https://www.youtube.com/watch?v=wXX8mUtY6_8&t=3s
Monday, 31 December 2018
5x5 alternative
I’ve been following 5x5 for over a year with decent results, I’m within the intermediated standards for most of my lifts.
I’d like to switch it up a bit this year but only have a rack that allows me to DL, squat, bench, etc.
Watch preventing contraction of short head of bicep
I am fairly new to strength training and lifting so I apologize in advance for my lack of knowledge.
I recently noticed that my left arm could no longer flex it's short head on its bicep. I have been doing various bicep exercises for both arms equally and they both seem to gain strength but my left bicep is lagging in size. I always wear a watch when I lift and I happen to wear it on my left wrist. When I took my watch off and flexed, I could actually feel that tightness of my short head on my left bicep. Before, I could only feel this on my right bicep. When I would reach the point of muscle failure, my right bicep would be very "tight" for both it's short head and long head whereas my left bicep would be loose and soft on it's short head.
Could the watch be an explanation for preventing the contraction of my bicep? Was it possibly constricting a nerve preventing me from contracting it? Any of you guys felt this before? Any advice is appreciated. Thanks.
A stepson gave his stepdad adoption forms for Christmas.
https://twitter.com/alecyewest/status/1077615022375878657?s=20
Sunday, 30 December 2018
Program options when I can only get two workouts in per week
I had been following Starting Strength for the better part of the year and had success with it and got into a good flow. Then, my daughter was born in September and weeks of sleepless nights and exhaustion led to a precipitous drop in my gym attendance. I’ve made it there three times in the past three months.
But, she is sleeping most of the night now and my wife and are a lot less bleary eyed. Plus, we’re finding something that resembles a routine. With that I think I’m at a point where I can find two opportunities weekly to get in workouts, hopefully more will follow.
Should I stick with Starting Strength? Is there anything that would be good with a limited amount of time? I’m really just looking to get back in the habit. My mental health has missed lifting.
Saturday, 29 December 2018
EMSKR: Stretches and exercises to feel youthful
Kind of a weird title I realize. I'm 31 and starting to feel my body getting tighter and less willing to do things I used to. I firmly believe that I'm at a point in my life where I can just accept the decline, or build habits to keep me feeling youthful. I already go to the gym and lift, but I don't have any flexibility component to my workouts.
Any recommendations?
Home fitness routines similar to P90X and Body Beast?
I've completed both P90X and Body Beast home workout routines, and now I'm looking for more workout and weight lifting schedules/worksheets that I can follow at home with just a set of free weights, pull up bar, etc.
I just want the worksheets themselves - not video content as I'm already familiar with proper weight lifting form and technique.
What are your best recommendations?
Surprised my Dad and came home from Australia (to Ireland) for the Holidays ❤️☘️
http://bit.ly/2GN5cG9
Friday, 28 December 2018
Cut or bulk
So I've just started weight lifting a few months ago and im about 16 percent bodyfat according to my Fitbit scale. I've heard about newbie gains and dont want to waste them by cutting. My goal is to get bigger, I'm 6 foot, 170 lbs. Kind of skinny fat body type. One day I wanna get shredded, but with the muscle mass I have now, I'd just be skinny.
Optimal routine?
I’ve been lifting for about ten years now but lately I’ve hit a plateau and feel like a beginner all over again. I’ve been lifting for so long without focus I can never reach my natural genetic potential. My goal is constantly changing between strength, size and leaness depending on how I feel at a give point in time. For example if I’m bulking and doing a hypertrophy program I’ll start to feel fat and cut. If I lift for strength I don’t get the pump and feel like I need to start body building.
My question is what are the optimal routines for someone who wants it’s all? I would like to big both big and strong with a decent bf percentage. I have a hectic schedule and can only hit the gym 3-4 days a week. In the past I have done PHUL, a workout routine’s upper/lower split etc. Should I be doing an upper lower split? Full body 3xweek? Should I be doing block, DUP or linear progression?
If someone could recommend simple tried and true routines I can focus on long term I feel like I can depend progressive over load and stop worrying about researching and changing my routine constantly when I’m feeling down.
