https://www.youtube.com/watch?v=uKEwTa8I3ws
Thursday, 28 February 2019
Bad training partner.
Ive had the same partner for about 2 years now and only recently have i noticed his bad traits.
He dosent take it as seroius as me. He wont follow programs to a T. Despite being a novice will rarely add weight to his lifts even though i have explained progressive overload to him many times.
Spends most the time on his phone/ joking around. Refuses to eat properly because its "hard". Wont bulk despite being 160lbs. Wants the get "shredded". Constantly is taking pictures and videos.
Screames and yells to get "hyped" just for a warmup set. Sometimes skips workouts to hookup with girls. Usually takes 5-10mins between sets. Will sometimes skip sets or entire exercises because he is "not feeling it".
Idk what to do. We are family and vary close, we see each other outside the gym (its a home gym) alot so bringing this up is gonna throw a wrench in the relationship but my paitence is wearing thin.
starting to train with a messed up shoulder/forearm
Hi everyone, I just started weight training. So far I've been using Nautilus machines to work my arms and back, using a light weight and lots of reps to a set, but I've been told I'll build more muscle with heavy weight and fewer reps to set, especially with free weights.
My trouble is this: back in 2005 I messed up my right shoulder and it's never been good since. I think I tore the rotator cuff. Certain movements bring a familiar pain that I take as a message to not push that movement. The same arm has been giving me trouble in the forearm as well - repetitive stress from hammering/computer use/writing.
Part of why I want to get strong is to help compensate for these injuries, but I don't want to make them worse either. If I'm lifting a dumbbell and I feel the pain of the old injury, should I push through it? Should I avoid it entirely? Certain moves -- like lifting a weight with my arm straight out in front of me - make it hurt more than others -- doing a curl is pretty pain-free.
TL;DR how to a push myself without screwing up old injuries that never really healed
Wednesday, 27 February 2019
HOW TO GET LEAN | INTERMITTENT FASTING | BACK WORKOUT | Leom Temple
https://www.youtube.com/attribution_link?a=8yJmRoV-EKk&u=%2Fwatch%3Fv%3DzsAsasz4wl8%26feature%3Dshare
Help my squat form please :D
Hi, so i started doing some strength training a couple of weeks ago. When i perform my squats, sometimes (not every time) i get a little lower back pain afterwards. It goes away after like 15 seconds though. I was just wondering if my form i ok, or if bad form is what is causing the pain. I hope that anyone is able to help :)
I also realized, that even though i push myself to my limits, i don't feel particularly sore afterwards or the day after. My legs just feel kinda weak, if that makes any sense. Is that a good thing?
Here's a video:
Btw the cracking noise is not my knees, it's my ankles and there's no pain :P
Tuesday, 26 February 2019
Supplements for strength?
What supplements should I take to help increase my strength and overall muscle gain , i take creatine and glutamine. Anything else I should take?
Monday, 25 February 2019
in your experience what has been the best strength training program you did?
I carry a good amount of size, and i'm not completely worried about putting more muscle on right now, but after taking a good amount of time away from the gym I lost a ton of strength.
i'm currently doing layne nortons PHAT program but the example week he has listed, has no benching, no deadlifting, and I just dont know how I would fit those into the split. and i'm trying to get those numbers back up.
can someone recommend a good strength training program that wont have me spending 24 hours a day in the gym? if it matters, in regards to my experience, i've been lifting for around 7 years, best numbers are a 440 dead, 365 atg squat, 275 bench at 17 yo, ~195lbs.
Training to go Kayak Camping
Hello r/strength_training!
My friend (32F) and I (27F) are getting ready for a four day kayak camping trip in May; we'll kayaking between 4-6 hours a day. As we don't have much opportunity to kayak where we currently are, we're doing gym strength training to prepare. I understand we'll need some serious oblique, shoulder, and back strength and endurance. I'm putting together routines for us to do 2-3x/week.
We're also runners with knee issues, so I usually try to incorporate hip strengthening exercises to prevent injury.
What exercises do you recommend? How should I be thinking about structuring our workouts?
Thanks so much!
Sunday, 24 February 2019
Respectable squat at 155 and fair expectations for myself ?
Hello all, I’ve been lifting for a bit and I’m wondering what a respectable squat at my weight is. I know many may say “it depends on standard of the person” but I want to know (for someone who lifts to be strong and look good what is a respectable squat. I’m 18, 5”10 and have been lifting for around 10 months but only just started barbell squatting seriously the past month. My leg day was yesteday and I ran a 5x5 a that looked like this 185x5 195x5(3 sets) 185x4 (I was dead) My goal by summer is to be doing 225 for reps and I want to know if this is attainable. I’m also bulking so I will probably be 5 (ish?) pounds heavier by then. Thanks
Saturday, 23 February 2019
Breaking bench press plateau
So im 76 kg, 1.79m. Just so you get a clue about my strength levels: I did a max workout on bench 2 weeks ago, got to 120 kg (think i could have got 122.5 but w.e, then did a max rep set with 100 kg - 11 reps). I am splitting my training to push, pull and legs. (PPLx is my split). For my pull workout I like to so one arm chins, heavy weighted pull ups. For my legs I am doing SS, as I just got out of the army and all we did was cardio, so didnt have time for heavy squats, therefore I am in my linear progression stage. For my push workout i am doing canditos linear progression program, and im pretty much stuck. I want some advice on what i should do to break this plateau. Should I periodize? Do a month of purely high reps, or maybe change my split and increase my frequency on push workours? Maybe doing OHP as a main lift? or is the solution just to get bigger? (which i am avoiding right now, I like my weight, feel light and can do one arm pulls and front levers. Not completely ruling out though). As you see I have lots of thoughts and possible solutions, hope you can help!
