http://bit.ly/2G0FOvx
Thursday, 31 January 2019
I dont knwo where else to ask this
I recieved a lot of love from this community this month, so i thought this might be the place to ask my question.
I have a photo of my dad as a part of my whole family and i want to separate him from the rest of my family to frame it.i dont have any other photo of his. I remember seeing few posts where a pro Photoshoper does this sort of thing on twitter. It has been a while having seen his posts. Is it possible that anyone of you all know about what im talking about?
Thankyou for all your replies the last time.
5-10-20 Program ?
I recently read about the 5-10-20 program and I attempted to make a workout schedule based on this idea with the focus of the 5x5 method for the core lifts and 3x10 or 3x20 for supplemental lifts. The schedule would be every other day with cardio on the days in-between. Can you please review what I have planned and let me know if I should add or change anything? Thanks
Day 1 - Chest and Tris
Flat Barbell Press | 5x5 | 2min rest in-between sets
Flat Single Arm Dumbell Press | 2x10 | 1.5min rest in-between sets
Incline Barbell Press | 3x10 | 2min rest in-between sets
Incline Single Arm Dumbell Press | 2x10 | 1.5min rest in-between sets
Dips | 3x10 | 1.5min rest in-between sets
Flys | 3x20 | 1.5min rest in-between sets
Tricep Rope Pushdowns | 3x20 | 1.5min rest in-between sets
Day 2 - Cardio
Day 3 - Back and Bi's
Rotator Cuff Cable Inside | 2x20 | 1.5min rest in-between sets
Rotator Cuff Cable Outside | 2x20 | 1.5min rest in-between sets
Deadlift | 5x5 | 2min rest in-between sets
Barbell Curl | 5x5 | 2min rest in-between sets
Row | 5x5 | 2min rest in-between sets
Hammer Curl | 3x10 | 2min rest in-between sets
Lat Pulldown | 3x20 | 1.5min rest in-between sets
Cable curl | 3x20 | 1.5min rest in-between sets
Day 4 - Cardio
Day 5 - Legs & Shoulders
Leg Extension | 3x20 | 1.5min rest in-between sets
Standing Lateral Raise | 3x10 | 1.5min rest in-between sets
Squat | 5x5 | 2min rest in-between sets
Seated Shoulder Press | 5x5 | 2min rest in-between sets
Leg Press | 3x10 | 1.5min rest in-between sets
Standing Shoulder Press | 3x10 | 1.5min rest in-between sets
Leg Curl | 3x20 | 1.5min rest in-between sets
Shoulder Rope Raise | 3x10 | 1.5min rest in-between sets
Day 6 - Cardio
Day 7 - Repeat
Barbell vs cable strength standards
So I was checking https://strengthlevel.com/strength-standards and calculating my feeble strength. While I am barely scratching "intermediate" levels on big barbell lifts, turns out I am advanced in cable exercises. What gives?! That's jumping from level 2 (barely 3) to level 4 in a 5 level scoring system. I've been doing barbell lifts moderately for 3 years or so, and only recently started incorporating cable assistance exercises such as seated row and lat pulldowns. Perhaps it's not surprising that barbell strength is vastly superior to cable machine strength, but shouldn't they adjust the standards then? Or since those standards are based on community lifts, perhaps people who train mostly using cables/machines tend to stay away from barbells. Hence the standards for that community are correct.
I wrote a love story disguised as a deadlift guide.
I know there’s a lot of guides and how-tos for deadlifting out there. There’s a lot of great ones out there, I always felt it could be done better in a couple ways:
- Beginner-intermediate guides don’t need to talk about minutia. This only makes people to overthink everything.
- There are two types of guides: beginner guides that give bad advice but are written well, or beginner guides written by advanced lifters who cannot communicate effectively to the general population. Guess which one is more appealing to most people?
I think there is a definite gap in fitness media—good information is usually put out by nerds who aren’t great at writing for everyday people. I don’t mean to sound like a dick when I say this, because I respect and admire all the people I’m referring too.
That’s why I decide to create a few lifting guides of my own. I wanted something that was
- Fun to read
- Easy to understand
- Evidence based
- Has cool cartoons to look at.
- Involves a love story and a genie.
In this deadlift guide, I cover everything that is necessary to go from never deadlifting (or deadlifting poorly) to deadlifting like a champion.
Clif notes below. Full text with illustrations here: https://www.cakeiron.com/blog/how-to-deadlift-the-best-guide-ever
- The muscles you’ll need:
Erector spinae: your lower back to keep your back from snapping in half.
Quads: your quads will help you lift the bar off the ground. The four muscles of the quadriceps are responsible for knee extension. One of them, the rectus femoris, also aids in flexing your hip.
Adductor magnus: the hamstrings underappreciated cousin, responsible for hip stability.
Hamstrings: the four muscles of the hamstrings are responsible for flexing the knee and extending of the hip.
Glutes: the glute max is one of the most powerful muscles in the body. The glues are responsible for hip extension.
Core: the “core” are the pelvic floor muscles, transverse abdominis, multifidus, obliques, rectus abdominis, erector spinae. Your ability to work them synchronicity results in core stability.
Lats: in the deadlift, their main function is to keep the bar close to your body.
- Basic laws of force: understanding how to use gravity and force to your advantage to lift something efficiently.
Law 1: Touch the bar
Law 2: Overcome downward force
Law 3: Force applied reflects back to you, so it should be a straight line.
