http://bit.ly/2Wz0dj3
Friday, 31 May 2019
Thursday, 30 May 2019
Deadlift Form Questions
When I first learned to deadlift, I was told to keep my scapulas relaxed/not retracted and that the bar should graze/scrape my shins. I started working with a trainer who’s advocating for retracted scapula and a bar path that never touches my legs. It feels entirely different — are these form changes okay?
Taking Creatine And Fin?
Hi so I have signs of male pattern baldness in my family. I am definitely balding and I believe that creatine was making it worse. So last month I stopped taking creatine and have definitely seen a decrease in muscle mass. I was wondering if I could still take creatine and then also take fin, min and other hair loss products and get the pros of keeping my hair and being and looking stronger. What do you all think of this?
Wednesday, 29 May 2019
Cons of deadstop training?
I have started to do a lot more incline pin pressing to build more strength and muscle in the "upper" chest. Any cons? Your thoughts?
Tuesday, 28 May 2019
Unorthodox strength training
I was wondering if anyone here has attempted or knows of any websites that deal with unorthodox strength training (and I mean really unorthodox) . I know it's all probably horseshit but I find that type of training really interesting and wonder if any of you have experience with it?
Help a Noob: 5x5 SL vs. Starting strength vs Reverse Pyramid training (RPT)
Hello everyone!
I would like some recommendation as to what training program to follow. I've got a "normal" body, 193cm (6f 4in) and weigh about 95kg (210lbs).
TL;DR at bottom.
My purpose for training is to increase muscle size and decrease BF, in short to look good and git stronk. I’ve been following leangains for some weeks now; 16/8, 2-3 meals, around 2100kcal (500kcal deficit) and about 60% of energy coming from proteins. During this time I started doing 5x5, and have since changed to RPT. During these five weeks total I have already seen quite some noobgainz. Now I have continued reading articles, forum posts etc. and I am at a loss when it comes to choosing a training program. I realize it is imporant to choose one program and stick to it, the problem is choosing.
I have always added 5lbs every time I have been able to complete a workout at current weight. I’ve also had three training days a week. Most of what I’ve read seem to agree that RPT is the best of the three, which is the reason i switched from 5x5 SL in the first place.
However, a lot of people write that RPT is not good for beginners. 5x5 SL felt ok while i was doing it, but i did not like that if the first set of 5 was easy and i could only do 3/5 on the last I was supposed to lower wthe weight the next time. To do 5x5 squats every training day also felt strange. So then my eyes started to wander towards Starting strength, and how that could be an option.
I guess what I am looking for is just some input, as to make a choice. I don’t want to sound arrogant or rude, but please don’t just write ”5x5 is better”.
Here are the programs as I’ve seen them. For 5x5 SL I have included the weights i lifted before I changed to RPT. For RPT I have listed my current weights.
5x5 SL
Day 1:
Squats 5x5 95kgs 210lbs
Bench 5x5 70kgs 154lbs
Rows 5x5 55kgs 121lbs
Day 2
Squats 5x5 97,65kg 215lbs
OH-Press 5x5 47,5ks 105lbs
Deadlift 1x5 125kgs 275lbs
RPT
Day 1 (excluding warmup)
Deadlift 110kg: 8 reps, 100kg: 8 reps
Rows 55kgs: 12 reps, 52,5kg: 10 reps, 50kg: 11 reps
Bicepscurls: 30kg: 9 reps, 27,5kg: 10 reps
Day 2
Bench 70kg: 8 reps, 67,5kg: 10 reps, 65kg: 10 reps
OH-Press 50kg: 8 reps, 47,5: 8 reps, 45kg: 8 reps
Triceps (Skullcrushers) 2 x 20kg: 10 reps
Day 3
Squats 95kg: 10 reps, 85kg: 10 reps, 75kg: 12 reps
Chin-ups: 3, 2, 1, (continued with reverse chins util a total of 8 each set)
Starting Strength:
Day 1
Squats 3x5
Bench 3x5
Deadlift 1x5
Day 2
Squats 3x5
OH-Press 3x5
Chins 3xfail
Wow, that was a lot of text. If you made it through, thanks!
