https://ift.tt/2XkF4KA
Sunday, 30 June 2019
building strength in your fingers?
so I got the crazy idea to try to strengthen my fingers past the physical limitation, i’m not sure if it’s possible but has anyone else ever thought about it, tried it or even succeeded? i heard it mostly has to do with your forearms since muscles aren’t really in your fingers, but imagine blowing a hole in a wall with just a finger! it sounds awesome and i’m wondering if i trainee long enough if i could actually make it happen...
Daughter cancels 44k of her father's child support debt and films his reaction
https://ift.tt/2J1uY8S
This sub is to live for!
I can't wait to make my own dad ball his eyes out in a few years, and hopefully my kids will do the same for me!!
Off the floor on deadlift garbage..
I don’t get why I struggle so much with getting the bar off the floor, my lockout is a lot stronger than off the floor. Failed 445 because I only got it 2 inches off the ground. When I did 415 previously my lock out was super fast. Idk how to fix my off the floor to become more explosive. Any suggestions?
Saturday, 29 June 2019
I'm so grateful for this sub
I stumbled across this sub tonight and I'm so, so happy I did. I never had a father growing up and my mother was abusive, so I've never actually known what it's like to have parents, especially a father. Or, at least, what a loving parent is like.
This sub both hurts and warms my heart so much. I'm so, so happy to see so many loving fathers. I'm so grateful I found this sub.
HIIT and Full Body Routine
I want to start a routine in which I do Full Body on Monday, Wednesday and Friday. Also two sessions of HIIT, when should I do them? Even more what exercises should I do in both HIIT and Full Body sessions to make my entire body stronger and at the same time: balanced.
Balancing weight and form
At what % of keeping form do you stop your set? For instance, if you could push out another rep but you'd be at 60% of proper form, would you do it?
How much weight after a hiatus and injury?
So originally I was training between 2 and 4 times a week, doing mostly compound exercises, then I injured my shoulder and then I just lost momentum, and life got in the way of starting back up, now's my summer break and I've got 2 months to start some good habits.
I feel like 50% of my former max would be a good start point, for weightlifting combined with some light cardio.
is this too little? and how fast would I progress?
Friday, 28 June 2019
Hurt my pec benching two days ago. How long to recover?
I hurt it as I was pushing up with 300 on the bar and heard a pop or almost like a velcro type sound and I had to just sit it on my chest. I don't think it is torn because I have had no bruising, no burning feeling, and no signs of deformity in the pec other than minor swelling (being overweight it is slightly hard to tell but from images I have seen it doesn't seem to be).
I have been icing the hell out of it and I went to the gym today laid on a bench and got some good stretching in while rubbing and massaging the pec where the pain was at. It hurt but it wasn't unbearable. I laid on a bench and brought my arms down simulating a bench as well as out simulating deep flys. After a while of doing that I grabbed a 10lb dumbell and slowly moved it down into position and back up a few times for 3 or 4 sets. After that I got on the incline and did a few sets of just the bar really slowly and then finally got on the bench press and did the bar nice and slowly.
It has gotten slightly better over the past few days. I went from not being able to lift my son's diaper bag to being able to lift him with some discomfort. Flexing the pec doesn't hurt unless I really get it tight. Moving my arm across my body hurts a bit.
Anyway I've been worried about it but I think it is just a pulled muscle at this point and just wonder if anyone else has experienced this and how long it took to recover.
Any advanced strength level people here use sleeping medication?
I might not be on the right community, but Id like to know if anyone with pretty solid lifting numbers are battling insomnia like I am and if they take sleeping meds for it? It'll just help me figure out whether or not it could work. If so what are your lifts? Are you natty? And which drug at what dose? Marijuana isn't working for me anymore.
Thoughts on this approach to programming?