- Moment arms: understanding how to set up so you’re primed to lift the weight in a position with the best mechanical advantage.
Your back: The closer the parallel your back is to the ground, the more work your back is doing. So, conventional deadlifts will be more taxing on your back than sumo deadlifts. Sumo deadlifts are more challenging on the hips and quads.
Your hips: The father your hips are to the bar, the more work your hips have to do. This usually leads people to think sumo is easier on the hips. But, hip extension is measured relative to the thigh, not the torso. An inclined torso in the conventional may appear to need more hip extension, if we compare hip extension at the thigh, they're about the same. If you have hip mobility issues, sumo could make hip extension more difficult. The bigger difference is in your back, since you are more upright in a sumo stance, sumo deadlifts have less strain on your back.
Your knees: Your knees are important for your starting position: whether they are too bent or not bent enough. When talking about the knees, we also talk about the inclusion of the quads, leg drive, and shin angle. It’s a lot of talk about nothing because your quads won't limit deadlift, and as long as your knees don’t impede your bar path, your shin angle is fine.
Stance width
Here’s a test. Jump and see where you’re feet are when you land. There’s your stance. Couple reasons why this makes sense—a jump and a deadlift both have you exerting vertical force into the ground. How you land in a vertical leap is where you feel the most comfortable exerting this force. Start here and tweak as necessary.
For sumo—your starting point is to have your shins perpendicular to the floor. Scoot in or out as you feel necessary.
Should you deadlift sumo or conventional?
People talk a lot about limb lengths and stuff when talking about who should deadlift what way. Limb length, torso ratios, hip socket anatomy. Here’s a much more practical way of finding out how to deadlift: try them both for a training cycle or two and see which one feels better. You’ll know.
Initiating the Pull
The key to initiating the pull is tension. Without tension, your hips and lower back will rise before the bar leaves the ground, and you'll look like a cheap fishing pole trying to reel in a shark. By creating tension and using your leverage, your lift will be more akin to a crane reeling in a shark.
To create tension, grip the bar as hard as you can, hams and quads tensed. It helps some people to imagine the hamstrings as a loaded spring. Squeeze your armpits shut and keep your lats tight. Brace, and ease the bar off the ground. Once it’s cleared the floor, let it fly.
From the floor to the knees you are using your legs to drive the bar up. From the knees to lockout, it’s hip extension.
Some cues
Chest up
Drive the Floor Away/Split the Floor
Hips Through, Shoulders Back
I hope someone finds it helpful.
Wednesday, 30 January 2019
Need a little advice on how i should adjust my training while cutting.
I'll try to summarize everything without going into too much detail and wasting everyone's time.
Last winter i started lifting weights for the first time in many years. Was doing SS with rows instead of power cleans because i don't have headroom to jump. Went from 180lbs to 205lbs in a few months(height 6 foot 2 age 32). Was at the end of the liner progression and was researching my options to continue improving but i had to stop lifting in May because work was absolutely killing me. 10-14 hour days 6 days a week. I barely had enough time to shit shower and sleep let alone lift heavy weights.
So anyway i got back into it in December and I've been back on the linear progression and trying to cut down to 175-180lbs body weight and then go on a big bulk and try to put some serious weight on my lifts, but I'm finding it impossible to follow SS on my extremely high caloric defecit. I have a moderately physical job and my BMR is 1980. My goal is 1500 calories a day with at least 160g protein. It's not easy but i have been following it since mid december and have lost between 1.5 - 2lbs a week. I'm at 189lbs right now at 15-18% bf.
So now that i have all of that out of the way the question is how should i proceed? Should i keep doing SS and just give myself more rest days in between? Or is it better to just go on a competely different program? My goal at this exact moment is to lose fat so i don't want to increase my calorie intake but that's also an option. I would very much like to get the neural adaptations out of the way while I'm cutting so i can go straight into getting real strength gains when i start to bulk again.
My old PRs were squat 285 3x5, bench 190 3x5, deadlift 325 1x3, OHP 140 3x5. Right now I'm struggling to not pass out from lack of energy lifting 230 on my squat. I have good days and bad days but the day where i get 2 days rest is always my best day.
Edit: forgot to mention that i have been practicing intermittent fasting for 2 years. Mostly for the sake of convenience. Also because i love to put myself through Extremely difficult, sometimes borderline masochistic things.
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Tuesday, 29 January 2019
Mobility training for strength training.
Are there any good resources on mobility training for strength athletes? As I progress on my strength training journey I feel like I am getting less and less mobile.
Are there any good resources which may be helpful, preferably for shoulder and hip mobility but overall as well.
Is static stretching key?
Monday, 28 January 2019
How to properly do squats
https://www.youtube.com/attribution_link?a=n7zRsaad0bo&u=%2Fwatch%3Fv%3D5wgy9RCwcBE%26feature%3Dshare
Mechanic looking to add strength for work
Hello!
I am a 27 year old female. I am a mechanic so I have a physical job. I am also very new to working out. I am looking to increase my strength and overall be healthy.
The biggest issue I have is my schedual. I work 13 hour shifts, every two days with a 3 day weekend one week and working the 3 day weekend the next week. Ex:
Mon Tues Wed Thurs Fri Sat Sun. Off. Off. On. On. Off. Off. Off. Mon Tues Wed Thurs Fri Sat Sun. On. On. Off. Off. On. On. On.
