https://www.youtube.com/watch?v=5f8rd7XOvhk
Wednesday, 28 February 2018
Ѕhоuld dеаd hаng bе dоnе іn рulluр оr сhіn uр grір?
І'm dоіng іt tо dесоmрrеss thе sріnе, strеtсh lаts, strеngthеn rоtаtоr сuffs
Impaired vision after deadlifting ?
Hello everyone,
Yesterday I've decided to go back to the gym, after a several months-long break. I'm not new to weightlifting, as I started 5 years ago doing it for two years straight (gained and lost 30 pounds during that streak, got introduced to all the relevant lifts at the time) and then on and off. I have free access to my gf's gym and I've had more free time since 2018 has kicked off (less work), so I said why not.
I'm not looking to bulk or gain muscle in specific areas, my goal's very simple : to stay in shape and get stronger. This is exactly what I need and like in this activity : no fancy programs, no tricks, just getting at the core of it by lifting and growing. I've planned to start with the deadlift, dips and another pulling exercise (most certainly the dumbbell row), 1 per day, 3 times a week. In short, I keep it simple and stupid.
Anyways, I did some deadlifting yesterday in the late afternoon : stretched at home beforehand, warmed up with the barbell and followed by 3 progressive sets of 6 reps lifting 40, 45 & 50 kgs respectively (which would roughly correspond to 90, 100 and 110 lbs for you anglo readers). The last set was tough but I believe I did it all right, the deadlift is one of my favorite lifts and I always took extra care of doing the deed right (don't want to join the deadlift horror story battalion) ; my mind/muscle connection could've been better regarding the lower half of the body, but as said before I'm just coming back and it shouldn't be a surprise I guess.
Last night I've slept nearly 10 hours (I'm a big sleeper by the way), however I did wake up at 4am and I was literally awake, I could get up and tidy the apartment if I wanted to ! It took me a while to fall asleep again. This morning I felt okay, somewhat of a sore back (to be expected of course, nothing painful), the thing that bothered is that I started to see weirdly, as if my vision was a bit impaired with visual parasites (think "A Scanner Darkly" if you've seen it), along with a slight headache. Now I realise it might not be alarming, still it is a strange symptom and I wanted if any of you had it or knew the cause perhaps. I take it seriously, if it means I'm going too hard at it, that I shouldn't deadlift or that my CNS is screwed, then so be it, I'm looking for a truthful interpretation here.
tl;dr : deadlifted yesterday after a long pause, had my vision slightly impaired at some point, am puzzled by the experience
Thank you guys for reading and replying, much appreciated !
Tuesday, 27 February 2018
How long do you think you would have before you lost all strength
If you were to just go into hibernation while fit and moved about 500 steps a day while eating below average. Id say anywhere between 3-6 weeks would get you overweight while about 2-3 months would put on a tire or 2.
[Help] Adapting to injury
Was an avid weight lifter- both free and machine till last year when I broke my elbow on my right arm.
Flexion/extension is impossible now however I would still like to build muscle mass on my shoulders and left arm.
Does anyone have any experience with this or can they point me in the right direction?
All help is appreciated
Increasing bench chart
Does anyone have a chart that can guide me on when to add weight to bench press correctly. For example, if my max now is 205.. how do I know to add... please no, when you feel like it. Would like to have some sort of guide thanks
Beginner questions from an obese man.
As the title says, I am an obese man, looking for information.
I am 27, 5'10" and right around 270 lbs now. I recently started eating differently a couple weeks ago and have started losing weight steadily. I would like to get back into lifting some, but I haven't done anything in nearly 10 years when it comes to weights. Back then I still barely knew what I was doing.
Specific questions:
1.) I just bought one of the changeable dumbbell sets that range from 5-50 lbs. While I know the basic things I can do like curls etc, I'm not quite sure what i should be doing the rest of the week. Or what else I can do with dumbbells. I HAVE looked online but the vast amount of exercises overwhelmed me, I'm not sure which are worth doing.
2.) I intend to start TRYING to play basketball again once a week, while this should be some exercise, I would also like to try to get my legs into shape. I have never been good at squatting, even whenever I was skinny and in shape, it feels like a very awkward motion for me. Is there any other exercise I could be doing to work on leg strength?
3.) As a beginner is it important to try to do all / most muscle groups per week. ( what I would like to try to do ) or is it better to focus on getting good at doing 1-2 muscle groups first?
4.) Lastly, How do I find out what weight to use for each exercise as someone who hasn't lifted in 10 years, how do I find the right starting point.?
7 Things We Love About Babywearing
https://www.youtube.com/attribution_link?a=-D2Z2uMxYbg&u=%2Fwatch%3Fv%3D9Ki-ZvJFPmA%26feature%3Dshare
What to do? Program Recommendation
Hi,
I’m in my mid thirties, 193cm tall, and my weight is 85kg.