Goals: Increase strength, muscle mass and anaerobic capacity through crossfit-esque circuit training. I don't want to become much bigger or bench 315 or anything, just "fitter" for sports
I would structure my workouts in a crossfit-like manner but focus a bit less on the meaningless goals they have, like doing many kipping pull ups. Workouts will generally lean towards being lower or upper body heavy
example upper body focus workout:
heavy hang cleans 2 reps 35 lb weighted dips x 12 ab exercise 45 sec HSPUs 1 min Pull ups 25 lb weighted x 10 60yd sprint 5 min rest repeat 3/4 times
day 1- upper focus day 2- lower focus day 3- optional rest repeat or take extra rest day if necessary
Concerns -could switching up exercises a lot be a bad thing because of lack of specialization? -overtraining
I want to do something like this to mimic crossfit at home but without all of their BS.
Advice? Thanks in advance guys.
Strength training for lifting humans
Hey there strong people. I'm a 31-yo slightly flabby male (6'1" / 195) with a goal set in mind: I want to be able to lift my recently paralyzed dad in and out of bed.
My dad is my inspiration in more ways than one. In terms of keeping fit and active, he would bike over 15 miles daily and – at 66 years old – is by far in the best shape of anyone in my family. It was his commitment to fitness that kept him alive when he had his bike accident this past month. He suffered a fractured spine, which left him unable to use his lower body. He is in rehab now, and slated for release in early August. One of the challenges that my family is facing with the transition out of rehab is that he will need special equipment to get him from his wheelchair to his bed, or from his chair to the shower. I am concerned about him needing more physical assistance, and I am committing my body to his cause.
I am asking for workout advice: what should I be doing in order to lift, cradle, and carry a 200-lb man? And how to do this without risking injury to myself?
I have access to a full gym with free weights. How am I gonna do this?
I am a 17 year old who wants to get started in strength training but have no idea how to start.
There are 1.5 billion different things I’ve seen people say to do, like a 5x5 and etc. I have tried building a routine before but my lack of experience and understanding makes me feel like I’m wasting my time.
I also don’t have a clue what to eat for activities like this and the only advice that’s been offered to me is to eat a sh*tload of rice.
Tl:dr: I am rediculous my lost
Is a 5x5 program good for getting back into it?
So I was a wrestler in high school. And I saw a strength and conditioning coach in the off season. Then after high school I continued seeing him with the intent to get into mma. I then broke my back and I currently havent worked out in over a year. I also moved away from my home state and there's really no one like my strength coach around here. So I'm on my own. I would like to get back into and still plan on trying to get into mma. I want to try and atleast get back to my level of strength and cardio levels I was at before my injury. While at the same time strengthening my back. Would a 5x5 program he acceptable to start out with?
Thursday, 27 June 2019
Should I stop working out until August 17th or so?
Hey. Sorry if this breaks any rules, I really need some help with this.
I need the opinions of bros on this one, not nerds, so I'm not posting this to r/mcat.
Ok so I have the Mcat on august 17th (huge 7hr long entrance exam to med school).
I do extremely well in biochem, have many awards, etc... which seems great. But the last year I've been struggling with ptsd... I've been able to sideline it for major exams, get through them fine, and then go back to it.
However, about 4 months ago I started REALLY getting into working out. Everything before that was a joke in comparison. I'm on PHUL and go in everyday with an RPE 11, each week increasing numbers... and it feels good. It's distracting.
So much so, I get home and I mentally cannot study. I realized after skipping two workout days that I studied like a madman for both.
I don't want to give this outlet up, but at the same time this exam determines my future, and I know I could do amazingly well if I focused. I know I can't do both, if I workout even slightly I get really into it, trust me I tried. It's one or the other.
Please give me a reason to stop working out for 50d straight...
So dialed it down some more and really focused on locking the shoulders back and locking out. Getting better and learning. Shoulders still pull forward under load some times. Also did some dead hangs(active, inactive) and penlay rows. Really trying to get that shoulder lock back down.
https://ift.tt/2KJpRMm
Wednesday, 26 June 2019
Anyone else notice correlation between soreness rate and development of certain muscles?