I am very interested in using dumbbells, cable machines and barbells, and learning how to do the main lifts. I have tried Ice Cream Fitness and upper/lower split programs. I prefer full body workouts but I dont understand how to break up these workouts to fit my schedual.
Thank you
Damn Onion Ninjas
I don’t know why these tears keep running down my face. I’m telling you... it’s the ninjas man.
Sunday, 27 January 2019
Anybody use the Bodybuilding + triathlon program from Complete human performance?
Have any of you guys tried this program? If so what kind of results did you get? Im thinking of starting it and really just want to know how well it works.
EMSK: The unwritten rules of buying drinks for strangers at bars
When I was young I got tricked into going to a gay bar by some girls. It was fine, we partied hard, but I was also super oblivious. Like, buff dudes dancing on poles in skimpy bathing suits should have tipped me off. But it wasn't until I saw several gay couples necking it I understood. Then I was too drunk to care.
But that night I thought someone was trying to sell me weed but instead was actually hitting on me. It was just too loud, and I didn't speak the language, so I didn't understand what he was saying. A girl I was with started dancing with me, pulling me away from him. Being overly sexual. And I was confused because I knew she was gay. She told me she was just helping me out, and I figured out what happened. I was pretty pissed off, again, drunk. That was my first experience at a gay club.
Since then I've had several members of my family come out, and have enjoyed myself at a bunch of gay clubs. I actually prefer them sometimes because no one has ever punched me in the face or harassed my wife at a gay club. Plus, I guess I'm considered hot to gay guys, so it is inevitable someone offers to buy me a drink. I learned a lot of interesting lessons this way, especially about how best to approach a stranger to offer them a drink.
- Don't come over with the drink already. Super sussy. Offer to buy them a drink and they can watch the bar tender pour it. Especially important when buying a girl a drink, fellas.
- Don't open with the drink. You look superficial and predatory. Your cold open should be anything other than a drink.
- Read their body language. If they look bored that's not always a great signal your drink offer will be well received. It just means they don't want to be there. Look for people who are feeling the vibe but are alone, or are looking around searching.
- A drink promises you nothing. Not even a conversation. That's why it's crucial you make a connection that's outside of the drink.
- If you just bought someone's girlfriend a drink, and she didn't say no, that's not indication she's looking to leave her man for you. It might mean you weren't paying attention. See rule 4.
- If you offer, and they order something ridiculous, you gotta say something to the bar tender, not them. If the bartender goes off after they order it, they're making that drink yo. Go stop them, or tell them "that's not on my tab."
- Read the room. If it's super loud, a conversation isn't the best idea.
- Don't take 'no' personally. Seriously. Many women just don't accept drinks from people they don't know. It's about safety. Or, you may have violated one of the rules above. In any case, acting like a dick after being turned down is a dick move in any culture. Don't be that person.
Hope my advice helps someone else make a connection with someone new!
(I commented this on a post somewhere, and thought it might be more useful here)
What are the best meats and proteins to eat for natural muscle buildup?
I just started weight training about 3 weeks ago... I’m 6’ 2” and 173 (about 20% body fat if I had to hazard a guess) and I need to eat right to keep my muscle and lose my fat, but I’m really not sure how or what to eat.
In need of new routine
Hello reddit, I have been training for 2 years now and am in need of a new routine because I have just started my degree and I can't commit myself to the gym as much I want due to assignments and projects. I am currently running Jamie Lewis' Destroy the Opposition intermediate deadlift routine and I am looking for something to replace it with, preferably w 3/4 days per week. Can anyone recommend me some routines?
Could use some advice!
I am 6ft 140lb male. I started going to the gym this new year. I started jogging 3 months ago. Im definitely starting to notice changes and just was wondering if you guys could go over my workout and tell me if im doing anything wrong.
I work out every other day. I start off with 50 lunges over 5 sets with a 25lb weight. After that i super set 15 bench dips 10 curls and 10 tricep pull downs and repeat 4 times. After that i do 15 reps and 4 sets of calf rises. I then bench press 10 reps until i get to the point where i cant do more than 6 in a set. Ill then do a farmers carry for 1 minute 3 times. Then i do rows 10 reps 3 sets. Military 10 reps 3 sets. Then after that i do abs.
Bench 65lb Row 70lb Tricep pull down 90lb Curl 40lb Military 20lb Lunges 25lb Calf rise 85lb
I feel like I could be working out my legs a lot better. Im really feeling good about my arm workout. My back also feels like im lacking. Abs seem to be good. I dont have much body fat. Im trying to gain weight.
I know people probably ask a lot for workout plans but there's a lot of different information out there. I really like my workout plan just wanted to get your guys opinion. Thanks for taking the time to read!
Saturday, 26 January 2019
Do I count as a beginner?
I am 18 and my history with the gym has been mixed. I would go for 4 weeks straight or so, something would come up to throw me off my schedule and id not go back for another month, 2 montgs or even 3. this has been happening for the past 3 years - am i still able to get those beginner gains?
Friday, 25 January 2019
Strength training Podcast
Just wondering if any of you guys out there listen to strength training or strength based podcasts. I know there are tons out there but are there any ones you would suggest?
Thursday, 24 January 2019
Where do you keep your hand towel while exercising(in between the sets)?
