I'm 16 5'5 123 pound Male. I've been doing the fierce 5 program since the end of May. I was able to increase the weight for about 1.5 month. My body weight also increased by 4 pounds. My weight now just stays at 123 pounds. The program says to increase by 5 lb upper body and 10 lb lower body every week. I can't increase the weight anymore. Every time I try to increase the weight, I fail the set. Is it because of my diet? Is it because I'm not eating enough? I lift 3x a week and I have soccer in between lifting days. How do I make sure I'm getting enough calories and protein. My goals is to get bigger and more stronger.
Tuesday, 31 July 2018
Strength routine to increase squat
Hi guys,
I was seeing if anyone on here had any experience with a strength routine that helped increase their squat significantly. As of now all of my lifts are within the "intermediate" range EXCEPT for my squat which would still be considered "novice" for my bodyweight. I saw something called like Russian squat routine but haven' t looked into it too heavily yet, has anyone here run this routine or know of one that is better/worked well for them? I have been running greyskull LP the last 3 months or so (similar to stronglifts and starting strength) and am looking for something new.
Stats:
BW 200lbs
(1RM)
Bench 265
Squat 275
Deadlift 405
Press 165
Size and strength
I have been working out for about 3-4 years now and for the last 6 months I feel like I declined, if not plateaued on all my lifts. I feel that every muscle on my body has gotten smaller and have no clue why. I eat enough and not unhealthy but the only thing that keeps getting bigger is my stomach and I just want to know if there is any good workout routines for size and strength, also what type of supplements are the best thank you anything helps.
Тіght shоuldеrs: whаt shоuldеr mоbіlіtу ехеrсіsе dо уоu rесоmmеnd?
І аlrеаdу dо shоuldеr dіslосаtеs, Іs shоuldеr dіslосаtеs еnоugh оr shоuld І dо mоrе thаn thаt? Whеn dоіng оhр mу shоuldеr grіnds аnd І'm sееіng іf thіs іs саusеd bу tіght shоuldеrs - whаt dо уоu rесоmmеnd tо rеmоvе shоuldеr tіghtnеss?
Best app/site for tracking goals and progress?
What sites/apps do yall use to track your goals and progress? At the moment I'm using this:
https://strengthlevel.com/
It's good for seeing the benchmarks (e.g. I am a beginner in squats because XYZ) and for the achievements (e.g. 3 plates), but it got me thinking that there could be an even better "gamified" strength training app/website out there that really makes use of achievements and whatnot. I don't take any phone or notebook to the gym, and don't plan to, but it's nice to see where I'm at in relation to others, and to give myself some motivation to do bigger lifts. Any ideas?
Monday, 30 July 2018
Conjugate Periodisation Resources
I am trying to find resources explaining this style of periodisation and its practical application to team sports e.g. football, soccer and backetball. Do people here have any resources to recommend that would cover this?
Come laugh at the new dumb guy..
New girl here. (F) 5'11'' 145 lbs Bought a curl bar, some weights, and had a flat bench press and bar. Dumbbells are in the mail. I'm working on cutting cals, just a bit, protein loading, clean eating and getting toned, I'm one week deep and haven't felt better. I do however have some general questions:
- I lift just the bar for most of my exercises, except those done with the curl bar, I do 5 lbs on each side. The bench press bar is 45, the curl is 25, I believe. I get really sore when I work hard on my legs, but have only gotten sore a touch when working my arms. I do my lifts 10 reps x 3. I'm usually pretty shaky at the end. Am I pushing hard enough? Is there a schedule to when I should add weight, or just do so as I'm comfortable?
- Is there a newbie app you all can recommend? I want to ensure I am doing all these lifts correctly and safely. Also want to make sure I see progress. I seem to gain muscle very easily, always have, if that helps!
Sunday, 29 July 2018
Saturday, 28 July 2018
Whats the least amount of compound exercises that hit every muscle group?
I'm looking for the least amount of compound weight lifting exercises that will hit every muscle group.