I do calisthenic workouts that consist of a dip variation, push up variation, a pull up, and a row. Using the same intensity mostly (weighted for dips/pull ups, BW for rows/pushups), my "pushing" muscles are always more prone to being sore than my "pulling" muscles.
Furthermore, my pulling muscles are more developed. Using strength calculators online and comparing with friends, I feel like I'm better at "pulling" movements despite the fact that earlier in my training I focused more on pushing (around a 2:1 ratio!).
Another observation: here are my muscles in order from most to least prone to soreness:
triceps chest/bicep(tie) lats
and here are my muscles in order from least developed to most developed IMO triceps biceps/chest(tie) lats
I see a correlation between the personal perceived rate of recovery for individual muscles and their development/strength. Please share your observations with this if you have any.
I will test my max dip and max neutral grip pull up soon, maybe tomorrow if anyone is interested in the numbers. I would guess that the two numbers are extremely similar.
There’s no r/happycryingsons but I figured since he’s getting a new dad it fits!
https://ift.tt/2ZPtaFg
Starting weight lifting
I would like to start some form of weight lifting. I don't go to the gym, but thought maybe of buying some weights like a kettle bell or something else.
My goal is to lose some weight and get some muscle.
I'm a 25 year old male, 181 cm height and 82 kg weight. I'm not fit at all...
What would you recommend for me to start with? And what is the minimum weight of the weights I need to use to see benefits?
Need Help with Off-Season Strength Program
I’m trying to pick a strength-training program for wrestling for the off season and came across this one. It looks good to me, the only thing that concerns me is the plyometrics twice a week. Is that good for off-season training? Here’s the program, any feedback is appreciated (I am in “Phase 1”).
https://www.kylehuntfitness.com/off-season-wrestling-training-program/
My major questions are:
- Should I cut the plyos in favor of more weight training to build muscle?
- Should I be hitting some of these groups (chest, arms, back) more than once a week?
- Should I “double up” on some of these days in a week rather than do plyos, or should I create a new schedule for those days?
Thanks, any feedback is appreciated.
Tuesday, 25 June 2019
Anyone have any input on working a manual labor job and still hitting the gym and getting gains??
I build conveyor systems as a millwright 10 hours a day 6 days a week and those hours are pretty much the bare minimum. Anyone else here getting to the gym is hard and strength has stagnated for the most part. I've been doing this for a year and a half now and refuse to look and perform like 99% of "other guys" I see on site. Fitness is a pillar in my life.
Monday, 24 June 2019
Training around a shoulder injury
I’m about to have surgery for a torn labrum and rotator cuff, and will be on the mend for a few months. I train mainly for competing in the Highland games, but know I’ll need to train around a weak shoulder for a while. Any recommendations for staying strong as close to full body as possible?
Best squat type exercise with max 25kg / 55lb dumbbells?
The only gym I have time to use during the week is the one at work. It doesn't have any barbells and the dumbbells only go up to 25kg / 55lbs.
What's the best squat type exercise I can do? I've been doing dumbbell squats but I'm up to 3 sets of 18 reps with the max weight and my grip strength is the limiting factor. Should I get some straps or switch exercises?
There is also a leg press machine but I normally stay away from machines. I've been weight training for about 6 months.
Training 6 days a week but is too much...
I train 6 days a week splitting all body parts throughout the day but I feel that with life and having so many other things such as jobs, relationships, studying, etc, 6 days is become too much for me. I would like to do maybe 4 days with a push pull work out or maybe a split that has me hitting arms two times week.
I eat healthy, 174cm, weight 67kg, and body fat at around 12-14 I would guess. Calorie intake is about 2000-2500 and since its summer I am also running 2-3 times a week for 3km. I am in a cutting phase as well (thought i should be eating less i feel)
Does anyone have any recommendations for a good 4 day split which could help me hit the goals mentioned above as well as get into a better cut?
