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?
Friday, 30 November 2018
Improving Grip strength
I was looking into adding some implements to my current list, I have grippers and the Fat Gripz. Have any of you guys heard of the i-beam cable attachment? The claim behind this product is, having stronger fingers leads to a better grip. Any suggestions? Thanks
Thursday, 29 November 2018
West Gemini Works With Proofs....
WEST IS A PROFESSIONAL HACKER THAT SPECIALIZES IN EXPOSING CHEATING SPOUSE,AND EVERY OTHER HACKING RELATED ISSUES. HE HELPS CATCH CHEATING SPOUSE BY HACKING THEIR COMMUNICATIONS LIKE CALL, FACEBOOK, TEXT, EMAILS, SKYPE AND MANY MORE. I HAVE USED THIS SERVICE BEFORE AND HE DID A VERY GOOD JOB, YOU CAN CONTACT HIM ON HIS EMAIL : westgemini4@gmail.com
Wednesday, 28 November 2018
Creatine or not?
Back to weight training after a few years away. Currently doing GZCLP and loving it. Late 40's slightly overweight but reasonably fit. My goals are building strength, losing a bit of my paunch and keeping in shape for the sports that I like - skiing mountain biking... How much difference would it make to my program to add Creatine as a supplement?
Dad gifted with a puppy named Lumo, after his two dogs Lucy and Nemo passed away.
https://www.youtube.com/watch?v=LihlGBZujN8
Dad gifted with a puppy named Lumo, after his two dogs Lucy and Nemo passed away.
https://www.youtube.com/watch?v=LihlGBZujN8
Starting Bar height for overhead press ?
I do a OHP and I put the bar at around my neck height,i planned on changing this to around sternum height to get more ROM. Is it okay to do this or is it not recommended (E.g. Can it cause health problems such as impingement, etc) ?
Good Reasons for Dads to Spend Quality Time with Their Toddler - ADadsGuide.org
https://ift.tt/2KFpUWK
Tuesday, 27 November 2018
If novice lifters can theoretically make full recoveries in 48 hours, shouldn't beginner routines more utilize this for deadlifting?
Hear me out. Deadlifting works the full body and really helps strengthen a lot of weak points. It's fairly difficult to progress later on because you should only do it once a week. For true novices, the recovery of all muscles are assumed to be full after 48 hours. Therefore, why not have them deadlift 1x5 or even 2x5 twice a week while they safely can?
Monday, 26 November 2018
Motivation?
Currently in year 12. In year 8 I worked out for about a year Year 9 on and off for a year Year 10 - 11 really started putting on muscle and looking alot better. Was absolutely SMASHING my body 3 days a week. Every rep until failure.
It was always hard but I wanted to become something so badly that I was able to push through.
Now I'm in year 12 and I have stopped working out and eating entirely for about 6 months. I have that goal of who I want to be but lately It has been harder than it ever was. For months I've been writing food/workout/motivation programs to follow but I just fucking cant start working out. I have no idea why, it always used to be do-able but it seems so out of reach now.
I'm not entitled to receive any motivation but I feel so fucking stuck right now that If ANYONE had some advice I would love to hear it.
Note: I've always said to myself to start you just have to do it. Nothing more. But It just feels like I cant..
Has anyone been through similar? If so what helped you? Thanks alot guys n gals :)
Sunday, 25 November 2018
Very dumb question regarding dip bars
I have dip bars that look like this with the bars facing out at an angle. I've been doing dips facing away from the power cage in the picture, so my grip would be pointed out away from my body.
I see people online doing the opposite though, where in the pic they'd be facing the cage. Am I supposed to be doing it that way or does it matter? I ask a lot of simple questions on this sub but no one seems to mind, so thank you in advance for being helpful
Hardgainer diet (Hardgainers only)
How many scoops of whey protein post-workout did all of you hardgainers start with?
Saturday, 24 November 2018
Is there any real purpose in training biceps from strength perspective?
I like to isolate triceps once a week to help with the big 3, but never train biceps cause I don't really see the point. All they do is work as a stabilizer from my understanding. Should I train them?
Super weak beginner
Hi! I’m 20 yo and I’ve been wanting to get a solid weight lifting routine down. Problem is I am too weak to even carry the barbell bar (with no weights added) and so I can’t perform a lot of the basic compound movements. What are some of your recommendations so I can work my way up to using the barbell bar? Appreciate any feedback I get!
Friday, 23 November 2018
Post workout meal necessary?
I workout really late and go really hard. Deadlifts, squats and may compound movements. I was wondering if it is ok to go to sleep right after without eating anything after a workout despite my glycogen levels being depleted and being hungry. I will take a protein shake tho
Shouldn't the opposite of a drop set be the better way to increase strength?
My understanding of how muscle fibres are activated when lifting is that it's all or nothing for each individual fibre, and that a varying number of fibres will be used depending on how heavy the lift is. If you need 100% of your available fibres to lift 100 lbs on a given lift, then theoretically 50 lbs is going to use somewhere around 50% of the available muscle fibres. Fibrillic hypertrophy (strength gains) occur when those fibres are activated and stressed. That's why lifting heavy makes you stronger.
So, assuming I have that all correct (despite being grossly oversimplified), drop sets should be largely a waste of time, right? You lift your normal heavy sets, activating and stressing muscle fibres, and then drop the weight down after you're fatigued, activating less muscle fibres. Seems like it should be pretty ineffective.
Wouldn't the opposite be better? Say you're lifting at your 5RM (100 lbs for my example). Once your sets are over, you allow yourself to rest a little, get your ATP back, and then try to kick out a 1RM set at 115 lbs. This should activate more muscle fibres than your 5RM set was activating, and stimulate muscle growth more than lowering the weight.
Am I wrong?
Thursday, 22 November 2018
What would you say is some essential literature for overall strength training and self-programming?
Is it unironically Starting Strength? As controversial as the routine itself is, I heard the book is loaded with essential info. But will it help me learn the ins and outs of programming my own routine?
Good Condition / Battle Ropes
Looking to get a set of 1.5" 40' conditioning ropes for at home. Prices from different companies seem to vary from $50 (https://www.titan.fitness/strength-equipment/battle-ropes/40-x-1-5-battle-rope-black-poly-dacron.html) to around $170 (I can't find that example right now), which is frustrating. Do you have personal experience with any that you love or wouldn't touch again with a 10' pole?
Wednesday, 21 November 2018
Help me get a complete leg workout and make my leg great again
Had knee surgery, meniscus is stitched should be able to sort of do everything again now ( build it up slowly)
But i seem to have another problem, at least i have Patellar tendonitis and maybe the surgery wasn't successful, i have no clue but my knee isn't working properly yet even after 6+ months of daily rehab, its clicking and at some times it feels like a tendon just gets stuck and needs to pop loose again.