Friday, 27 July 2018
Lats on Heavy Deadlift
i had a friend tear her lat deadlifting and it has me worried. I hit a new PR on deadlift today but I felt a weird pull on my left lat. My form looked pretty solid. Straight back, bar close to my body, and I tucked my lats. After the set it had almost a numb feeling and a little tingling but no pain really. Is this normal and i'm just in my head or am i missing something. First time it's ever happened.
Any tips on how to not lean forward on the way up when doing heavy squats?
I've been doing Stronglifts 5x5 for a while and I'm getting to a point where every squat set is a real challenge. I am fairly sure I'm doing them with good form for the first 2-3 reps, but on the last two or so I can tell I'm leaning slightly forward on the way up which seems to strain my mid-to-upper back a lot more. That can't be good. My heels remain planted and I try to keep my weight on them but I can see from video recordings that my butt comes out a bit when pushing up from the bottom.
Anyone have any good pointers that could help me out?
Details: Currently doing 5x5 100 kg squats. I weight approx 74 kg.
Thanks, all!
Improving In Squat
I can squat 285 rn, and had 205 two months ago. How much could i gain by next june if i hit the weights hard 3 times per week?
Squat Max Question
Today i max3d out in squat, at 285. An 80 lb improvement since june 4. My question is: will the number lbs i improve by decrease as my total max goes higher? Like a guy i know only improved by 25 pounds today but he squats 325,
оvеrhеаd рrеss grіndіng аntеrіоr оf shоuldеr whеn lіftіng thе wеіght оvеr mу hеаd.
thіs hарреns оn lеft shоuldеr whеn usіng hеаvу wеіght fоr оvеrhеаd рrеss, but nоt lіght wеіght. Аm І соrrесt іn sауіng іt's саusеd bу bісіріtаl tеndіnіtіs, whісh wіll саusе а раіn іn thе аntеrіоr (frоnt) раrt оf thе shоuldеr whеn thе humеrus gоеs іntо ехtеnsіоn (suсh аs lіftіng thе wеіght оvеr mу hеаd durіng ОНР)?
Thursday, 26 July 2018
How common is injury?
I'm starting to approach intermediate levels for all of my lifts, and as the weight goes up so does my worry about snap city. I heard good form doesn't even guarantee anything. Hell I heard we shouldn't even deadlift
I'm still gonna of course but does it kind of frighten anyone else? Plus I work out right before work so if I'm injured I can't do my job either
How to improve hamstring flexibility and how inflexible hamstrings affect overhead athletes
https://youtu.be/jV5H89Xevz0
[Challenge Progress] 440lbs deadlift, 396lbs bench and more
So I'm a former athelete who completely fell off the bandwagon after several injuries and today I've got challenged to hit my youth numbers by some of the newer athletes in my gym. Saying to me that I was 'too old now, finished' :p
I wanted to hit those targets anyway but what better time. So I've officially started chasing my youth!
Age 21 6ft 84KG
Deadlift 250KG
Bench 180KG
Squat 180KG
Bi curl 34KG
Age 34 now 6ft 93KG (2nd week back)
Deadlift 110KG
Bench 60KG?
Squat 60KG?
Bi curl 22KG
(?Not tried heavier without spotter, too many injuries over the years to risk)
1st Goal - August 26 -
Deadlift 140KG
Bench 100KG
Squat 80KG
Bi curl 25KG
Place your bets, is it doable? If so, how long do you reckon it'll take?
Any advice on the best tips/methods/ways definitely welcome!
Only natty, 21 here I fuggin coome!
Workout Program for wrestling?
I'm 16, 5'5 and weigh 122 pounds. I'm looking to gain a lot of strength and size for wrestling. I don't know what workout program to do and what to eat. Its off season right now and the season doesn't start until December.
