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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Does anyone know how effective 10 push ups a day would be for building Strength? Would it make a big difference in strength or in health long term and short term.
I wrote a program to give to beginners looking to get stronger, and I'm looking for feedback. It's the same program I used myself as a noob. The basic outline is as follows:
2-4 x a week, rotate these two workouts:
A.
3x5 Bench
3x5 Row / 3x10 Curl
3x5 Squat
B.
3x5 Press
3x5 Chinup
1x5 Deadlift
Other Info
Progress 2.5kg on all lifts
Rest 3-5 minutes
1 Stall = 10% Reset
2 Resets = 3x5+
Look forward to hearing some responses, feedback and questions. Cheers.
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Ok, so I'm currently in high school and I lift nearly every day. Lately I've been getting frustrated due to my squat being substantially low compared to my other lifts.
Bench - 250 Deadlift - 455 Squat - 295
I'm just looking for any tips on what I might be doing wrong. I know my form is good, and when I squat I usually hit right below parallel. Comparing my deadlift to my squat, is there a muscle group that's more activated while squatting, than in deadlifting, that I should be strengthening? Any advice would be appreciated.
hi, been having serious tension in this area, trying to figure out what exercises/stretches are good to release tension there?
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Beginner trainer here. My scapula float up really high and stick out. I can pretty much stick my whole hand under it. It causes bad form & I keep having 'sprains' underneath the blade after workouts that pain me for days. It feels like something's been popped out at the lower medial side of the blades.
If I try really hard, I can pull them down & flatten them to my back, although they're still bit popped out at the bottom. Also, my left one still floats higher than my right.
I'm trying to bulk up & get stronger but I'm obviously incredibly weak & skinny, so I'm wondering if this winging is caused by simple muscular weakness that can be strengthened? Apparently winging is mainly caused by nerve damage?...
Pics of the absolute mess that is my back: http://ift.tt/2zwHkOU
Not sure if related: my right arm is stronger than my left, my right shoulder slouches forward more, & my pecs under both my armpits must be insanely tight, I can't even massage the area without crying!
Аm І соrrесt іn sауіng саlf јumр wіll buіld роwеr whіlе саlf rаіsе wіll buіld strеngth?
Doing 4 sets of 10 bicep curls, rope pull downs tris, wire bicep curl, above behind the neck pulls tris, preacher curls. My arms definitely get swoll during/after workout but I keep waking up the next day not sore at all. I’m lifting close to failure as well.
Having the same deal with back day.
Hi!I looking for good book about training and eating for building muscle.I'm beginner(befor I working out but without any result.Im very skinny and weak guy).Now I read THE MUSCLE & STRENGTH PYRAMIDS-Eric Helms and is very good book, but I looking for more good book like this.
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So, almost year ago I bought my first nice car ('08 Ford Fusion, almost fully loaded) but it was already at 120,000 miles. Ford's recommended maintenance ends at 150k, which I'll be at by the end of the year since I drive at least 100 miles a day for work.
Should I stick to Ford's recommendations (which I actually think are a bit liberal, I've never heard of oil changes every 7500 miles) or make everything a little more often?
It's had a lot of work done to it since, I assume, the previous owner didn't take care of it and change the oil and everything as needed, so it has a replacement engine at ~65k miles and a whole new brake system.
I can do barbell squats. I saw some videos on hip belt squats and wondered if I should do them as well as regular squats.
Female beginner trying to come up with a strength workout plan that has all the push, pull, squat, core elements. Can't afford to join a gym or buy a machine so I've only got dumbbells.
I can't seem to find anything effective using 'pull' motions that don't involve cables or pullup bars etc. The middle of my back & scapula are incredibly weak, causing my scapula to float up & not stay retracted properly.
I really need something to target the middle of my shoulderblades, and hamstrings. My neck & chest are much more developed for some reason (probably from only doing 'push' exercises) & I don't want further imbalance, so no upright rows. Any tips?
I did some google searching and the only thing I could find that everyone recommended was some generic Philips shaver: http://ift.tt/2zsIbUO
Is there really not a market for this?
I have a twitter handle that I post random thoughts about dadding and interactions with my son.
It is @ChginTableTales I think something long form may be nice. What tools do you bloggers recommend?
І'm сurrеntlу dоіng 6х5 bоdуwеіght , еvеrу 2nd dау. Аnу іmрrоvеmеnts І саn do to make strength building more efficient ?
Is 1 day recovery long enough or would it be better to extend it to two days for building upper back strength?