Friday, 22 February 2019
Preventing pain in wrists during heavy drag?
EMT here, hope nobody is creeped out by this question because I swear I’m not a serial killer. One of the things we’re trained and expected to do is drag prone people on the ground to safety if needed. I’ve never had to do it in the field because I’m not an action movie star, but I’ve tried it out a few times and also am considering law enforcement (most departments look like they have a 165-180 pound dummy drag for 25’). On the occasions I’ve tried it, my wrists always hurt after for a few minutes. How can I prevent this, and what exercises/weight machines can I train this with (guessing seated row?)
do you guys think i can add 20 kg to my bench by the end of the year
so i got a weight bench for christmas and i started with a 3x5 of 30 kg i moved up to 3x10 and now im doing this thing with my exercises where i alternate each month with 3-5x5 then the next month 3x10 eg
februrary: 3x10 bench
march: 5x5 bench or 3x5
so i do a pull rest push legs then rest style workout i also have muscle milk anyway do you guys think i can add 20kg by the end of the year for my push workouts i do bench, flyes, lateral raise, over head press, front raise and pushups all for a 3x10
sorry if this is formated bad if it is just say in the comments and ill try explain better
EDIT: forgot to say how i add weight so what i do is i do a 5x5 with say 35 kg then at the end of the month i use that weight for a 3x10 if im strong enough but if im not then i just drop 2.5 kg
Technique
I realized today how much I get out of my technique. My bench press max is 335-340 paused. Today I struggled with 205 for 4x10 touch and go. Roughly 60% of my max.
For you young lifters, focus on technique. It will help you out tremendously!!
I have a question about what belt size to order. I messured around my belly button and I am 39" so I ordered the XXL which is 38"- 46" and it was way too big for me. I am unsure of what size to get as I do like it very tight. It cant be this hard to workout can it? The size options are as follows...
M 26"-34"
L 30" - 38"
XL 34" - 42"
XXL 38" - 46"
XXXL 42" - 50"
How do the sizes work exactly, is the smallest number the losest it goes and the bigest is the tightest it goes or?
This is the belt...
https://www.strengthshop.co.uk/strengthshop-13mm-quick-release.html
Thanks
Thursday, 21 February 2019
Wednesday, 20 February 2019
Dream Come True
Against all odds my wife and I made it out for the first time away from our 3 young children in 3 years. The final boss was an epic snow storm here in MN. We braved the weather and drove 5 hrs (shoulda been 3 max) to Two Harbors to stay in our favorite restore on Lake Superior. God is good, and this is just what we needed... at just the right time.
Nonverbal 5 year old son with autism starts speaking for the first time to his dad!! 😃😇
https://youtu.be/5pp1IYujtaM
Sets of 25 reps?
Getting back after it after several months hiatus. Any merit in including super high-rep sets to my workout? First few days back I did 3x25 then 3x10 of moderately easy weight for me on majors like bench, squat, and arms....WHOA, the next day all my fibers felt toned, sore, and thoroughly worked.
What are yalls thoughts on doing high-rep sets in your workout?
Is my CNS fatigued?
Last week monday, i missed the last rep on my last set of squats. I got frustrated and decided to load up 405lbs and unrack it, it felt good so i got curious as to what 500lbs felt like. I loaded it up walked it out and held for about 3 seconds. That was last week, this week ive missed a rep on almost all my lifts (deadlift, bench, etc). Did that 1 thing screw up my lifts? None of my other variables changed.
Losing strength for no reason?
15 male here,I have been doing push ups for a few years and gained a lot of muscle,both visually and strength,but lately I have been losing muscle?
I don't know what is happening,I am a lefty and had some problems beating someone who is a righty at arm wrestling with my left arm,despite he being weaker than me,I beat him with my right arm like half a year ago
And I know what you are gonna say,but I haven't seen any progress despite doing push ups and pull ups pretty frequently in the last 6 months,like I am stuck at this strength level
Can you guys give me a training routine or any ideas why this is happening?(I still haven't finished puberty,muscles barely started or not at all building up,1.74m tall aprx. and 55 kg,abs are still there from when I was 51kg)
The video that started this sub 4 years ago - Son gifts dad a 57 Chevy
https://www.youtube.com/watch?v=xQLUJfArkrA
Tuesday, 19 February 2019
Our friend TJ who is a personal trainer from Hollywood just uploaded secons video 🔥
https://youtu.be/FIWH5zSepEE
Monday, 18 February 2019
oh man i love having a gym at home, im just
lifting all day, i wake up, i go up to the barbell and lift it, after i take a shower, after i take a piss, while food is cooking, before i go to work, after i come back from work, before and after each meal, before bed, all day everyday.