Wednesday, 25 July 2018
I'm 16 5'7 and sitting around 145lbs and have been lifting since the beginning of the year, I 've just finished losing all the weight I wanted to lose (50lbs) and am now trying to do a lean bulk. I'm extremely active with work, fishing and going to the gym 5 days a week. Is 3000-3500 Good for cals?
https://ift.tt/2AaKwVn
Tuesday, 24 July 2018
Russian street food /What you must try in Black sea
https://www.youtube.com/watch?v=lg5EWb_rMt0&lc=z22cexngmxbagzerv04t1aokgq5hocchrcjpukuigqzqrk0h00410
Powerbuilding Program
Hey guys, I am looking to switch up my training a little bit and add in some body building lifts but try to maintain my strength at the same time. Do you guys know of any good powerbuilding programs I could try out? Thanks!
Monday, 23 July 2018
Sunday, 22 July 2018
Right shoulder weakness and maybe pain (but not rotator issue?)?
I'm not sure what it is. I've had it checked out before and no rotator issues were noticed (I believe they did X-rays and different flexibility sorts of tests).
But, when I do the motion for standing dumbbell press without dumbbells, it feels like there are certain muscles in my right shoulder that fatigue really quickly, much much more quickly than in my left shoulder. Also, I used to get pain in my right shoulder when doing dumbbell press with weights. Lastly, my right arm also feels weak when I try to throw a ball.
Any advice? I already do rotator cuff exercises every week, plus rows, chin-ups, etc. Maybe if I keep doing bodyweight press motions, whatever weakness in my right shoulder should fix itself?
I should probably also mention that my right collarbone pops out a little bit sometimes. I think my collarbone and shoulder issues on my right side can be traced back to a time when someone fell into me when I was running with a heavy backpack on and I stuck my right arm out to protect myself.
Saturday, 21 July 2018
Am I overtraining?
I checked my Strong app logs for training a few days back since I'm doing the Westside Method with 2:1 split for strength:hypertrophy. In the HT week, without DL/Squat variations,
Triceps/Lats/Rows tonnage was 13122KG in 1hr35m 5 Sets each exercise 3-5 exercises per bodypart Lifting pretty light in general
I felt EXTREMELY fatigued. Isn't that a bit extreme for one day?
Isn't there an optimum tonnage for a workday before your CNS is just wrecked, beyond able to properly recover or make gains.
Thanks.
Friday, 20 July 2018
Lifting one day, then jogging the next?
Is this ok? To run on my rest day? I don’t really work my legs that much anyways. Sure muscle gains are cool, but I just want to glow and be healthy 🤷♂️
Help on programming for an intermediate
Hello all, I'm new here. I've been running Stronglifts 5x5 since the start of February and have switched to 3x3 squat for 125kg. It's getting hard. I'm 17 years old at 182 lbs. My eating and sleeping is fine. I often stall however. As my goals are strength, what should I do to continue with my squat? My other lifts can still have linear progression in them, but I need help. Madcow? If so, can someone explain how to use the spreadsheet. Many thank.
Slight pain near lower left side of back when flexing right flute muscles?
When I relaxing on a side and flex my right flute muscle, I feel some slight pain in the lower left side of my back. I think this is related to a sacroiliitis diagnosis from a ~5 years ago.
Anybody else have experience with something like this? I'm a man in my twenties and I hate having lower back issues already.
What is the optimum training frequency to gain pure strength?
My apologies if this is not the appropriate sub but I've joined a crossfit box because where I live there is no other place to squat and deadlift heavy in a hard-working atmosphere and I would also love to improve at rope climbing, toes to bar, handstand walks and other gymnastics stuff that requires and devellops strength. I usually go to the open gym and avoid the wods but once in a while I join them if my schedule doesnt allow me to skip them.
My goal is to get strong and I must avoid getting fat.
I'm impressed by the strength of many of the crossfit guys so I figured I still benefit from training with them. What strikes me is how they seem to train every day, sometimes twice, and still make strength gains, and while pushing themselves every time unlike what most of the high-frequency strength gurus advocate.
So far I've been going three times a week while training mma about four times a week, had a few fights and simply want to stay in the game and practice with my mma buddies.