I’m 29 years old 6’ 4” 215 pounds (def under 20% BF). I would like to gain 10-20 pounds of muscle while increasing strength over the next few years.
Thursday, 27 December 2018
Wew. New dad mod. What's up?
I requested this sub and I just got it. The dudes that were modding before weren't active anymore and there's like 200+ queue items I have to manually go through, so yay for that. But no worries, we'll get this baby up and running within no time. Just a spot of grease here and there, some cranking of the bolts and dads will be crying freely.
I generally mod with two core rules that I intend to follow here as well:
* Don't be a dick
* No Politics
Since it's a relatively big sub and there's a lot to do, there will be a zero tolerance policy regarding this, especially if you're a dick. Easy ban. Just no need for it here.
No politics because the rest of Reddit is already kicking each other over this and that's not what we come here for!
ANYWAY, let's have it. What's good, what's bad? Anything you want changed?
Thanks!
Hello! Thinking of switching program, help is needed! :)
Hello! So i wanted to switch my training program and want feedback with my new one!
Hello everyone! Hope everyone having a good day.
So i've been doing this full body workout split-ish routine with progressive overload as base for a couple of months now, and it's been working fine until recently, because i feel i dont hit each muscle enough to making it grow. If that makes any sense. It's basically split up into 3 workouts per week consisting of 2 schuedles. Workout 1 and workout 2.
Workout 1 is : Squat, bench, pull ups and tricep bench.
Workout 2 is : Squat, deadlift, military press, pull ups and lateral raises.
And the scheme is each week i switch it up so ie : Week one consists of workout 1.2.1 and next week is 2.1.2 and then i go back to 1.2.1.
Im wondering if an Upper/lower body split will work better? Where i train upper and lower body twice a week.
The upper body workout as of now im thinking will be :
Barbell benchpress
Incline barbell benchpress
Tricep benchpress
Pull up neutral grip
Wide lats pulldown
Bicep curl
Overhead press
Lateral raises
Facepulls
Lower body is still work in progress.
Anyway, do you think i will increase strenght better with this program or not? Progressive overload will of course be the base of the program.
I am 18 if that matters.
Can you get big arms just with tricep exercises?
I don't want to do bicep curls or pull ups. They screw with my wrists, and I'm a violinist.
I still want impressive arms though. Can I get those just using diamond pushups, and other pushup variations?
Wednesday, 26 December 2018
How do I know if I should Cut or Bulk?
I'm 22, 5'10, 177 lbs, around 20/21% BF
Since I moved to my universities campus, I have access to their gym and I started my first hypertrophic focused routine
I started the popular PHAT routine.
This is the first time I've ever trained so intensely (5days/week), how do I know if I should be eating a caloric surplus or eating under maintenance?
Dad's wiping away tears too (X-post from r/MadeMeSmile)
https://twitter.com/Bsinger51/status/1077689162004721664?s=20
Who can relate? Our children trashed the house.
https://www.youtube.com/edit?ar=2&o=U&video_id=56cmwPiQrVU
Tuesday, 25 December 2018
Twitter user @alecyewest gives his step-dad adoption papers for Christmas
https://twitter.com/alecyewest/status/1077615022375878657
Monday, 24 December 2018
Wish You a Merry Christmas I Kids Song & Tree Decoration
Hi Everyone,
Wish you all very happy and joyful Christmas.
I am mum of two lovely bumble bees, Ravia and Rivaan and run a Youtube channel. My channel is focused from toddlers to preschool and young kids who love to watch unboxing toys, amaze with surprise eggs, early learning such as number, colours, rhymes and have interest for indoor and outdoor activities. As a busy mom, I can understand how important it’s for other mums & dads to keep their kids busy through learning activities. I welcome you to visit my channel to experience fun activities with my lovely kids.
Please visit my channel and if you like the content, then please subscribe: https://www.youtube.com/channel/UCQr8l5rRh3LQ-YPpX7_xEVw
Merry Christmas
Wish You a Merry Christmas I Kids Song & Tree Decoration
Hi Everyone,
Wish you all very happy and joyful Christmas.
