https://youtu.be/XHB0oZw8rQU
Sunday, 30 September 2018
Saturday, 29 September 2018
Friday, 28 September 2018
Tuesday, 25 September 2018
Monday, 24 September 2018
Reasonable timeframe to regain strength?
I’ve posted before about training my bench again after having a fracture in my arm. I’m doing 5x5 for the big 3, then doing accessories, after. For bench, I aim to go up maybe 5-10 lbs a week, but today 155 felt heavier on my last set. Granted, my physical therapist had me do 3 sets of close-grip before, to test out my elbow.
Still, I weigh 187. I’m eating more, sleeping more, what is a realistic time-frame for me to get that 50-60 lbs back on the lift? It was kind of disheartening to have the 155 feel like when I’d pause 215 or 225 before the injury, and I want to make sure my goal setting is realistic.
Saturday, 22 September 2018
Need Help Creating Workout Routine
Hey Everyone,
I need help learning about how to create a workout routine. There are so many resources I'm not sure where to begin.
I've been working out with a personal trainer for over a year now but probably not a very good one since I don't know jack about creating workout routines. When I asked questions, I was given very short descriptions and when I asked follow up questions to understand more, my questions were glossed over.
Unfortunately due to some personal reasons I'm no longer doing the personal training sessions. I am joining Orangetheory Fitness in late October but until then I need a workout routine. I do have a Planet Fitness membership though.
Some information about me: • I am a 26 F/5'3/CW: 133lbs GW: 120lbs - 115lbs
Can someone please help me?
Thank you so much!
Man reunited with father after being detained and tortured by the Assad regime for 7 years
https://mobile.twitter.com/cjwerleman/status/1043514889749184513
Friday, 21 September 2018
Manual labor jobs and gaining
I work a very intensive manual labor job. Should I be pushing for heavy weight low rep and TUT increase. How much protein do I need, in thinK two -3 workouts a week. I’ve been trying to shoot for the whole greasing the groove approach, but I think I burn to much through work and the volume I get from ten hour days busting my ass four days a week
Weight loss story & and how it led to New Fitness Calculator APP!
Hello!
My name is Andero, I'm from Estonia and I am 18 years old. I got into fitness about 2 years ago. I was overweight - by alot. For now I've lost 27kg(60lbs). Through that losing phase I wished that I would've had a calculator in hand that could calculate how much my cooked food weighs if it was uncooked( for example rice boiled and unboiled). So I developed app that does just that - and also I added TDEE, BMR and BMI calculators. So I thought as it is my first app and I've never programmed before then I just wanted to share it with the rest of the world, because if I needed this then probably someone else also needs this.
Currently available only for Android devices.
Fitness Calculator:
https://play.google.com/store/apps/details?id=com.avastudios.fitcalc
Every little feedback is much appriciated!
App description:
Fitness Calculator is easy and fun to use. You don't never ever again have to worry about the food amounts you consume as a calorie tracker - since Fitness Calculator makes this step extra easy for you with one of our calculators. No that is not all! it simplifies many other steps too - including TDEE -, BMI - and BMR calculations, also it helps you to keep eye on how much water do you consume per day.
My transformation:
Thursday, 20 September 2018
Fed up with the likes of the baby shark song and the other lobotomy inducing garbage on YT, try something a bit different.
https://www.youtube.com/watch?v=yQ2vPqzHod4
Sets Per Muscle Group: How Much Should You Train To Maximize Gains?
Hey guys and gals,
We know that when it comes to muscle growth one thing is clear:
That training volume is the main driver. Meaning the more effective training you do, the more muscle you’ll grow.
With one caveat (of course):
That more volume is only better up to a point.
If you do to much, overtraining with all it’s unpleasantries will eventually becomes a problem…
But on the other hand, if you do to little, you’ll leave gains on the table…
So the question becomes:
How many sets per muscle group should you train with in order to maximize muscle growth without getting overtrained?
Do you think it's still to early to give any scientific recommendations on top volumes, even though Brad Schoenfeld recently came out with the article showing better gains at 30 sets for upper body muscles respecitve 45 sets for quads per week?