Stats: 32yo M, 6", 200 lbs
Back squat: max around 140 kgs
deadlift : around 160kgs
pull ups: 10-12
clean and jerk: 90kg
suck at toes to bars and handstands and rope climbing
My goal is to gain strength and to stay lean.
This is how I build my session:
-Clean or Jerk, focus on proper form and technique, not pushing myself too hard.
-Squat or Deadlift(jerk after deads and squats after cleans), working heavy
-toes to bar or rope climbing, working on form until exhaustion
-handstand pushups(negatives so far) or one arm dumbell C and J or dumbell bench, taking it quite easy because I dont have that much energy left
I have stones at my box my trade them for deadlifts.
What is my optimal training frequency and what should I focus on? Natural lifter so far.
Thank you for the tips guys, much appreciated.
Thursday, 19 July 2018
Looking for new lifts to add variety
Hello. I've been lifting for about 3 months now, and I'm finding that I really enjoy it, but I would like suggestions on new lifts to try. I've been doing the same routine the entire time, and while I'm still seeing results, I'm starting to get bored with the same thing (I'm much more worried about quitting due to boredom than I am about seeing reduced progress). Currently, I work out 3x per week.
Every Day starts with 15 min of HIIT cardio, 3 sets of 8 reps of squats, and 3 sets of 5 reps of flat bench press. Beyond that, its
Day 1:
3 sets of 8 Lunges (using a step and dumbbells)
3 sets of 8 leg curls (machine)
3 sets of 8 leg extensions (machine)
Day 2:
3 sets of 8 flat bench press (dumbbells this time)
3 sets of 8 dumbbell curls (preacher bench)
Day 3:
4 sets of 6 seated machine rows (a set for each possible grip on the machine)
3 sets of 8 seated dumbbell tricep extension.
I'm pretty set on the cardio, squats, and bench every day, but otherwise I'm looking for new lifts and open to adding/replacing to the rest of my routine.
edit* Thanks in advance for suggestions!
Lifting on an extended fast?
I'm wondering how safe it would be to lift heavy on a fast. I'm not overweight or care about fat loss, just want to do it for 7 days for health reasons. Thing is I don't want to go 7 days without lifting. I'm still kind of progressing linearly so maybe if I just stay at my current lifting weight it won't be too bad.
I mainly just do 3x5s for bench/squat/press/deadlift/pulls/chins/rows/dips
Who’s Daughter is this - 9 Year Old Girl Explains Investing in 60 Seconds
https://youtu.be/UzleEp8Ogfs
20 Rep Squats
I did a set of 20 reps last night at 100kg and although it took it out of me after I put the bar down, I scarily feel like I had a few more reps left in the tank. That's not to say that I'm a big guy or incredibly strong, just that i really didn't think I'd make it to 20.
The last time I did 20 rep squats I was training for it to build some volume. It took me just under three months to get from 60kg to 97kg with a low bar squat in trainers, over a year ago. But after those three months I was exhausted, had a busy labor job, and couldn't find the energy to continue weight training so it all amounted to nothing in gains.
I now squat high bar and barefoot. The only reason I didn't before is because the bar resting on my traps would really pinch the nerves and muscles in my neck but I've been sticking it out for a while and it's a much more comfortable squat now. I feel like high bar squats are a lot easier for volume, and the main difference is that I didn't get that horrible lower back pump that I used to in low bar.
I'm not really sure what this post is for, I'm just wanting to put it out there and see what you guys think. If you have 20 Rep Squats in your program, what weight you've achieved and if they've helped you out at all in your goals, then please comment, I'd love to hear!
Wednesday, 18 July 2018
need advice on volume for building mass
I'm looking to start bulking but I'm not sure on how much volume I should be doing, I want to workout 5 times a week. My question is how much should I do per muscle group? Like would 5 exercises at 3x8 be too much?
Tuesday, 17 July 2018
Help! My brother has no strength at all.