I’ve always wanted to attain a Steve Reeves or Reg Park like physique, and at the the same time have attempted various programs to no avail.
I’ve done SS, CrossFit, bootcamps, body weight training, and heaps of running over the years.
I’ve checked some of the classic programs and they seem very time consuming (i.e. 2 hours to complete) as they are full body workouts.
Can you recommend any programs of that era for someone of my size (height and weight) to be physically strong and also look aesthetically good as well?
I do still enjoy trail running, hiking, and the like, so Im not sure how that would inhibit my goals.
I’ve also wanted to be able to perform 20 pull-up, and sadly I can only do around 5-8 strict pull-ups on a good day.
What are your thoughts with what is possible for me?
Thanks!
Monday, 26 February 2018
Vertical Jump Training
https://www.youtube.com/attribution_link?a=KRyVecfyaKk&u=%2Fwatch%3Fv%3DtyFDtLivmxI%26feature%3Dshare
Please help our study on parental attitudes towards storytelling robots for their kids
Hi there! We are inviting parents whose kids are younger than 7 years of age to fill out our survey on storytelling robots. This survey is part of a study being conducted by Indiana University that aims at investigating parental acceptance and attitudes of storytelling robots for their kids and will inform the future design of robots for kids.
It should not take more than 15-20 minutes of your time. Two hundred participants will be randomly selected following a random drawing to receive a $5 Amazon credit (a digital gift card for Amazon shopping). The survey was distributed on February 7, 2018, and the drawing will be conducted on March 1, 2018. After March 1, you can complete the survey if you choose, but you will not receive any compensation for doing so. Personal identifiable information will only be collected for payment records.
For more information about the study: contract the researchers at lin98@iu.edu and brady@iupui.edu. For general information about participant rights, contact the Indiana University Institutional Review Board at (812) 856-4242 or via email at irb@iu.edu.
We'd appreciate it if you participate in this survey! Link to the survey: https://iu.co1.qualtrics.com/jfe/form/SV_8tYqRw05QRWt08t
A Run Down of The Best and Worst Cardio Machines!
Interested in how to burn more calories, in the least amount of time? Well stop what you’re doing now and discover HIIT training, and the best and worst cardio machines to use today!!
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Sunday, 25 February 2018
Why do you do it?
I'm an experienced blogger - I've run a few dedicated text blogs, a YouTube channel and to some extent, I'd created followings for those endeavours. Some time ago, I stopped creating content to leave the 'rat race', or, to pay more attention to the present and stop focusing so much on sharing for publicity's sake.
So I ask, after an awesome day hike with my son that I, at least in some part, wanted to encapsulate - why do you blog / vlog?
I fully understand I could do so and share only with the select few family and friends, but I just wanted to see where everybody here is coming from.
When to move on from linear progression?
Are there certain numbers/ bodyweight ratios that people think are about the limit for linear progression to be effective or should I just keep going adding weight weekly until I plateau?
Stopped for a while...
So in the latter half of January I have seriously started working on strengthening for 3x/week. It has been going on well for the first 4 weeks (weights increasing, feeling well, getting stronger) but from then on I have been sick for the last 2 weeks (Upper respiratory infection, UTI). February has never been good to me, the weather changes here in southeast asia especially this time of year is crazy. I only went to the gym for only once the last 2 weeks. Am I supposed to be concerned about loss of gains or is it too short? Should I start light again or continue on?
Saturday, 24 February 2018
Weak Point - Program Change?
Hi,
Hoping I can get some feedback on this. Somehow my chest is weaker than the rest of me. I think it probably started when I was only doing HIIT classes that didn’t do a lot of chest work.
My question is, should I put more focus on it, or continue to have a balanced program and eventually it will “even out”?
I’ve tried to keep my program well balanced since I moved from hiit to powerlifting, and my chest strength has improved a ton, but I still feel like it’s behind my back, legs, shoulders..
Friday, 23 February 2018
THREE Reasons why you SHOULD add STRENGTH Training to your training PROGRAM
https://youtu.be/C4fHcJrJ-ds
Thursday, 22 February 2018
EMSK: That Queer Eye is on Netflix and is a must see for every man that respects itself.
edit: It's a great show, sorry if the title seemed like a "You have to watch it or you're a beta cuck", that wasn't my intention. The show cast, also known as "The Fab 5" are a living collection of things every man should know and they give some sick life and male beauty advice.
Wednesday, 21 February 2018
In your gym, how strong is STRONG?
For an average sized dude what in your opinion of good numbers for squat bench and DL (And Snatch and Clean and Jerk as well, if you want). Likewise what numbers would you consider crazy or monstrously strong? Whats the most you've seen lifted at your gym? (Is it a powerlifting gym or a commercial gym?) How much has to be lifted to turn a lot of heads... if ever?