Hey Folks, I recently started doing strength training and I sweat a lot while doing squats and deadlifts, therefore I need to wipe up the sweat from my forehead after every set. My question is where do you keep the towel while performing exercising? Thanks a lot :)
Most lifts people perform lack the specificity needed to see benefit in their performance in sprinting and jumping events. By lifting weights in a more sprint or jump specific manner, athletes can see a more positive transfer from the working in gym to performance the track or field.
https://youtu.be/wUJsVTM8x7Q
Wednesday, 23 January 2019
The Happy Times
I lost my father unexpectedly in October of 2018. It was really hard on me because I was off pursuing my dream career and was 5 hours away when I got a call from the sheriff's department. It hit me hard because I just talked to him the night before and everything seemed to be going okay. I just stumbled on this sub and am immediately crying after watching all these videos. It reminds me of all the good memories we shared as we only had each other. He raised me by himself and he did a dann fine job at it for how hard it must be to be a single father. I just want to say, cherish your fathers, there will be a time that comes, and it's always hard, but the good times definitely make everything better.
Thank you for reading my little venting moment, it's just me so I haven't really talked to anyone about it.
Incline + Decline Bench Press vs. Flat Bench Press + Military Press
Which combo of exercises would be better for lower injury risk and balanced aesthetics?
Do you Moderate on Vacation?
I've got a 3-day "vacation" in Detroit, MI for an interview and the company said they'd pay for all my food, ubers, etc while I'm there.
Should I moderate what I eat and attempt to count my calories like I usually do or will it not be THAT detrimental if I just "enjoy myself" the 3 days I'm there?
What do you kind people of Reddit do?
A Life Goal I Never Got to Meet
My dad was a Mopar Man. Even though I was his little girl, we spent so many hours at the drag races, watching the funny cars and Top Fuel. He taught me about Shirley Muldowney and took me to the Don Gartlits Racing Museum to show me her car and to prove I could do anything I wanted in life. I’d never be limited because I was a female.
My dad was a Mopar Man. His dream car was a 69 Hemi Cuda, in Slime Green. My life goal was to get one for him. I never made it. I lost him far too early, at the age of 54 to tragic circumstances. I’m sorry, Pop.
This sub brings great joy to me, seeing these dads get something that brings so much happiness to them.
Although I’m not sure what the afterlife holds, It eases my heart and brings a smile to my face to think of my Dad burning rubber on the Golden streets of heaven.
Thanks for this sub.
Increase twisting grip strength?
Is there any exercise that would help with twisting strength (like when you're opening a water bottle)?
Tuesday, 22 January 2019
Time taken after meal before gym?
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?
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.
Second opinion on my program?
So I started with a template but I’ve been tweaking a bit overtime based on what feels good/where I think the holes are. Been on it a couple months, doing linear progression on the main lifts and haven’t plateau yet so I think it’s working. Just want an opinion, maybe from some experienced people, if I should change/tweak anything for the long term. Once I plateau I was planning on switching to 5/3/1 rep schemes.
I lift 3x/week and do steady state cardio 2-3x on off days. I’m 37.
Monday: Front squats 3x5; circuit of dumbbell rows, single leg barbell deadlift, kneeling landline press 3x8-15 reps
Wednesday: Deadlifts 3x5; circuit of weighted pull-ups, goblet step ups, weighted pushups 3x8-15
Friday: Barbell split squats 3x5; circuit of bent over rows, glute-ham raises, standing dumbbell OHP 3x8-15 reps
I was doing a little more volume each day, but I started to feel burnt out. Cut out 2 exercises/day and I felt strong again and kept progressing. Now that I’m past that I was thinking of adding glute-ham raises and pushups at the end of every workout, not sure yet.
Answers to some anticipated questions 1) No bench: did a lot of bro splits with high volume shitty form and too much weight benching as a kid. Partly blame it for my shoulders. Don’t care for it anymore. I’m also in the camp that if I’m not powerlifting I don’t really need it. I’d rather work my OHP.
2) No barbel OHP: I started with it in, it felt like crap and was weak. I took it out and did land mines, bottoms up kettlebells, pushups, and lots of wall slides. My shoulders definitely getting stronger and feeling better so I added in dumbbell OHP, and eventually want to try working the barbell back in. My landline not really going up though so wondering what I’m doing wrong. Form maybe?
3) No back squats: I love squatting but I have a diagnosis of hip impingement. Back squats feel like shit. Had form analyzed and all that. It’s just not for me. So I subbed in split squats and front squats. They feel fine so far.
This sub has me bawling my eyes out
This sub is making me miss my dad. February 5, 2015, I lost my father to agent orange, and his lungs just couldn't sustain life anymore. It still hurts so badly, and this sub reminds me of the love that he showered over me and my siblings. I am one of 5, being the youngest son of 2, and 3 daughters. He was not a perfect man, and had shortcomings, but he loved perfectly each and every one of us.
This sub is so wholesomely great, and it reminds me of such a sweet life that I had growing up, and hopefully when me and my wife decide to have kids that I will love them as much as my father loved me
Monday, 21 January 2019
leaving after 18 years
it’s not a video or a picture, because my dad and i never really took pictures. however, going down this subreddit bawling my eyes out. i just figured i would have to post the one and only encounter i had with my father crying. so, my dad was a single father up until i was 15. long story short, i met my husband in high school and we got married when we were 18. my dad was very much against us getting married so young but young love. anyways, my husband and i move off to our new life together and about a week after i had left home. my dad calls me drunk one night, bawling his eyes out about how i was his little girl and how he was sorry for not walking me down the aisle and how proud he was of me. it’s hard being away from him, he’s my bestfriend and with my husband being deployed for nearly a year. it’s very hard without both of them. it’s not a very interesting story but it’s the only one i have and i still cry my eyes out when i think about it.
this subreddit just makes me so very thankful to have my father. and i salute all of the trying fathers out there!