Thank you.
Sunday, 23 June 2019
Female strengthening for pullups
Hi there, long time lurker, first time poster to this sub. I've been working on arm strength and have come a long way in 6 months. Tris have improved tremendously and I've worked my way up from 1 dip to 3×5. I still struggle to even get 2 solid pullups in however and not sure it's the same muscle group. What exercises can further strengthen the muscles needed for this move? I see men even around my size and smaller doing them with ease but I feel like an utter weakling at this exercise. What gives?
left arm has lost all strength doing bench press
about a year ago I started working out several times a week. I've been focusing on upper body stuff: bench, overhead press, lat pulldown, row, curls, etc.
I worked my way up from barely being able to do 80 lbs for 3 reps on a machine to doing 8 reps of 135 free weight. bench had always been my worst excercise, and I would cheat before and not touch my chest, so I focused on good form too, and it's the lift I've made the most improvement on by far
then about three weeks ago I went in and the bar felt way heavier and I could only do two reps. I ended up only being able to do four sets of two. I figured it was an off day so I went back two days later and it was worse: I did a set of two, and then one, and that last one was so hard I had to quit bench for the day.
I decided it was best to take a whole week off, and that turned into nine days. I went back in after nine days feeling good, and confident my weak spell was over, but it had gotten even worse: I couldnt do a single rep. I had to yell have someone come over and get the bar off of me. I had never had that happen to me in the entire year I've been doing bench.
I want down to just 95 and the same thing happened again: trapped under the bar
I ended up going down to just 25 per arm (!!!) on a machine and could only 4 reps on my left arm. I realized it was my left arm was the problem.
the weird thing is that no other lift's are effected. My overhead press, pull down, curls, etc are getting totally normal numbers.
No idea what to do. I have medical insurance (kaiser) and have made an appointment, but itll be months before I can get anything out of them besides sleep more, eat better, be healthier in general.
Anyone have anything like this happen to them before?
Saturday, 22 June 2019
Sets spread throughout the day, or all at once?
Hey guys, I recently got my own set of adjustable dumbbells so I can workout at home, I'm new enough that I'm more focused on practicing form over straight strength building just yet, but I had a thought now that I have my first day off since getting my weights.
If I were to do sets randomly throughout the day, let's say 6 sets of flys over the span of 12 hours, would this be an acceptable alternative to say 3 sets in the span of 20-30 minutes? If this works while I'm focusing on form, will it work for when I want to start focusing on strength training?
Also off-topic question, aside from dumbbell squats and lunges, what are some leg exercises I can do that the dumbbells can help with? I obviously can't hold the weights with my feet, so I can't do leg curls or extensions, and I can't seem to find any exercises that appear to be a good alternative that I'll be able to increase intensity using the weights. (I'm thinking this is just my inexperience lieing to me, but it'd be nice knowing if there is or isn't alternatives or if other exercises can eliminate the need for leg curls/extensions altogether.)
I appreciate all the help!
Question about Protein
I develop kidney stones and because of that I am not supposed to take in high levels of protein. I'm actually supposed to restrict my protein intake quite a bit, as well as calcium and other things. I can't eat nuts, protein shakes, high protein foods, or many other things that are supposedly fundamental to a strength training routine.
My question is am I screwed? If I can't take in the recommended protein ratio because of medical issues, am I going to be hard capped in the future? Is there an alternative diet that is low protein that could help me build muscle?
Friday, 21 June 2019
You've done your workout, but you can go for more
Do you? I've read literature saying that you shouldn't, and and others saying you should.
On one hand, the more work you do, the more you gain. But on the other hand, I've read up on a lot of research suggesting that your muscles actually gain more from not going full out.
Is there a consensus on this?
My routine is very basic; all compound movements for low reps (3 sets of 5). So when I'm done my routine, I feel like I still have some life in me that needs to be worked out, but I don't want to screw myself
Balance and leg strength
Anyone have any recommendations for some excel uses to help build lower body balance and strength?