Curiosity
Tuesday, 20 February 2018
Ex Hockey Player Looking For a New Routine
Without going to far into my career, I use to play junior/semi-pro hockey from the age of 16 to 23. I decided to quit due to the unlikely hood of me making any pro league that pays a decent living. After I stopped playing I let myself go (was about 190lbs in my prime and now about 215lbs) and didn't do any form of weight lifting or cardio type exercises for 2 years. Now after the 2 years of doing nothing, I want to get back into shape. What workout routine would you guys recommend?
Trying to regain strength
Back in prime I could get up 225 6-8 times. Well, I ended up becoming a sluggard and lost all my strenth and gained a large amount of weight. I'm 75 pounds heavier than my prime at 165 and can't even bench 185 4 times now. I've been trying to get healtheir and stronger but my body is weak from being 230-235 and 5 foot 11( i peaked a little over 250 and have been eating more fruits, veggies, slim fast, walking more but i still feel very weak.Do you guys reccomend any supplements, cardio plans, weight lifting programs that can help me push harder in the gym and gain traction on strength. My goal is 200 pounds in the next 6 months
End of Cycle Goals:
I am Currently on a program/training cycle of 12 weeks (this week is week 3 so 9 weeks left to go). My maxes before starting the program were 120 squat, 102.5 bench and 155 DL. At the end of the cycle I want to squat 140, bench 115 and DL 170. I know it sounds big but thoughts? (Numbers in KG)
(TL:DR) Do you think i can increase my total by 47.5KG / 105lbs in 12 weeks?
Multitasking, or how to sabotage today and leave an unplayable debt for tomorrow
http://ift.tt/2ojNr4Y
I am heavier but not as big as I used to be ?
in 2015 I was around 78kg and looked my best ever, quite muscly, lean with abs etc. ( i was probably going to the gym for a good 2-3 years by then)
In 2015 I got an injury and stopped for about 2 years, and basically just wanted a break from the gym - I of course lost most my gains.
In October 2017 I decided to go back into weightlifting, i weighed in and was 69kg to start off with.
February 2018, I weight myself yesterday and i was at least 80kg but i look no where near as big (at least i dont think so) as i used to back in 2015. Is it mostly fat? My aim is to definitely get bigger. Id like to think i eat quite healthy and frequent and clearly my eating has worked for me to put weight on again. I am Bulking but to what amount of weight would i want to stop trying to put weight on and start cutting?
i hope im making sense.
Monday, 19 February 2018
Is this workout enough for some good results?
To start, I am 19 y.o. male and I don't exercise or strength train at all. Never in my life have I been able to do 10 good-form push-ups, and back in high school wrestling (2 years ago) I could only bench about 60lbs. All of my strength is whatever I happen to have and has been sufficient for the most part. However, my arms, though not fat, don't have much visible muscle, which I would like to change.
Two weeks ago I pulled out some old adjustable dumbbells my dad had to do bicep and hammer curls randomly throughout the day, whenever I notice I have a few minutes to spare. I also do pushups in the sets.
I started with 10 pushups and 20 reps of bicep and hammer curls each at 10lbs per set. Last week I changed it to two sets of 10 pushups and 10 reps of 15lbs (with 10lbs on the other arm since I don't have enough weights for another 15lbs dumbbell). My goal for each day is to get 5 rounds, though I have yet to accomplish this.
My pushups have definitely gotten better and easier, and I haven't gotten as sore as after the first day since, but I'm wondering if this mild workout, done at home during brief periods of spare-time, is enough to tone my arms a bit. Not going for bulk, just don't want to feel like hiding my arms during the summer anymore.
Last thing: Any tips for how I can improve the workout? I don't have time to go to a gym on weekdays, and even if I could, it's a lot easier for me to do these sets sporadically throughout my day at home because it integrates with whatever I'm already doing.
Sunday, 18 February 2018
Trainer quit
Hello,
I posted here about two months ago. Long story short, I have clinical anxiety, was freaking out about gym but signed up after posting here; got a trainer for 5 sessions; told him I wanted to do stronglifts 5x5, he told me to first work on hyperthrophy, I agreed.
I was planning to work with him again for a few sessions after ~2 months of hyperthrophy work to make the switch to 5x5. I have just learned he doesn't work here anymore.
I'm freaking out again, because I don't know what to do now. I kind of got used to working with him after those sessions (anxiety-wise). I need somebody to show me the individual exercises and how to use the equipment required for the program. There are 3 other female trainers, but I don't think they focus on strength training (I asked someone working here, she will give me a definite answer soon).