TL;DR: What is the best training for a beginner wanting to loose fat and gain muscle? I am thankful for any help!
Monday, 27 May 2019
Is lifting 100kg the same for a tall person as a short person?
I'm 192cm and my good friend is 165cm. We can both benchpress 100kg. Considering that my arms are longer, the bar travels further, so I was wondering if short people have an advantage in weight training.
Daughter plays a recording of her toddler self singing Barney's "I Love You" during father-daughter dance at her wedding
https://www.youtube.com/watch?v=1DXPcxRrUvo
Sunday, 26 May 2019
Son surprising his stepdad with adoption papers on Father's Day
https://www.youtube.com/watch?v=useBeKA6Bx4
Saturday, 25 May 2019
Does 5x5 actually work... It seems like such a small amount of lifting...
Hey. 20 soon 21 - 150lb 5'9
Been working out haphazardly for a few months, and figured I'd start a program. But then I saw the 5x5... it looks like no work at all. Literally 3 compounds per day? WHHHHHHHHHHHAT.
I normally do an alternating [Upper-Lower-Upper-Lower-Rest as needed-Repeat]. With lower being something like
Squats 5x5 increasing weight instead of having it be constant
Deadlift 5x6 I deadlift the same as my squat right now... Yeah, no clue why.
Leg press 8x3 - About 3-4 plates per side
Prone Leg curls - 10x3 - Roughly 130-150
Leg extensions - 10x3 - roughly 130-150
Sitting Calf raises - 10 x4 - 135
Adductors - Failure w/ high weight x 4
So it's just a shock to me that I can do less work and still get gains? Am I wasting my time? I've seen my squat numbers increase from 160 - 200 over the last 3 months, but that was kinda me screwing around in college, and I wanna get serious. Tell me how it is, because I want to increase my squat from 200 -> 225+ in the next three months.
Upper body is fine as is (140lb bench, not great, but I've been working on it enough), I care more about my squat right now.
I eat a lot, I sleep as long as needed, I take creatine. I should probably mention that I've been doing high bar squats this whole time. Don't know if I should hit lowbar instead. Lmk, thanks!
Lifting Tracker iOS App
I am going to start lifting tomorrow and I need to find a good tracking app to help me. I found one called Fitbod but it costs money. I am fine if there are ads on the app. If there is one that is just like Fitbod but you dont have to pay a fee every month or year that would be great.
The main reason I like Fitbod is because you can select which workout equipment you have and it will select workouts and lifting routines that you can do with your equipment that you have.
Please let me know if you know of any apps that cal do this. Thanks to everyone in advance!
Friday, 24 May 2019
Help?
I want a big butt but I feel the only way to this is a Brazilian butt lift. I feel with strength training it’s just not going to be realistic to my goal. What do you all think?
[Beginner] How often do you increase weight?
I add about half a kg every set for benching until I reach my max. I ride that out till I can’t and hopefully I hit a new max next session (usually the next week). Is this normal?
Thursday, 23 May 2019
Sandbag Carries
Hi, Just started doing Sandbag carries about 3 days back.
My programming is: 60% of my 1RM, with a time under tension of about 40 seconds. On the hour every hour (I might miss an hour or two due to errands etc.).
Will this produce strength gains?
Thanks.
Wednesday, 22 May 2019
Legs
So this was my leg day. I have posted previously regarding my push and pull days and asking for advice and tweaks and just generally others opinions. I do realize the numbers are a little off considering I can only squat 315. However in the last 2 months that went from 250 to 315 so its getting better especially considering I didnt do squats before 2 months ago I only did leg press. Same with my deadlifts I only started doing deads in January. Before that I did bro splits and only ever really worked arms and chest. I was that guy. Any ways I would like opinions and feedback if possible for legs day.