My brother is 16 years old. He spends most of his time in bed watching series or on his ps4. He’s thin and lacks the strength. He can’t do a single pushup.
Suggest some hone exercises to build his strength!
Thank you,
Monday, 16 July 2018
[EMSKR] How do I pick jeans?
I'm 31, 6'3", 239 and dropping. It's time for a new pair. I have no idea what the latest style is, and how to select the right fit. I don't think I've ever owned a pair of jeans that fit properly.
What resources do I look for?
EMSKR how do you get a cool haircut?
My barber is very talented, but during our appointments he seems frustrated with me and I am frustrated with him. How do you ask for some of the cooler haircut styles that men get? What do you say or specify?
Post injury training
I’ve got a fracture in my radius (proximal, near the elbow) that my Dr. and I previously thought was a tendon/cartilage issue. Injury was only identified after I had a random loss of strength.
So, I’ve gotta take at least 7 more weeks off. I’m thinking of just running starting strength or 5x5, pausing my bench reps, seeing as I could still pause 135 for 12+ with my cracked bone (before I knew it was injured, obviously)
Any other tips for getting back on the gains train after injury?
Sunday, 15 July 2018
Looking for father friends ! Preferably those with iMessage
Let’s talk about our children , the mothers and everything parenthood
Deadlift Squat low, isolated muscles ok?
I do most of the 'Westside method' for strength training but I'm honestly struggling to even hit normal lifts. (https://www.bodybuilding.com/fun/the-westside-method-get-legit-strong-and-jacked-as-hell.html)
In 2004 I had bench of 200KG 1rpm at 84KG. I haven't lifted for years due to multiple injuries.
Now in 2018 at 91KG it's funny how my; Leg extension is 113KG 2x8 Chest press 120KG 2x5 Shoulder press is 100KG 2x5 Triceps extension can push 40KG 2x5
But my raw deadlift is 70KG and clean (I mean with form) squat is 60KG ? :/
Even with that I feel extremely uneasy as if I'm about to topple over forward or backwards any second!
Low pin racked DL I can pull 120KG 2x3 and it doesn't feel heavy. I don't have to try hard. So I know my upper body strength is there.
Where am I going wrong?!?
Thanks for any help.
M34 6ft 2100cal CW91KG LBM 69KG C210g P183g F59g
Deadlift - Form check
Hello people of reddit,
today I did a deadlift of 143 lbs/ 65kg and recorded myself to see how my posture is. For me the right form is very important as I was diagnosed with spondylolisthesis and now I am asking you guys what I can improve, because there is something I’m doing wrong I think. I’m trying to do it like Alan Thrall https://youtu.be/wYREQkVtvEc did it in this video.
deadlift deadlift 2 deadlift 3 My bad I recorded myself vertically..
Thank you in advance for helping me
Saturday, 14 July 2018
In the 60’s my grandma told my dad they were leavin Cuba but only to get my father (who was 9 yrs old at the time) his dream baseball mitt..the Wilson A2000. Today for his b-day, almost 50 yrs later, I was finally able to get him that glove he came to USA for. Happy birthday Papa.
https://ift.tt/2Jp99wD
HIIT training
Does anyone use HIIT training alongside workout routines to stay in shape without losing muscle?
Easiest time for me to do it time wise is early in the morning but is a bad idea to do it fasted? i.e. does it burn muscle over glycogen/fat?
Or if i can do a banana / shake say 15-20 mins beforehand would that work? i dont want too much in my stomach as the sessions themselves nearly make me puke as it is !
Friday, 13 July 2018
Blogger dad in the Russian food market,Astrakhan part 2
https://www.youtube.com/watch?v=OUs5ls1FBLk&lc=UgwejKxgAfQBEvTI9CZ4AaABAg
Pain in shoulder - what could it be?
I have a pain in my right shoulder and trying to diagnose what it might be
The pain comes when my shoulders are pushed back, hands are lifted and behind head so exercises like lat pull downs or squats with the bar on the back. Bench presses and shoulder presses are fine. The pain seems to be in the centre of the muscle - feels like a strain, any ideas?