I'm thinking maybe there is someone I know who can help, but I don't think I know anybody who is serious about strength training. Except maybe my barber?
I need some direction, please.
Gain muscle and lose belly fat?
I’m around 6’1 and 185 lbs, but i have a belly and skinny arms. Can i bulk without making my belly even bigger? I was considering getting a mass gainer to help with the extra calories needed for bulking. And please no “don’t take a mass gainer, make your own.”
I desperately want to get rid of my belly fat and make my way down to 165 lbs eventually.
[Help] Need to start a routine
I put on a layer of belly fat and it looks shit and I wanna get rid of it, but I look fine with a t shirt on. Not necessarily trying to get really big for now, but just wanna reduce my body fat percent to the point I get lean and toned and can see muscle definition.
I also used to play a tennis a lot. That went to shit when I started college but I'm trying to get back into the game. This is another reason I'm not trying to get huge because too much muscle hinders movement and flexibility. (but come on who doesn't wanna look good?)
Is there a specific workout that incorporates rotational movements that are beneficial for tennis e.g. using cable workouts that mimic ground stroke actions in tennis. I also generally know a lot of exercises that would be beneficial but have no idea how to piece them together to make a proper workout routine. Apparently HIIT rowing is great and so is IF, but again, I don't know how to piece these things together.
To summarize, my goals are to reduce body fat percentage to get lean and look good, get fit enough to play tennis well again, and gain some hypertrophy (but not to the point it starts compromising on my athleticism, flexibility and agility), and am looking for a starting workout routine for these purposes.
Any help would be greatly appreciated!
Saturday, 17 February 2018
Farmers Walk
Hi, just curious if anyone has exclusively done farmers walks and nothing else and if they have seen any strength gains? Thanks
Quad/Hamstring imbalances
I powerlift so am squatting often, as a result my quads are huge. Yet I barely even have a decent mind-muscle connection to my hamstrings.
What do you guys do to get your hamstrings strong asf and bigger?
Thanks
Homemade Deadlift Blocks
I need some DL blocks but have blown the home gym budget. I don't have access to scrap wood or anything but do have access to tons of printer paper. Do you thing that stacks of printer paper held together with some duct tape would work as blocks?
Why or why not?
New Ways To Hug
You can now discover and post videos or pictures of New Ways To Hug in the new subreddit NewHugs /r/NewHugs
Differences between 1st/2nd edition Naturally Enhanced?
I have the old version of NE, and its good obviously. But I'm thinking about buying the new, 2nd edition NE book. I don't know if it's worth it though. If you have it, could you give me a broad overview of the difference between them?
Full body strength questions.
I both study and teach martial arts, and as I progress im discovering that im lacking the strength I need just to move my body the way i need to.
Should I work individual body parts? Is it better to target individual muscle groups? Whats the best literature on these subjects? Along side these questions, does anyone have any advice? Work out program recomendaion?
Any help would be appreciated, thank you.
Friday, 16 February 2018
5’11 170lbs PRs, how am I doing?
I set my 3 PRs today with my friends. Bench 185lbs Deadlift 315lbs Squat 225lbs
Weighted dips to military press carryover?
Hello, I'm wondering if there is solid (or any) carryover between dips and the military press. I ask because I want to increase my military press strength and want to alternate between dips and military presses.
An example of my pressing routine: Monday: military press Wednesday: dips Friday: military press Monday: dips Wednesday: military press Friday: dips
Would this be optimal for increasing overhead oress strength (even if I do dips twice and presses once a week on every second week)?
Road to 600: Deadlift Training 430lbs x 4 sets of 5 @ 154lbs (2.8x BW)
https://www.youtube.com/watch?v=7DbYND2nRHI
Help me identify this workout?
Hi,
Many years ago (over 10 years) I had a personal trainer who was training me with a bodybuilding/power lifter style workout, and which my body saw some great results. Especially being that I was 194cm and skinny, (86kg) and saw great results which bumped up my weight and strength and overall aesthetics.
Do you know which program may match the below programming (which I can’t recall fully)
It was three days but I can’t recall the groupings.
Chest Back Biceps Shoulders
Flat bench press with powerlifting stance Incline bench Dips leaving forward on parallel bars Dumbbells flies (maybe but can’t recall) Chin-ups in the assisted pull up machine Pull-up (I can’t recall if they were in the programming or if I did a few sets after the a few sets of chin ups) Lat pulldown Hammer curl back specific machine Bicep curls Preacher curls Tricep pulldowns
Legs
Barbell Squats Hack Squats Leg press Leg curls Lying back extensions Seated calf raises
Thursday, 15 February 2018
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Weightlifting shoes
I'm not a weightlifter, as in I don't train the C&J or Snatch. But I powerlift and that means I squat ... A lot. I've been training for little under a year and just hit a 3 plate squat (1.85xBW Woo!) so figured it might be about time I bought some weightlifting shoes.
