female, I only weight 7st 10 and am 5"4. I struggle to gain weight despite eating a lot and integrating much higher fat and protein. I would like to gain strength to aid in my everyday life as a very basic goal, but as an ideal would like to gain tone heck even definition and weight (!). Anyway...I have started doing 15 mins of arm focused weights/exercises or abdominal/core exercises 5 days a week.
Would this be enough? Through starting this routine I have been aching afterwards. My real issue is I only have around an hour of free time per day, this time encompasses all other goals I may have in life and this is why I am really struggling to integrate anything beyond 15 mins (this leaves me with 45 mins of spare time per day as it is). Any advice or enlightenment on caveats appreciated.
What do you find works best for you? Are you trying to gain muscle, strength or a combination of the two?
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I recently have tried having various people at my local gym explain anecdotally what the pump feels like to them. It seems that each person has a different perspective as to what it means and feels like to them.
Could anyone please explain it to me in their own words.
For instance: when I am lifting and I am really trying to achieve a good pump, it begins to feel like the muscle is beginning to 'tighten' and at the very end of the set it feels like it is going to 'cramp' or 'explode'! Does it feel like this to anyone else, or is your experience completely different?
Thanks in advance!
Ok so right now I’m battling tendinitis in my rotator cuff from work and such, but once that is 100% I plan to take up lifting for the first time. My goal is not to be a body builder or anything, I just want to be strong as humanly possible, but still allow myself the ability to box and fight (a hobby I have always enjoyed). What type of plan is best for me? Any help is greatly appreciated
Im 5'6/5'7 175lbs (79kg). I'm curious if my lifting numbers are above average for my weight class? I'm gonna start to compete in Crossfit and obstacle courses etc. For fun. My maxes are deadlift 350lbs (158kg). Bench 265lbs (120kg) havent tryed my squat in awhile but probably around 225lbs (102kg) maybe more. Also weighted dips with 70lbs (31kg) i can hit for a good 10 reps. I just wanna compare numbers to see where everyone is at.
Long time lurker, first poster!
30/F CW:247lb
A few years ago I had a personal trainer & lost a fair amount of weight and gained a fair bit of strength. Maintained for a few years but this year things happened and I put on a lot of weight, which in turn knocked my self confidence & I stopped going to the gym.
I have a decent understanding on strength training but just feel overwhelmed & like a complete beginner again! I finally went back for the first time today and was looking for some advice on the program I’ve set up for myself. Planning on compound lifts 3x a week and cardio
Deadlifts Bench press Leg press Overhead press Lat pull down
I’m also doing body weight squats and lunges as these are things I have always struggled with.
Thanks in advance for any advice anyone has!
Hi,
I'm weak and I guess skinny fat. Whenever I bench press heavy weights I end up with some sort of injury/straining something and I don't have the clearances necessary for overhead pressing. So does anyone know of a program that has squats, power cleans, deadlifts and other upper body movements please? I really like the look of 5/3/1 and have some of the books. But no plan quite fits with my limitations and I don't feel I'm anywhere near experienced enough to come up with one of my own. There's something towards the end of 5/3/1 Forever that has squats and deadlifts with push ups/dips, pull ups and single leg/core movement for 25-50 reps. But Wendler seems insistent that this isn't for beginners and neither is it any good for gaining strength. I'm really confused and frustrated at my inability to find something I can do and I'm on the verge of giving up and selling my barbell, bench, rack and weights. So if someone could help me here before I did I'd really appreciate it. Thanks.
Hey, I seem to have incurred some injuries by lifting. What kind of doctor/professional should I see about this, and what kind of process is expected in getting them diagnosed?
Thanks
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Іs thеrе аnу аdvаntаgе tо dоіng rеgulаr рulluрs іnstеаd оf сhеst tо bаr?
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My gym in Japan has no way for me to deadlifts (their rules prohibit it due to them lacking the proper plates and flooring, so nothing on the floor that’s heavier than 100kg more or less). What’s a good substitute? All I can think of is rack pulls ... and their squat rack safety catch is just above my knee. No substitutes for gyms, this is the best I have (1980s Weider equipment)
I'm having trouble increasing my weight/distance with lunges at this point. I usually do them once a week in three 20-30 yard sets with between 50-80 extra pounds. I can't do squats or deadlifts and this works pretty well. I'm just seeing less improvement than before
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TL;DR: I’m going to take a week off from lifting. What level of activity is right so that my muscles can recover but I don’t lose too much of my progress?