I am mum of two lovely bumble bees, Ravia and Rivaan and run a Youtube channel. My channel is focused from toddlers to preschool and young kids who love to watch unboxing toys, amaze with surprise eggs, early learning such as number, colours, rhymes and have interest for indoor and outdoor activities. As a busy mom, I can understand how important it’s for other mums & dads to keep their kids busy through learning activities. I welcome you to visit my channel to experience fun activities with my lovely kids.
Please visit my channel and if you like the content, then please subscribe: https://www.youtube.com/channel/UCQr8l5rRh3LQ-YPpX7_xEVw
Merry Christmas
Sunday, 23 December 2018
What would you do in my position? (Doing an extended fast but also Madcow)
I want to fast for health reasons not weight loss. Today was my first of at least 3, hopefully more, but my dilemma is with strength training. I like to lift heavy but I know this will be near impossible without eating. Starting tomorrow is my 5th week of Madcow where I'll be matching my PR reps. What would you do if you were me to maintain as much strength/muscle as possible?
I might just start Madcow week 3 over since it's probably easy to do without eating but I don't know how dumb that is
[META] No Wiki for new reddit mode?
I access the wiki with old reddit mode which works.
Want to know if there any plans to move the wiki to new reddit mode?
Nutrition
Hey everyone, I've started working out this year, for about 5 months now. 2 months really seriously, and I've been having a hard time with my diet. I went and got my macros from IIFYM, but I feel like I need an actual meal plan because I have a hell of a time figuring it all out by myself. So I was wondering if anyone had any suggestions on a website or personal trainer that I can talk to online about this. Where i live there aren't many, and I've seen one of the trainers at my gym and he sucks. So I'm not trying to get shitty advice. (I say he sucks because he gets a group of about 5 or 6 old women, has them do a circuit, but doesnt actually help, or tell them how to do anything. He just stands there doing nothing.)
I focus on one or two groups of muscles everyday but need help with lower body
My upper body looks amazing I was 5'7 104.3 lbs. when I started working out now I weigh 145 lbs. with a 5% body fat. However the problem is my upper body I am satisfied with since all my muscles look huge and are extremely cut. It is that my lower body I have no enthusiasm when I work it out. Mirror excersices I go hard af but when it comes to lower body I just have no motivation. Today at the gym a guy was talking to his friend how I look like a competituve bodybuilder but than the other freind pointed out my legs lol. If I can gain 5-10 lbs. in my legs I would be extremely satisfied since I will be starting medical school in less than a year and need a solid base.
I was just wondering do legs grow quick like shoulders and I alternate between heavy sets of 5×5 and sets that decline with 10 reps, 8 reps, 6 reps and 4 reps. If I workout my legs consistently will I be able to get it to a good size. I want to at least look like I workout my legs.
Saturday, 22 December 2018
Friday, 21 December 2018
Questions about this routine: (accessories for nsuns)
Main Goals are increase Strength in the Big 3 and OHP, gain mass and improve conditioning (hence the light cardio on rest days and ungodly amount of super sets) I'd rate my goals as being mainly strength, then hypertrophy and conditioning as secondary but still very important. Thanks!!
Hello Reddit!
Tl;Dr - I am doing the nSuns program (r/nsuns) and would like some tips reviewing how I have it all set up. Stuff in bold is what I have questions about mostly. 19M, 5'9, BW185, S355, B295, D405, OHP135. I keep my diet pretty clean and eat a lot (4000 calories), and I get 8-10 hours of sleep a night. Any input is appreciated, Thank you!
First some context: I am a 19 year old college student who began lifting last January. I Did Starting Strength for about 5 months and then changed over to nSunsLP (r/nsuns for those interested). I began with the 5 day program but changed over to the 6 day deadlift routine in early June. I have since tweaked things here and there and played around with accessories finding what I like and don't like.
Below is my newest set up of the program, but I am a little stuck on the accessories because I am inclined to want to add in too much stuff which might impede my recovery or be detrimental to gains. I have highlighted in bold all the stuff I have questions about, so any tips or input would be massively appriciated
My stats which might be relevant: 19M, 5'9, BW185, S355, B295, D405, OHP135. I keep my diet pretty clean and eat a lot (4000 calories), and I get 8-10 hours of sleep a night. Any input is appreciated, Thank you!