Deadlifts grips
Hey guys I recently started noticing some increased fatigue in my right forearm and bicep and left shoulder and forearm could this be because of my deadlift grip? I do one palm facing out(right) and on facing in(left)
Father Hears His Organ Donor Son's Heart Beating In The Person Whose Life He Saved
https://youtu.be/cDK_7FKQkr0?t=17
Girl adopted by US family reunited with Chinese parents after 13 years [full story in comments]
https://www.youtube.com/watch?v=EuXQl2xwOJg
My Father’s Dream: Blind Mechanic Drives Car for the First Time in His Life
https://www.youtube.com/watch?v=y6SUegrOZPY
Sunday, 17 February 2019
Saturday, 16 February 2019
CAN CRUSH
https://www.youtube.com/attribution_link?a=P1sZonEhSbU&u=%2Fwatch%3Fv%3D1wcdkqHTSCA%26feature%3Dshare
I'm developing an internet service that uses scientific analysis of exercises to give people personalized programs after answering a questionnaire. Can you help with the list of exercises?
https://docs.google.com/spreadsheets/d/1NjzWCHJ7pe1jvmHOyxSd6BUHnr9ofPBibiCbNmgqH4g/edit?usp=sharing
Hello! I'm a personal trainer and a competitive powerlifter. I also work in research and do tons of surveys as well as with data analysis. I couldn't find a place online with a similar service (that does it with any scientific rigor or basis). I thought of this idea after having a billion friends, family members and acquaintances ask me for a program.
These programs will be primarily strength and hypertrophy based. But there will be some bodyweight exercises for those who do not have equipment/do not want to buy a gym membership. Yes not ideal, but doing something is better than doing nothing.
**The Statement:** I think everyone should have access to a *good* CPT, or someone who is highly experienced in strength training. But not everyone has the resources. In leu of a trainer a customized program based off of scientific analysis is the best alternative.
**The Process:** The first goal is to create a database of exercises, each rated on various variables. For example, modality, cns intensity, which muscles are activated and how much, etc.
After this database is completed I will develop measures which analyze a person's unique conditions, goals, timeframe etc. and match those results to a series of regression equations that spit out a personalized program.
I want this service to be free, and am doing it pro-bono. I've developed a long term plan for the data analysis and establishing measurement validity.
**What I would like from those of you who are willing**, is for you to write down a list of exercises (preferably in the google sheets, but if not then the comments is a fine place). If you want to go a step further, rating the exercises on the subjective variables would be amazing.
I thought about posting this in r/fitness as well, but I'd rather have other people with strength experience help out. Since I'm not sure how much I can trust those guys.
If you look at the sheet you might find that some corners have been cut, for example I measure ratings on 'obliques' in general, as opposed to external and internal separately. This is a byproduct of the complex analysis I have to do.
You may also disagree with some of my ratings, that's fine. Please comment below as to why, rather than 'fixing' it in the document. I have a few of my CPT friends helping out and I'm going to average out the scores to make each rating more valid.
This is also a clone document, with several features taken out so that it would be more user friendly for those kind people who elect to help. There are at least a dozen other variables.
Also, please tell me if you have any ideas as to what variables I should include, and what questions should be on the survey.
**Disclaimer:** [This disclaimer is more for my xpost at r/personaltraining] Keep in mind, meme 'hyperfunctional exercises' will not be included. Pretty much if there is more than one hyphen, or more than one 'to', then the exercise will not be included. Example- squat-to-step-up-overhead press.
I don't know if anyone will read this, but if you do—
Thanks so much!
All people who assist, whether in comments or in the doc, will be credited in the final project.
https://docs.google.com/spreadsheets/d/1NjzWCHJ7pe1jvmHOyxSd6BUHnr9ofPBibiCbNmgqH4g/edit?usp=sharing
Friday, 15 February 2019
After two and half years it finally happened...
My fiance is pregnant! I am so happy and I just had to share it with all you wonderful people! We really didn't think it was going to happen for us the old fashioned way. I am going to be a father!!! I am getting married soon to the most beautiful woman I have ever laid eyes on and now I am getting blessed with child with this woman!!
Upper Lower strength program feedback
Hi, i made a upper/lower split program where i mostly focus on strength. I would really appreciate it if you would give me some feedback on what muscles i might have forgotten, only thing i can think of is traps, so maybe i should add some sets of face pulls or shrugs on upper days? I sometimes swap some of the exercises out with alternatives like pull-ups and dips out with biceps and triceps isolation, and Bulgarian Split Squats with lunges.