The more my leg is irritated the more often the tendon gets stuck and the harder and more bothersome it needs to pop back in place. I just hope its not a piece of the meniscus.
There is almost no pain with the popping, but its quite scary and gets worse when my leg gets irritated so just training through it doesn't seem like an option.
My leg that had surgery is still much smaller than my other one which might be due to some (unrelated) nerve damage.
Anyway want to make my leg great again.
Deadlifts are a no go, after a couple of reps with a light weight the tendon gets stuck, squats the same.
Full range leg extentions to a lesser degree, so some days i can do them full range.
So what i am doing now:
*Leg extention machine, sometimes full range lighter weight and usually i do the last 30 degrees to hit the vmo.
*Hamstring curls on a seated machine but just started doing them standing on the leg extention machine.
*Weighted leg raises, i put a 5kg bag on my foot and flex the quads raise the leg and hold for 3 secs for reps, just switched to basically doing the same but with a cable attached to my ankle and sort of kick out.
*Hip thrusts
*Supermans
*Single leg reversed deadlifts no weight, cant even hold my balance on the one leg
* Sometimes some kettlebell swings where i only bend my knees slightly
*Standing calves
*Seated calves
*Glute medius weighted leg raises
Am i hitting all the muscles of my leg? Do i need some additional adductor work? I need to get a strong and bigger leg asap. I feel i am lacking stability should i try some unilateral work, or will the stability come with the exercises i am currently doing? Suggestions?
Going through some Stanley Cup highlights and Oshie and his dad always choke me up
https://youtu.be/e4JntDfDs7I
Tuesday, 20 November 2018
Son pays off his parents' mortgage as a Christmas present
https://www.youtube.com/watch?v=kAOm3APJopM
x-post /r/mademesmile. Finding out he is going to be a grandpa for the first time
https://ift.tt/2OUjaoh
dumbbell overhead press stalled reps
І dо thіs ехеrсіsе wіth dumbbеlls аt hоmе аnd hаvе rеасhеd thе mах dumbbеll wеіght І hаvе whісh іs 24kg, sо whаt І dіd іs іnсrеаsе rерs іnstеаd. І саn сurrеntlу dо 4х7 but рlаnnеd оn іnсrеаsіng tо 4х8 but І саn't mаnаgе tо rеасh 8 rерs. І'd rаthеr nоt lоwеr wеіght, whаt еlsе wоuld уоu rесоmmеnd dоіng thаt wоuld hеlр іnсrеаsе rерs fоr DВ ОНР? Maybe increasing calories?
New Strength or Size training?
I've been working out seriously for about a month now after kind of screwing around for a few months. But I was wondering if I should train for size or strength right now? I want to look good, but I want real strength too. I know I'll make all kinds of gains in the next year. Just wondering what y'alls perspective was. EDIT: I forgot to mention my gym doesnt have a bench or a squat rack, we only have a smith machine. I've read that it's not as good as the regular bench or squat rack because of your stabilizing muscles.
Monday, 19 November 2018
RMG Special Edition – The Family Man
https://www.youtube.com/watch?v=CPiJ59Pwaec&feature=push-lbss&attr_tag=Hvw4IL7ipXvHM9K9%3A6
Post-SL, what regiment to follow just to maintain size?
I finished SL, and I'm feeling pretty good about myself. It's been a long journey losing almost 100 lbs and becoming the strongest me I've ever been in just a year. Hit my GW two weeks ago.
However, I don't want to move on to a more intermediate lifting program because I'm not looking to become extremely buff. To add to this, I just bought a couple expensive bespoked suits for a new job, and I don't want to become too large for them. I'm happy with where I am and want to remain healthy.
So where do I go from here? Do I just lift my current weights in perpetuity? Do I reduce my gym visits to once a week with slow progressions? Is there an alternative workout that will keep my in shape, but minimize getting too large? Should I switch to cardio? Are there "toning" regiments as opposed to strenght/atrophy regiments? Is maintaining a lot easier than I'm making it out to be?
I think I could still safely do linear progressions for a few more months before I'll start worrying about my clothes, and I want to know what to do at that point.
Sunday, 18 November 2018
Which weight lifting tracker app to y'all use?
I would like an app which provides graphic representations of my gainzzzz. Any suggestions?
What the difference between 40lbs everyday items and 40lbs weights/dumbbells?
I’m not sure exactly where this goes, but this seemed like a close enough topic for this subreddit? I’m applying for a job where I’ll have to be carrying tons of large items, the listing said I’d have to be able carry around 40-45lbs. The problem is I can barely even pick up a 25lbs weight, much less a 40-45lbs weight. But I googled items that are 40lbs and things like, a large bag of dog food or a 3 year old child or a canoe, came up; and while I’m not the best at carrying those things -I know I have an easier time picking those items up than a weight. So, what would be the reason I could lift a 40lbs bag of kibble, or a toddler, but not a 40lbs dumbbell? What’s the difference? Weight distribution?
I need help creating a workout program
I have about 3-4 days a week to workout, ~1 hour. I'm 18 and searching for a program to get a nice looking body, not body builder, actual strength doesn't matter as much as visual. I know it'll take work but I need guidance. I'm 181 and 78 kg. Can anyone help me set it up?
Saturday, 17 November 2018
Starting strength/Stronglifts question - How should I put my exercises in order?
Hi, I will be starting the Stronglifts 5 x 5 next Tuesday (as a novice and light lifter) and would like to know how should I put my exercises in order in a 2 sessions a week schedule - 3rd day being for yoga/BJJ.
After extensive research, I learned that heavy squat and deadlift on the same day would be detrimental to my progress and, on the same day, should do one and a variation of the other (then switch it for the next session). Anyways, I managed to put together the following:
Thursday:
- Front squat
- Bench
- Deadlift
Saturday:
- Deadlift
- Bench
- Back squat
Thanks for your responses.
Thursday, 15 November 2018
Getting sore from deload week
Hi everyone. I’m currently doing a deload week in which I do about 50% of strength and about 75% of my usual sets, but for some reason I am noticing I am getting more sore than average. Is it because with lighter weight I get cleaner form?
Tuesday, 13 November 2018
Good routines to get started?
I just started testosterone and my Dr. told me to be careful about strength training, because my ligaments could tear if I go too fast. I'm just starting to get active after a sedentary lifestyle. I currently weigh 280 pounds.
So, any advice on what to do at the gym that will get me strong but not super buff? Just toned and in shape. I'm 100% lost on routines, machines, whatnot.
No increase in strength for weeks
I've been doing practically the same weights for 2-3 months now, they've been just as difficult every time and I do them to near-failure with muscle-fatigue and struggling on the last reps, but haven't been able to increase the weight. I've tried forcing it, but usually sacrifice form or fail on the last rep. I've been eating 1g of protein per pound and getting 8 hours of sleep a night.