So my main Questions:
-
The stuff in bold
-
Is it too much Volume
-
Is there stuff in there that I don't need, are there any important things I am missing
-
I have the program set out over 8 days instead of 7 so I can get an extra rest day in, is this necessary?
-
I intend to do light cardio (~2 mile jog) on my rest days, will this impede my recovery? I usually jog ~2 miles on Sunday mornings as well, after I get up.
Day 1
Bench is super-setted with Woolham Rows for sets 1-5 and super-setted with Cable rows for sets 6-8.
OHP is super-setted with Pull ups
Hammer Curls are super-setted with DB french Press
Face Pulls aren't super-setted with anything
-
Bench Press (paused)- (65% x 8) (75% x 6) (85% x 4) (85% x 4) (85% x 4) (80% x5) (75% x 6) (70% x 7) (65% x 8+)
-
Woolham Rows (Warm up with a light set of cable rows) followed by a 5x5
-
Cable Rows (close grip) 3x8-12
-
OHP (Paused) - (50% x 6) (60% x 5) (70% x 3) (70% x 5) (70% x 7) (70% x 4) (70% x 6) (70% x 8)
-
Weighted Pull Ups - Warm Up, followed by 4x5 and then 3x8-12 with a lighter weight
-
Hammer Curls (super-setted with) DB French Press Unsure what rep/sets to use. I am thinking maybe warm up, then 3 heavy sets (~5 reps each) then 2 or 3 lighter sets of 8-12 reps
-
Face Pulls 3x8-12
Day 2
DL is not super-setted,
Front squats are super-setted with Glute-Ham Raises,
Bar hangs are Super-setted with Cable Curls
-
Conventional DL - (75% x 5) (85% x 3) (95% x 1+) (90% x 3) (85% x 3) (80% x 3) (80% x 3) (80% x 3) (70% x 3+) I Have changed the last 3 sets from 75%, 70% and 65% because I just found them too easy. Is there any issue with this?
-
Front Squat - (35% x 5) (45% x 5) (55% x 3) (55% x 5) (55% x 7) (55% x 4) (55% x 6) (55% x 8) Percentages of Squat training max
-
Glute-Ham Raise 4 sets of at least 5 reps (Can only do 5-7 reps at the moment so will adjust when I am better at these)
-
Dead Hang From the pull up bar, 3 sets for time (increase time each week)
-
Cable Crunch 3 sets of 12-15 reps
Day 3
OHP is super-setted with Neutral Grip Pull ups
Incline Bench is super-setted with Pendlay Rows and then super-setted with cable rows once all the Pendlay row sets have been completed
DB curls are super-setted with dips
Face Pulls are not super-setted with anything.
-
OHP - (75% x 5) (85% x 3) (95% x 1+) (90% x 3) (85% x 3) (80% x 3) (75% x 5) (70% x 5) (65% x 5+) I am considering changing set 6 to be the same as sets 5 and set 8 to be the same as 7 and set 9 to be at a higher percentage
-
Weighted Neutral Grip Pull ups Warm up, followed by 5 sets of 5, then 3 sets of 8-12 with a lighter weight
-
Incline Bench - (40% x 6) (50% x 5) (60% x 3) (60% x 5) (60% x 7) (60% x 4) (60% x 6) (60% x 8) I do these with a Closer grip and slight pause.
-
Pendlay Rows Warm up with a light set of Cable Rows. Followed by A 5x5 or 4 sets of 5
-
Cable Rows 3x8-12
-
DB curl super-setted with Dips. Unsure of the reps scheme to use here, I am thinking something similar to the hammer curls on day 1 for DB curls. And a few heavy sets of dips, followed by a few lighter sets with higher reps. Something like warm up, 3x5, 3x8-12
-
Face Pulls 3x8-12
Day 4
Rest Day
Day 5
Squats are not super-setted,
Sumo DL Could be super-setted with Bench Hamstring Curl but I am unsure whether to do so or not.
Bar Hangs and Cable Crunches are super-setted
-
Squat - (75% x 5) (85% x 3) (95% x 1+) (90% x 3) (85% x 3) (80% x 5) (80% x 5) (80% x 5) (70% x 5+) I have changed the percentages from the program slightly as an experiment. Do you think that this will cause any issues?