Grip strength and tiny hands
I am at the point where my legs are stronger than my grip. I use the alternate hand(over/under) grip and chalk. I don’t use straps as I am training for a competition that doesn’t allow these. So I am looking for tips on grips and ways to improve grip strength. Anything would be appreciated.
Want to start working out again; confused
I (28/F) don’t need to lose weight (I’m actually underweight) but I still look flabby and gross. I want to start strength training again. I used to but it did nothing.
I don’t know where to start. I don’t want to go to a gym. Everything about working out is confusing me: when do I work out, what do I do, for how long - then there’s the food: idk what to eat or how much and when. Trying to do it myself is giving me a headache. Why does it have to be confusing? Don’t start about macros and stuff, I really can’t be bothered.
The food thing is the biggest problem. When I worked out before I noticed this weird thing where my sweat started to smell like ammonia. I’m guessing that was from not eating enough carbs or too much protein. I feel like I can’t do anything right. Can someone please just tell me what to do? I don’t want to look disgusting anymore.
Thursday, 20 June 2019
Can’t seem to pull with a neutral back during my heavy top sets of deadlifts
I’m currently running the nsuns 531 program and have made some good progress. When I began the program 8 weeks ago my deadlift Was 265x3 and today I pulled 290x3. I have a really big issue though, I can’t seem to get my back straight for my heavy sets of deadlifts. Whatever I try, eventually my back rounds. I don’t have this bad of a form breakdown for squats or bench, just deadlifts. My first guess is still I’m still undeveloped I have very obvious weak points that need to be accounted for. Here are the reps https://youtu.be/E7I0YO71_mc . The bar speed was also pretty solid (not sure if this means much). I feel my deadlifts in my butt still but also in my lower back. Now that I know the obvious answer is to drop weight and reset, but I’ve done this multiple times in the past. And as soon as I get to 85-90% of my max, the form break down occurs. Anyone have advice?? Thank you guys.
Meal Plan
What is the bedt way to formulate a diet wjth everything i need botrition wise? Shoukd i see a nutritionist or is there a better way to plan it.
Felt strong, might delete later. Any form suggestions welcome. 405 x 2. Thanks!
http://bit.ly/2Y46H72
Wednesday, 19 June 2019
Am I weak?
I weigh 72.4kg and I am 13, turning 14 this year.
Deadlift @: 110kg/242lbs
Squat @: 70kg/154lbs
Bench only @: 40kg/88lbs
OHP @: 35kg/77lbs
I feel like I am weak, but then again I compare myself to these big powerlifters, when I don't even powerlift myself and just started to train for strength this week. I also feel so much weaker when I see the big drop in for example my bench. I just get less motivated when I see these people deadlifting 200+kg at around the same weight. I just want some other peoples opinions, please tell your honest opinion on the weight of my lifts. Thanks. =)
Tuesday, 18 June 2019
Should I drop the weight if my form breaks down on the last set?
Running a 5x5 deadlift @150kg. Rounding spine on 5th set rep 3. Everything else seems fine its just my chest dropping at that point. Any help appreciated
Startedifting weights three days ago.
So i started lifting weights with my girlfriend three xayz ago abd im extremely sore. Trying to sit down is very hard and i cant fully extend my arms. Is thjs normal and should i keep going to the gym or shoukd i take a day to recover.
Deadlifta
Hey people, i have question about progressive overload at deadlifts . I am planing to focus on deadlifts , 3 times a week and i want to get my lifts higher. I wonder how it should be , 1x5 / 3x5 / 5x5 I think 5sets of 3 reps seems nice but still what should be my set and rep range?
Monday, 17 June 2019
Important; I cant seem to gain strength nearly as fast as everyone else, are my genetics just bad or is it something else?