I've been following this program pretty closely. People say increasing 2.5-5 lb a week is slow, but it takes me months and I've only been training for a year. Is there something I could be doing wrong?
I look more toned, feel stronger, and visually have more defined muscles yet my body fat percentage has increased and muscle mass has decreased?
I am so confused. My measurements don’t make much sense to what I’m noticing/people have been commenting on.
Does anyone have an explanation?
Food For Child
There are obvious differences in the roles mothers and fathers play in the household while raising children. One thing is for certain however; your child must eat.
We are a baby formula household so that job can be shared by both me and my wife. I have to say that feeding your child is one of the most rewarding (although often frustrating) tasks you can do as a parent.
[more]
How to get strong fast
I have about 7 weeks left before I move to a different country and start a new chapter in my life and want to get as fit as I can before I leave. Was doing SL for about 6 months consistently before an injury that left me pretty much stagnant for the last 5 weeks. Was thinking of continuing SL 3x/week and adding HIIT 2x/week. Any thoughts? F, mid-20s, 145lbs.
Monday, 12 November 2018
Sunday, 11 November 2018
Friday, 9 November 2018
What are some advanced novice/intermediate powerlifting routines that still treat the OHP as a main lift?
I was really interested in Jonnie Candito's 4 day linear program but then saw how the OHP was incorporated. In fact it's not incorporated at all, just two slots a week for "shoulder exercise" and only 16 working reps combined.
That makes sense from a power lifting standpoint, but I just want to be strong on all compounds and don't plan on prepping for a meet any time soon. This is Candito's Strength/Control program. I either want to tweak it or find something similar out there that was created when OHP was still a competitive lift
Strength level
I'm 66 kg which is like 150 lbs? I've got no idea on my strength levels compared to others my weight and I hope someone here could rate my relative strength.
My lifts: Bench Press: 85 kg x 4 Squats: 105 kg x 4 Deadlifts: 115 kg x 5 Overhead Press: 55 kg x 6 Pendlay Rows: 60kg x 6 Weighted Dips: 25 x 8 Weighted Chins: 15 x 5
Thursday, 8 November 2018
Should you do cardio when looking to build muscle and strength?
Your goal is to build muscle and strength, right?
But you don’t want to get fat in the process, so adding cardio makes a lot of sense as it should keep fat gain in check during a lean-bulk. But you’re confused…
On one end you hear the recommendation that you should perform one hour of low intensity cardio multiple times per week during your lean-bulks in order to stay lean.
While on the other end you hear the recommendation that you should avoid all activity outside of lifting weights, especially cardio, as this will harm your gains in muscle mass (and strength).
Confusing right... I totally agree.
So, who’s right?
Well, I just researched the web about this and it looks like it's smart to do at least a bit of cardio when bulking. More specifically, there seems to be six benefits.
However, not all cardio are created equal either, as some are better than others when the main goal is muscle growth.
I put everything I could find together in a blog post and video that you can find here:
https://www.ironbuiltfitness.com/should-you-do-cardio-when-bulking
Let me know what you think guys! :)
Gyms where people make friends???
This is kind of a cheesy question, but sometimes on YouTube and different places I'll hear people reference all of the friends they've made at the gym, like it's a community of some sort. I go to LA Fitness and have been for years, and I have never made any friends there. I hate basically all workout classes and I don't play basketball (maybe those are my problems?).
Are there any gyms where there is a community around getting strong, athletic training, perhaps bodybuilding or powerlifting or just lifting weights? Where people can learn from each other and become friends?
Wednesday, 7 November 2018
Training for epxlosiveness and fast twitch muscle fibers ( routine )
Hey guys, I put together this routine based off canditos linear progression per someones suggestion. Im training for epxlosiveness and fast twitch muscle fibers ( i wanna roundhouse faster and harder in MT )
Let me know what sucks in here?
Note: im trying to stay away from the real oly lifts because i dont want to invest a lot of time into oly lifting technique.
MONDAY
Squat 3x5 Romanian Deadlift 3x5 Leg Raises 2x10 Side Leg Raises 2x10 Cable hip abduction 2x10 Cable hip adduction 2x10
TUESDAY
Bench Press 3x5 Barbell Row 3x5 Military Press 3x5 Pullup 3x5 Standing cable pullover 2x10 Rear delt facepull 2x10
WEDNESDAYS
Power Clean 3x5 Jump Squat 3x5 Barbell Hip Thrust 2x10 Cable Twist 2x10 Static box jump 2x10 Box jump 2x10
THURSDAY
Barbell Push Press 3x5 Landmine Twist 3x5 MB Chest Pass 2x10 MB Wall Throws 2x10 Clap pullup 2x10 Clap Pushups 2x10
Tuesday, 6 November 2018
Crazy middle/upper back and ab workout ideas?
I am bored with chinups/pullups (maybe I fed to buy a weight belt) and basic type or row or mid back exercise besides cable rows with a narrow grip.
My goal in training is to be light and bouncy on my hands and feet like a monkey, and to be really strong while doing that and apply this to some sort of competitive/performance activity.
Any ideas for a crazy fun stimulating workout that will really exhaust me?
How to increase weight/size healthily?
Hey there, I am looking to, obviously, get big lol. I have been lifting most days of the week for the last 2 years without a specific program. I am looking to truly get into lifting and increase my size greatly. I am a 17 M with a weight of 135lbs. My max bench, last I checked a few months ago (I have been using a bowflex since then), was 150lbs. Also am 5'7", short and stout sadly lol. So, any ideas?
Monday, 5 November 2018
Need suggestions/resources on back strengthening exercises for large breasted women
https://ift.tt/2zvtZaN
Do you think your strength training and resistance training have made you a stronger and more resilient person?
In your experience does strength training build mental resilience and strength?
Sunday, 4 November 2018
How did you guys get over gym-intimidation? Advice needed for a beginner!
Hi everyone!
I am 20 F and I have always been self conscious about my arms because of how untoned they are lol. I've been looking into incorporating weightlifting into my exercise routine since I do mainly cardio from dancing. I'd like to know how did everyone start off and got over their fear of being judged at the gym. My main goal is to get toned and maintain my body figure. I've never touched weights before so I appreciate any tips and tricks would be much appreciated :)
How does my routine look for getting jacked?
Looking to just overall get bigger and build muscle. I want arms and pecs that will fill a t shirt, decent abs, and decent legs. I don't think I want overly huge thighs but coming close to filling shorts would be nice.