Figuring out a workout schedule (+climbing)
Hi guys! I just got back into climbing after a couple months off but I've been climbing for over 5 years now. I'm in decent shape and would also like to incorporate some strength workouts at home.
I climb 3 times a week, Monday, Wednesday and Friday for about 3 hours in the evening. I only climb no training afterwards. I have a pull up bar and a kettlebell at home and would like to work out at home as well (including push ups and sit ups and other body weight exercises).
My question is: how can I balance the two without overworking my body? Climb M+W+F and do home workout Tuesday, Thursday, Sunday? Also should I do it in the mornings or afternoons to counterbalance climbing in the evening. I don't really know how to spread these out but would love to do it without overworking my body.
Thanks for reading!
Sunday, 20 January 2019
Friday, 18 January 2019
How to calculate number of reps?
Example: I need to do 8 reps of 97.5, but the machine I use doesn't have this specific weight. Is there a way to find out how many reps of 90 pounds I would have to do for it to equal doing 8 reps of 97.5?
Thursday, 17 January 2019
How To Maximise Muscle Growth w/ Eric Helms PhD (Part 1)
https://www.youtube.com/watch?v=PeC4AVRDkaE
Wednesday, 16 January 2019
Advice/thoughts on my routine?
Relatively new to strength training, and would love for any feedback on what I could adjust/if anything is unnecessary or redundant. For reference, I'm 6' and a pretty scrawny 155 pounds. I run 4-5 times a week and do 3 sets/15 reps of the following with dumbbells: Triceps extension, bicep curl, hammer curl, standing scaption, swing, side bend, woodchop, goblet squat, bent over row, bench, twist and crunch. Thank you for any feedback!
Stronger on a cut?
Am I able to get stronger if I have high protein and medium fats with only 30g carbs daily?
This dad was so happy to win my $1000 giveaway, just melts my heart, check it out
https://youtu.be/D9Pu1Jkh0Io
Tuesday, 15 January 2019
Monday, 14 January 2019
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Sunday, 13 January 2019
Training aroind rotator cuff
About a month back I injured my rotator cuff (infraspinatus). I've been in for a few massages, chiros, and am awaiting an ultrasound to confirm exactly what's going on; whether it's a tear or not and if anything else is tweaked in there. There was no one moment of "oh shit" or "pop", so I suspect it's some sort of accumulated stress. Just seized up or strained hopefully...
Being unable to do much of anything besides some simple rehab type stretches and what not is driving me nuts. I believe my back is underdeveloped and wonder if this imbalance hasn't contributed to injury (thoughts?). I've gotten over feeling sorry for myself and am trying to together a leg and back focused routine to do along with my rehabby stuff.
My question is, do you think I can get away with working my back (bent over row, cable row, pull downs, etc) without agitating this further? Higher rep, lower weight. Normally I'd just go test it but my gym membership lapsed during injury so I'd hate to sign up and find out within 5 mins that I'm too fuckered to be there.
Obviously I know this is an individualized situation dependant on the person and injury, but would appreciate your best guesses and suggestions, as well as any exercises to get around the external shoulder rotation.
Tldr; rotator cuff injury, can I get away with a light weight back hypertrophy focused program or will it make things worse?
Saturday, 12 January 2019
Has anyone ever lifted on adderall?
Prewarning: please don't take adderall. It's counterproductive in the long run for strength training
Has anyone else lifted on adderall before? Why is it that I almost always hit PRs, my form "feels" better, and I need less recovery time between sets? I don't do it often, and when I do I don't often have to train while on it, but in the rare times I do both I fucking dominate. The progress never seems to carry over to sober lifting through. I'm not talking high recreational doses either. When I was prescribed it I would usually just sell it, but sometimes I'd take just one 20 mg XR and it'd be enough for me to go crazy hard in a session.
Maybe it's because mentally you're so focused and motivated? I'm not sure, but I definitely started factoring in the mental aspect of lifting a lot more since I discovered this phenomenon, because it's not like amphetamines make you physically stronger (right?). It has to be mental
Picking a gym
I'm looking at getting into weight training but don't know what gym to pick. A couple near to each other are Anytime Fitness and Ironworks. Anytime Fitness looks like it has more to offer, but Ironworks looks like it would be a more weight training oriented environment with more experienced weight lifters? Maybe I wouldn't fit in at Ironworks?
Both are almost the same price, Anytime costing just a bit more.
Just looking to get some advice on this.
No Equipment Bodyweight Routine
I have no equipment and no access to a gym at the moment. Here's my current routine. I do it three times.
squats x20
pushups x10
cobra x20
dips x15
crunches x15
The plan is to do this for a month and then change things up. Any recommendations for more back exercises? I don't have access to a bar or weights to do rows with.
Goal is to get a toned and balanced physique. I'm on a caloric deficit but not taking in enough protein (working on that).
Friday, 11 January 2019
Really nice when you see fathers that are good with kids .