Also am i going about training for strength the right way? The reason I’m doing upper/lower is because of my job, which is also the reason i sometime have to do full body workouts. Sometimes i have 36h work days multiple times a week which makes it hard for me to work out as many times as i would like to.
Any feedback is very much appreciated :)
Age: 19
BW: 86 kg
Height: 193 cm
Lifting experience: 3 years on/off
Lifts:
Max Bench x5 75kg
Max Row x5 75kg
Max OHP x8 40 kg
Max squat x 5 75 kg
Max Deadlift x 5 115 kg
2-4 min rest between sets
Upper A
Bench 5x3-5
Rows 5x3-5
OHP 5x5-8
Dips 2x amrap
Pullups 2x amrap
Upper B
Rows 5x3-5
Bench 5x3-5
OHP 5x5-8
Pullups 2x amrap
Dips 2x amrap
Lower A
Squats 5x3-5
Romanian Deadlift 3x8-12
Bulgarian Split Squats 3x8-12
Glute Ham Raises 3x10-15
Calf Raises 3x20-30
Plank 3x 90, 75, 60 with 1 min rest
Lower B
Deadlift 5x3-5
Frontsquats 4x6-10
Romanian Deadlift 3x8-12
Bulgarian Split Squats 3x8-12
Glute Ham Raises 3x10-15
Seated Calf Raises 3x20-30
Question for those using the String iOS app
Does the app automatically progress your reps/sets/weight for you or do you have to do that yourself?
Mods, if this isn’t the right place lemme know and I’ll delete it.
Thursday, 14 February 2019
Wednesday, 13 February 2019
Hamstring strain
Recently strained my hamstring (grade 2 strain). Any exercises I should start doing. The ATC at my school suggested plenty of isoisometric and eccentric work before I do anything fairly taxing
grip strength lacking despite high efforts
My grip is my weakest link in my strength training. I could deadlift a lot more and pull a lot more (rowing, pullups, etc.) if my hands would not give in. When I deadlift I barely feel my back but my hands are done already.
Currently I'm doing them 4 times a week (I'm 6 weeks in) with dead hangs, farmers walks and forearm curls. They are burning like mad every time when I'm curling, I bring them to failure and feel rock hard. Same when doing my static lifts. So I guess intensity is not the problem. I'm also eating a caloric surplus with enough protein (about 1,7-2g per kilo of bodyweight). I know I'm eating at a caloric surplus because I gained weight.
Before that I did and still do hammer curls and pullups with hammer grip, still no gains.
What is wrong with my hands? Is this some genetic condition? Should I give it more time or should I go into a higher rep range for my curls? Or load it with even more weight?
Deadlift
Ä° am doing 5x5 str training, it says to do deadlift 1set 5 rep because of cns(central nervous system) activation. I wonder is it really enough to do 1x5 instead of 5x5?
Tuesday, 12 February 2019
Strength training with torn rotator cuff?
I have a torn rotator cuff and am awaiting surgery. In the meantime what sort of strength training can I do that won't tax/stress it? I'm in decent shape and very active but more sports and cardio. But since I'm out of my 2 sports til surgery I've been advised to up my strength training so my weight doesn't slip I do very light weight physio exercises but can't do any heavy stuff with overhead or lateral motion. I am not sure if deadlifts or curls or other arm work would still hurt shoulder? Besides squats and lunges and glute bridges are there other lower body things I can be doing?
Shoulder soreness and now bruising after barbell bench press and other exercises?
On Saturday I did barbell bench press (which I normally don't do, since it seems to negativity affect my shoulders - I only do dumbbell bench press) with a limited range of motion to put less strain on my shoulders, and along with some other exercises. My right shoulder (which already had issues in the past, but seemed decent nowadays besides clicking/crunching on occasion) was sore, and you can see a bruise in the picture I took today. What is this? Shoulder impingement?
I'm thinking I will lay off barbell bench press, and maybe really cut down on any sort of pressing or chest of forward pushing motion, and focus on my back more for a while.
Dynamic Abs for Core Strength
If you exercise, you've probably spent time working your abs and focusing on building core strength. Core training is a relatively recent addition to the exercise world, leaving many of us wondering: What is core training and what does it do for you? For one thing, working your abs in a more dynamic way, meaning getting away from traditional crunches, can make them stronger in all the activities you do each day.
https://www.bodybuildingdiet101.com/2018/11/dynamic-abs-for-core-strength.html
https://www.bodybuildingdiet101.com/2018/11/dynamic-abs-for-core-strength.html
Monday, 11 February 2019
Sunday, 10 February 2019
Chest workouts with dumbbells and no bench?
I'm a broke college kid who doesn't have the space or equipment for a proper full body workout, but I have definitely gained significant muscle definition in the past 3 and a half months since I decided I was done being skinny. All I have are a pair of 16lb dumbbells and a bodyweight dipper. I already do chest dips and I also do dumbbell presses while laying on the floor. I realize that without a bench I'm not getting the full range of motion which henders my progress. Does anyone know of anything I can do with the equipment I have in order to increase the size of my chest?