As far as my routine - I'm doing the 915 program right now to gain strength and muscle mass. 9 weeks is supposed to give you 15% gains on all major lifts and add around 5-7 lbs of muscle mass. The schedule for this is:
- Monday - deadlifts
- Tuesday - off
- Wednesday - bench and squat
- Thursday - off
- Friday - cleans
- Saturday - biceps and abs
- Sunday - bench and squat
Anywhere from 2-5 sets and 1-6 reps on the main lifts - first three weeks are 5x4/5x5/5x6, next four are sets of 2, and the final week is setting new maxes to do the program again and it's single sets. You're never doing below 80% of your max on the lifts and you're working up to 115% of your max at the end. As far as assistance, the first three weeks have two assistance exercises to attack weaknesses around the main lifts. Next three are split, one to attack weaknesses and one to get you used to heavy weights. Then weeks seven and eight are split between getting you used to heavier weights and amplifying your strongest points. Ninth week is no assistance work.
I'm wondering if this program will be good to help me get bigger arms and pecs, plus throw in abs and decent legs. I don't want the typical powerlifter body but I enjoy doing heavy weights on the big three lifts, so a bodybuilder routine is probably not the best.
Maybe I could do this program the full 9 weeks, then do a 3-4 week program focusing on upper body with occasional leg days?
Thanks for any help
Drew
A year after starting to lift again: should I make any adjustments?
I lifted in my mid-twenties for a couple of years as a casual/novice gym-goer. Now I'm just over thirty (male) and a year ago I convinced a buddy to give lifting a shot.
For the past year we have been following a simple routine based on the Stronglifts 5x5 workout. We only hit the gym twice a week instead of the typical 3+ times. To be honest, in the past I came to really dread the gym (these days I look forward to it). This decision was all about making it easier to maintain long term consistency. In my opinion, it has worked out surprisingly well.
Some personal stats and recent workout/log are at the bottom of the post.
Some notes/questions:
- I do just a couple of ab exercises not included in my logs below about once a week because in the past I had a sports hernia injury where a not-strong-enough core was probably a factor. How much can I trust my current workout to strengthen my core over time?
- Grip strength is my limiting factor in deadlifts. I use a raw mixed grip. Is there a small tweak I can make to my routine to improve my grip strength faster?
- How low should I be squatting? In particular, as the last sets/reps become more challenging, is it better to cut my set short or is it okay if I don't push the range as much?
- I have always felt weak on bench press. I feel like I've plateaued a bit but I'm not sure what to do about it. The first couple of sets start out strong, but I struggle by the third one so I usually drop a few pounds in order to get through more sets/reps. Is there another approach I should try?
- Does anything about my numbers stand out (i.e. a certain ratio looking very wrong)?
- Any other general recommendations?
Weight: 150 lb
Workouts generally take 60-90 minutes
Sunday
Squats
Set 1: 250x6
Set 2: 250x6
Set 3: 250x6
Set 4: 250x6
Set 5: 250x5
Bench Press
Set 1: 150x6
Set 2: 150x6
Set 3: 150x5
Set 4: 145x3
Set 5: 145x4
Barbell Bent Over Rows
Set 1: 115x6
Set 2: 115x6
Set 3: 115x6
Set 4: 115x6
Set 5: 115x6
Wednesday
Squats
(similar to Sunday)
Barbell Shoulder Presses (seated)
Set 1: 105x6
Set 2: 105x6
Set 3: 105x6
Set 4: 105x4
Set 5: 105x5
Deadlifts (mixed grip, alternating)
Set 1: 245x6
Set 2: 245x5
Set 3: 245x5
Set 4: 245x5
Set 5: 245x4
Saturday, 3 November 2018
For Those looking for Weight Benches, Bowflex Weight Benches Is At 35% Discount
https://ift.tt/2CXpEAE
Strength Training is the bomb
I just want to say, I've been focusing on strength training the last few weeks and I find I'm having so much fun. I used to train with my buddies who focus more on the bodybuilding aspect and I always felt just a bit iffy about it, doing the exercises with the goal of improving my physical appearance. But since all my friends were doing it I just went with the flow. But 3 weeks ago I tried to do a strength training for the kicks of it and boy was it awesome. I thought the waiting time (I do 3 mins between sets) between sets would put me off but the feeling of being able to push my body to its max for each set of reps feels awesome. It's given me so much focus just to try and complete each set to its max and I love the fact that I can focus only on the bread and butter exercises such as deadlifts and squats instead of just benches and military presses (my friends weren't into leg lifts too much). My motivation shot up times 10 and I now regularly hit the gym and it feels amazing instead of something I force myself to do.
Anyway, this turned into a bit of a wall of text, but as an initial skeptic I am now a converted believer and I just wanted to share. Please accept me into your strongman tribe if you will, I hope with a bit of effort I can prove myself to being one of you :D lift on my friends!
Friday, 2 November 2018
Does my trainer know what he’s doing?
So in May when I started whole 30 with wife I hit gym hard got a trainer and followed instructions. I was doubtful of plan whole time but I went with it. Unfortunately I lost 2 lbs even though I was very strict. I stopped and saw a doc who said my issues were hormonal (thyroid and low test).
Now my hormones are balanced. Doc said time to hit gym and diet. He suggested keto. So in last 8 days I’m down 18 lbs and ready to start hitting gym. I’m a bit concerned after reading how everyone supports SS or stronglifts.
Would someone mind looking at what trainer wrote out and tell me what they think? I’d really appreciate it. He also had a diet for me to follow that seemed to be traditional 5 to 6 meals a day. Kerto is working so I’d like to stick with that now but I really wanna do right in gym . Please take a look. I’m open to stronglifts or SS just not sure if that’s right for me as I’m 35.
See link - https://imgur.com/a/2unp1k0
If this is wrong sub I’m sorry. Please direct me where I should go! Many thanks!
Office drone
Shoulders are being left behind
hey,
i've been going to the gym for a couple of months now and haven't seen much progress in shoulder area. While other muscles are visibly and psychially stronger, shoulders don't seem to get much bigger. I was wondering maybe someone can help me out with some tips :)
Here are my shoulder excercises:
Upright Barbell Row - 4x8 - i think this one is helping because shoulders after a rep feel like they got worked
Dumbbell Shoulder Press - 4x8 - im not sure. not feeling anything intently. perhaps im doing it with too light dumbbells.
Front Two-Dumbbell Raise - 4x8 - feels reallly uncomfortable almost as im lifting it with my joint rather than the muscle. haven't been able to raise the weight on my reps since the beginning.
Side Lateral Raise - 4x8 - same as above basically
there's also the problem that the equipment is narrow. Different dumbbells, barbell and a machine with different switchable handles which allows to do pulldowns and cable rows for example.
my days are chest/tric, leg/shoulder and back/bicep if that's any help.
thanks.
bаnd рull араrt: whаt kіnd оf bаnd dо уоu rесоmmеnd usіng?