Hello, I am 7 weeks out from my supraspinatus (complete tear) being reattached surgically as well as having a bicep tenodesis (bicep tendon cut and reattached lower on the arm).
Anyone have experience with such an operation?
I am wondering what my life in the gym will be like after recovery. Will I be able to deadlift heavy ever again? Will I be able to bench heavy ever again?
Surgeon says I can return to the gym eventually.....but that information seems to be for a regular gym goer, not someone with a 400lbs+ bench and 700+ deadlift.
Obviously I will need to build back very slowly, just don't know what I will be capable of in the future. Will I have to take up higher rep bodybuilding? Chess?
І dо sіnglе lеg саlf rаіsеs. І'm lооkіng tо buіld strеngth іn thе саlvеs, but nоt surе whеthеr tо dо lоw rерs hіgh wеіgth оr hіgh rерs lоw wеіght. Аlsо, hоw оftеn shоuld уоu wоrkоut саlvеs tо buіld strеngth? Wоuld еvеrу 2nd dау bе thе bеst орtіоn sо thеу'll hаvе а dауs rеst tо hеаl/strеngthеn?
My 1RM Back Squat is 375. What program you guys suggest for getting it up to 405 in a few months time? I was thinking the Cowboy Method, but what do you guys think?
In around 2 months from now I will have a lot more free time so I want to get serious about weight lifting and exercise.I do light workouts right now, but nothing too hard.What can I start doing now that will prepare my body for weightlifting and harder workouts?
I want to try a strength protocol. The next few months i can only train three times a week. It will look like this: Monday and Wednesday: Squat, bench, pull up 5x5 And finish with 10 minutes kettlebell snatches for conditioning. 16/24 kg
Friday: Squat and bench 5x5 and 3x5 deadlift. I will end with and ab finisher.
My stats: 1,89 m. 93 kg age 33 127 kg squat/90 kg bench/140kg deadlift. Ive always done martial arts, so no big numbers.
Goals: be stronger and loose a bit of fat in the proces. What do you guys think? Loose the kettlebells? Try to squeeze in the conditioning on a fourth day for 20-30 minutes? Am I neglecting muscles? I'm curious about your opinions.
Hi Everyone, My name is Anand and I just competed in the USAPL Boss of NorCal 5 Meet last Saturday. I went 8/9 (missed my 3rd bench).
My Best Lifts: Squat: 162.5kg / 358.3.5lbs (5lbs Meet PR)
Bench: 97.5kg / 215lbs (10lbs Meet PR)
Deadlift: 195Kg ./ 430lbs (11lbs Meet PR)
I had suffered a back injury earlier this year and took a break from powerlifting for many months. I finally started training in August under my Coach
We did a linear ramp where basically I did a novice progression all over again. For example, I started squatting at 145lbs and added 5lbs every workout. I was squatting 3X per week doing 3x5 When the novice progression started to slow down, we changed it up to more of a weekly progression similar to the Texas Method.
I wasn't training for this meet specifically and I basically trained through the meet. Monday is my Volume Day and Friday is my Intensity Day for the competition lifts. The Monday before the meet, I did my normal volume day and instead of my intensity workout on Friday, I simply competed on Saturday. I resumed normal training this week with a slight deload.
Overall, I was so happy to finally achieve my goal of totaling a 1000lbs! :) I won't be competing for a while and take this time to actually gain some strength.
Meet Recap: YT: https://www.youtube.com/watch?v=uEmqJ9_ZC7c IG: http://ift.tt/2j0S9BV
When you're JUST about to give up...because you WILL want to ... THAT'S when you give it your ALL ~ NO PAIN NO GLORY
I've seen conflicting reports on this , some say it activated the whole chest others say only the upper chest
I returned to strength training after about a 2 year hiatus and had to start from scratch. I started quite slow and during my very first workout I started to feel this weird stretching/burning sensation in my left knee which started whilst getting out of "the hole".
I went back to basics and made sure my form was okay (pushing knees out, below parallel etc.) and it hurt less over my next workout but ever since it's got bad and shows no signs of improvement. In fact, my other knee has started hurting now too and my left knee now feels weird all the time.
The only thing that has changed from my previous workouts was my general conditioning (horrible) and I skipped a lot on concrete before working out. I also didn't stretch a lot before working out (but I never did).
I took a two week break and the pain is still there when I squat. The one problem that may be contributing is the weight tends to push me forwards onto my toes sometimes. I don't know what do about this.