-
Sumo DL - (50% x 5) (60% x 5) (70% x 3) (70% x 5) (70% x 7) (70% x 4) (70% x 6) (70% x 8) I am considering changing the percentages here by slightly increasing them, thoughts?
-
Bench Hamstring Curl Unsure what sets and reps to use here
-
Dead hangs from the pull up bar. 3 Sets for time Am considering changing up this exercise on this day by doing the sets for less time but adding weight to my waist with a dip belt. Is this a good or bad idea?
-
Cable Crunch 3 sets of 12-15 reps, with 75% of the weight used on Day 2.
Day 6
Bench and Woolham Rows are super-setted, when all the Woolham Row sets have been done, the remaining bench sets are super-setted with cable rows. I may change this so that the super-setting only starts after the heavy 1+ bench set
I am unsure how to organise the other supersets, but am currently thinking of doing giant sets that include the Close grip bench, chin ups, shoulder DB press and possibly more all in one go, thoughts on this?
-
Paused Bench Press - (75% x 5) (85% x 3) (95% x 1+) (90% x 3) (85% x 3) (80% x 5) (80% x 5) (80% x 5) (70% x 5+) Percentages changed in the same way as Squats
-
Woolham Rows (Warm up with a light set of cable rows) followed by a 5x5 Possibly at a lighter weight than the 5x5 on day 1
-
Cable Rows (close grip) 3x8-12
-
Close Grip Bench Press - (40% x 6) (50% x 5) (60% x 3) (60% x 5) (60% x 7) (60% x 4) (60% x 6) (60% x 8) I am considering changing the rep scheme here, although that would be getting rid of a large part of the original nSuns program
-
Weighted Chin Ups, Warm up, followed by 5 sets of 5, then 3 sets of 8-12 with a lighter weight
-
DB Shoulder Press 3x10
-
Rear Delt Fly (For shoulder health, instead of face pulls on this day)
I am unsure how to sort the super-sets for those last 3 exercises, and don't know what rep schemes to use
Day 7
Currently Paused DL are not super-setted
Front squats are super-setted with RDL
Bar hangs are super-setted with Cable Crunches
-
Paused DL - 8 sets of 3 at 75% of Training Max
-
Front Squat - 6 sets of 3 at 65% of Squat Training Max
-
Romanian DL Currently I have these programmed at 3 sets of 8-12, although I could change this, any recommendations?
-
Dead hangs from the pull up bar, 3 sets for time with no added weight. Increase time each week.
-
Cable Crunch 3 sets of 12-15 reps
I am also considering increasing the Paused DL and Front Squat percentages further depending on how the working weights feel in the coming weeks.
Day 8
Rest
Resource suggestions?
Hi I'm just starting to workout for the first time really ever and know very little about anything regarding moses, workouts, weights, etc.
I know theres a lot of bad information out there, so I wanted to take suggestions on what some of the more popular resources I could use.
I am looking to create a workout routine mainly, or looking for a solid go to routine. Plan on going pretty hard 3 or 4 times a week. I'm 5'9", 70 KG, 5% BF if it matters. I plan on doing research on the various muscles/workouts as I go along to adjust my routine to fit me best.
Any advice is appreciated. Thanks.
The Dad Show starring Ed TenNapel (father of the guy who created Earthworm Jim)
https://youtu.be/FlTS7PnnfOQ
Thursday, 20 December 2018
Advice on bench press injury
I was bench pressing today ( 4 sets of 9)
On my second set, I felt a super sharp pain under my right armpit during the upward press which caused me to postpone my workout. I'm thinking it might have been a rotator cuff injury. I've never experienced anything like this before, and I have been weightlifting on and off for almost 15 years.
Any advice on what I should do? I don't believe the injury is that severe, I have full range of motion right now with very minimal pain.
Wednesday, 19 December 2018
A chimpanzee living at a zoo in Miami was reunited with his former foster parents
https://ift.tt/2SZImw5
Can I substitute the incline bench for flat bench for strength?
I am wondering if I can substitute incline bench for flat bench for my strength program. The problem is the flat bench hurts my shoulders. Not during the lift but later on in the day and especially the next day. I have 42 year old shoulders and a lifetime of manual labour.