It's really nice when you see men who are full on with there kids and out in the park and the kids look at them with pure love and happiness. I seen a father the other day crawling around gravel pretending to be a dog to make he's small one laugh because she fell . What i can't stand is fathers that haven't patience and shout non stop at there kids for the stupidest things. Or who don't have it in them to play with there children . Don't have kids if you can't be a daddy simple..
Weight training and glycogen
Hi I am a newbie at weight training I have been training for about 4 months. I'm 5'7" 140 pound and my body type is skinny fat I hold a lot of fat in between my legs and on my stomach but I can see my bad a little now and I'm starting to see my body change.
My question is when you work out let say you are doing a bench press will you be burning the glycogen that stored in those muscles that you are using or will it come from stores all over your body?
Happy Dad, happy son
This was just a small moment but I thought maybe worth sharing. I moved overseas from my home country 10 years ago. My parents own their own small retail store and work on their feet from 7am to 7pm daily to put their 5 kids through school. We were finally able to bring my parents over for a Christmas visit. They loved it here.
My dad was so proud of me and kept saying that throughout the trip. He isn’t a very affectionate type of dad. When it was time to say goodbye at the airport yesterday morning, he put his hand out for me to shake it. I gave him a hug instead. We said goodbye and I started walking away. Then loud enough for everyone in the security queue to hear he shouts: I love you my boy.
I cracked. It really meant so much to me. I turned around and said I love you too dad.
Balled my eyes out until I found my car in the parking garage. I’m going to miss him but it was such a nice feeling to know that he is proud of me and that he loves me.
Fuck this sub
Im bawling my eyes out looking at the posts in 6tus sub at the middle of the night. I lost my dad 2 months ago. Thankyou for reminding me of all the small moments i had with my dad. Thank you.
Thursday, 10 January 2019
Wednesday, 9 January 2019
What would you do in my situation?
Stats: Age:19.5 Height: 5'11.75 Weight: 265-270lbs Body fat estimate: 30-35%
1rm's Squat: 375lbs Bench: 290lbs (bounce)(awful considering weight) Deadlift: 500lbs OHP: 200lbs x3 (never did a 1rm)
I'll try to keep it short n sweet. I started "lifting" (benching and curling) at age 14, quit after 9th grade and started again the second semester of 10th. This time mainly doing giant sets with isolation movements but i also started squatting and deadlifting.
17th birthday got a trap bar and ran Alpha destiny's novice program, made some decent linear gains and feel in love with heavy compounds. Also ran the hybrid version of his novice program.
18, ran the Texas method once. Squats on mondays were brutal. Dont remember what progress i made off it.
About 6 months ago i decided to try the conjugate method. I dont think im doing it exactly right though. I do the ME and DE upper and lower. But i rarely rotate exercises, just intensity and volume. Only thing that really increased was my conventional pull 455lbs-500lbs and trap bar pull 515lbs 1rm to 555lbs for 3.
Im gonna bulk until my 21st birthday and would like to hit a Bench 315lbs for 5 Squat 450lbs for 1 Conventional deadlift 600lbs for 1 And have 20in arms (18in now) regardless of bf%.
With the progress im making now it seems i won't reach these goals and i want to know what some of you would recommend i do.
Squat-Deadlift differential
I've been training a little over 20 years, and while I always document my progress, I have only recently started to calibrate my lifts against "strength standards" (I realize these are subjective). I did so recently and came across a pretty major anomaly. All my 1RM lifts in various exercises approach an "advanced" level based on several sites that publish standards, but there is an inverse relationship in my deadlift and squat performance. My sumo deadlift 1RM is about 415 pounds, while my front squat 1RM is 470 pounds. Honestly, I think I could get my front squat even higher, even going pretty damn low, I feel like it's my knees that would give out before my legs do. I switched from squat/deadlift to F squat/sumo due to a lower back injury, these don't hurt but the traditional does.
One thing I will say is I have long arms (75 inch reach) and torso, but am only 5'10. I read somewhere that generally reach and height are similar, but mine seems to have a 5 inch variance, I'm guessing fairly significant. It's definitely short legs, I only have a 30/31" inseam and while I seem tall when sitting next to people, I'm not tall next to people standing.
Is having short legs and long arms somehow predisposing me to a super strong front squat and/or a super weak deadlift? I'm like 100 pounds below advanced standards for deadlift, but at the same time in an elite category for front squat. While all the other lifts, I'm consistently just under advanced...
Curious your thoughts, real science and bro science both welcome!
Tuesday, 8 January 2019
Monday, 7 January 2019
Sunday, 6 January 2019
Major League prospect repays his parents for all their sacrifice over the years.
http://bit.ly/2RAKKfM
What is the better/faster way to gain strength as an athlete?
Option 1: To do what most athletes do, train the same movement, use the same muscles everyday.
Option 2: To follow strength training principle of using a muscle 1-2 times a week.
Why: I am an athlete (Archery). Been struggling for a month now gaining strength for my shoulders/back. Been trying to lift weights 1-2 times a week per muscle group (compound lifts, weights 3-5 reps, around 4-6 sets). I can feel I improved about 20-30% based on how easier it is to perform my sports. But I need to have more strength fast, I need to improve my shoulders to 2-3x strength. How long will that take and the best way to gain that?
Reducing Calories on Off-Days while Cutting?