For the last 3 months I have been squatting bare footed or in socks with a change plate under my heel (My god it hurts my feet though) and have found it makes the actual movement easier as My ankles don't need to be as flexible to hit proper depth.
What Squat shoes would you recommend I buy? Don't really have a budget but only want to pay top dollar if the shoes are worth it.
I'm 5'9 with a relatively stocky build (large bone structure, wide shoulders and big joints) my feet are a size US10.5 and 4 1/4 inches wide at their widest.
I have looked at Nike and Adidas as everyone I've spoken to have said they are the best but I don't know if my foot is wide for a proper fit in the adipowers and I have read that the romaleos 3 are not as good as the romaleos 2 which are heavier and thus better for squatting in. Any other recommendations?
EMSK: How to learn the Middle Splits as an inflexible adult with this follow along routine.
https://www.youtube.com/watch?v=UyuBbYx28sg
Sick as a dog and going shit crazy!!!
So about 3 weeks ago I went on vacation to Thailand. Seems like there was a pretty nasty variant of the flu going around and everywhere I went there were plenty of people hacking and wheezing, noses running, generally being sick as shit. Now Bangkok is a crazy party destination and after several consecutive nights of sleepless partying I had apparently wiped the floor with my immune system because by the end of my holiday I had gotten really sick. Got prescribed a dose of antibiotics and spent a few days bedridden. Anyway I'm back home now but I'm still sick and can't really do any strenuous activity without falling into a nasty bout of coughing and wheezing, getting light headed and generally feeling weak as a puss. But it's been almost a month since my last workout and I'm going stir crazy from boredom. I tried a light workout a few days ago but before I was even through with my warm up weights I ended up wheezing and dizzy. Fever came back a bit that night. Somebody help me!! I'm so bored and restless. What do you guys do when you can't workout for extended periods?
EDIT: Title was "... and going stir crazy" don't know why it auto corrected to "shit"
Wednesday, 14 February 2018
Effect of lifting weights on the hands
Hello everybody, I hope I'm not breaking any rules by posting this question, and thanks in advance for reading my post! I'm a 22-year-old female, trying to start exercising for the first time in my life, and as lifting weights is something I have always dreamed of doing, I thought it would be motivating to start with that. But I'm really worried about the effect it might have on my hands, because I'm a musician (pianist and violinist), so it would be devastating for me to lose my finger dexterity or for my fingers to thicken in any way.
My question is, does lifting weights affect the hands in the long term, and if so, how? I haven't been able to find any clear information anywhere, and I think the opinion of musicians is in general very biased - almost all of them recoil in horror at the mention of doing anything with the hands that's not playing music, but they don't really know if it's harmful or not, and why. So, as most of you have been probably lifting weights for years... Has it affected your hands in any way? Have your fingers become thicker or "clumsy" (probably not the right word, sorry for my bad English) because of the stress of lifting heavy weights?
This might seem dumb, but I have seen how the hands of many people who work in farming or construction do have thicker fingers, so I wonder if it has to do with lifting weights manually or if there is some other factor that causes that effect. Any ideas, personal experiences or advice would be appreciated! Thanks!
Tuesday, 13 February 2018
[Dumbbells] Is moving one hand up while the other moves down bad?
When doing hammer and bicep curls, is there a difference in effectiveness if I have one hand go down while the other goes up? Will the counterforce from one hand assist the other in going up, thus reducing how much work I'm actually doing?
My goal is to get the proper amount of work for building arm strength done, not make this easier. But if I wait for one hand to go up and down fully before starting the other, it takes a lot longer.
Happy Father :)
My 16yr old daughter come out to me today! I am so freaking happy. I DON'T HAVE TO DEAL WITH ANY GOT DAMN BOYS!!!!!
Monday, 12 February 2018
ADVICE ON STRENGTH TRAINING FOR BEGINNERS
I'm still new for all this workout stuff, so I'm clueless where to begin. I've been using dumbells on and off over the past year. I'm stuck doing 25lbs for just overhead presses and curls. Sometimes I use 50lbs for squats.
The point of this post is to learn all the different training exercises I can choose. I find it hard to understand the clutter out there. Training exercises kind of feels like religion to me at the moment. I can't figure out what is credible or not. I don't know if the concepts are just fads. Any links to anything that has worked for you would be great for me to start researching.
Thanks to anyone whiling to educate me on the matter.
Started a new blog
Hi! I started a new blog to more or less record my thoughts and experiences throughout this journey. I'm not a writer by any means and tend to write like I speak... but I thought it would be a fun experience to do this. Would be very appreciative if you guys checked it out and gave me some feedback.