The long version: I’m 42, male, and back in June I started strength training (along with an overhauled diet) to combat morbid obesity and pre hyper tension after a mostly sedentary decade. I started with a mix of dumbbell and body weight exercises, and eventually found my way to Mark Rippetoe’s “Starting Strength” which I really committed to in October.
I had some significant breaks after I started in June. I took 10 days off in early/mid August for surgery, then I had a two week stretch of really haphazard workouts (Hurricane Harvey) in the first half of September.
But since mid September, I’ve hit the gym 3-4 times per week without fail. I’m pleased with my results so far (though they aren’t impressive in relative terms). I’ve lost nearly 40 lbs and gone from obese to merely overweight. My blood pressure is significantly better. I’ve needed alterations for a whole lot of clothes, and swapped out a number of things entirely. I get compliments nearly every day on the weight I’ve lost.
I’m working on maxing out my lifts before Christmas and then taking some time off. So far, I’ve hit 1RMs for the deadlift at 235 lbs and the bench press at 150 lbs (like I said, unimpressive relative to what folks can do, but a year ago I don’t think I could I even squat 150). Shoulder press and squat left to do. The kids are out of school and I have plans for fun things with them. But my muscles are also aching all the time now.
In October, I would feel pretty good on Monday after a weekend of rest. But now in December, I don’t feel any better on Monday morning than I did on Saturday afternoon following a Monday-Wednesday-Friday workout routine. I’ve read in more than one place that a week off every few months is a good idea, and I think I’ve reached that point.
I’m worried, however, about the impact of that week. With the time off and the irregular routine in August and September, I really ended up making no progress during those months in terms of gaining strength. The diet helped keep my weight loss going, and I didn’t worry about the strength at that time as it was a lower priority than weight loss. But now I’ve actually shown myself how much I can improve and I don’t want it all to just disappear. A couple of months ago I nearly threw up the first time I did a working set of deadlifts at 165. This week I blew right through 165 warming up to max out.
So - during a week off from lifting, what should I do? Should I do any body weight stuff just to work the muscles a bit? Or just walk like I usually do on rest days and avoid anything strenuous? Something else?
TIA
Hey, sorry, first timer here and not sure if I'm breaking any rules, but I just have a few questions.
So first off, I'm 15 (1 month away from 16), 5'9" 135 lbs in 10th grade. Been lifting seriously since February. I also do track and field, although I'm admittedly very bad at it, I enjoy it and pursue it even during the off-season. I train upwards of 5-6 days a week for it, but I recently have been wanting to increase my strength as well. My best numbers thus far have been 140 bench/275 sumo dead (can't pull conventional very well atm)/275 parallel squat. I was just wondering if the amount of sprint training I do would hinder my strength gains, and if so, should I lift more frequently than sprinting during the offseason? Thanks.
Hey r/fitness, I have a good aerobic capacity but when I do shuttles my legs fatigue relatively quickly and when I sprint I think I can go faster but my body says otherwise. I also have trouble and slow to move when I have to change direction and move my feet quickly to react to game situations (it feels clunky).
I'd really appreciate if you could help me.
Thanks
I just started going to my local gym ran by a bunch of strongmen and powerlifters. It is a pretty closed community and you have to get a referral from a close friend or relative. This is to keep it from becoming a depressing and mediocre environment to lift in and to keep the idiots out.