I'm about 19% BF 22y/o and I'm on an intense 5day/week lifting routine.
I'm trying to get my diet straight so I'm wanting to cut some more fat before bulking.
I was recommended this calculator and it suggests to modify my macros depending on the day:
Training Day Calories: 2474
Protein: 162g
Training Day Fat: 50g
Training Day Carb: 340g
Rest Day Calories: 1649
Protein: 162g
Rest Day Fat: 90g
Rest Day Carb: 50g
Why are training day calories higher while rest days lower? Is this necessary?
Why are rest day carbs lower while training day fats higher?
Is this calculator making it unnecessarily complicated or is there method to this madness?
Benefit of Yoga alongside Lifting?
I'm on week 4 of the most intense routine I've ever done. My college does group yoga classes at our university gym and I've never tried yoga before.
How beneficial is it for me to do yoga after my lifts? As a student with limited time, would I find more benefit to spending my time doing cardio/rowing over yoga?
How effective is this program?
How effective is this program and was wondering is this a good approach to gain muscle and be prepped for a military selection. This is week 1 of the program.
Day 2
Back Deadlift 6 sets 6 reps @55% of 1RM Only do concentric movement Pull ups –complete 12 reps Bent over row –5 sets 7 reps @ 76% of bodyweight Pull ups –complete 10 reps Seated cable row –5 sets 10 reps @ 100% of bodyweight Pull ups –complete 8 reps Cable latissimus dorsi flexion –5 sets for 30s @52% of bodyweight Pull ups –complete 8 reps
Day 3 Morning
800 meters in total Break the swim up in 25 meter intervals. Swim each 25 meters as fast and hard as you can any stroke you want. However much time it take you to swim the 25m take that much time to rest.
1:1 work to rest ratio. If you are goi ng to train soon after the morning swim session.
You MUST eat a well rounded meal. Carbs, protein, and fat, and at the very least 36 oz of water
Evening – Chest Bench press –5 sets max reps @ 64% of 1RM Seated machine chest press –6 sets 16 reps @ 76% of 1RM Chest dips – reps scheme: 18, 12, 12, 12,12, 12, 10, 10, 10, 10
Day 4
–Triceps
Circuit. 30s on 30s off. Adjust weight as needed throughout the circuit. Complete circuit five times with 90s of rest after each rotation. DB overhead extension Tricep cable press down Tricep dips Tricep overhead cable extension Seated double band press down TRX tricep prone extension
Day 5
Track workout -USE A HEART RATE MONITOR.
200 meter repeaters...run this as fast as you can, like your life d epends on it. Take note of your HR. Walk 200 meters very slow. We want to drive your heart rate back down to your "warm up" HR. Repeat this action for the total distance of 1.5 miles. This days training we are counting the 200-meter walks toward the total distance.
Day 6
Break up the work and be athletic. Keep percentages low in conjunction with large athletic movements. Keep the heart rate up, but not a true High Intensity Interval Training session. Move from one exercise to the other but not immediately. Give yourself just enough rest to be able to perform the prescribed reps. Repeat these three exercises for one hour or the eight sets of each exercise. Power clean + push press –8 sets 10 reps @67% of bodyweight Pull ups –8sets -complete max reps over 30s DB swing clean and press –8 sets @ 40% for 30s
Day 7
Biceps
Circuit: five times through. 30s on 30s off. 90s between each rotation. Barbell bicep curl –5 sets @ 50% of bodyweight Seated preachers curl –4 sets @40% of bodyweight Cable hammer curl -@60% of bodyweight Behind head cable curl -@30% of bodyweight DB hammer curl -@35% of bodyweight Seated cable cur -@35% of bodyweight & 14 minutes slow jog
This training session is meant to be slow and therap eutic. Effort should be made to keep a slow pace and elevate the heart rate only to about 75% of estimated max heart rate. Keep a steady pace or do a tempo run. Run & walk equal time or distance for a tempo run. Example: Run a hard and steady 800m dis tance. Take note of the time and walk that same time. Repeat for no more then two miles counting only the running distance toward the two-miledistance
Saturday, 5 January 2019
Is there a customizable workout app that allows my to create my own routines?
I need to work on my bench and I want to find an app that will let me chose my exercises for that day? For example I would like stronglifts 5x5 but I dont want to do squats 3 times a week. I would rather bench more. Any suggestions?
Conditioning/Cardio alongside Lifting?
I'm on week 3 of the popular 5day/week hypertrophy focused PHAT routine.
I wanted to try out the rowing machine, I've never used it before but I read I should do this alongside my lifting for good conditioning:
Row 50 meters hard, 100 easy - 2000 total
I've never used this machine before, any tips? Should I do this on my off days? How frequent? Is it easy to tell how many meters I've rowed so I can adhere to this? If I do this alongside PHAT is this really all I need to do?
Friday, 4 January 2019
Thursday, 3 January 2019
Noob Question About Soreness/Dons
Hey everyone, I have what’s probably a simple question about soreness/doms but can’t find a proper answer. I’m probably just not searching the right thing.
I run a minimum of 5k daily and have started phraks gslp though the weights aren’t much more than bars right now. I’m not strong at all and am very new to weights. Think lifelong obese person but down 65 pounds (currently 255) via diet and later running over the course of last year.
I don’t mind the exercises and i don’t feel like I’ve over done anything but I am sore all the time. I mean ALL the time.