The incline bench feels much better even at the same weight of the flat bench.
Why do people say bodybuilders are weak, are "just looks" etc.? Aren't they literally stronger than powerlifters at the rep ranges they train at for the exercises the train?
Sure, a powerlifter is probably going to have a better 1 rep max deadlift, bench, and squat, while simultaneously perhaps not "looking as strong". But wouldn't a bodybuilder be able to use higher weights if the task instead were to do 5x20 reps of dumbbell shoulder press followed by 5x20 reps of lat pulldowns, with 45 seconds rest in between each of the set of an exercise? I mean it's not like the human body is just f**king around when it's making these visibly large muscles - there is definitely some actual purpose, correct? Aren't a bodybuilder's muscles more adapted to handling situations in which one would feel a "pump"?
Tuesday, 18 December 2018
Monday, 17 December 2018
My knees...
Ok guys i’m running out of things to fix this problem. I’ve been an avid gym rat for about 5 years but didn’t get serious about strength until about the past year and a half. Last winter I wanted to bring my squat up for obvious reasons. I found a great program. (i think it was called 7/13 or something along those lines, pretty much lots of volume that tapers to a 3 rep max over the course of about 4 months).
Anyway, it def worked and my front and back squat went up. The problem was that after the first complete cycle I noticed my knees were really starting to feel it. I’m not new to listening to my body so I immediately took some time off and tried to start paying a lot more attention to my form and not caring at all about weight. Even just the movement seems to aggravate it and i just cant seem how to adjust my stance/positionioning/cues to not have knee trouble. A big problem is that during any exercise i don’t really feel it but a few hours afterward the aching sets in.
At this point i don’t squat at all bc im so scared of making the problem worse bc my knees STILL are a problem. it’s not that there’s any sharp pains or anything it’s just this constant aching that i get throughout the day that is really starting to burden me. I’ve taken multiple bone and joint supplements that people have sworn by; turmeric, boswellia, glucosamine, animal flex, etc. and some will work temporarily and then it’s like it stops working at all. the best thing i’ve found with immediate relief is a CBD topical but like most things its effects diminish quickly.
I really want to squat and just be able to train my lower body again to make gains but the fact that i’m 24 and having this persistent aching is something that i don’t want to push bc i know that training smart is the key to longevity.
sorry for the long post but i’m just looking for any feedback from guys with this issue bc most of what i read online doesn’t describe the type of knee pain(achey) that i have. i know there’s gotta be something i’m just not dialing in on given that I don’t ever try and push crazy weight and am relatively young.
Newb advice
Looking for some guidance. I walk into the gym and have no idea what I should be doing. Background: I ride bike, 3-4k miles per year and want to get into racing. I workout 1-3 times per week at Orangetheory. Usually Tue and Thur evening and early Friday morning. My friends got me a membership for a local gym, and I want to put it to good use. I can get to the gym on Monday and Wednesday morning, and hopefully one day on the weekend. I know I want to squat and deadlift to help with strength on the bike, but what else should I be doing??? Can someone point me in the direction of a good plan for me? Primary goal is strength overall. Not looking to gain too much mass, but wouldn’t complain if I did. Side note: I’m doing 16:8 IF 4-6 days/wk and have been in ketosis since August (for diabetes), and a little concerned about overdoing it. Orangetheory leaves me a little sore on occasion.
Sunday, 16 December 2018
Grip Training.
Picking up a pair of COC grip trainers soon. Not sure if I should go for the beginners set or the men’s set. Regular weightlifter but want to improve my grip strength. Also - How do you guys go about training your grip strength with grippers like these?
Saturday, 15 December 2018
Resisted Sprint Training - Why to do it and some ideas for implementation.
https://youtu.be/1WMwpEFKKS8
Thursday, 13 December 2018
Wednesday, 12 December 2018
Tuesday, 11 December 2018
Best time of the day/week to test 1RM within a program?
I'm running Madcow M/W/F with a lot of other work + other work on Tuesday and Thursday (rows, pulls, chins, arms). I like to test my 1RM sometimes but when's the best time to do so? Does it matter and can I do it on rest days or is it too much strain?
Looking for advise about creating a strength training program.