Earlier this year, I was following Mark Riptoe’s strength program and it was fun, I got strong, but it was boring and I started to miss other exercises. Im not a specialized athlete that needs to follow one program, so let me know what you think of this program.
Saturday: Strength- shoulders Sunday: Bodybuilding- back and bis Monday: sprints 4x40 Tuesday: stretch/ mobility Wednesday: Light lunges 3x8 or squats Thursday: Sprints 4x40 Friday: Rest
I’ll mix it up as I go along and have some light active recovery days, body weight days, and heavy. Can’t forget those deadlifts, baby. I’m not killing myself in these workouts, I’m training not draining. If my body calls for a rest, I will do so.
My objective is really do to a little bit of everything but strength is highest priority.
If the program sucks, then explain what it is and why it’s bad.
Ps, I know I’m missing bench. I can’t do it because of a chest injury I’ve had for the past three years.
i had a broken metacarpal on its 8th week of healing. I still can't grip anything too tightly yet or anything over 5 pounds. However I am following Candito's 9 week squat program (As anything related to two handed gripping is out of the equation). My only resort is using a smith machine for a mostly one handed supported squat with my broken hand's arm supporting the bar. but the smith bar obviously has a restricted bar path and i can feel it compressing me unnaturally at higher weight.
are there any substitutes or workarounds for backsquats? Is there a type of grip that puts less pressure on my broken hand?
Set up like a above the knee rack pull and place hands .on the outside on middle knurling. Pull but dont contract. Let the weighted stretch commense for 20 to 30 seconds eah set. You can load up a fuck ton on weight and you REALLY feel your traps.
My friend has a book on strength training going through its promotion period- so its free for the next couple of days. I thought I would post here in case anyone is interested in checking it out.
It's aimed at beginners and it should help you get up to a 250kg deadlift or so and at a similar level for other lifts.
Hi everybody, I've been trying to fix things myself by improving my routine, but I have no idea where to start :(. I've been reading about different types of regimes over the course of over a week, trying to fix things and add more exercises safely, but I'm still unsure. Most of the regimes online and on reddit contain "volume days", and I am trying to keep a regime with 5 reps max, as I want to gain strength, not size/muscle hypertrophy. I started benching 1.25 years ago, started curling maybe 9 months ago, and started deadlifting and overhead pressing 6 months ago and 4 months ago, respectively.
My current and obviously flawed routine: (no gym, only at home) Monday: Multiple 1 rep heavy Hammer curls Tuesday: Bench (1-5 reps, 3 sets), Max Deadlift (1 rep/1 set), Max Overhead Press ( No leg drive - 1 rep/1 set),Multiple 1 rep heavy Hammer curls Wednesday: Multiple 1 rep heavy Hammer curls Thursday: Bench (1-5 reps, 3 sets), Max Deadlift (1 rep/1 set), Max Overhead Press (No leg drive - 1 rep/1 set),Multiple 1 rep heavy Hammer curls Friday: Multiple 1 rep heavy Hammer curls Saturday: Bench (1-5 reps, 3 sets), Max Deadlift (1 rep/1 set), Max Overhead Press (No leg drive - 1 rep/1 set),Multiple 1 rep heavy Hammer curls Sunday: Multiple 1 rep heavy Hammer curls
My benching schedule has been terrific for me so far. I am constantly going up and have never had fatigue or regressed with this routine. Maybe every 8-9 weeks or so I would take a full 1 week off benching, and then I would come back even stronger. I know this is a lot of benching, but I'm having no problems on this lift and plus, I love benching.
Until very recently, I've been going up and up with deadlifts as well, never regressing, until now ... Last Tuesday, I couldn't even lock in the deadlift with a max weight I had already been using for a week. I called it a fluke, and I tried to do the same deadlift again this last Thursday, and this time was even worse, barely picked up the bar. I didn't know until a few days ago that very heavy deadlifts 3 times a week is way too much.
Similar experience with overhead press. For some reason, I am very slow to progress with overhead press, been on the same weight for ~2 months, but I never regressed. Due to the deadlift incident on Thursday, I decided not to overhead press that day, and I saved it for yesterday (Saturday). After doing multiple 1 rep heavy hammer curls, I went to try my max overhead press, and lo and behold, I could not get the weight up past the "clean" part of the exercise.