Sled pushes with suicide sprints
Squats warmup 1x10 @ 135 1x8 @ 185
Squat 1x5 @ 225 1x5 @ 245 1x5 @ 265 1x5 @ 275 1x1 @ 315 ORM
Leg extensions 3x15 @ 120
Lunges 2x 50ft
Calve extension 1x25 @ 250 3x25 @ 275
Leg press 1x5 @ 5p 1x5 @ 6p 1x5 @ 7p 1x5 @ 8p 1x3 @ 9p
Tuesday, 21 May 2019
My push pull days so far
I did push day on Monday and pull day today (tuesday). I have leg day tomorrow.
Monday (push)
Incline bench 2x10 @ 135 1x5 @ 205 2x5 @ 225 1x5 @ 235 1x5 @ 250
Decline Iso-Lateral bench 3x5 @ 3p and 25 2x3 @ 4p
DB shoulder press 1x8 @ 60 1x8 @ 70 1x7 @ 75
DB bench press 2x8 @ 80 1x8 @ 85
Tricep rope push down 3x15
Barbell overhead press standing 3x5 @ 135 2x3 @ 155
Pushups 2x15 1x burnout
Core and cardio
Tuesday (Pull)
Deadlifts Warmups 1x8 @ 135 1x8 @ 185 1x8 @ 225 1x5 @ 275
Deadlifts 1x5 @ 315 1x5 @ 320 1x4 @ 345 1x3 @ 370 1x1 @ 390 1x1 @ 405
High row on machine 1x8 @ 2p &1(25) 1x8 @ 2p & 1(25) & 1(10) 1x8 @ 3p
Single arm DB row 1x8 @ 70 2x8 @ 75
Preacher curl cable 1x15 @ 45 1x12 @ 50 1x13 @ 45
Seated close grip rows 1x8 @ 145 1x8 @ 160 1x7 @ 165
405 is my current ORM so I hit it for 1 rep today. I wanted to do another bicep and back workout but I was worn out after the deadlifts.
Any recommendations for a good leg workout routine for tomorrow?
New Research into Male Body Image Online
Hi Reddit!
I'm a researcher looking at male body image and how it's connected to online communities surrounding men's fitness and training. We're currently looking for men over the age of 18 to take our survey and would love if you could take part. It should only take a few minutes to complete, and you would be helping shed new light on this topic.
Here's the link to the survey: https://melbourneuni.au1.qualtrics.com/jfe/form/SV_dbq7uUdDf7wvgtn
The first section of the survey is a Plain Language Statement, outlining what they survey is about, and we kindly ask you to read this before continuing to complete the rest of the survey.
The survey is completely anonymous and voluntary. Thank you so much for helping out.
What's to stop me from replacing my Pendlay rows with weighted chin-ups? (powerlifter)
Male, 163, 5ft 11 hobbyist powerlifter here.
I'm not sure what it is about them, but I just don't like barbell rows. I don't like 'em and I never have. Whenever I put them into my programming, I always start out strong, but after a few months, I always start cheating the form and am known even to skip it altogether.
However, I love chin-ups. I can't get enough of them. They're fun and I like the way I walk like a cowboy with elephantiasis of the scrotum with those big-ass weights tied to my waist just swinging around. I love the way it makes my lats look, I love the way it gives my core some extra volume, and I love what it's done for my grip strength.
So what's the point of Pendlay rows for me? Could I completely phase out rows in favor of weighted chin-ups? And if I do, is there anything I should expect or prepare for? Or is there some obscure variation of the bent over row that I would love but just haven't discovered yet?
Monday, 20 May 2019
Sunday, 19 May 2019
Programs for a new dad ideas?
So my wife and I welcomed our first child just a few days ago. I have been lifting for years, and have seen good gains with lots of volume in my workouts. Unfortunately I won’t have time for that now so I’m worried that the hour (max) 4 - 5 days a week will lead to a loss of strength.