Hi! I am a long distance runner who needs to start strength training to avoid overuse injuries and just to be an overall bad ass bitch. My plan is to strength training 2-3 times per week for about 45 mins, so keeping it pretty casual. I have 2 questions if anyone has the time to answer:
- Is it important to repeat a quick routine a few times within 1 workout session (doing reps) or can I just do legs for 10 mins, abs for 10 mins, etc., and then call it a day?
- Can anyone recommend any reputable websites/blogs to get basic info about strength training?
Thank you!
p.s. I wish I could edit to the title to ADVICE but I'm having technical difficulties.
Trap (hex) bar deadlift carry over to conventional deadlift.
Ive been doing trap bar pulls lately and i have wondered if this will have any carry over to my conventional pull. Ive heard some say yes and some say no, so i figured id see what yall have to say.
A few months ago i was conventional deadlifting 485lbs for 2x3 touch n go, and i pulled 515lbs with a trap for a 1rm.
Now, im doing trapbar deadlifts and last week i did 535lbs for 2x3 touch n go.
I know that they are two different lifts but when i get my trap bar to 600lbs then i should surely be able to conventional deadlift 485lbs with much more ease right?
Im also still doing conventional deadlifts with bands at about 60% of my 1rm on fridays.
Am I lifting ok?
Have not been weight trained in many years. Just been doing endurance. Doing barbell strict press with 30kg. Body weight 73kg. Is this poor, average or good. What should I be aiming to lift of my body weight?
Monday, 10 December 2018
My dad seeing my sister for the first time on her wedding day...warms my heart
https://ift.tt/2C3svqP
Powerlifting without a belt?
How should you work your stomach without a belt? When wearing a belt we do this thing called bracing. Now if we don't what do we do? Do we stomach in or what?
Sunday, 9 December 2018
Its really frustrating.
Its really frustrating. I have been training , not regularly thought for the best part of one year. And my progress is extremely slow. I started with a 60 pound barbell squat, now using the rack with 25 pound plates and bar. I haven’t lost much weight, although I have been eating right and my strength is not increasing.. I am thinking of quitting weight training for good. And saying good bye to my fitness goals. I know I have a lot of issues-kyphosis, flat feet, week core...but what the hell.
can you make up for insufficient protein in the weekdays by eating more protein over the weekend
context: I'm in an army camp and the food they serve here is really low in protein
Saturday, 8 December 2018
How long to wait after eating cheat meal before workout?
How long does it take to digest after eating an unhealthy meal like KFC for lunch before I can go to the gym and get an intense workout in?
Friday, 7 December 2018
Thursday, 6 December 2018
Trying to be ok with weight gain
I’m female, late 30s, 5’7”. I’ve been lifting moderately for two years, nothing really heavy though. When I started, I weighed 145. Now, I weigh 153. Some evenings I’m up to 156.
My clothes fit better, I’m stronger, and my physique has improved.
The scale though. It’s really hard to take sometimes. I would stay off of it completely, but I’m afraid of hopping back on it a year from now only to find I’m up 20lbs.
How do you overcome this? Bonus points for female perspectives.
Legs cramping
Whenever I train legs I have to be really cautious about how much weight I move because if I lift anything heavier than what I’m used to I get cramps. They can be in my quads, hamstrings, glutes, basically all over my legs. Once they start cramping the workout is basically shot. I can’t figure out why this is happening. I don’t use excessive weights. For example I usually leg press between 120-140 pounds. I only squat like 40-80 pounds. I’ve had my blood screened and my electrolytes were normal. What’s going on here?
EMSK how to survive up-close enounters with black bears: If they charge you, it's likely a bluff; you should stand your ground (as demonstrated by this woman)
https://www.youtube.com/watch?184=&v=Bkwy0scRXBU
Looking for a Home Based Program
Hello, our community gym closed down last month, now I'm looking for a new one. While I'm on the hunt, I'd like to ask if there are any good home based programs I can do for strength training (if there's such a thing), or at least to keep in shape. I'd appreciate any recommendations in gears, programs, apps, etc. Thank you in advance :)
Wednesday, 5 December 2018
Idk if this completely fits in this sub but we all need to be reminded of this.
https://ift.tt/2PlGQ5c
Tuesday, 4 December 2018
Stuck in a plateau
For close to a year now I’ve been in a plateau on my bench press, I weigh 160 and my max is 260, for close to a year I’ve been stuck at 260 and haven’t made any improvement, any suggestions on how to increase my bench or maybe a program ?