Or will it ever be possible to give recommendations because there's so much individual factors playing in?
Btw, what do you think about this article and video about the subject? https://www.ironbuiltfitness.com/sets-per-muscle-group
Still not intermediate, SS/GSLP since May
Is this normal? I'm 6'0 165 and have not reached intermediate lifts for all compounds yet according to this chart. I'm on GSLP still and added weighted pulls/weights dips alternating to help. I switched bench/OHP to 5x5 to hopefully push through. Bulking would probably help but I don't want to gain weight because I go to basic training in a couple months and need the stamina
lifts are (5 reps):
- bench 160
- press 115
- row 155
- weights chins 45
- DL 245 lmao
- squat 220
Wednesday, 19 September 2018
Sucky crossfitter looking for strength training program
Hello. I’ve been doing Crossfit for over a year but I now want to build some muscle and strength. Can anyone recommend a program? I’ve always wanted to say “today is leg/arm/chest/toe day” haha! I tried the Arnold blueprint but it was just too much volume.
Tuesday, 18 September 2018
Monday, 17 September 2018
Lower back pain after front squats
I've only recently started doing barbel weighted squats. I do front squats. I've only done 2 sessions of them.
The first time, after a second set I almost immediately felt a good amount of pain on my lower back (the very end of my back, right above the glutes). The pain wasn't intolerable but was enough for me to actually end my training session for the day. The next day the pain was even worse to the point that I actually visited a doctor thinking I did something to my spine. They told me that since the pain was very local and not radiating to the legs, that my spine was probably fine and the pain was purely muscular. The pain subsided over the next few days and I've felt fine for a few days now.
In the end I figured I overdid it on the weight.
Today I tried them again with lower weight and while I didn't feel anything throughout my entire workout (even several other exercises after the squats), I have started feeling something similar to the first time just a few hours after the workout.
Let me mention that I have on and off done a good amount of weight training for years and I know what exhausted muscle and DOMS feels like. This pain is nothing like those. It's more like the pain you have on your neck when you sleep wrong and such.
I also know how to do regular squats properly and can hit depth and break the plain no problem. I keep my spine straight and I engage my core (which is why I prefer front squats over back squats. Easier to keep form) This is only when I do weighted front squats.
I assume this pain is not normal, so any ideas what I could be doing wrong?
Should I just lower the weight still?
Am I going too deep?
Strength 4x week program
Best programs out there for strictly powerlifting? I mean i like 531 but i find the volume to be low, bigger stronger is good but pack of lower makes me upset, ive dived into reading juggernaut 2.0 but i have no idea what he means by breaking down the phases and shit (someone help me understand)
Thoughts and recommendations?
You might be looking for where you can build your strength, energy and your and perhaps increase your muscle. If so, You are at the right place Strength training when done the right way can work wonders. If you are doing it to whirled away time then I will say that you are not ready.
https://ift.tt/2D42lH1
Sunday, 16 September 2018
Is this ok?
So I'm pretty new to this, but I just started a strength workout schedule I found online. The thing has 4 days: 1 is triceps, shoulders, and chest, 2 is biceps and back, 3 is legs, and 4 is and. After 4, you go right back to day 1. My question is: would it be ok if I did one workout in the morning and one in the evening? Like I did day 1 in the morning and day 2 that evening. Would I build faster?
Do these dumbbells look safe to you?
https://i.redd.it/jj6okfjmupm11.jpg
The dumbbells in question are a pair of 40 pounders and a pair of 50 pounders. They were ordered from Amazon and once I got them I immediately noticed that they didn't appear to be of the greatest quality. I'm no expert, but they didn't seem attached all that well. Believe it or not, I think they look more unsafe to the naked eye than they do in the pictures provided.
It is quite clear that the dumbbbells are not one solid piece, but three pieces all joined together (weight on either side of the handle in the middle). I'm afraid to lift these over my head for obvious reasons. I want to use them for simple dumbbell bench press. So far I have not done that. I'm only using them as glorified push up handles because I'm afraid of crushing my face or skull.