Would any of you fellow lifters have some good ideas or advice for someone who is going to be hurting for workout time?
What rep range for strength? 8 to 10?
Ive been doing strength programs for almost 2 years... stronglifts then 531... after noobie gains i stopped lifting heavier and plateaued... and started getting lower back injuries on my heavy deadlift.
Now im seeing a professional coach who has me doing 8 to 10 reps... and im feeling great. Has only been 2 weeks but my back feels much better... and while im lifting lighter weights somehow i am feeling stronger and better posture when walking around.
What gives? I am using a really good coach... in him i trust?
Saturday, 18 May 2019
Kids track down their 85 year old dad's best friend/war buddy who he hasn't seen or heard from in 60+ yrs. They trick their dad by having his war buddy knock on the door and ask for "Tex" (no one ever called their dad Tex except his best friend from the war) Their dad's reaction is precious
http://bit.ly/2LQOdp4
Best rep ranges for strength?
I’ve been doing 5x5 for pretty much all compound lifts (Bench, squat, deadlift, OHP, Hang clean) and 5x5 for almost all of my accessories (dumbbell bench, Rows, lunges, etc) I’ve seen about a ten pound increase in my 1RM in the last month for all of my main lifts. Should I switch up rep ranges or stay where I’m at and keep adding weight each week. I’m also in high school and have been lifting consistently for about 3-4 months
Training during Ramadan Interview
My name is Andy, I co-host a podcast on s&c and fitness for soccer players.
Anyone have direct/indirect experience with training athletes during Ramadan? I'm looking to do a podcast episode about that, and would love to interview someone. Thanks!
Website that keeps track of workouts
Pretty much the title. Websites that keep track of lifts in detail or provide like an excel template
How often should I do full-body workouts?
I've read that the general consensus is to only do it once a week. However, if the soreness has already completely gone away before the beginning of the next week, then I don't see why it wouldn't be okay to do the next workout a little early. Since I'm very new to iron pumping, I could use all of the expert insight I can get. Sorry if this has already been asked.
Programs with deadlifts once per week
What are some good strength oriented novice programs that have deadlifts once per week (every week), apart from Greyskull lp?
Flabby arms
I’ve been lifting for 5 years now and have gotten a lot bigger in muscle size and body weight. My arms and legs are a lot bigger than they used to be but they both still have a lot of fat. Specifically speaking about my arms. How do I get rid of the chicken wing flab???
Bodyweight program/programming
Gonna be without access to a gym for the bulk of this summer. I'm looking for something that involves minimal equipment (I got a pull up bar and a pair of 20 and 15 lb dumbbells). I'm indifferent towards full-body and split, but I'd prefer 3 days at the least. Any suggestions?
I’ll be here one day
My favorite thing about this subreddit is that right now I’m 25 and don’t want kids for a while at least 3 or 4 more years but I know for a fact I will end up here one day. I’m getting married in 2 months and I know her dad will be bawling when he hands his last daughter off to me but I can’t say shit cause I’ll be 100% the exact same and I can’t wait!!!
Friday, 17 May 2019
Thursday, 16 May 2019
Anybody here have any experience doing just OHP and weighted dips for your pressing movements?
I’m thinking of doing a minimalist 3x week full body workout for the summer, and only programming weighted dips and ohp for pressing. Has anyone done this long term and what were your results like? Did you need to add any accessories for lagging areas? I’m looking to maintain/improve strength and also looking better wouldn’t hurt.
Leg day
I just got cleared to workout again a week or two ago after being really sick and not working out for probably a month or so and as expected my endurance is terrible and I’ve found myself giving up super early on leg days partly cause once I do squats my legs are kinda dead and partly cause once I do squats and some other basic leg workouts I’m not sure what other workouts to do so I feel like I’m not giving my legs a proper workout day. Any advice on other leg workouts to do that are good for mass and overall strength?