It’s not pain soreness like I’ve hurt something but it’s not exactly pleasant if that makes sense. Enough to impact sleep and make work unpleasant.
Does this ever improve or go away? Do you get used to it? Is it ok to exercise sore?
I understand the reason for soreness but is this a function of “being so out of shape” or will it always be like this or does the body adapt?
Normally I’d get a “trainer” by where I am there’s no one really available that can do this with my work schedule so it’s me and google 😂
old, new and struggling a bit
I'm 48, 6'2", 215 and have not trained seriously since running cross country in high school. I have never lifted a free weight or done any sort of circuit training until about six weeks ago. I've got a soft gut, zero definition and I'm primarily active in fun stuff. I bike in the summer, skate in the winter, don't have any problems touching my toes or jogging around the block, but I'm not in shape. I tire easily and I'm just not thrilled by how I look. And I'm just kind of worried about getting old.
I joined what I consider to be a Crossfit-ish gym in my neighborhood (huge benefit) led by a coach who has a mellow, patient, but very informational demeanor (another plus, I don't respond well to drill instructors). It's class based, which also helps me a lot in terms of accountability and programming. There's a warmup, which I would have previously considered a pretty decent workout on its own, a strength period and then a conditioning period.
So after 2 months of going twice a week (my schedule doesn't allow for much more than that), I'm still consistently getting my ass kicked. My size and upper body history mean I can't do pushups without substantial cheating (on my knees or raising my hands substantially off the ground). Pullups and chinups are a joke. I do enjoy the workouts for the most part because it really feels like I'm accomplishing something. Smashing medicine balls and pushing a sled feels good after arguing at work all day. But man, I'm full of anxiety on my way to the gym due to my inability to do the basics. Struggling with pushups from your knees is sort of humiliating for a guy. I'm grateful to be in a class with some
That confession out of the way, I'm mostly interested in just what to expect going forward and if it's normal to struggle with some of this bodyweight stuff. Any suggestions for diet changes to increase energy for these workouts? Is there a light at the end of the tunnel for basic competency?
Rep max warm ups
Hi, I'm currently doing average to Savage by Greg Knuckols. It's squat day today and I'm going for 3+ at 120 kgs. On the other rep max days I am usually either not warmed up properly or half gassed when it comes to the rep max set especially on squats. Any guidelines I could use for these sets? Thanks
Wednesday, 2 January 2019
Getting stronger
I'm a 150lb guy who use to lift really heavy (for my weight) but now I do bjj and judo and am trying to cut weight (down to 135) admittedly I have gained about 5-8lbs over the break but I'm ready to get back where I need to be, when i lifted heavy weights the most I weighed was abour 160, I'd like to not just retain my strength but continue to get stronger (back to where I was, max on bench was about 215 after about a year and a half of training) My question is it even possible to continue to cut weight but still get stronger.
Pain on left side of neck, and in between shoulder blades
Been strength training about 8 months now, so I have seen my fair share of soreness. The past month though, I had this pinching feeling above my left trap in my neck (feels like I slept wrong, but it is constant) and in between my shoulder blades around my 4th vertebrae. It's not a sharp pain, and not standard muscle aches, it is just annoying and comes and goes. Pretty sure my form is fine, and I watch how I sleep. Anyone have any ideas what could cause this? Stretching, heat, and myofacia release only seems to make it worse in the long run.
Callouses on my Hands making Lifts Painful?
I've been weightlifting on my new routine for 3 weeks (without gloves) and I've developed callouses on my hands where I grip, and whenever I'm doing pullups for example it's becoming very painful to do the exercise because of it.
Does anyone have any solutions?
Tuesday, 1 January 2019
EMSKR: What is the best way to start learning how to work on/fix up vehicles?
Reposting because I didn't tag.
I'm a 27 year old male, and I know the absolute minimum. I can change oil and tires (but not rims) and that's about it. I want to learn more, maybe even start a project car. What's a good way to start? I know how to handle most hand tools, I'm am industrial electrician, pipe and wire guy.
Edit: Well I guess I'm gonna have to start taking stuff apart. Thanks everyone, here's to me not breaking shit!!
Why are construction worker not as muscular as weight lifters?
I mean they do much harder "weight training" than most of the weight lifters, and that all day long. Most of them are even fat. Are the skinny guys are not muscular at all.
Did you ever see a muscular construction worker?
Where should I begin.
Im 25 Weigh 170 lbs(tall and skinny)and according to my scale im 12% body fat which sounds about right Im 6’2 and still have that young metabolism, Im no perfect eater but I definitely dont over eat and I do eat pretty well. I dont drink sodas often, dont smoke, hardly eat fast food and I drink at least a gallon of water a day. I work landscaping so im moving all sorts of ways for 8 hours a day 5 days a week. My strong side is my cardio, ive always been a very good runner. I never workout but I know for a fact I could get up and knockout 10 miles without stopping(at a steady jog) and I consider that to be pretty good. I have a nice little room to workout in and have a bowflex m5 machine, a various amount of weights up to 30lbs, pull up bar and various resistance bands.
I was wondering if anybody can point me in the right direction for free workout routines with the equipment I already have. Im aiming to workout at least 4 times a week and I like workouts that are more on the intense side. Id rather not join a gym but for bigger weights ill obviously probably have to unless anybody knows of cheap ways to make weights for a bench press and whatnot
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