І usе strеngth bluе bаnd 1.7mm wіdth, аnd І rеduсеd thе dіstаnсе bеtwееn mу hаnds gradually each session tо іnсrеаsе dіffісultу but thе bаnd snарреd - іn thіs саsе whаt bаnd wоuld уоu rесоmmеnd buуіng nехt?
Lifting for explosiveness and fast twitch muscle fibers?
Hey guys, I've been doing MT for about a year now and I'd like to start lifting for strength, explosivness and to improve fast twitch muscle fibers
( I don't know if this stuff is even real but I've done like two days of research and this stuff gets brought up a lot for athlete training )
I've done weightlifting in the past but it was for aesthetics so I'm coming in as a novice with really good cardio.
Should I do something like SS and focus on lifting with "explosiveness" or are there any programs you guys could recommend? Any suggestions/advice would be great, thanks yawl
Thursday, 1 November 2018
Online coaches
Any know of websites or people that give you customized personal plans? A lot of the one I see are generic plans that they try and force on you. Thanks in advice Not sure is this in the right forum
Pulling elbows behind your body: what's a good exercise that strengthens this position?
I'm trying to do chest to bar pullups but my elbows are too weak to pull me up that high, what exercise would you recommend to strengthen my elbows in this position?
Wednesday, 31 October 2018
Looking to interview dads who became dads later in life.
Hey guys! If any of y'all are older dads who waited 'til late 30s/40s/50s or later, I'd love to interview you for an article I'm working on -- would be happy to plug your respective blogs as well! DM me if you're interested!
Tuesday, 30 October 2018
Can anyone help explain CNS stress to me? (Ultramarathon runner adding strength)
I’m an ultramarathon runner that has used SL 5x5 in the past, and I’m making a complete reset after a month off my feet.
I plan to add strength training (probably not SL) to coincide with my training routine but I’ve had many tell me that it will be a heavy stress on my Central Nervous System to do both (admittedly I plan to use strength to compliment my running and it won’t be a higher priority than my runs). My goal is to use strength as an injury prevention tool as well as to improve myself as a runner.
-does someone have an Explanation of CNS stress that relates to running and/or strength training?
-what are the symptoms of too much CNS stress?
-what can I do to minimize CNS stress?
-is there anything else I’ve missed?
Post-workout meal necessary?
I workout really late and go really hard. Deadlifts, squats and may compound movements. I was wondering if it is ok to go to sleep right after without eating anything after a workout despite my glycogen levels being depleted and being hungry.
Monday, 29 October 2018
Good PR app?
Anyone have a recommendation on a good app to keep track on rep PR's for each weight on big lifts? I've been using "strength" but it did not record or count my previous entry on a rep record on a certain weight so I'm looking for something more trustworthy.
Losing Weight / Fat With 5x5 Starting Strength
Hi all,
First post here and first real time doing this kind of workout stuff strict.
First my stats.
Weight 295lb / Height 5'11" / Age 29 / Job is at a desk
Starting weights (9/14): Squats 150lbs / Bench 90lb / Barbell Row 90lb / Overhead Press 70lb / Deadlift 170lb / Tricep Pulldown 50lb / Bicep Curl 40lb
Current weights (10/25 & 10/27): Squats 215lbs / Bench 135lb / Barbell Row 140lb / Overhead Press 95lb / Deadlift 235lb / Tricep Pulldown 80lb / Bicep Curl 70lb
My normal workout is 15 - 20 minutes of cardio (uphill treadmill jog, sometimes sprint) and then it is followed by an A day (Squat/Bench/Row/Bicep) and B day (Squat/Press/Deadlift/Tricep). I am doing 5x5 with warm-ups, typically with 90 seconds in between working sets, and less than 30 seconds during warm ups (I use the Stronglifts app to track my progress and time). I've had no failures so far except for overhead press and had to stay at 90lbs for a while. I go MWF (no missed workouts), and then on the weekend I try and do something outdoors (park, hiking, scrambling).
My diet consists of mostly fat/protein with an okay amount of carbs on some days and no carbs other days. I drink a couple protein shakes a day (once with milk before work, once without milk after workout or for a "treat" at night on non-workout days). I also am using creatine and BCAAs because of what I've been told to do, ha.
I know I am getting stronger, just based on the weights I'm lifting and how I am feeling, but I am not noticing any fat loss. I know that my heart rate is getting up there, because on the treadmill I am 150+BPM, and while doing the 5x5 routine I do not rest enough to get out of my heart rate zone. I know this could possibly just be expecting greatness after a month and a half, but is there something I'm doing wrong or could improve my workout to lose more body fat, aside from adding hours of cardio? I do carry my load of 295lb pretty well, but I have moobs and a gut that I want to get rid of. I know that weight technically is only a number and it should be about how you look and feel, but I also know that the only 300lb / 6 foot men are linebackers in the NFL, and I'm not that. I started doing this program because I was told it was one of the best ways to build strength but that I would shed weight pretty rapidly with it, but maybe I am doing something wrong.
Really appreciate anyone and everyone who reads and replies. Thank you!
Sunday, 28 October 2018
Saturday, 27 October 2018
Friday, 26 October 2018
Thursday, 25 October 2018
Wednesday, 24 October 2018
New to lifting and looking for advice.
Hello folks as my title suggest I'm new to Lifting/powerlifting.
Ive now been training for 2 and a half months I'm a complete novice and started on SL 5x5 with the intention of getting involved in powerlifting. I have a couple of questions that I would be very greatful if someone could help me out.
So a bit about me I'm 185cm (6.1) Starting weight of 77kg (170Lbs) Current weight 82kg (181LBs) An increase of 5kg (11Lbs) in just over 2 months.
I've not been taking any supplements or anything like that just been trying to eat well and alot more of it. Although yesterday I bought a gainer powder adding an extra 50gr of protein and around 1000 extra calories per day to my diet. Is this a good or bad move?
Secondly my routine is taking longer and longer I'm now spending up to 2 and a half hours in the gym per session training 3 days per week. It feels like a lot of time out of my day, is this to be expected or can I achieve the same or more on a different routine that takes less time?
I've by no means reached my peak in ability to lift weight on 5x5 although I reached 100kg (220lbs) squat 2 weeks ago and decided to deload and practice my form and technique as I was only reaching 3 quarters depth and it pisses me off if I don't hit that proper depth (I'm now atg) and today squatted 110kg (242lbs atg) 5x5 so I'm happy with that improvement. Anyway I've not tested 1repmax but currently at
Bench 70kg 155lbs 5x5 OHP 52kg 115lbs 5x5 Dl 120kg 265lbs 1x5 Squat 110kg 243lbs 5x5 Barbell row 72kg 159lbs 5x5 And increasing weight every session.