If you guys have some time to kill would you can find my stuff at Dadsspaghetti.com
THANKS!
Full range of motion on the bench. yes or no?
i saw a lot of videos about the bench press and how it should be performed - i always do full range of motion but a lot of people told me full range isn't needed . Apparently you can injure your shoulders bcs its internal rotation. like i said i watched several videos about the bench and i usually follow the things that Jeff from Athlean x says but in this case there's too many opinions flying around this topic to simply ignore so i want to know what your experience with this exercise is
Sunday, 11 February 2018
Steel Gada (mace) strength tool
Hi, does anyone here have any experience with this equipment? Or any advice to offer? I recently got back into exercising. My primary focus is Kickboxing however during practice with opponents I wasn't able to physically push my opponent back with my arms or legs.
Will using a steel Gada help along with calisthenics and dumbbells? To start I am going to get a 15lbs mace/gada.
https://www.onnit.com/maces/ (US site)
Weekly Volume per muscle
I saw a couple numbers from Eric Helms in one of his books that 10-20 sets, and 40-70 reps per muscle a week is sufficient in muscle gainzzz when intensity and accounted for. I am thinking about training 7 days a week with 4 lower body days and 3 upper body days, low volume but obviously high frequency.
Saturday, 10 February 2018
Friday, 9 February 2018
Why am I losing to my little brother in wrestling?
I'm a 19 year old man, my little brother is 11. Lately, we've had a few wrestling matches all in fun. He made me tap out in all of them, this is like 15 different wrestling matches over the course of a week, it usually takes about 2 minutes until I'm submitting and I keep asking for a rematch to try and beat him.
Is he actually stronger than me? I'm not sure I believe that because of the age difference? He has no wrestling experience.
Here's some muscle comparison pics: He's top pic, I'm bottom in both images. I'm also tensing and he's not.
My home gym
My Complete home gym under $1000 (not including treadmill which is close to 600 itself). But i make it work https://imgur.com/gallery/wRddW
Michael Todd VS Dave Chaffee World Arm Wrestling League (WAL) 2017 Final Right
https://www.youtube.com/watch?v=AVdFw-x0LCA
Thursday, 8 February 2018
Early Intermediate Programming Help
I'm at the end of my novice LP (top set of 5 with two back off sets). I'm looking to start either Texas Method or HLM. My only hesitation with TM is how long I keep reading the volume day is. I don't have more than 1-1.5 hours in the gym.
This is where I stumbled upon HLM. I've read a successful way to run this is the heavy day of squats for a top set with four back off sets. I've been wrecked after my top set on LP and struggle through the two back off sets (@90% of top set) with five minutes rest in-between.
How sustainable is adding two more back off sets if two is already crushing me?
How is that a shorter day than the TM volume day? Even if the other lifts are not heavy on that day, that's still ~30-35+ min on the squat alone with two more lifts to go.
I saw that HLM could use ascending sets, just like Bill Starr's TSSS, but would that induce enough stress to keep progressing?
Thanks in advance for the help!
Matt Mask vs Devon Larratt World Arm Wrestling League (WAL) 2017 Final Left
https://www.youtube.com/watch?v=MSYGLswhIsk
Wednesday, 7 February 2018
Best 4-12 week plan to ease into a solid workout regimen?
I have tried to start a workout regimen many many times in the past, I usually seem to do to much to quick, and end up getting so sore that I have to stop working out, sometimes for up to a week just from soreness, or more if i injured myself, both have happened.
The few times that I have tried to correct this by doing less weight and less reps for a few weeks helped with not overdoing it initially, but as soon as I tried to start doing more weight and reps, I ran into the same problem of overdoing it, and being so sore I couldnt work out.
I have tried pre/post workout supplements as well, creatine/bcaas, etc. None of that seemed to help with the soreness.
Looking for the best plan to ease into a solid workout regimen:
- what days
- what muscle groups
- what % of max weight
- number of sets
- number of reps
- changes to above broken into week(s)
- list of supplements to help
- pre/post workout exercises/stretches that might help
Thanks for reading!
That feel when you fail a PR
Is it just me or does everyone get a little down when they fail a big PR? Even worse if I go the the gym and either can't hit the numbers the program wants me to or hit the numbers but they feel heavier than they "should". Really gets me down. Any one else have this feeling sometimes?
Tuesday, 6 February 2018
Chest exercise is not working, help?
So had a PT session last night, told him that every chest exercise doesn't seem to active my chest, that my arms feel like they're doing all the work. I have watched youtube videos on form etc.