Deadlift Dizziness
I'm a reasonably experienced powerlifter (5 years under the bar) and I've recently started having a problem with dizziness/wooziness/syncope when I'm deadlifting. I recently fell after a moderately heavy double and had to suspend deadlifting today because I got pretty dizzy after my last warmup rep. I suspect hydration is the cause, because I haven't had the trouble every deadlift workout, only some. I do tend to have trouble staying hydrated in the winter. The weights I'm lifting now are well below my historical maxes (80-85% tops).
Have you guys and gals had this problem? Was hydration the issue? Is there any other probable cause? Thanks for your thoughts.
Saturday, 9 February 2019
Rounded shoulders, kyphosis and deadlift.
I have rounded shoulders and postural kyphosis. So, my scapulae are pulled outward all the time . Should I do deadlifts ? When I tried them , people said that I was rounding my back, and I can’t make it straighter , how much ever I try. Or is it too risky? I have been hunching my shoulders for 17 years and lifting since 2.
Does this exercise program work?
m - full body t - cardio and abs w - full body t - cardio and abs f - full body s/s - off
Roughly 1-1/2 hrs in gym
Thanks
Friday, 8 February 2019
Man adopts terminally ill foster children and cares for them.
https://www.youtube.com/watch?v=0DhJ9WYSqaU
back / upperback muscle imbalance is messing up everything
Greetings.
I have an issue I've been dealing with for some time already. I was hoping it would fix by itself just by being careful with the technique but it hasn't been the case.
as you might have guessed from the title I have a muscle imbalance in my back / upperback muscles. To be more specific beetwen the left side and the right side.
I believe I developed this imbalance over time because of the fighting sport I do which emphasises a guard over the other.
Also in the past I did a lot of mixed grip deadlift and that worsened it.
Let me describe it:
- if I do dips one traps is lower than the other.
- if I do (low bar) squats the bar is not evenly placed on the rear delts (one is bigger). Therefore during the range of motion the weight is not evenly placed on the back and so the body ends up twisting when the weight gets heavy. This is a really big deal and makes squatting 10 times harder.
- During heavy overhead press the bar is simply tilted more towards one side. Not one side higher than the other. The bar is simply not aligned and parallel with the body.
- During pullups / chinups I can't feel both sides of the back working together. It takes me a good amount of concentration to perform the movement well because the elbows are moving differently.
- During bench I can't quite feel both the left and right side working the same way.
Those are some examples. I don't know how to address and fix this issue. I was hoping someone had some similiar experience in the past and was willing to give me some advices and recommend me some correction exercises.
Thursday, 7 February 2019
New Youtube
Hi everyone I wanted to share with you all my YouTube channel. I've just recently started "powerlifting" since last year and as of last July, my PR's were 200lbsSquat/135lbsBench/225lbsDeadlift. As of right now 285LbsSquat/195lbsBench/375LbsDeadlift. I would appreciate all criticism and hope you guys go check it out!
Barbell rows & traps
I’m doing barbell rows as complimentary to my over head pressing. When I do the rows my traps are burning is this normal? I’m focusing on my technique and thought it’s supposed to work the lats and muscle between the shoulder blades. On some reps I even squeeze and hold up the top for a second and come down and do controlled reps. Am I doing something wrong.
Feeling faint during high rep but now low rep
During deadlift in the 10-12 rep range for 5 sets I get very light headed and sometimes have to sit down for a while before continuing. My vision also starts getting darker. It’s frustrating. What am I doing wrong. I don’t get this when lifting heavier i.e in the 1-3 rep range. Any advice?
Wednesday, 6 February 2019
Benefits to inflexibility?
This is a weird question, and maybe not the best sub to even ask, but are there any benefits to inflexibility? Maybe in terms of injury prevention or strength? Where the muscle experiences a counterforce at a smaller range of motion? There can be some sort of balance. I'm not suggesting that stretching or flexibility is bad.
Hypertrophy Rabbit hole
So I recently came to the STUNNING conclusion that I do in fact need to focus on muscle growth as well as training my cns and technique of the main lifts (Shocking, I know). I'm *relatively confident in the SetsxReps for my Main lift as well as Auxilleries, a la a Greg Nuckols program I'm starting (The Journey Intermediate). But the accessories are wide open!! Instead of throwing the basic 3-4x8-12 at me he links some articles on different training techniques for hypertrophy. I read Borge's Myo Reps In English piece and fell down a little rabbithole. Ive been jumping around forums and reading about other methods and studies. AMRAPS, Density Blocks, Ramping sets, etc. I'm digging this as hypertrophy is not my goal, but a means to the ends so I feel more confident in playing around with it. I wanted to see what are your thoughts on these methods? Lov'em, hate'em, or something in between? Any advice on them, like do some lend themselves better to unilateral work, compounds, iso, etc. Or do you have your own secret weapon that blows these all out of the water? LETS TALK GAINS!