My Cousin is a powerlifter and he pulls in the mid 600s, benches just under 300 and squats just under 500. He gave me a high frequency routine that he started off with and he did for the first 3 years of training. It is a six day a week routine, 2x3, 1x3+ is the rep scheme, the last set being as many reps as I can hit :
(A) Bench press 3x3+ Pendlay row 3x3+ Barbell curl 3x3+ Squat 3x3+
(B) Overhead press 3x3+ Pendlay row 3x3+ Barbell shrug 3x3+ Deadlift 3x3+
(A) Bench press 3x3+ Pendlay row 3x3+ Barbell curl 3x3+ Squat 3x3+
(B) Overhead press 3x3+ Pendlay row 3x3+ Barbell shrug 3x3+ Deadlift 3x3+
(A) Bench press 3x3+ Pendlay row 3x3+ Barbell curl 3x3+ Squat 3x3+
(B) Overhead press 3x3+ Pendlay row 3x3+ Barbell shrug 3x3+ Deadlift 3x3+
Any conditioning work should be done as and when I deem it appropriate, anything from walking to and from the gym which is around 5 miles, some prowler pushes etc. If I feel worn down, not every day should be pushing for new weight or rep goals and can be light recovery days if necessary.
What are the opinions?
Has anyone done the hybrid performance deadlift protocol? I’ve just started doing the deadlift protocol but I haven’t seen any squatting or bench in the programming. If not, any advice to add in some on off days?
For the last 4-5 years I haven't kept up with training. Over that time, I lost probably 20lbs. I keep trying to start things up again but getting discouraged because of how weak I am now.
Here's some before/after 1RM good form stats for comparison (5'8" male):
Before:
After:
I've tried starting back up multiple times and I keep running into the problem of muscle weakness at absurdly low weights. I'll try to do bench for 4 sets of 8 (say at 45, 65, 85, 105 lbs) and my muscles REFUSE to contract halfway through the third set. It's not even pain, it's just...I can't make the weight move. I don't know how to describe it. If I rest up I can usually get in another 1-2 reps before it happens again.
It's not safe and it's not fun. There was a period of time where I'd hit the main compounds at super low weights for a good month or so and just not see ANY improvement with the above problem.
So how do I fix this? Is there a progression I can use that will help me? I've been doing compounds for so long that I don't know what else to do. When I was at my max strength I was messing around with the 5/3/1 setup and had a workout partner. Now I struggle to lift even my bodyweight...
Pls halp.
Hey Reddit, I'm looking for specific information and hope one of you can shed some light on this topic. Long story short, I'm a long distance backpacker that's looking for a balance between relative strength gains and cardio for long distance backpacking and can't seem to find any information on this specific topic. I know that long distance running and backpacking have a lot of similarities, but also the difference is you're not carrying between 20-30lbs on your back all day and going up and down mountains(unless you're trail running). I'm familiar with standard strength training routines and have done them in the past, but I'm looking for something a little more specified and maybe some information regarding implementing cardio into a strength routine. E.g. Should I do cardio after or before lifting or separate the days completely. I know overall strength is beneficial for your body in endurance, but at what point would the strength training be a hindrance on my endurance. Any and all information on the subject would be greatly appreciated and thanks for your time.
Having very rounded shoulders from an imbalance of chest vs back strength I have recently removed any chest related exercises from my routine. Combined with recommended stretching, I typically will do push ups in place of bench/barbell presses and any type of fly movements. I was wondering if this is a good approach and what type of strength ratio the should be between the chest and back? Also do shoulder exercise effect the rounding?
Yesterday, I told my 11 year old brother (I'm a 20 year old man) to do something and he asked why to which I replied "because I'm bigger". My brother then said he was stronger and challenged me to a wrestling match with the agreement being that if he won then he doesn't have to listen to me anymore.
I stupidly agreed to this, my brother went to 1 Brazilian Jiu Jitsu lesson once and stopped going, I've been doing it for 3 months and thought it would be an easy win. But when he was getting changed into his rashguard, I saw he had a freaking 6 pack and got a little worried and tried calling it off just in case he actually won but he starts calling me a pussy and we end up wrestling. My little sister recorded the fight and he gets me in this move here: http://ift.tt/2kzZaKI
I start desperately submitting but he refuses to let go. Instead he pushes my head onto his crotch area and obnoxiously starts asking "how his balls smell", he said he'd let go if I replied "good". It's really pathetic but I just say it (through tears) but he still doesn't let go and I pass out.
How the hell did he do that when he's untrained and a lot smaller than me? Surely I should have won with 3 months training? This morning, he just randomly attacked me (I did not want to wrestle) and made me tap out again with a scissors move. How is this possible with the age/weight/experience difference? I feel like a loser.
Hello.
I am purchasing my first car soon, and I've been wondering what items should be kept in the car.