Posting GYM PRs in instagram bio?
Do people think you're a douche if you post your lifting numbers in your instagram bio? Ive seen people post some and I'm w/e about it and thought it'd be cool if I did it too. In the back of my head I feel like people would look down on it and think you're trying to show off though? Even if the numbers aren't insane. Also if you posted your body weight with the lifts is that even worse? What are your guys thoughts?
Strength training programs for back?
Tl;dr: anyone have a place where I can get some good strength training regimens?
So for the last six months I've been doing the same routine: 10K run (Monday); weightlifting and bike (Tuesday); interval run (Wednesday); weightlifting and bike (Thursday); and a 5K run (Friday). My weightlifting is only comprised of the bench press and dumbbell curls. Three sets of five reps, not including warm-up and cool-down sets. I burn, on average, a thousand calories a day.
The good news is my strength has indeed increased (my max bench went from 180 in June to 255 now), as has my speed. However, after an initial plunge, my weight has steadily increased. I don't worry about my weight too much normally, but with the increase I've started to feel slower and just "gross" lately. I went to a trainer yesterday, and found my body fat percentage to be 23% (actually worse than when I started working out regularly) which is absolutely discouraging given how much I've been working out; but it explains how I've been feeling.
We went over my lifestyle. She suggested I eat more, ironically (right now I eat one, or maybe two, meals a day). Then she mentioned my cardio - she said I need to cut back to twice a week cardio, and start serious strength training three times a week. Specifically, she called out my weak back after we did some work. According to her, my endurance and core are strong, but my back and neck muscles are super weak.
So, as the tl;dr above states, what's a good source for strength training regimens I can begin to implement for three days a week? I'm not looking to get a six pack or anything like that, but I want my body in good condition so I can feel good - preferably want to get my body fat back into the mid-teens, though I know I'm fighting genetics at this point.
Monday, 3 December 2018
Slight shoulder pain
Hey everyone,
I'm fairly new to weightlifting, been going at it for a little over 2 months and I'm finally seeing some results. It feels great and I love going to the gym, but, last week I noticed a slight pain in my left shoulder that won't seem to go away. I've had to learn to improve my form over the weeks so poor form early on might be a contributing factor.
I did one shoulder workout despite the pain and the workout wasn't harder than normal and the pain didn't increase or anything, it's just a slight pain that always seems to be there even when I'm not working out. I thought this was kind of weird so I'm wondering if I should stop lifting for a while. I really don't want to stop cuz I've developed a pretty good habit of it but I don't want a torn rotator cuff or anything like that. Are there workouts I can still do safely for a while instead until the pain goes away?
Sunday, 2 December 2018
Do you ever get to a point where you feel "strong"?
I realized something about myself the other day and was wondering if anyone else is like this. I'm a Male 38yo 230lb currently have a 1235lb total (440 squat, 330 bench, 465 deadlift) When I started lifting again 3 years ago, (after about 10 years of beer, pizza, and the couch), I thought that once I got a 1k total I'd be "strong". Then it was a +300 bench and +400 squat and deadlift. But what I found is that every time I hit a goal I almost feel like "well if I can do it now it can't be that big of deal" That's not to say that I don't get excited when I hit PRs, it's just that it doesn't last long and I'm always chasing the next one. I guess it's not a bad thing because I have long term goals that I'm not even close to. I just thought I'd feel "strong" by now. Anyone else feel like this, like you'll never really be satisfied with where you are right now?
Saturday, 1 December 2018
Dizziness and wobbling after deadlift
I was texting my one rep max (still weak at 225 pounds) and i pulled it but in the way down I veld extremely dizzy and almost fell over. As I pulled it, it was ok but this happened on the way down.
Now I’ve been working up to it and did 215 x 5 before with about 4 min of rest.
I’m a novice and have never experienced this before. Is this normal? Should I have packed it up and gone home or continued with my workout?
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