Overhead press Max
I'm 18yrs 160lbs and I can ohp 145lbs.x3 and was just wondering if you consider that strong or strong atleast a strong gym lift? Thank you for your response.
Overhead vs. Bench Press
Which lift helps you gain more overall strength, a strict OHP or bench. Also if I can overhead press more than someone else, does it mean I'm stronger than them atleast in the upper body? Thanks for your response.
Tired during lifts...
I am somewhat new to strength training and I have realized a that lack of energy is holding me back on days where I lift heavy. I get about 7 hours of sleep so I am assuming its a food issue. I usually eat like 4 eggs and some toast before my meals, but lately i've become exhausted almost 1/2 way through my workout. I tried drinking coffee before but that doesn't help all that much. Any suggestions?
Side note: I am vegetarian and I workout in the mornings
ever had DOMS so badly you lost use of a limb?
(x/post /r/athleteadvice)
I don't mean for the title to sound so dramatic, but I am wondering if anyone has experienced this. Monday I trained biceps, Tuesday I had some mild DOMS and Wednesday morning I woke up unable to use my left arm. The pain is severe and I cannot straighten the limb. I can stiffly wiggle my fingers and move my forearm, but I cannot move my upper arm at all. My first thought was a bicep tear, but there is no bruising, no visible abnormality and the pain is not in the tendon at the shoulder or elbow, it's entirely in the bicep muscle, which is why I am wondering if it's just really terrible DOMS or a Charlie horse? I generally have a high pain threshold but this is exquisite. It hurts with mild impact like walking, like a broken bone would, but I don't want to go to the doctor for a Charlie horse.
This awesome EMOM workout can easily become part of your strength training regime
This workout requires two kettlebells, is 14 minutes in duration, and is a full-body workout for intermediate to advanced level of kettlebell training. You should have good overhead mobility, be able to clean, strict press, and most of all have the strength and stability to perform an overhead reverse lunge.
The Perfect Kettlebell Workout
The above video is one of my training sessions and shows:
- 10 minutes warm-up
- 14 minutes kettlebell workout
- 6 minutes stretching
I will guide you through the warm-up, workout, and stretching in the video. From 0 to 8:42 is the warm-up, from 8:43 to 13:48 is the workout, and from 13:49 till the end is stretching and cool-down.
The areas worked but not limited to with this workout are:
- Back
- Shoulders
- Triceps
- Quadriceps
- Calves
- Gluteals
The workout is 14 minutes EMOM. Every minute on the minute you perform 2 reps of the following kettlebell combo:
- Clean
- Strict press
- Alternating overhead reverse lunge
The first set starts dead off the ground and the second set is continuous. Put the weights down and rest for the remainder of the minute.
Rx for males is 2 x 16kg/35lbs
Rx for females is 2 x 12kg/26lbs
Scaling and progression further down. Increase weight over time as you successfully complete the full 14 minutes.
But as always, form and technique first, weight and reps second.
Step-by-step
- Dead start
- Hinge
- Space between you and the bells
- Pull the bells into the backswing
- Clean the bells up into a good rack
- Create tension and strict press
- Keep the weights overhead
- Keep pressing up throughout the movement
- Reverse lunge on one side
- Keep the weight on the front leg
- Come back up through the strength of the front leg
- Repeat on the other side
- Slowly lower the weights into rack (take advantage of the eccentric phase)
- Do not drop the weight into rack
- Drop into backswing
- Clean
- Strict press
- Alternating reverse lunge
- Rack
- Drop
- Return to dead
- Rest
- Repeat on the next minute
The Procerus Fortis 14 is a great full-body kettlebell strength workout to schedule in your weekly training for serious results. Some benefits and attributes of this workout are:
- unilateral leg work
- leg strength
- shoulder strength (press concentric and eccentric)
- back strength
- shoulder mobility
- tricep strength (isometric)
- leg stability
- psoas stretch
- shoulder stability
- core strength
- thoracic mobility
- calf strength
Scaling and progressions
- use lower weight
- use only one kettlebell
- reduce the reps from 2 to 1
- reduce the total time from 14 to 10 or 6
- increase to E2MOM
- perform the reverse lunge with the kettlebells racked
Questions below. Post below when completed
#kettlebell #strength #workout
Tuesday, 5 February 2019
Do I need to get down a lot in weight (lots of cardio and dieting) before I begin weight training seriously ?
I'm 5'9 - 5'10 around 175-180lbs I was 195 back in October and I dropped down a good bit. I was curious if I should keep going on the weight loss before I start ramping it up on the weight lifting ? I'm trying to have a muscular / lean muscle body. Not trying to be a giant body builder but want to look good. I'm curious if my current fat levels should come down even more than they are now. I still have love handles and gut fat (although its smaller than it was). Thank you in advance.
Same muscle group, different day.