Back and biceps (pull day)
Again looking for some feedback. Pull day was today so basically back and biceps. Also I know a lot of people recommend deadlifts on leg day but I always do them on back day. I do sumo deads for leg day
Deadlifts
Warmup 2x10 @ 135 1x8 @ 225 1x5 @ 275 2x5 @ 315 1x3 @ 365 1x1 @ 385 1x1 @ 405
405 is my ORM right now
Close grip later pull down
3x12 @ 150, 155, 165
Barbell row (penlay)
3x12 @ 135, 155, 165
Alternating DB curls
3x12 @ 30
Rear felt fly
3x12 @ 130, 135, 145
Pull ups
2x12 1x burnout
Finished with hex bar fir caries 50ft for 3 times with suicide sprints
Wednesday, 15 May 2019
19 year old bench press plateau.
Im gonna be 20 in a month. I train the bench wednesday and saturday
wednesday: Pause bench 3x5 265lbs, DB bench 2x7 100lbs, Dips 2x7. (Every week i increase the bench by 5lbs, and the db bench and dips by an extra rep on each set)
Saturday: TnG Bench 3x10 245lbs, ohp 2x10 175lbs. (Increase 5lbs each week)
I can't seem to get out of this slump. Im so close to a 315lbs 1rm i can taste it. My bulk dosent end for another 17 months and id like to hit a 315x5 pause bench and a 350lbs 1rm.
Before training i drink 1 gallon of milk and 1 gallon of water. Im thinking i need more carbs pre workout.
I don't know what to do at this point.
I made my Dad cry tears of joy because of my decision for the military.
I told my dad (who was on officer on an aircraft carrier in the Navy) that I’m going into the Navy instead of the Army(ROTC for college). For the longest time I’ve wanted to go into the Army but for purposes of my future and a successful career I’m choosing the Navy. He’s never been prouder of me and we’ve been talking more than we ever have. I feel like I was meant to do this and my dad is the sign.
There is no Perfect Program I thought you guys might find this interesting
https://youtu.be/zf0kmJbRTMM
[EMSKR] Feel like should have mastered this a long time ago....How to respond to insults/mistreatment without always being on defense.
For most of my (40M) life I've been mild tempered and easy going. In long term relationships and marriage I have been more willing to stand up for myself after long bouts of being screamed or yelled at. But even in marriage I tend to stay quiet so that my kids dont hear their parents go at each other's throats.
However, when someone says something insulting or demeaning (I'm not talking about joking around) I usually just laugh it off, ignore it, or just take it....and hours later I think of a sly or smoother way of handling it. At the time of usually any such moment, I'll sometimes consider the repercussion of my response and whether my response will even make sense.
For instance, the other day I was at the hotel lounge with a coworker. He was having a couple of drinks, I sipped on a Pepsi. We were discussing a previous employee that worked for a company we are subcontracting for. Because of what we both heard from his peers, we concluded that they hired him, mostly, because he was African American (the place really didnt have a history of doing that, so I understood). He then looks at me and says, "Like you, you were hired for this job because you're a minority." He was not talking about the company that pays me/us but the subcontract that we are on.
It was an unsubstantiated comment and one that has scarred any further personal relationship between he and I.....except he doesn't know it because I just gave this surprised look and said absolutely nothing.
When I left the lounge I felt insulted and confused. During my entire life, nothing was handed to me. When I joined the Marine Corps, I never received any meritorious promotions and still picked up Staff Sergeant (E-6) in seven years. I NEVER got a job because I knew someone or because I wasnt deserving of the job. As a matter of fact THIS GUY is one of the ones that interviewed me. I work for a company that not only hires many women and minorities but the CEO is of mixed race. The subcontract thatvwe are working on is one where I was asked to come over to fill in a spot, I did, they were impressed with my work and decided to continue with my visits.
But none of this ran through my head when I needed it. HOW do I fix this? I know that part of it is that when I've tried in the past, I mumble, I say something that is either too harsh or too irrational. I'm tired of ignoring this huge part of who I deserve to be.