Thursday, 12 July 2018
beginner needing help!
hi! im an 18 yr old female and id like to get into strength training. my goal is to build muscle and have a lean look. ive been looking at articles to try and help but im still completely lost. i dont know where to start. can anyone tell me about how they started and how i can choose a workout i want?
I would want you guys to try out this challenge and comment below in my video the times you go!
https://www.youtube.com/watch?v=NdvVpt_Q7fc&t=479s
Wednesday, 11 July 2018
I walk/lift a ton at work, do I still need to do cardio?
So I work in retail, on average I walk about 7 miles a day. Upwards of 10 and minimum of 5. I also lift boxes all day, ranging from 5-50lbs, and about 700-1000 a day. I've been on stronglifts and trying to gain weight, which I have put on about 10lbs. Outside of work I rock climb. Should I still be incorporating cardio throughout the week? I feel like if I was any more active my body would have no time to recover, but maybe just smaller sessions? Thoughts?
Blogger dad in the Russian food market
https://www.youtube.com/watch?v=apDU4kM8w4s&lc=z22axfwodp21uvykvacdp431uaipyejdi5egp3ybrrxw03c010c
One side of body feeling overworked than the other?
So I follow a routinely full body 3 times a week setup consisting of compound lifts. The deadlift while I have been progressing rapidly, I’ve found that afterwords my left upper back and traps would be more sore than my right (I use double overhand grip with good form and symmetry). So I find it weird and strange seeing that I’m a right handed individual. I don’t know if it really affects my gains or produces any muscular imbalances?
Tuesday, 10 July 2018
Monday, 9 July 2018
EMSK: How to filter out subreddits, especially during this time of funny memes about balance.
Reddit Enhancement Suite (RES)
If you’re using Reddit Enhancement Suite (/r/Enhancement), there is a setting which will allow you to filter out submissions from one or more subreddits on your /r/All page.
Open your RES Settings Console, via the cog/gear icon in your user toolbar.
Select ‘Subreddits’ in the menu on the left.
Select ‘filteReddit’ in the submenu. Switch this feature “on”.
Scroll down to the ‘subreddits’ box.
Click on ‘+add filter’.
Type in the name of the subreddit you want to hide/filter (“/r/SubredditName” and “SubredditName” will both work).
Repeat for as many subreddits as you want to hide/filter.
Click on ‘save options’ at the top right of the settings box.
Done! That pesky subreddit will no longer appear in your /r/All view.
OR...and this is a lot easier. There is a filter option on the top right side of the frontpage.
Trouble progressing on the Overhead press
I have some trouble progressing on the Overhead press. I started with only pressing the empty bar and worked my way up to 35 kg (3 × 5). The only problem is that I can't seem to get past this point, so I decided to go back to only pressing the empty bar to work on my technique. Should I go back to microloading my way up again or should I do some volume work first?
Sunday, 8 July 2018
High Sets Farmers Walls, daily
Hi, I have been doing farmers walks over the last two days. A walk every 15 minutes, to about 40% of my 1 set distance max.
I feel given the high frequency of this and the fact that I am not pushing myself till exhaustion will accelerate strength gains.
Please let me know if anyone else has tried this or if I shouldn’t be doing this.
Thanks
Friday, 6 July 2018
My middle right toe often cramps/goes numb on heavy squats?
It sometimes happens with deadlifts too. My toe will just all of a sudden cramp up and I can't move it until I rack the bar and sit down and focus on it. Odd thing. Is this a form issue or something common? I feel like I had a couple more reps in me today but it ruined it by being too annoying towards the end. Ugh
Father and son dance duo perform a Greek dance routine on Britain's Got Talent. I couldn't stop smiling throughout the whole thing.
https://www.youtube.com/watch?v=iyvzBGwD1vs
Thursday, 5 July 2018
Sport specific fitness startup
Gentlemen,
Some friends and I have recently launched a company and we need some feedback to help shape the direction we're going. The goal is to deliver sport specific professional strength and conditioning programs online to athletes who may not be able to afford 1:1 coaching with a personal trainer. If you'd be willing to give feedback on what we're building, I've created a survey that you can take that will help us tremendously. We've also given you an incentive as well to thank you for your time: https://www.surveymonkey.com/r/MJ8HMLX
Feel free to send a direct message with any comments or questions. Thank you for your feedback!