I’ve been working on a routine which might give me optimal strength gain. I’ve tried splits and full body everyday but I was wondering if there would be benefits or consequences from working out the same muscle group (preferably different exercises) from Monday to Friday weekend rest then move on to the next muscle group. I figure this will help hit the muscles while regularly in the supercompensation phase then give ample time to rest before really getting into it again.
Monday, 4 February 2019
Looking for a comment ft. a happy crying dad
I remember reading a comment on a thread some time ago, possibly on r/AskReddit (maybe as a response to “what was the best gift you‘ve ever given someone” or something?), where this guy was telling a story about his dad and a Father’s Day card he’d made him. I thought I had saved it cause it was such a wholesome and well-told story but I guess I never did, and I wanna find it so I can save it again, as one does with lovely, feel-good content. Anyway, the story was basically that the dad was a really stern kind of guy who never showed much emotion or outright affection to his kids, but one day OP sat down to make him a card for Father’s Day. He ended up making a really cool and intricate one with pop-up, folding, etc pieces. And when he gave it to his dad, the dad either cried or hugged him for the first time in OP’s life? And then years later OP was going through his dad’s old stuff and found the card, tattered and taped back together several times where it had fallen apart from being opened and closed so many times. So yeah I can’t find the original comment and I‘d appreciate it if someone would!
Sunday, 3 February 2019
Looking for work out and nutrition suggestions and basic knowledge about weight training.
I’m 5’4” 140lbs 8th grade and have been weight training for a couple of years now and just started talking it serious this last summer I play football(running back), track(sprinter), box and, Olympic lifting
weight training My weight training experience is from offseason and football lifts from school and Olympic lifting . Going to junior nationals coming up in Olympic lifting. For my work out schedule I wake up every morning before school at and work what we don’t work in offseason such as back, hamstring, and biceps, and cardio. During offseason Monday Wednesday and Friday we do bench, back squat, and power clean 4x5 at 75% or 3x5 at 80% and work agility Tuesday and Thursday. Monday, Friday, and Saturday I have Olympic lifting after school and Thursday have boxing.
Nutrition Before my morning workouts I have rice cakes with peanut butter after an omelet with a protein shake. I bring a meal prepared meal for lunch during school. I eat immediately after school and have dinner. Before bed I take another shake and have an omelette.
I want to gain muscle and strength but be able to gain speed and athleticism still. I hope to be 150-160 by next football Season but I want to avoid injury’s during the season and during training. I also want to make sure I’m developing each muscle at the right speed and don’t over or under work any muscle group. Does anyone have any suggestions I should change to my daily routine or nutrition. Or any tips or information I need for lifting or training.
Lower body workout routine without deads/squats?
Back in December I injured my left elbow at work. I'm not sure exactly what I did to it (trying to sort out medical coverage and worker's comp now so I haven't been to an orthopedist yet), all I know is that my thumb and pinky finger go completely numb after I've used my left arm too much. I've gained 7 pounds since they fired me at the end of December, so I NEED to get back in the gym.
I went last week and apparently squats, even done on a Smith, piss off my elbow. Jogging on the elliptical machine (I didn't hold the levers, just kept my arms loose at my sides) REALLY pisses it off. Obviously deads are out, as is anything upper body related.
Things I know I can still do: Leg press
Single leg press
Calve raises on the leg press
Cable adductor/abduction
Cable kick backs
Smith hip thrusts
I know there has to be more I can do in the gym that I'm just not thinking of because I usually base my routine on squats and deadlifts, any suggestions? I work out at Planet Fitness if anyone needs to know what equipment I have available.
Saturday, 2 February 2019
Is there a free app to track progress?
Hi,
I just started about a week ago and I’m wondering how everyone keeps track of how much weight they are using for each exercise on specific dates to track progress.
I would like to use a mobile app but I’m up for any suggestions.
I do pull, push, leg routine.
Thank you
Deadlift and Lower Back
I used to lift pretty consistently, but my deadlifts have always lagged. I am not interested in power lifting, just trying to reap the health and aesthetic benefits of lifting. After a year I was able to get around intermediate/advanced according to those standards tables in everything but deadlifts.
For reference, my max squat was 160 at 115 lbs, but my deadlift never made it above 90. I am starting to get back into the swing of things, and started at "novice" because I knew forms, but even deadlifting 80lbs is causing me problems.
I do not think this is a form issue. My gym is very collaborative, one of my gym buddies is a trainer, and I have asked for form checks all the time. I started deadlifts under the instruction of a trainer years ago.
The first time I slipped a disk in my lower back I was 16 years old, putting on my socks. I also have sciatica some of the time (pilates has helped a lot with that). I injured my sacral joint not lifting when I was 24 and couldn't get out of bed for 3 days. Two immediate family members have similar histories, with my brother quitting a competitive sport over it at a young age, and my mother having major problems walking when pregnant. I would assume it's something like degenerative disks, but based on my research surgery for that sort of thing is a huge deal and not always effective.