Chest and shoulders
This was my workout for today. Just looking for a little feedback.
Warmup. 3x10 @ 135
Bench press. 3x5 @ 245, 250, 255 2x3 @ 275 1x1 @ 300 1x1 @ 315
Iso-Lateral shoulder press 3x12 @ 1plate and a 10, 1plate and 2 10s, 1 plate and a 25
Decline Iso-Lateral chest 3x12 @ 2plates, 2plates and a 10, 2 plates and a 25
Incline DB bench 3x12 @ 60
DB shoulder press 3x12 @ 50,55,50
Standing cable tricep pushdown 3x12
Inclined cable chest flys 3x12
Ab workouts done between each exercise to.
Tuesday, 14 May 2019
What are some of the main lifts that strengthen the neck muscles?
I was watching some of Jeff Nippard's videos tonight, and in one video he talked about neck training. I didn't realize how much of an impact your neck has on your overall aesthetics. It would be great to get a stronger, beefier-looking neck. It would also be helpful since I do boxing: a strong neck is important. The problem is, all of the exercises he suggested I would look like a total goof doing in the gym, and I would need to buy equipment to strap onto my head. I mean, there has to be a reasonable way you can train the neck muscles. Would adding 2-3 sets of heavy dumbbell/barbell shrugs per week work, or would this train the traps more than the actual neck muscles? Any other ideas of exercises? Thanks!
I need some advice
To start... I've never weight trained, I've never supplemented, I've never gone to the gym, but I play hockey 7-9 times a week with about 60lbs of equipment on. I maintain a high protein low fat diet. I'm 5-7 145 lbs and in no sense of the word "weak" My questions are... Is this healthy? How much could I benefit from supplementing? I'm already extremely cut, but I'm looking to size up, I need to maintain flexibility as a goaltender but overall I feel tiny. Edit: I'd like to add that I'm 26, but have the metabolism and features of a 17yo
Will performing decline bench benefit me in any way?
Just wondering because I don’t see a lot of people doing it an wondering if it will benefit if I added it to my program.
Pulls Ups. No Help or more reps with assisted?
Hello all, I can't find any information on this online, so I'm hoping someone here can help me. Is it better to do less pulls up with no assist or more pull ups with a slight assist?
Basically, I have pull ups as part of my gym routine and I do three sets of eccentric pull ups with as many reps as I can do. Depending on the set and day, I can do anywhere between 2-5 eccentric pull ups each set. Should I keep doing three sets of that or would it be more beneficial to use the assisted pull up machine and do three sets of 10 pull ups with slight help? Thanks everybody!
Monday, 13 May 2019
Trap bar deadlifts
What do you guys recommend? Working trap bar dl with my squat/leg day, supplement it on my deadlift days with conventional dL or have it on it’s own day to max out on them.
Recommendation for doctors who prescribe a strength training regimen in NYC
Hi All,
Im presently in NYC and was wondering if there were any doctors who specialize in creating a strength training regimen.
Back home (Sydney Australia) there are doctors (im assuming physical therapists) who have in effect a mini gym in their office and they will prescribe a set of strength training exercises. This is pretty much the same as a Personal Trainer except i believe the only difference would be the amount of training they have.
i probable could use a personal trainer without an issue (no medical issues, mid 30's, good health) but i am concerned about adopting improper form which is why i would prefer to go to a specialist doctor.
The only problem is that i am looking online and i can not seem to find anything.
Could someone help me out.
Thanks
Sunday, 12 May 2019
Losing Fat; Maintaining Strength
At my peak right now for everything but legs, and I’m very proud of my progress. Usually lift big weights for the goosebumps and chills you get when over working. Although I love that a lot, I weigh 283 and need to lose at least 25lbs before Mid July due to beach week with friends. Any advice????
Saturday, 11 May 2019
Training on Keto
Has anybody ever been on Keto while training. Did you see your strength fall quickly or do you think it was a mental thing to a certain point cause that's all you thought it would do. I know the absence of carbs will definitely make it hard to have immense energy all the time but should I be too worried about numbers on my 3 big lifts dropping like I think they might.