- Daniel
Any recommendations for a post workout morning meal?
My work has a fitness facility with a power rack, bench and all the barbells and plates I need. I’ve been having breakfast at home with coffee and just using that as pre workout fuel. Any simple suggestions for a post workout meal or should I just wait until lunch?
Wednesday, 4 July 2018
I was talking to my friend who has a dad on the phone and he said the word "crying", so I thought you all would like this completely unrelated post!
Seriously, what's with the shoehorning of posts in this thread? It's simple: the post needs to contain a happy crying dad. Not a picture of something that made your dad cry once.
Get your shit together!
Happy crying dads (and others) as the 12 Thai boys and coach are all found alive. I can’t remember the last time the entire planet was united in jubilation and gratitude. No partisan politics, no fake news, no spin, no corporate naming rights (yet!). Just people helping people. #letsmakethingsbetter
https://ift.tt/2tTUwNb
Front squat wrist pain?
I can't figure out how to not feel pain in that "tip of the finger" hold on the Bar. My left hand is fine, but my right hand feels like it's gonna come off.
So instead of not doing front squats, i'm just doing the cross arm hold on the bar. Are the results the same? Or should i really try to get the fingertip hold?
Feeling my lifts in my bones?
For example, I feel my bench in my sternum (the spine of the ribcage as I remember it), and I feel my deadlifts and squats in my spine as well. It feels as if my disks are groaning under the stress. I could push the weight without significant distress, and I literally just came off of a deload period so I don't think it's the fact that the weight is too heavy. Maybe my form?
Tuesday, 3 July 2018
Rate and help improve my routine please?
Heya guys. Any advice appreciated!
Chest (Tuesday+Friday) Neutral Pull Ups - 3x4 - Chest/Back Dips - 3x8 - Chest/Triceps Bench press - 3x8 - Chest/Triceps Skullcrusher - 3x5 - Chest/Shoulders Machine Flies - 3x8 - Chest/Shoulders Triceps Pulldown - 3x8 - Triceps 20 mins Treadmill - Hill/Walk/Sprint
Back (Monday+Thursday) Tire flips - 1x16 - Warm Up(Sports) Deadlift - 3x8 - Back/Legs Wide Lat Pulldown - 3x8 - Back/Arms Staggered Landmine - 2x8 - Back/Chest/Core Bicep curls - 3x8 - Arms 20 mins Treadmill - Hill/Walk/Sprint
Legs/Shoulders (Saturday) Sled(Weighted) - 1x6 Legs/Core - Warm Up Squat Jumps - 2x8 Legs/Core(Sports) Squat - 2x8 - Legs/Back/Core Lunges - 4x8 - Legs Sitting OHP - 3x8 - Shoulders Upright Barbell Row - 3x8 - Shoulders 20 mins Treadmill - Hill/Walk/Sprint
My legs are overdeveloped, hence why I only train them once a week. I can only do about 4 reps of pull ups on each set, should I add assisted pull ups?
Monday, 2 July 2018
Lower back pain?
I have always had some sort of problem with my lower back since I started I started lifting. I am in my 20s. Around 5 years ago, I injured my lower back doing squats with poor form, and I was also diagnosed with "sacroiliitis", where basically I had lower left back issues.
Anyways, fast forward to a few weeks ago, where it sees like my back was doing better and my sacroiliitis (if that's even what I had) was under control, although my lower back was relatively weak. I've been doing squats, starting with just the bar and I've been working my way up week by week. The most I have done is 135lbs. It isn't really a workout for my quads at all, by the way. My lower back is the limiting factor, and also my glutes may get sore.