Should I just take the hit and enjoy my new pushup handles? I can already do like 50 pushups so I am more than ready to get to benching. Am I being too worried? Is there anything I can do to repair them? (I've never used a blowtorch or whatever crazy device might be used to fuse these things together properly)
Might have to just buy some new dumbbells from craigslist or FB. Would love to hear anyone's thoughts. Love this sub. Thanks for the motivation and have a great night.
Regaining bench press strength
Just now able to bench again after a fracture of my radius (forearm bone). I’m benching 5x5, pause reps really focusing on lifting lighter weight as explosively as possible.
The plan next week is to bench 5x5 with 145 lbs, and increase 5lbs per week. Once the weight gets hard to hit 5x5 I’ll deload, then continue on.
Considering I used to bench 225x8, is this an unreasonable approach?
New sport, New program ?
Hi stronk people of Reddit, I need your wisdom.
I started strength training (and regularly going to the gym training) 6-7 months ago to help me progress in bouldering, I was pretty happy with my program and my progress and thought that it help me progress pretty quickly in bouldering (that I started 1.5 years ago), so far so good.
But, I move from France to Germany a week ago, and unfortunately there is no bouldering gym (or even sport climbing) gym where I live, so I thought very hard to a new sport, and choose boxing that I will start next week (never did any combat sport ever, and I suspect this decision was heavily influenced by hajime no ippo, so it must be a good decision)
(I'm doing a split 5, with x5 rep on the majority of my exercise, and I use to go bouldering 3-4 day /week, so sometimes bouldering and gym the same day, plus bouldering oriented training in my bouldering gym)
So here I am, 173cm, 69kg me and my 10-12% fat (I think), asking if strength training is still compatible with boxing or if I should seek another type of training ? (maybe both ?)
(I'm pretty "proud" of my strength for my size, and I'm a bit afraid that I'll loose it if is start a more endurance oriented program, I know it's a stupid and immature, reasoning, but I'm pretty immature and stupid so that's coherent)
(I'm sorry if that's not the right sub)
(PS: I love this sub and /r/fitness, it help me so much on my path of muscle and strength, and even personally, good subs with good peoples)
Saturday, 15 September 2018
Should I wear both a weight vest and wrist/ankle weights or just one of them.
I’m trying to increase strength and I wanna try these.
Friday, 14 September 2018
Thursday, 13 September 2018
Program for older lifter with no experience
I've been trying to get my parents to strength train forever. My father might finally be interested.
They are retired, live in Florida, and my father is 60. He plays sports down there all the time, golf, softball, pickleball. He's been injured like 3 times already which is why I think.he should do some strength training or build some kind of base/iron out some imbalances.
He has no athletic background, just a lot of pickup games as a kid. And has never touched a barbell in his life.
What program should I put him on?
Wednesday, 12 September 2018
531 forever question
Hi guys, I am currently still waiting for the book and wanted to get some general questions answered from someone who is familiar with the programming.
First: when it comes to leaders and anchors, are they programmed with 2 cycles (6 weeks) of leaders, deload, and then one cycle (3 weeks) of anchor and repeat? Or are they programmed differently?
Second, does Wendler still suggest 5-10lb increases on training max each cycle?
Thanks guys
Having issues with body weight dip.
I can't seem to do a tricep dip using full body weight but have zero issues doing a seated dip with 20+ kgs more than my body weight. Whats the issue and why can't I seem to get the dip right?
Tuesday, 11 September 2018
Monday, 10 September 2018
2 days a week program
I'm looking for a routine that is 2 days a week & less than an hour. 3 days seems to be the norm for beginners but I just can't make that happen. I'm currently starting from zero again (postpartum) but not a newbie to strength training. I have no specific goal other than getting stronger.
I'm currently doing cable rows, lat pulldowns, shrugs, face crushers, lateral flys and rear flys once a week. I chose to get back into strength training starting with my back since I have spent that last year and a half hunched over in some way (pregnant + holding said baby).