So far I've got;
- Hi-vis jacket.
- First aid kit.
- Tire (presumably that will come with the car.. Not sure though).
- Tread depth and pressure gauges.
- Blankets. Lots of blankets.
- Tissues.
- Change.
- Umbrella.
- Boots.
What else do you guys keep in your car?
І сurrеntlу оnlу dо frоnt/bасk bаrbеll squаts, іs thеrе аnу bеnеfіt іn аddіng bulgаrіаn sрlіt squаts? Е.g. Wоuld thеу wоrk stаbіlіzеr musсlеs іn thе lеgs, thаt rеgulаr squаts dоn't?
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Іf sо, аrе thеrе аnу rеlіаblе nееdlе еgm tеsts dоnе?
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І'vе bееn соnsіdеrіng bеtwееn skullсrushеrs, dірs, bеnсh рrеss аs thеsе рrіmаrіlу tаrgеt trісер - whісh оf thеsе wоuld bе mоst suіtаblе fоr уоur gоlf swіng? оr іs thеrе а bеttеr оnе І hаvеn't hеаrd оf? І'm аlrеаdу dоіng ОНР dumbеlls but thеsе оnlу tаrgеt trісерs sесоndаrу
Since I begun working out a couple of months back, I always stuck to the the 3set/12rep routine with whatever exercise I do since my main goal has always been to build muscle (hypertrophy) and strength. Also, my rest periods in between sets vary from 30s-1m, and (30s for if the last set was able to be fully completed, and thus I stick with the same load for the next set; 1m if I couldn't complete the last set. Might stick with same load if I was at least was close to completing 12 reps or lower load if I wasn't close). Additionally, I at least always kept my movements during exercises controlled, and allowed for at least 1 sec of pauses during contractions.
The one thing that has me constantly boggled over is progression. I have experienced some noticeable gains in muscle growth but I can't help but feel that I have peaked, and I'm now more than anything eager to build strength since that's an area I've hardly seemed to progressed in.
I have always exercised each muscle group once a week but I'm trying now to aim at doing so 2 times a week. I'm not sure however if the rep/set/tempo/rest routine I mentioned in the beginning is optimal. Is it? Or it it not? Better yet, I'am I overthinking this way too much?
How much (minimum) should I expect to pay for a decent power rack and Olympic barbell setup. I don't need the very best; I just want functional and safe.
Hi, been doing 5/3/1 for a couple of weeks but my left arm feels really weak, like I've pulled something in it. I want to carry on with 5/3/1 so thought I could stick with lower body lifts and for the upper body either do lighter work by using the 50 x 5 reps followed by 60/70/80% x AMRAP programme that's in the 5/3/1 second edition. Or I might just leave the bar alone and do push ups for AMRAP. Any thoughts please? Also any advice on how best to rehab my arm?
I can't seem to find my belt I have lost. I loved it but I don't know the brand. I really want a new one. Here is the picture, but I don't trust this website.
I used to have this lifting belt with a scorpion on the back. I need a new one since I lost it. Can't seem to find it. Does anyone know which brand it is?
Lately work is making me travel, but I still have access to a small kitchen at the hotels and a slow cooker. Looks for simple, tasty recipe ideas where I can toss everything into the slow cooker the night before and have lunch ready in the am.
Ok, this girl i am talking to is into being dominated and one of the things she likes is being man handled especially being picked up, shes petite 4'10 95lbs.
If i ever find myself in a situation where she wants to be lifted onto a table or counter top, i want to be able to do it without struggling. So do yall know of any exercises that would make me better at lifting a person infront of me with just my arms, no leg drive?
“OMG, your unibrow is SO SEXY!” - said no one ever!
Men's hair styling has jumped leaps and bounds over the past 10 years, yet eyebrow grooming tends to be ignored.
Eyebrows are a primary visible expression of emotion, and when they’re out of control, it can be A LOT LIKE TYPING IN CAPS, only all the time. These expressions can seem offensive to people and overpowering or overbearing without intending to. Likewise, if the brows are weak or absent, emotion is muted or lost. This can lead others to feeling uneasy as they can’t tell how you’re doing.
So what are your brows saying?