Is it time to move on and find another program? Or should I stick with SL 5x5 although iv not reached maximum capabilities of weight? What would you do if you were starting out again? What program would you move onto next? Any advice is greatly appreciated.
Tuesday, 23 October 2018
More Than Just the Other Parent
Our son no longer wants to take a bath after months of loving it beyond description. The melt down is legendary. We've got screaming. We've got wailing. We've got a two year old boy wet noodling himself onto the floor bare naked. He grasps at cabinet doors, toilet seats, and piles of dirty clothes. He's winning and Dad's ready to lose his shit. [more]
http://thefreneticfather.com/2018/10/22/more-than-just-the-other-parent/
Post workout recovery....
Has anyone tried ice baths? I'm a 37 YO that feels aches I never even knew existed. Couple that with early arthritis, a physical job, and knee issues and you get more pops than a Saturday night in the Southside of Chicago. I want to stay away from pain killers because...duh. I remember reading somewhere that a 5 minute ice bath helps recovery and pain. Any ideas?
Monday, 22 October 2018
Sunday, 21 October 2018
Son restores dad's Ford XA Superbird after sitting wrecked for 20 yrs, his dad bought it new in '73 and his reaction is beautiful
https://www.youtube.com/watch?v=JRn0_U7M5gQ
Saturday, 20 October 2018
Strength & power training guidelines as they apply to sprinters & other explosive athletes.
https://youtu.be/97-xmnYS_tk
In need of some nutrition advice to lean out and look better naked...
I've [41M] been doing pretty well in the gym latley. 2-3 days a week plus a Yoga day, and a softball night with the guys. Current maxes.. Back Squat #335 Deadlift #365 Bench #245 OH Shoulder Press #145 10ish strict pull-ups unbroken 45" box jump I'm 5'6" and went from 225 lbs to 195 lbs since January with minimal change in food intake, but have been stuck on 195 for about 2 months..
My strength comes from being an off and on gym goer for 20 years. A typical gym sesh is 1.5 hours 20-30 mins of cardio (stepper, elliptical, or HIIT around the rig) and then lifting. I try and mix cardio before and after lifting randomly. I'm sure I can do better, but I don't think activity is the issue.
I've been as low as 185 and as heavy as 245. I feel I want to be 165ish, but 20% body fat would be what I think I want to be at, I'm maybe around 30%? now.
I'm happy with my strength. We always want to lift more, but I don't necessarily want to grow. I'm decentish with my food intake, but will have "power" bars or cereal in the morning, eat crackers and sandwich wraps will have a couple beers during softball night, no soda, pizza/junk food once a month but I don't record or monitor what calories or grams of carbs, protein, fats I have. With 4 kids it's tough to maintain a proper diet, but with proper numbers to look at I can do it.
I'm capable of calculating that, meal prepping and whatever is needed. I want to improve my diet, but I don't want to be on a "diet". I've done whole 30, I've reduced my calories to 1750 a day in the past, not sustainable lifestyles.
What should my normal calorie intake and Macro count be? What ever it is I'm assuming I need to drop carbs for about 7-8 weeks to get to my goal weight and am willing to give up alcohol.
I would hope once I hit a goal weight I could up the carbs again, maybe have a beer a week (yes I love my beer one a week is better than 1-2 a day) and live a "normal" food life.
Any help would be appreciated.
My workout for the day
- 5 minutes of yoga
- Power clean and press heavy x3 reps
- Sprint 50m
- Heavy farmers carries 3x50m
- Sprint 50m
- Power clean and press heavy x3 reps
- Sprint 50m
- Overhead barbell carries 3x50m
- Sprint 50m
- Pull weight across yard with rope x2
- 5 minutes of yoga
Using long rest times for another exercises?
Hey Guys,
i was wondering if I can start doing a second exercises inbetween the rest time of another (combining completly different muscle groups or even together working ones like chest -> triceps) I want to have long rests so that i can do as many reps as i can but then again 3-4 min of rest are really adding up and i wanna save some time.
So maybe you can tell me how this type of training is called or if there is an issues with it
Ty
Friday, 19 October 2018
Gaining strength without gaining weight
How do you gain strength without gaining weight, my lifts have been stalling for a while now. I'm 65 kg. And my lifts are: Bench press 83 kg x 3 Squat 98 kg x 5 Deadlift 107.5 x 5 Overhead Press 52.5 x 5
Humming Along to Elmo's World
It's so fascinating to see my 2 year old son watch children's shows like Sesame Street and Daniel the Tiger with such enthusiasm. The excitement for Elmo's World or Daniel's theme song is immeasurable. At just two years old will he carry these songs, sounds and characters forward into time with him? Well I know I certainly will. What I mean is, this post is hardly about being sentimental. [more]
http://thefreneticfather.com/2018/10/11/humming-along-to-elmos-world/
Thursday, 18 October 2018
Tuesday, 16 October 2018
I work 4 12hr shifts in a row then have 5 days off. What program is right for me?
I’m a Paramedic and work 2 12 hour day shifts followed by 2 12 hour night shifts followed by 5 days off. What program is right for me?
Bw 82kg 5rm kg Squat 165 Bench 97.5 Press 70 deadlift 182.5
Is doing a few sets of 1 rep pull-ups worth it?
I want to improve my ability to do pull-ups. Right now I can do 1, and I was wondering if I should just do a bunch of sets of 1 until I work up to being able to do 2, or should I use weights to target the muscles needed to do more pull-ups? Essentially, is there really much benefit to a bunch of 1 rep pullups?
Monday, 15 October 2018
Help for a beginner
Evening all! I'm looking to build my physique! I'm currently sitting at 11 to 11 and a half stone, around 6 foot tall. I have a bench, dumbbells and a bar ready to go, all the weights together will be about 70kg. What kind of exercises should I be doing to target the upper half of my body, how long for and how many days a week. Any suggestions would be great. We all gotta start somewhere!
Made an easy guide to learn the deadlift if someone was still wondering how to do it correctly. Cheers!
https://www.youtube.com/attribution_link?a=EFD9KboneYs&u=%2Fwatch%3Fv%3D3AkUdGyoIxQ%26feature%3Dshare
Sunday, 14 October 2018
Problems breaking up workout throughout the day?
Unfortunately I don't have more than 10 minutes during the day to devote to a work out. Thoughts on doing a major muscle group movement (i.e. squats) and then later (like several hours) doing shoulder press or leg curls? Of course my preference is to have it done in one workout, but if push comes to shove, is there anything wrong with breaking workouts up throughout the day?
Saturday, 13 October 2018
Am I doing too many sets?