He tells me he's going to do it. Now don't get me wrong his idea was great. Burn my shoulders out, burn my triceps out over a series of low weight but superset type activity. He then got me to do a concentrated bench press with low weight. Slowly lift down, hold it at my chest for 5 seconds, then push back up. 3 sets of 10. Now my arms are killing, chest slightly activated. He then makes me squeeze a plate in my hand and push it out in front, and then 45-degree angle up and down. 10 reps of each, one straight after the other and I did 3 sets. We then go to the fly machine, he makes me do them single instead of both arms to really get the motion across the chest. Again a little activation in the chest but mainly my arms and they are killing.
Anyway, I've been up all day and my arms are aching. Not that nice ache that you get when you've done a good workout, a horrible nasty ache, they hurt. I cant lift my arms up above my head. I struggle to pick things up. I feel like I have overdone it in my arms big time.
How can I get my chet activated nicely and my arms to stop doing all the work?
Can I get some feedback on a routine vaguely modified from Texas Method? Attempting to create a routine for the first time in my life.
I waited to posti this in Training Tuesday cause that's where this is usually posted in, then I get that it's topic related now, so here it is.
Thoughts on a heavily modified Texas Method routine with the focus on Bench?
I've been learning as much as I can about training, and I've decided to put that learning into customizing a routine to my own personal goals. I'm still trying to create a routine for myself, designed to increase strength, with a focus on bench, and I've been spinning my wheels. So I figured I'd take Texas Method, and alter them for what I want, as I wish to focus on Bench, rather than Squat. I'd be initially attempting to follow a weekly progression scheme, but if I am unable to progress that quickly at my current training level, I would alter the routine further, and switch to a bi-weekly progression, or even tri-weekly.
Assistance Exercises performed at 12-15 reps are completed at the same weight until all sets can be completed with 15 reps, then the weight is increased by the next weight increment.
So my routine would be something like:
Week 1
Day 1 Monday:
-
Bench: 5x5 with 80-90% of 5rm
-
Squat: 1x5 with 80-90% of 5rm, then Leg Press: 4x5 with 80-90% 5rm (I get bad lower back pumps from squats, so I can only do so much before it affects my workout, I will increase sets in squat and decrease in leg press if I am feeling like I can)
-
Power Clean: 5x3
-
Cable Pushdown: 3x12-15
-
EZ Bar Skullcrusher: 3x12-15
-
Barbell Curls: 3x12-15
-
Seated DB Curls 3x12-15
Day 2: Wednesday:
-
Paused Bench Press: 2x5 with 80-90% of Day 1 weight focusing on explosive reps
-
Deadlift: 1x5 with 70-80% of 5rm, then Leg Press 3x5 with 80-90% of weight used on Day 1
-
OHP: 3x5 with 80-90% 5rm
-
Lat Pulldowns: 3x12-15
-
Seated Cable Rows: 3x12-15
-
Pull Ups: 3xF
Day 3 Friday:
-
Bench Press: 1x5 (New PR with 5lbs added from previous 5rm)
-
Squat: 1x5 (Same as above)
-
OHP: 1x5 (New PR with 5lbs added from previous 5rm)
-
Leg Extension: 5x12-15 (Superset)
-
Seated Leg Curl: 5x12-15 (Superset)
Week 2
Day 1 Monday:
-
Bench Press: 5x5 with 80-90% of 5rm
-
Deadlift: 1x5 with 80-90% of 5rm, then Leg Press: 4x5 with 80-90% 5rm
-
OHP: 5x5 with 90-90% 5rm
-
Lat Pulldowns: 3x12-15
-
Seated Cable Rows: 3x12-15
-
Pull Ups: 3xF
Day 2: Wednesday:
-
Paused Bench Press: 2x5 with 80-90% of Day 1 weight focusing on explosive reps
-
Squat: 1x5 with 70-80% of 5rm, then Leg Press 3x5 with 80-90% of weight used on Day 1
-
Power Clean 3x5
-
Cable Pushdown: 3x12-15
-
EZ Bar Skullcrusher: 3x12-15
-
Barbell Curls: 3x12-15
-
Seated DB Curls 3x12-15
Day 3 Friday:
-
Squat: 1x5 (New PR with 5lbs added onto last 5rm weight)
-
Bench Press: 1x5 (Same as Above)
-
Deadlift: 1x5 (Same as Above)
-
Leg Extension: 5x12-15 (Superset)
-
Seated Leg Curl: 5x12-15 (Superset)
As you can see, I'll be only progressing Deadlift every 2 weeks, as it's already far above my squat, so I'm trying to bring my squat up to scratch, alongside my Bench. Obviously I won't be able to increase my Bench at the same pace as my Squat indefinitely, but once I cannot, I will switch to increasing it biweekly, and altering the order of exercises on Friday to ensure enough rest for certain muscle groups. I'm also only doing OHP for shoulders, cause my shoulders are too big in proportion to my arms.
On days not included in the program, I'll be doing cardio and abs. Sunday will be my rest day with no exercise.