Ideally, the eyebrows should show:
Symmetry - Simple enough, the left should be the same relative size/shape/color as the right. If not, you’re going to walk around with a perpetually curious look which is great if you're a magician.
Neatness - Brows should flow naturally from the inside towards the outside edges of the eyes. This is easy to achieve through an eyebrow brush (or a clean toothbrush) and maintaining stray hairs.
No Unibrow - Eyebrows should have a definitive start and end point, and there should be two of them. One over each eye. If you've got a furry little bridge between them, burn it down.
Short/trimmed - Brow hair should not be excessively long. As men age, or depending on genetics, brows can sometimes have long or thick hair which will benefit greatly from trimming down to around 1/2” length.
With all grooming, there will be people who require more or less in certain areas so you will need to work out a good maintenance routine.
Grooming: Here are several methods with their pros & cons:
Plucking - Done with tweezers, plucking is a fast and simple way of dealing with rogue hairs that seem to grow in the wrong direction or are abnormally long. Plucking is a safe & quick clean up for a unibrow. The only downside is that the process is somewhat painful.
Trimming - Using scissors or electric razor with guide, trimming is great for keeping bushy brows at a nice length and defining edges to the brow. One drawback is the need for a steady hand and patience or you can trim too much too quickly.
Waxing - Hot wax, applied around the brow line clears a lot of hair quickly & for a longer period of time. This method is good for serious overgrowth or having results that last for longer periods of time. In our experience, this is one process you will want to involve a professional for.
After trimming, step back from the mirror 5-6 feet and look at your brows for symmetry, shape and color. When shaping for the first few times, it can be very beneficial to have help from a professional or from a trusted friend.
Enhancing brow color or shade should be the finishing touch:
Brow color - very light brows can be difficult to see at a normal distance, so if you have blonde or very light brows, consider touching up the color a bit. There are several methods of doing such.
Tinting with brow dyes - This is a great method for permanent color that doesn’t need to be dealt with daily, but it is one to be careful with to avoid going too dark. There’s no going back once they’re dyed.
Eyebrow powder - Typically applied with a light brush that can help with shaping, brow powders come in a rainbow of colors. We recommend you choose a shade that is complementary to your natural hair color. eyebrows
Are your eyebrows more like eyebros? Let us know your secret in the comments below!
I arm wrestled a friend who can deadlift 120; he just barely beat me. My friend and I are both 16. I don't lift weights as I cannot afford the $50 a month for the nearest/only gym. My question is, how strong am I compared to average? If I could lift 115 would that be considered average/decent for somebody who has never step foot into a gym? Thanks.
Неу thеrе, І'vе bееn lооkіng іntо рrореr fоrm fоr dumbbеll overhead рrеss аnd hаvе fоund thеrе tо bе quіtе а fеw соntrаdісtіоns аs tо whаt рrореr fоrm іs.
Аrе thеrе аnу guіdеs thаt shоw thе rіght wау tо dо а dumbbеll bеnсh рrеss аvаіlаblе thаt уоu knоw оf? Тhаnks
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І'm аlrеаdу dоіng рulluрs fоr thе lаts - І'm buіldіng strеngth tо hіt gоlf bаlls furthеr
Hello,
I have a question about A Week of Hard Labor. I read some reviews of it, and I noticed multiple people stating that it is more of an addition to existing strength training programs rather than a full workout program. I have been doing it for a while now (on my 8th week currently), and to me it is no different than a full program like Body Beast.
My question is, is it not a good pick as a standalone program? Would it be better to go back to Body Beast and mix it up with Hard Labor every once in a while? My goal is to gain weight and muscle.
Thanks.
Edit:
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I recently started going to the gym seriously and seriously like the challenge weight lifting provides. In particular, I particularly like the bench press as an exercise because, as a relative novice, it is the most challenging, and I feel like I can see good progress.
However Christmas break is approaching, and and back home all I have is a pair of dumbbells. Anyone know any exercises I can do that will result in me having maintained, or at least improved my bench press when I get back?
I feel that since I bench press more than the collective weight of the dumbbells (which I do find quite heavy), doing normal dumbbell bench presses won't work; but perhaps something more focused on particular muscle groups? I honestly don't know.
Any ideas?
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