After deadlifting I feel a moderate and normal amount of fatigue in my hamstrings, traps, and erector muscles. It is not spinal pain initially, and believe me, I can tell the difference since I'm fluent in that. But, without fail, I wake up the morning after with that sort of L5-S1 nerve pain and the spasms that can sort of take your breath for a moment.
It almost seems as if (I know this might sound ridiculous) a moderate and expected amount of inflammation in my erector spinae is "pushing" or "constricting" the discs in my lower back.
Has anybody here with a similar background experienced something similar? What did you do about it?
Currently, I am just repping 70lbs 3 x 12 and not even attempting to go up until that feels like a feather.
What routine should I use to cut?
I’ve been running fierce 5 novice routine for about 5 months now. I decided to cut because I’m struggling to eat enough calories to grow on a college meal plan. My question is, should I switch up my routine? I’ve heard that it is good to switch programs every now and then.
Friday, 1 February 2019
Gained 18 pounds in a month from 15% TDEE surplus, wtf is happening?
Wondering if I'm dojng something wrong or just want to know what's going on because in a month I've gained 18 pounds during my bulk so far. Should I change something or keep going and hope my weight gain slows?
Been on ICF 5x5 for a month now. TDEE around 2400, at a 15% surplus I'm eating 2700 calories a day. I'm drinking at least 90-100 oz of water daily and that's all I drink. I also take at least 5-10g of creatine daily. I used to almost chronically be dehydrated, now I'm drinking easily 3 times as much water daily during this whole month, could it be water weight?
November 29th - 144 lbs
January 11th - 147 lbs
January 30th - 166 lbs
Stats:
5' 7''
166 lbs
22 years
Lifting Weights:
Squat- 135lbs
Bench- 115lbs
Row- 85lbs
Military Press- 80lbs
Deadlift- 170lbs 1x5
Shrug- 145 lbs 3x8
Tricep Extensions- 35 lbs 3x8
Bicep Curls- 65 lbs 3x8
Close Grip Bench- 75lbs 3x8
Scared of too much weight.
Male. 31. 191cm 6.2 feet , around 90 kg 198lbs (didn't measure it for long but around that)
I've been training the big moves for 2-3 months 2-3 times a week (Xmas and exams + work in between) I've done what I could.
Deadlift 115x5 (253x5) I can lift more but I wanna go slow and not get injured.
Squat 75x8 (165x8) I have weak legs.
Bench 70x7 (154x7) improving fairly fast as I never trained this before.
OHP 40x7 (88x7) skipped many times lack of time.
Bar Row 65x7 (143x7) mixed with chin-ups so not a lot of progress.
I am moving to more weight in all exercises soon as my routine (RPT) says so.
The thing is... Squat and bench scare me a little bit since I am approaching a weight that is not easy to handle any more in case something goes wrong. It will be close to my bodyweight soon and if it falls (for example in bench until now I can control a failed rep but soon I wont be able to do so) it can start to be a problem. I do not want to get hurt but I also go to the gym alone and I do not want to annoy someone else asking for a spotter.
How do you deal with the mental thing of passing the limit of weight you can control?
Any tips on how to progress in getting stronger? Seems like the only way to go is using weight you no longer have control with..
Thanks.
Advice pls
This year I've decided that I'm going to focus on being strong, not skinny. I need to eat more protein, less fat and I will persist with the gym.
But where does a beginner start? I'm a 5'5 female that weighs 120- but I have a high body fat percentage, something like twenty seven, which I'm keen to sort out.
Any ideas on how to get going? I'm reading all sorts of conflicting advice- from the key being time and endurance, to its best to do in short hard bursts and I'm just not sure. I need to get myself a plan but I'm just so used to only going to the gym to use the treadmill I have no idea how many reps I'd need or anything.
My target areas are back and stomach, but I want decently strong arms and legs too. Can anyone help me? Thanks
Lifting on a horrible night’s sleep
Hi all
Couldn’t get to sleep last night, too much on my mind. Got about 2.5 h. Figured I might as well hit the gym anyway because if nothing else it soothes my racing thoughts.
Was very weak doing heavy deadlifts. Managed 4/3/2/1 of a weight I would expect to lift 4/4/4/5 at least. I had a lot of trouble getting the bar off the ground and each rep was very taxing.
BUT
For my next exercise, I PRd my volume OHP (did 3x10 at a weight I’ve never managed before). Now I’ve been making progress so that wasn’t unexpected in itself, but I’m surprised I wasn’t as weak as during the deadlifts.
I submit the following hypotheses to the wisdom of this sub:
- Lack of sleep affects maximal effort more than volume exercises; or
- I was tired so I let myself chicken out of the deadlifts (lack of sleep mainly affects grit and resolve); or
- I did better than expected at OHP because I was less fatigued from deadlifting than usual
I’ve had my share of surprisingly good training sessions when I wasn’t feeling it on the way to the gym, but I’ve never had such disparity between exercises before.
What do you think happened?
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