Based on research, I attribute this to CNS fatigue. I really hope I didn't get weaker for some reason ... Problem is, I don't know how to fix my routine at this point. I also want to add Zercher Squats to my routine (Yes, I'm a girl who benches/deadlifts/curls but hasn't squatted yet. Strange, I know, lol.), but I have no idea how to add them in. Apparently, for heavy lifting, you shouldn't do squats and deadlifts the same day, and you shouldn't do benching and overhead pressing the same day. I want to start doing multiple (5 reps?) max effort (8-10sec) forearm planks for my core, which I think is okay to do daily? I just don't know how I should organize everything.
*I recently decided to do heavy hammer curls everyday because I haven't progressed for months doing them once/twice a week, idk why. I am using custom build-able dumbbells, so I can only curl in 5lb increments (my lowest plates are 2.5 lbs). Right now I'm curling with 27.5 lbs 1 rep at a time, taking turns between hands. I still cannot move up and curl 32.5 lbs yet.
Current stats: Body Weight: 125 lbs Bench: 190 lbs Deadlift: 190 lbs (until regression) Overhead press: 70lbs (until regression) Hammer Curls: 27.5 lbs
I really appreciate anyone who has time to read through this and offer some help! I'm trying to do as much research as I can for optimal routines for my goals, and it's just been confusing/frustrating at this point.
I overheard someone at my gym saying that each muscle group needs to be worked 2x a week or you lose muscle. Is there any truth to this? I currently do chest on Mondays. Am I losing gains by the time I hit it again next week?
About me: female, late 20s, cardio-fit (been going to the gym regularly for about a year and doing cardio and weights on machines).
I’m starting a new job in law enforcement which will require me to be as strong as I can be and I also want to bulk a bit. Any advice for beginners in free weights/serious strength training as to exercise routines and diet?
Any apps I should consider getting to help me out? Thanks everyone.
Hi all,
I am aiming to create a non personal device which prevents injury and allows for auto regulation through velocity based training. Lots has been done for elite athletes but little for the mass market.
I have created a short questionnaire to better understand the market best suited to a product like this, if you could take 2 minutes to fill it in that would be brilliant.
I'm a product designer from Loughborough University and I would love to hear new ideas so please let me know what you think!
Many thanks, Ben
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I'd really appreciate it if you would be able to help me find a complex training workout or program that improves athletic performance? Cheers
Today while doing a front barbell squat, I felt my quads twitching, and then it felt almost like I had tights on and a hole was ripped in the side of them, but in my quad. I stopped immediately, it was something I've never experienced before but it doesn't really hurt when I walk. I could finish the set and my workout after taking a five minute break. It only hurts if I rub my thigh hard. Am I ok, or should I see someone about it?
Newbie lifter here. I have been lifting for the past 2.5 months following the Greyskull for beginners routine recommended by r/fitness. Here's some info:
Age: 26 Sex: Male Weight: 178 lb Height: 5'11"
Squat 3x5 @ 185lb Deadlift 1x5 @ 285lb Bench 3x5 @ 145lb Pendlay Row 3x5 @ 140lb Overhead Press 3x5 @ 105lb
Since I started this routine I planned to switch to the 5/3/1 for beginners recommended by r/fitness after 4-5 months. However, Alan Thrall says in this video that 5/3/1 is not the greatest intermediate program, arguing for much more volume with slightly higher average intensity.
What are your thoughts on this?
I’ve rather delightfully injured my rotator cuff, likely a small tear, and it hurts when it is extended past a certain point. I can use it lightly for rehab exercises but want to try and give it as much time as possible.
Does anyone have any suggestions for modifications of upper body exercises to avoid using a large range of movement?
I have been lifting weights for about 9 months now. I'm getting really good improvements on most of the lifts, but I'm just not getting any improvements on dips, push-ups and pull-ups. I do a three-day a week workout: chest/back, rest, legs, rest, arms/shoulder, rest, rest. I do ab workouts and/or a long walk on the off days.
Should I be doing the dips, push-ups and pull-ups more throughout the week? Is there a less-strenuous daily routine to help with these workouts? I don't want to mess up the three big workout sessions because I am improving on everything else.
Started a few weeks ago doing a strength routine, but I'm wondering if it would be more effective if I were doing less varieties of exercises, while increasing the weight. My typical leg routine is deadlifts, calf raises and squats, my upper body routine is where I have a lot of different exercises. They are:
Bench press Dumbell fly Bent over row Overhead dumbell press Dumbell lateral raise Bicep curl Tricep extension Dead hang (I'm 330 lbs and can't do a pull up, so I do this to work up towards pull ups).