I've been doing a lot more sets than many guides recommend, but that's because I have the time. I figured more is better during a workout session (I still do rest days), but now I'm curious if that logic works. Should I reduce my sets? Right now, it takes me about 2 hours to do:
- 8x10 Squats
- 8x10 Barbell Bench
- 6x20 Roman Chair
- 6x20 Weighted Decline Crunch
- 4x10 Barbell Row
- 4x10 Bicep Curl
- 4x10 Shoulder Press
- 8x5 Pullups
- 7min mile run
Friday, 12 October 2018
Vibration feeling when I lift weights?
Hey, so I've started feeling something weird when I'm halfway through my routine. When I lift things, I start feeling a....the only word I can use is a "vibration" in my muscles. Maybe a tingling? It doesn't hurt, but the feeling is weird. I usually stop as soon as I feel it, because I'm afraid I will snap a tendon or something. Anyone know what it is? Could it be that I'm not eating enough or have enough water? Maybe I haven't sufficiently worked out the various secondary stabilizers to support the higher weights I now lift? Maybe I have some kind of injury that hasn't healed fully yet?
Wednesday, 10 October 2018
Design my Full Body Workout?
just hoping some fitness geniuses out there might be willing to take a shot at this, here are the dumbells I have, that's it, sparing you the long story, I do not have time to go to the gym and wont for several years, BUT, I have this, how can I get a full body workout with these? I don't own a bench and would rather not have to buy one, please be nice guys and girls
Quick question.
What exercises help with making your thighs bigger? Also I want to get a buns of steel should I separate leg and but day or can i keep them both on the same day? I've been doing the same for over a year and need some new workouts. Here are the following exercises I've been doing: deadlifts 20 reps 3 sets ,squats 15 reps 4 sets, sumo squats15 reps 4 sets, leg extensions 20 reps 3 sets , and Bulgarian split squat 15 reps 5 sets. Any advice will be much appreciated. Oh yeah also these exercises are done with 30 pounds on a bar. And 50 pounds on deadlifts.
Tuesday, 9 October 2018
Goals and Nutrition
Good day ladies and gentlemen. I recently got into strength training and have decided on committing to the starting strength program. I appreciate your willingness to read this and your time and consideration as this post turned out longer than I intended.
I am 36, 5'11 and on 9/30 I weighed 228 lbs. Today (10/9) I weigh 221. My personality is one where I go whole hog into hobbies where they transition into becoming a way of life and when I commit to my goals, I usually do achieve them. I have cut from 230 to 190 before, so I met the goal, but here I am again. I didn't have a goal to keep it off. Now, I have no intention on being fat anymore.
My questions to the group are: 1) What are some reasonable goals I should be working to attain strength wise with the barbell? I am just looking for that 1st point where I would have respectable 1rms. I know the general consensus will probably be to keep going and I'm sure once I hit those goals, I will.
2) I am looking for dietary advice as well, or maybe a goal weight for my size and what I might need to do to get there. I feel I need to cut as I sometimes get out of breath when I tie my shoes, but I also want to bulk. I am becoming more aware of nutrition as I fasted on Sunday after hearing about intermittent fasting. That was a terrible idea as my Monday workout was terrible. I got each rep, but I know that the fast affected me. It woke me up and I could hear Rippetoe yelling at me that I'm not doing the program.
My overall goal is to be strong #1, and #2 is to not be fat.
I am an accountant so I work on my butt staring at a screen for 8.5 hours a day. On top of that, I am sitting 1.25 hours driving to work and 1.25 hours home. I recently got a new job that will cut my commute down to 30 min to and from work (hr round trip).
Deadlifting when you have baby hands?
Hi all.
I'm 32 and am having a bit of trouble developing deadlift strength, due to the fact that I'm naturally skinny and weak, but also due to the fact that my hands are tiny and my grip isn't great. I've been stuck on 110kg for about 2 months now. Whenever I try to lift the weight, I can do a few reps but my baby hands just give out and I'm forced to bring it down.
I've upped my strength considerably on most other exercises, but deadlifting just doesn't happen.
Any solutions to this or is deadlifting just something for those with natural strength and grip?
How to incorporate power cleans into a full body system?
I really hate setting up for the deadlift and won’t do em for a long time till i find a gym with a jack(currently at golds).
I pretty much train the 6 big lifts 3x a week. I do however alternate between the inverted row and bb row every now and then, but thats about it.
So how do I go about incorporating this lift? Luckily i found someone who does power cleans here all the time so i got the coath(lol) part down.
Thanks guys.
My podcast episode, reading the Introduction to my book, "A Man's Guide to Newborn Babies".
https://youtu.be/Vpcqw9mUB9Q
Monday, 8 October 2018
Conditioning With Strength Training.
I've noticed that my heavier sets of squats often leave me panting and out of breath. I've heard doing some conditioning can help with that a little bit. What are some good forms of conditioning I could do that wouldn't over-stress my body. Considering doing some form of HIIT.
YouTube channels for women
I’m looking for YouTube channels for barbell training specifically ran by women, for women, or aimed toward women primarily. Does anyone have any good recommendations?
Sunday, 7 October 2018
Head Shoulders Knees & Toes | Cartoons for Kids and Baby Songs by Kachy TV
https://www.youtube.com/watch?v=IbuU5qHxfZQ
Friday, 5 October 2018
Forearm Pain
I've been training consistently for about 10 months now and I'm developing some pretty bad pain in my forearms, with the pain worse in the left arm. In the past, I've had the same pain, which has limited my biceps training. This time around, I've tried to strengthen my forearms while working through some of the pain. It has mostly worked - I've never been able to develop my biceps this much in the past - but it's starting to catch up with me.
No one I've ever described this pain to knows what it is. When I google arm pain from weight lifting, everything talks about wrist and elbow pain. This is almost directly halfway up the forearm, mostly on the outside. While lifting, it hurts a little bit, but the pain is worst when releasing tension (putting the weight down). The pain is worse with a supinated grip than a neutral one.
It has gotten so bad that I've taken about 2 weeks off, hoping it would go away. I've been getting pain from picking up normal objects (backpack, moving a chair, etc). Has anyone experienced this pain? Any advice?
Low bar squat bar position
Hi,does anyone have any tips for keeping the bar in the proper position during a low bar squat? I find after 2 or 3 reps the bar has moved out of position on my delts especially my left rear delt. Things usually get uncomfortable then with some of the weight shifting on to my wrists. Thanks
EMSK what the SJWs mean by "Toxic Masculinity:
Hi again, /r/everymanshouldknow. I wrote up a short(ish) discussion about a term I've seen cause no shortage of headaches recently. Give it a read if you're bored or interested. Hopefully I can shed some light on it and bring someone a bit closer to reconciliation.
Top Edit: I'm getting a surprising amount of hate for a message that's basically "let people live their lives." Most of the criticisms I've seen assert verbatim something I said further down in this post. If its existence pisses you off, try reading it. You might be surprised.