I'm hoping a routine like this will get me the results I desire, but I'm posting it here to get critique on it, or to get told if it's just a retarded routine.
Monday, 5 February 2018
Building the monolith conditioning
What's up guys, starting the monolith program tomorrow.
The gym I go to has no prowler, they have elliptical machines, a step up machine and stationary bikes (not airdyne bikes)
Just wondering what will work and if any of you guys did anything else for conditioning.
Thanks!
Need some advice on eating to loss fat and gain muscle.
Last January I started to diet. I weighed 230lbs and stood 5'8" tall. Over the course of 5 months, I dropped 45lbs by using myfitnesspal and eating on average 1500 cals a day. I then joined a planet fitness with a friend and started to workout in May. After about 4 months there, the lifting bug bit me and I knew I wanted to get serious. I quit PF and joined my local real gym. I started doing strong lifts 5x5, hurt myself during squats and stopped that, and started doing a routine my friend taught me at PF. In November I started Stronglifts again, and this time its going very well. I got my squats from 160-300 deadlifts from 180 to 325 and bench from 100 to 180.
I stopped doing stronglifts outta boredom in January and started doing this mass building program I read on bodybuilder (https://www.bodybuilding.com/fun/wotw37.htm). It’s worked great so far combined with started creatine. I’m doing the 4 day split and look forward to every day.
I have read so much about eating... in fact too much. During most of my lifting, up until last month, I was still eating 1500 cals a day. After eating more, I felt my lifts getting easier. I now eat around 2200-2500 cals a day, 200g protein and 200g carbs. I still have a lot of body fat in my opinion. I’m around 20%. This all being said, How should I eat to continue losing body fat, and also continue to get stronger? I have my Whey shakes after I work out, and I eat very good. Lots of tuna, brown rice, chicken, beef, spice, whole grains, and oatmeal. I track everything on MFP still.
I know I have the will power and the drive to transform, I look at those 4 month transformations and know I can do it. Any advice is welcome.
Looking for advice
SO I am getting back into the gym after a longggg time. I am a 41 yr old male and am 6'3" at 177 lbs. I have looking around at different programs but am finding a lot of conflicting info. First off I have some serious back issues (degenerative discs, scoliosis,etc.) on top of that I was in a serious mtn. bike crash a few years ago and bruised my spinal cord C3,4 and was paralyzed from the neck down for a brief time and had to undergo some serious rehab just to be able to do simple day to day tasks.I am still pretty weak (1 rm bench @95lb) and have trouble with certain movements ( absolutely cannot do a proper squat). I am looking for a good 3x week program that will help me to gain strength and put on some muscle mass. Any advice is appreciated!
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Sunday, 4 February 2018
"Shoe Weight" for workout / breakdancing
Hello! Please check out an invention called 'Shoe Weight'. As the inventor is a break dancer, the Shoe Weight's special lace "clip" design will ensure the product will stay on the shoes with whatever angle or break dancing position you are doing. From walking to break dancing, it will help in training for resistance and a lighter footwork. It is patented and in development and will be accepting pre-orders by this year!
For more information and to get updates, please follow the Instagram page: @shoeweight
I came to realization - being a Dad defines me...and God am I happy that it does!
https://youtu.be/w3IcTftd1kk
How to Braid A Woven Wrap Baby Carrier - Babywearing
https://www.youtube.com/attribution_link?a=VxhOvEwBHq4&u=%2Fwatch%3Fv%3D0HLr-PNS7f4%26feature%3Dshare
I need test subjects
Hey guys so I am currently writing an ebook about building mass. I need some beginners to intermediates who would like to participate my workout program.
The reason I need some people who would be willing to participate in my program is so that I could use your guys progress as evidence of success.
I am currently an exercise physiology student at the university of Sydney, if that interests anyone lol.
You can either dm me on reddit or insta @seanma_
Thanks!
Edit: tl;dr who wants free online training?
Saturday, 3 February 2018
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Friday, 2 February 2018
Hey guys, there's a brand-new fitness app for your gym training. If you've ever looked for an app that really cares about your needs, such as muscle prioritization or frequency of training sessions and more, this is the app you're looking for. Have fun and good progress for all of us.
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Thursday, 1 February 2018
Rules on what constitutes failure, when it comes to deadlifts
Doing Stronglifts 5x5, was doing deads yesterday which is 1x5, on my fourth rep of 350 I was super winded took a break of maybe 30 seconds and hit the last rep to complete 5, is this cheating in terms of progression? Should that fifth rep count? Havent really seen this brought up anywhere.
Todd Hutchings vs Craig Tullier World Arm Wrestling League Right Hand Final
https://www.youtube.com/watch?v=D6CqGsc1v3w
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