I'm just wondering if there are better compound exercises that I could do instead of all these that would work everything. Doing 5 sets of 5 for each with proper resting takes a lot of time at the gym. I only get two days a week in the gym and want to maximize my workouts. Any advice would be appreciated.
I find deadlift to be an amazing workout. Not just because of what i have heard from the internet or youtube but through experience. i am a beginner but then after I finish a workout which includes deadlift it feels super awesome and i feel like i have got some superpowers. :P It is the feel that we get and yeah gains are also there since my workout routine also covers Pull ups and other compound exercises. But including deadlift is a like a magical combo i feel.
Can any of you suggest which one is better between sumo and conventional?
I'm sure this is a dull question & I've googled some ideas but hoping for some more. I'm a skinny female in my 20s who has been doing weight training for a few years but I've gotten nowhere because I haven't gained any weight as I've always had a small appetite.
My maintenance calorie amount is about ~1600 (I'm short) so I'm looking to eat around 2000cals a day for now. Lately I've been relying on eating crap snacks like chocolate to try get my calories up.
What do? Problems: tiny appetite, can rarely eat an entire meal, allergic to protein powders (unsure of which type specifically, maybe whey or soy but that's a long story), small budget. Every high-cal meal idea I come across is just in massive portions that I won't be able to eat, or the foods are too dense & filling to eat all of it.
If I'm having so much trouble eating, is it worth eating calorie-dense unhealthy sugary or deepfried foods? Do the macros matter that much at this desperate stage of trying to gain weight? Should I just pour olive oil on everything I eat? What are some healthy but calorie-dense snacks that won't affect my appetite for meals?
In this day and age, fitness info is being shoved in your face relentlessly. SS, SL5×5, Madcow, Texas Method, Cube method, etc. All sorts of methods and programs that work... BUT only when done correctly. People forget that lifting weights for the sake of lifting some darn weights is a thing. Stressing about a workout the next day or if you have to deload and things of this nature should not even be a problem. Excersise selection and rep schemes seem to boggle people's minds to the max, especially beginners. I dont really know where the hell i am going with this post but, to close it out i just think people need to pull up their big boy pants and lift some heavy ass weights
hi, my goal is to figure out some (hopefully only 2) exercises I can do with dumbells to get a half decent back and bicep workout in at home, my limitations might sound strange but they are:
dont have a gym membership, cant afford it right now
only have dumbells in the house
can not do one arm only type exercises, like bent over single arm rows, messes up my back, hoping for exercises that use both arms at the same time
cannot mount a pullup bar in my house
am hoping for some help with this, i have been googling till I'm blue in the fingers and not seeing much so am starting to think maybe this is impossible lol
Do you think teenagers in the inner city today are heavily affected by the lack of fathers in the home or is this just an excuse to act rowdy and reckless?
Hi,
Sorry for the all in one thread here, but I'm really confused by my own over thinking and I'm seeking some clarity. My absolute priority right now is fat loss. I am currently 164 cm tall and weigh 70 kg and 34 years of age. I am led to believe heavy, lower rep strength training is best for maintaining as much strength as possible whilst dieting. But I am really confused as to which program to follow as ones like Starting Strength are geared towards people eating enough to get stronger and I get told not to do that on a cut. Might it be better to eat at maintenance and hope over a longer period of time fat decreases?
Any other natural lifters with the same problem? Background: olympic weightlifting: 7 years (got big legs from it, upper body remained small) Bodybuilding style lifting: 5+ years
Five years ago I got quite big (around 100kg/220lbs), but then I took up boxing and other martial arts and all that cardio made me drop down to 78kg at 6'2" (188cm), lost basically all of my mass in 4-5 years of boxing, bjj, etc. Since then I started lifting 5-6 days a week again, and am now at around 84-85kgs, look really fit, but according to gf I have small shoulders, chest, arms. After more than ten years of lifting I am still strong as hell, but it does not show in my physical appearance. FML.
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!
So if anyone wants to check it out copy and paste http://ift.tt/2xmPx7s into your browser, read, and have fun!
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,
When my daughter was born last year, I got inspired and started writing about my experiences with new dadhood. These writings developed into my blog and also a series of books.
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.
Having a kid also changed my relationship with sleep, in that I started to really appreciate it and tried to optimize how I got it as much as possible. I wrote about good sleep habits, scheduling, and other tips in A Dad's Guide to Great Sleep.