Every Man Should Know what the SJWs mean by "Toxic Masculinity"
If you’ve been active on the Internet in the last two years, you’ve probably heard the term “toxic masculinity.”
If you’re someone who would self-describe as “woke,” you or one of your friends has probably used it recently. If that term makes you laugh, you have probably felt scorned or attacked by someone trying to use that word to describe a part of your identity.
Depending on who you ask, “toxic masculinity” can describe anything from an indictment of society’s crimes against men to a vicious attack against men for the crime of being male. Because people are different and words are funny, any of these interpretations might be the intended one depending on who's using it.
Like it or not, there’s a conversation going on about this term. There are factions at war, as they always are, trying to claim this powerful rhetorical device for their own means. I can’t claim to speak for everyone, or for anyone but myself. But for anyone who is concerned about this term, its use, or the struggle it purports to describe, I thought a little perspective might help.
I’d like to address what toxic masculinity is by refuting what it isn’t, one point at a time.
Toxic masculinity isn’t an attack on men.
I won’t try to deny that some people want to make it one, but that’s not what the term means. Toxic masculinity doesn’t mean that masculine traits are toxic. It’s meant to acknowledge that some are, and to describe those. If you see a newspaper article about toxic berries, you’re going to want to know which berries are toxic, not just avoid berries altogether, right? It’s the same with toxic masculinity.
Toxic masculinity is not all behavior typical or unique to men. It is not a vituperation against love of outdoorsmanship, a tendency toward athleticism, a desire to protect, or a love of making things with our hands. It's not an assault on the responsibilities or pride that we might claim as part of our gender identity.
In short, toxic masculinity does not claim that being a man or loving things we attribute to being manly is a sin.
Toxic masculinity is an admission that some of our ideas of masculinity hurt men and women.
Any society is comprised of a set of assumptions about the people that live in it. Those assumptions form a common ground that we can start with when interacting with others, so that we don’t have to remake the wheel every time we begin a new interaction. Naturally, not all such assumptions are going to be true; some of them might inherently alienate outliers and make it hard for them to function.
The supposition of toxic masculinity is that some of our ideas of what defines a man and what a man is expected to do are inherently harmful to men, especially men who don’t necessarily naturally meet those assumptions. Some of our ideas will be inherently innocuous, but sometimes our insistence upon them, our attempts to enforce them, our punishments for eschewing them, our eagerness to meet them, or the act of pursuing them to their natural conclusions can make life unnecessarily difficult for men and women. Often toxic masculinity sticks men between a rock and a hard place, demanding them to fulfill two mutually exclusive requirements.
Toxic masculinity is when we tell our boys that they should be ashamed of displaying any emotion but anger or lust. It’s when we shame men for putting effort into their appearance or for not wanting sex. Toxic masculinity is when we attack men for not enjoying sports or camping. It’s when we assume that men can’t be raped because all men are always willing. It’s when we aren’t supposed to take “no” for an answer when a woman doesn’t want to date us, but being persistent can easily make women feel unsafe. It’s when a woman’s marital infidelity is automatically assumed to be the fault of her husband, making him a cuckold. It’s when a mom staying home is parenting, but for a dad it it’s babysitting.
Toxic masculinity is when a single mom taking her baby out is a hero, but a dad is suspicious. It’s when women expect you to pay for their meals on the first date, and when your friends shame you because she wouldn’t let you pay. It’s the assumption that men are disposable in matters of war and crisis, that any number of men dying for any number of women is expected behavior. It’s when you’re a pussy for letting a woman beat you, but you’re a monster if you hit her back. It’s when you have to be the strong one through grief and crisis, and leaning on someone for support is a sign of weakness. It's the little voice in the back of your head that's keeping you from telling your friends you're not okay.
Toxic masculinity is not the same everywhere. It differs like every cultural norm.
Toxic masculinity is a set of cultural norms that hurt men. Not all of the things I’ve mentioned will be true everywhere. Between countries, people groups, religions, families, and every other vehicle of culture, our ideas of manhood and thus the ones that are toxic will be different. Just because you don’t struggle with toxic masculinity doesn’t mean no one does, and just because you struggle in one way doesn’t mean that others haven’t figured it out. Perhaps most importantly, the same standard that is toxic in one community might be innocuous in another because of a lack of a counter-standard to create one of those catch-22 scenarios.
Toxic masculinity hurts men, too.
Make no mistake, women are often victims of toxic masculinity, especially trans women. In many subcultures, men are expected on some level to be violent, aggressive, and dominant. In many cases, our ideas of a “real man” demand that we not take “no” for an answer, and that we doggedly pursue what we want until we get it. Reckless pursuit of these ideals often turns our young men into victimizers and people who are dangerous to be around. Thus women are victims of toxic masculinity, but they’re not the only ones.
As previously illustrated, men are major victims, if not the primary victims, of toxic masculinity. We are expected to live up to and enforce double standards that are mutually exclusive to one another; depending on our mix of subcultures, there is no way to win. Toxic masculinity often results in less outdoorsy, more sensitive men being persecuted and looked down upon, while others stretch themselves out trying to reach both ends of an impossible double standard.
Toxic masculinity isn’t only enforced by women; it is often enforced by men.
My previous examples ought to illustrate this just fine, but I think it’s worth stating clearly that toxic masculinity isn’t something that’s just done by women to men. Like any societal standard, good or ill, our ideas of masculinity are assimilated by the people they purport to define, and with them the toxic elements. In a very real and demonstrable way, men at large are responsible for perpetuating and enforcing the ideas that hurt us.
Fighting toxic masculinity doesn’t mean making men and women indistinguishable; it means celebrating differences and individuality while letting people live their own lives.
A lot of people who don’t understand the idea of toxic masculinity suppose that those who wish to abolish it would see men and women totally indistinguishable from one another; that they want to eliminate every distinguishing factor between the sexes. With few exceptions, this isn’t the case. As in my first point, because the idea of toxic masculinity isn’t an attack on all facets of manhood, the solution to it isn’t abolishing manhood altogether. Rather, the solution is to recognize that it's okay to have an opinion of what manliness is, and that not living up to that isn't a bad thing.
The answer to toxic masculinity isn’t getting rid of masculinity, but rather acknowledging as a society that masculinity is neither inherently good or bad, and that it is only one of many legitimate options. In this vision of a society that has conquered toxic masculinity, wood-chopping, barrel-chested warrior men who sip whiskey and always have a woman on their arms are looked at as being just as valid as willowy men who get manicures, work desk jobs, and aren’t terribly interested in dating supermodels.
In short, the key to defeating toxic masculinity lies not in eliminating the idea of manliness, but in accepting that not living up to that idea is a valid and respectable way to live your life.
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