Thursday, 9 May 2019
Strength benefits from a rowing machine?
I'm considering investing and getting a rowing machine. I really hate cardio it bores me to death but I know I need to do it to balance my fitness goals, heart health etc.
Has anyone experienced any strength benefits from using a rowing machine? I feel like that would be extra incentive 😄
Best Beginner Strength Training Program
I am 13 years old and started working out about a month and a half ago. I am looking for a good weight training program. The 3 that I gave found are Starting Strength, 5/3/1, and Strong Lifts 5x5. If anyone has experience with any of these, or have other recommendations, please say so. I am just looking for the best one.
General Inquiries about “getting back into it”
So there was a time when I was younger where I had kids of time to spend every week training. I would do variations on the 5/3/1 method, BB stuff, kettle bells etc. it was great and I was in great personal shape.
Work and life of course crept in and made it very hard to workout consistently. It’s been a few years since I’ve been able to lift more than 2 times a week.
By July I’m hoping to have settled down a bit and I’ll be able to get back into working out at least 3 times a week. What are some Reccomended programs or methods I can use to get my strength back up and pick on a bit more mass (I’ve gone back to my skinny looking self).
Any advice would be greatly appreciated!
Also, I plan on doing the majority of my lifting at home. I have a power rack, bars and some kettle bells. No machines
Thanks!
Having trouble on deciding my workout programs ahead
Hey there, so I am 22 and have been lifting for two years so far. I weigh 180, 6' 1''. I was shredded and had decent muscle at 165 but I knew I had to gain size since I didn't want to be small but lift big numbers in the long run. I did a Larry Wheels bodybuilding program and ate like hell and went to 175. I didn't gain much weight so I then did the Smolov squat and bench and bulked again. My bench went to from 190-225, squat went from 305-335. I am not sure what to do next. Should I order my training by: building mass(the base) bodybuilding-->strength program(ex. Smolov) -->Phase program
**all three while bulking**--> cut and try to keep most of my muscle-->restart phases over with higher weights since I got overall bigger and stronger compared to before? Any advice would be appreciated, thank you.
Good high frequency program
I was looking for some high frequency programs, the ones in which you train a movement like 4-6 times a week. Any suggesstions?
Routine split
So I’ve been working out pretty seriously for about two years and I’ve seen great results doing a chest/arms, back/shoulders, and legs split but I keep seeing people talk about back/bi, chest/tri or push pull and I know what they are but I was wondering if there was any benefit to one over the other or just preference?
Wednesday, 8 May 2019
Shoulder weakness
I’m am 13 years old. My shoulders are very weak. My 1rm for lateral raises is 10 lbs. Any recommendations to strengthen my shoulders?
Tuesday, 7 May 2019
Monday, 6 May 2019
Girl surprises her dad by wearing his late sister’s prom dress to her prom
https://mobile.twitter.com/kenziememering/status/1125085851912941568?ref_src=twcamp%5Eshare%7Ctwsrc%5Eios%7Ctwgr%5Eother%7Ctwcon%5E7100%7Ctwterm%5E0
Should I try and lose fat before trying to gain muscle?
I’m not sure if the title made sense at all, but here is my question. I am 6’4” and weigh around 195. I don’t have much muscle on me at all, and it’s mostly fat. If I am trying to gain muscle fast, should I try and burn most of the fat on my body off before starting a strength program, or just go straight into from where I am now? My only fear is that if I don’t lose the fat beforehand then it will stay with me after I gain all the muscle, and then when I go to lose the fat, I would lose some of the muscle as well. Like I said I’m not sure if any of this makes sense, but I’m just trying to understand all of this before I start anything. Thank you for any responses as I really appreciate your help!
Sunday, 5 May 2019
What’s a good program to do after Candito?