Yesterday, an off day in fact for exercise, I noticed some slight lower back pain (in the center of my lower back, not on the left side) at some point during the day? And then I noticed it again while trying to fall asleep? And today was leg day, and when I tried to do 125lbs I had lower back pain, and felt like I had to stop.
It feels a little ridiculous to be a fit athletic 20-something year old male, who looks fit and can bench plenty and do chinups etc. but can't pick up heavy objects because I have a bad back, for no clear reason at the moment.
Sunday, 1 July 2018
12 Minute BODYWEIGHT ONLY Leg Workout CHALLENGE! Try This Workout For STRONG Legs!
https://youtu.be/cdSXPBuGHQ4
Would someone mind reviewing my current routine and providing feedback?
Stats: 6’5 220lb
Squat: 425lb Bench: 315lb Deadlift: 605lb Standing Military press: 205lb
So I’ve been training for about 8 years I’ve tried many workout routines, plans, styles (bodybuilding/powerlifting) and I always seem to come back to powerlifting.
I was following the juggernaut program for a while and decided to change things up. I was casually browsing T-Nation one day and stumbled upon “The best workout plan for natural lifters pt. 1 and pt.2”
I followed the routine for a while and then it kinda bored me. I started following a few guys on YouTube (Alpha Destiny/Eric Bugenhagen/Brian Alsruhe) and liked their style of training (Constantly lifting heavy, etc)
I did notice gains in both size and strength and put together this routine based off a mixture of just about all of them.
I’ve been preforming this routine for about 1-2 months. I sometimes change up the accessory work depending on how I feel, etc but the bread and butter remain the same.
What are your thoughts? Serious replies please.
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6 day workout
Monday Barbell squat (full/pause/) Change it up every few weeks Close grip bench press Banded tricep press down Dumbbell incline press Y’s & T’s (Shoulder Finisher) Rear delt fly (sometimes)
Tuesday Deadlift (full/deficit/block) * Change it up every few weeks* Pendlay row (ED Coan Style) Barbell curl (body drag curl) Weighted dips (Heavy)
Wednesday Standing military press Behind the back shrug OR Rack pull/Shrug Pec deck/fly Close grip bench press *Grip work (ED Coan style)
Thursday Weighted pull-ups (Weight varies) T-bar OR Pendlay row Zercher Squat (Heavy reps or Heavy singles) Weighted dips (Heavy) Barbell curl/Ez-Curl Variant (w/bands)
Friday Incline bench press Close grip bench press Banded tricep press down (Bands) Pec deck/fly Front raise w/55lb plate
Saturday Pendlay row Stiff leg/Romanian deadlift (with bands) Curl variant Back extensions/hyper extensions
Sunday Rest/off day
Overwhelmed with information - need some advice for strength
Hi everyone,
I am a beginner in strength training (I've don'e some exercises at home/gym but was never really serious about tracking my progress). I have recently started getting into it but I don't even know if what I am doing is good. I had 3 PT sessions, but I have more questions. I don't really have someone in real life to ask all these questions without having to pay for a PT. I feel like there's too much information on the internet, and I just don't know where to begin.
Am a female, 21, 48kg.
Just main questions:
- Will doing HIIT in between strength training days affect my progress?
- Is 2 days/week of strength training enough? (My goal is just to be able to do bodyweight chin ups and a nice butt heh).
- Another one of my goals is to be able to run a certain distance for a certain time. Am I better off just focusing on strength vs this? Can I work to achieve both goals?
This is the workout routine that I have created:
Day 1: strength
-bench press
-squat
-deadlift
-chin ups (assisted)
Day 2: HIIT
-jogging
-bike
-maybe rowing
Day 3: bodyweight strength
-pushups toes
-bench dips
-running plank
-situps/russian twists
-burpee maybe
Day 4: same as day 1
Day 5: long distance run
I'll be so grateful if someone can give me some free advice or answer my questions above.
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