Thanks for any advice.
Saturday, 8 September 2018
Beginner weight-lifter wants grip exercises
So I just started a new job in a newspaper factory and a big part of the job is lifting, carrying, and stacking large newspaper bundles. These are BIG bundles, anywhere from 50 to 200 papers, and I feel my forearm strength just isn't cutting it. This plus the happy fact that if I go to a gym at least 15 times in a month my job will reimburse membership expenses, has led me to start working out again.
I'm doing squats and deadlifts to work on my back muscles, but what can I do to improve my grip and forearm strength?
Friday, 7 September 2018
Trouble achieving a full workout of proper pullups?
I'm trying to hit 3x5 of proper pullups (with palms facing away) but usually can manage just 1x5 plus a second set of about 2-4. What can I do to strengthen my lats enough
Wednesday, 5 September 2018
Loss in appetite and upper body gains, but lower body continues to grow
Hey all, so I've been on Stronglifts since May and have made good progress since beginning. I am 6" and started at 168lb. Now 182. I'm eating about 3,100 calories a day, about 200g protein, 400g carbs, 150g fat. However, the last couple weeks have been a struggle for my upper body as I am not able to push past 150lbx25 bench. My squats and deadlift continue to increase though. I also rock climb usually 2x a week (Monday & Friday) for an hour-hour & half. Any suggestions on how to break through this? Should I lay off benching for a week or two and switch to dumbbells? Maybe try incline/decline bench instead? Is rock climbing causing me to over train my upper body, thus causing no increase in strength? At this point I'm open to anything, even switching up my routine.
оnе lеg ріstоl squаt wіth а nеutrаl sріnе
І'vе bееn rеаdіng thаt іs іs іmроrtаnt tо mаіntаіn а nеutrаl sріnе whеn ехеrсіsіng but fоr thе оnе lеggеd ріstоl squаt іt sееms рrеttу hаrd & nеаr іmроssіblе durіng wеіghtеd ріstоl squаts. Аnуоnе hаvе аnу аdvісе аbоut hоw tо mаіntаіn іt whіlе squаtіng wіth оnе lеg,? Саn аnуоnе роіnt mе tо а vіdео оf а guу dоіng а ріstоl squаt аss tо grаss wіth а nеutrаl (nоn-rоundеd) sріnе? Whаt'rе thе bеnеfіts оf dоіng іt wіth а nеutrаl sріnе & thе drаwbасks оf dоіng іt wіth а rоundеd sріnе?
Tuesday, 4 September 2018
Sunday, 2 September 2018
Five Little Babies Playing Music Compilation | Kids Cartoon | Children Songs
https://www.youtube.com/watch?v=2POwlM2B1Es
Modifying the Juggernaut Method...?
Hello fellow meatheads!
So, I'm about to start the Juggernaut Method (undulating periodisation model, 4-day split). I will also be running a 3k twice a week (on press days) and sprinting once (on Saturday). However, the once-a-week squatting is irking me. This is where my main enquiry lies. Can I add a fifth day to the program to front squat? To offset it, I was thinking of reducing overall lower body assistance work volume and maybe getting rid of sprinting, instead replacing it with alactic conditioning as shown in the book on squat days.
Would that work, or would the volume kill me?
Thanks!
Saturday, 1 September 2018
Completely new to this, looking for some advice
I tore my ACL playing soccer a few years back, and after going through PT for a half year or so I tried to return to playing again. I kept reinjuring myself, so I just gave up soccer altogether. Recently, I've been wanting to get back into it, and a friend told me that I need to do strength training if I want to avoid reinjury.
So that said, do you have any advice on what exercises I should do in particular? I have only a very little bit of experience when it comes to strength training, so I'm not really sure how to focus on just my legs- I'm not even totally sure that it's my legs that I am supposed to focus on.
Even if you can just refer me to some website or other resource, that would be great. Any help is appreciated :)
And sorry if this kind of post is not typically allowed or if this is the wrong place for it, I wasn't too sure.
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