I’ve run Candito twice now, looking for a program with similar or more intensity as i’m looking for pure strength gains. I’m an intermediate to advanced lifter, if that helps any. I was thinking of running full Smolov, but i’m not sure yet.
Saturday, 4 May 2019
Meal Prep Company
What is the best meal prep company for a person looking to get stronger? If you don't know any, how do you make or get food quick?
Question regarding fasting.
I have started fasting over the last 2 months and just got a gym membership to start training. Only time I have to go to the gym is early morning (5-6am) . I usually fast 16 hours and eat in a 8hr window. Will training fasted and not eating till after 5pm be good or bad. Just in general what advice can y’all give me to train will fasting.
Friday, 3 May 2019
Anything I need to work on? This was an amrap set 265x3. Could Have went for more but I’ve made that mistake in the past and my lower back paid. I still feel deadlifts mainly in my lower back not sure why (Btw I did not mean to slap/drop weight but I was using hook grip and my grip gave out)
http://bit.ly/2ZXu7fU
Have the strength of a strongman without looking like one (Weird Post)
Would it be possible to have the crazy strength of a strongman without looking all chunky and meaty? I guess my ideal dream body would be something close to maybe Mike o Hearn. But I think he’s still too big in certain body parts. So I would like to have somewhat of a similar physique. Not overly big but big enough to look bad ass and intimidating with good aesthetics. But I also want crazy strength. When I look at Eddie hall or the mountain from GoT, I can easily see either of them being able to pick up the average person, lift them overhead and just chug ‘em.
But wait there’s more, I also want really good agility with everything as well. Like being able to do all kinds of flips, splits, parkour etc.
How possible would this be or how close can you get to this?
After losing Bruce the Boston Terrier, his family gets him a gift to remember.
http://bit.ly/2UZ69Nh
Will this Leg Day routine work?
So, to start off I really like Alphadestiny's novice program(for people with numbers less than 225x5 bench, 405 deadlift, 315 squat).
But I want to incorporate rack pulls to build a big upper back. (Sure, my rack pull is probably < 550 lbs as of now, but I should be able to progress it quickly). Right now my deadlift sucks (315) purely because of my quads(I suck at deadlifts off the ground but once it's just off it's super easy). My glutes and upper back are way stronger than my quads. So in order to optimize progress for all muscles involved in the deadlift, I want to do the following(this will be rotated 1 2 1 or 2 1 2. So 3 workouts a week):
Day 1: Squats 3/5 x 4-6, Rack Pulls 2 x 4-6, RDLs 2/3 x 6-10
Day 2: Squats 3/5 x 4-6, Hip Thrusts 3/4 x 4-6, Med ball Hamstring rolls 3/4 x 8-15
Before, in the program, it was:
Day 1: Squats 3/5 x 4-6, Trap Bar Deadlift 2 x 4-6
Day 2: Squats 3/5 x 4-6, Stiff-legged deadlift/RDL 2/3 x 6-10
Given the amount of rest I take doing heavy deadlifts, the way I wouldn't have to take the bar+weights out of the rack as much(home gym, kinda cramped, and the super-set-ability of the hip thrusts+ med ball rolls, my new routine should not take any more time than my current routine.
So how does it sound? Dumb Idea? Or can I do this successfully? How should I tweak anything?
Note: I may have reversed Day 1 and 2 (A and B) in AlphaDestiny's Program, not sure.
200kg deadlift but 120kg squat :(
I can deadlift 200kg probably for reps to be fair but my squat is something Iv never been able to get confident at I’m only 20 but squats are meh I never feel them much when i do them I suffer from squat phobia now someone give me some advice to get the bitch out of me
Thursday, 2 May 2019
Dad surprises his daughter after being stationed in Afghanistan for over a year
http://bit.ly/2WlgyV2
Wednesday, 1 May 2019
Question
It's a serious question, soo.. If i can bench press 100kg, and my bodyweight is 70 in real life i can push a 100kg guy or in pushing/moving a another person bodyweight is important?
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