Both books are free on Amazon until Tuesday October 17 (deal will stop sometime in the middle of the day). I'll take down this link when the free period is over.
I hope you find my books interesting, and I hope to hear from you either here or at my blog.
-Anthony
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?
Hi! My name is Felix Zimmer, I’m a psychology student at Johannes Gutenberg University Mainz, Germany. For my bachelor’s thesis, I need your help: I'm doing a study on masturbation behaviour and attitudes. It should take approximately 7 minutes to complete. Data collection will be completely anonymous and will only be used for scientific purposes.
I hope you have fun completing the survey!
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?
I need suggestions on a brace or compression that helps with pain in my knees while I squat I have some $15 amazon brand ones but they’re old and got the most use of them. I can’t find any good reviews, thank you
Hello there everyone!! I have been lifting for some time now and have got some decent progress. I am 18 years old, 170cm and 64.5kg (142 lb) bodyweight. My current maxes are: Deadlift: 160kg (330 lbs) Squat: 80kg × 8 (176lbs × 8)(never maxed out because i am still working on form and dont have a power rack yet) Bench press and bent over row: 80kg (176 lbs) Overhead press: 65kg ( 143lbs)
By the age of 25, i want to achieve: Deadlift- 275kg/600lbs Squat- 250kg/550lbs Bench press- 180kg/397lbs Overhead press- 125kg/275lbs Push Press- 150kg/330lbs Bent Over Row-180kg/397lbs Stone loading- 165kg/365lbs
I will probably be around 80-85 kg(175-185lbs) bodyweight. I dont really care about carrying a bit of extra fat.
I wanna do these naturally. Is it possible or are the weights too much for a natural lifter?
Is it okay is I go from deadlifts to squats to overhead press or should I do my 8 reps of deadlift rest 8 more reps and so on for all exercises?
Hi, does anyone have any recommendations for how to train with lower back pain please?
What are the spurs you see on these posts/racks for?
Thanks.
(submitted second time as image didn't upload)
I'm 19 years old, really into fitness, but strength training is very new for me. I swam and my whole life, I've been lifting for about 5 years, and since I got to college (fall of 2016), I've been taking lifting more seriously. I'm 5'11", 168, and about 8.2% body fat, so I'm very in shape but not that strong. My 1RMs are 265 squat, 185 bench, and 315 deadlift, but I recently squatted 245x3 and deadlifted 300x3. My schedule is the classic push, pull, legs. I lift 4-6 times a week and go to about 4 triathlon practices for cardio. Since I started a month ago, I'm definitely feeling more comfortable/confident hitting higher weights in lower reps, but I've never done this type of training so I'm not sure how long it will be until I see my numbers go up. I was wondering if any of you had some advice for a strength training rookie. I would like to squat 300+ and bench 200+ by winter, and nothing specific for my deadlift. Any unique lifting drills, schedules, nutrition tips, etc. would be appreciated, but I really don't want to gain that much weight. I would like to stay below 175 and not exceed 10% body fat. Also, my weaknesses are (besides long arms and legs) weak shoulders and glutes.
After using ezbar skull crusher,single dumbells along with close grip straight bar bench to work my tri's I tried this bar http://ift.tt/2wRmxDt.
Is this a good idea to use for tri's in the same fashion as skull crushers but bring down just behind head instead?
Sorry that I dont know the name of this bar.
I'm currently working on losing weight to try and get closer to my ideal body shape. My goal right now is to try and train for the most strength possible while being as small as possible, like a boxer or a gymnast or something...
I know it's impossible to retain strength in absolute terms while losing bulk, but it's a trade off I'm willing to make - as long as I can make the most of what I have.
I'm not sure how best to get there. I'm guessing of I keep eating at a deficit and doing weight lifting eventually I'll have lost enough fat that my muscles will start to shrink back down? It's a little disheartening because my arms look like they're getting bigger and I feel like I'm going in the wrong direction.
I've heard that cardio can break down muscles: but I'm unclear what role this would have for me.
Hello everyone, I just started doing reverse hypers. I have heard nothing but good things about it until today. I am still confused with the ideas of "shear load" and such so I am submitting this post to learn your opinions on doing extremely heavy reverse hyperextensions. I don't have a back injury so is the machine going to mess me up? Can I am for Heavy weights? Are there certain things I have to look out for with regards to technique? (I remember one video where Louie Simmons had this guy flex his neck while Mark Bell advises against it). Let me know your thoughts. If there is a similar post, please feel free to link it in the comments.