So basically ive been lifting seriously for at least 2 years but my lifts are still very underwhelming:
Bench 1rep max - 225lbs
Squat 1rep max - havent tried in a while but last time it was 265lbs
Standing barbell strict overhead press 1rep max - 150lbs
Deadlift 1rep max - 365lbs
Weighted pull ups 3 rep max - 70lbs + 205lbs bodyweight
My stats:
Height 6'5
Age: 19
Weight: 205lbs
Body fat: 17percent roughly
Drugs: no
So basically my problem is that my lifts aren't increasing fast at all, i know it takes years to build muscle and gain strength naturally but some of my lifts arnt increasing at all meanwhile some of my other friends who also started lifting around the same time as me have been making consistent pr's every month. My goal is to determine whether im doing something wrong in training or if its just genetic.
For more context my weighted pull ups, bench and squat have remained largely the same for the past year despite consitantly hitting them every week, well the squat ive been a bit less consistent with but pull ups and bench are stagnant.
Now for the meat of this post im going to summarize my training so u get the idea, ive done consistent research over the past two years on how to train properly and tho im still learning i feel confident that im training effectively. My current program is more flexible than past ones, i go to the gym every second day and do legs/back/triceps one day and chest/shoulders/back/biceps on the second day. Day 1 is more focused on the legs and back with just 1 tricep exercise of 2 to 3 sets at the end. My main compound lifts for this day are the deadlift or the squat i switch them out, and weighted pull ups or rows i switch those out too. I do some light warms ups before i hit those main lifts then i move onto accessories. Day 2 Is more focused on chest and shoulders i just hit some back and bicep accessories at the end too once again stimulate growth and some of the back accessories i do on this day are specifically for my bench. I start the workout by either hitting a max on my bench or my shoulder press movement and then do volume work on the one i do second. Then i do a bunch of accessories mainly isolating my chest because its weak relative to my shoulders.
My training philosophy So more specifically the idea is that i go into the gym hit a max of some sort on one of my compound lifts by working up to a topset of anywhere between 10-1 reps (after i hit my topset i just take the weights off tho cause burning out will prevent me from recovering) then on my other compound lift ill just hit for volume so 3 to 5 sets of anywhere between 4 to 8 reps using a heavy weight. Basically 1 of my compound lifts ill do for strength the second for volume and my goal is to hit some sort of a pr on that strength lift.
Overtraining/overreaching Ive experienced this many times and i kinda have a sense of how much my body can take and this program is barely within those limits so i dont think im undertrained or overtrained.
My old program My old program i did last year in my first year of training was a basic 3 sets by five reps with a pull day and push day (legs were kinda included in the pull day) and i did that every 2nd day too. My compound lifts for this were bench, squat, deadlift, standing barbell shoulder strict press, and weighted pull ups. The reason i mention this program is because this is were i saw most of my gains gaining about 30 to 60 lbs on each of my lifts in just a few months (rough estimate), although i had already been lifting for many months before this it couldnve still been beginner gains to an extent but maybe not. Part of it tho was this program allowed me to really hone in on technique which could also be why i made so many gains.
So my old program is more linear progression while my current program is more. Well idk what it is. Its improvised.
Another factor could be nutrition for a while i basically just maintained at 200lbs body weight when i really should'vebeen putting on at least 2lbs a month.
The reason i posted this is because ive noticed other people my age i know are natural reaching intermediate level lifting status and putting up deadlift numbers in the 405lb to 500lb range while im still stuck in the beginner level getting left behind. The only major flaw i see in my programing is my lack of emphasis on the squat other than that idk why progress is so slow.
Pls reddit dont let me become one of those scrubs that fluctuates at the same lvl for thier entire life,
I WANT TO REACH MY GENETIC POTENTIAL
help me get there.
7 day water fast
So for healing I am going to water fast for 7 days . I dont wont go into detail about my reasoning but it has worked for me in the past so i will do it again...... its just that ive spent a year building and have some serious muscle gainz . Im afraid that tgis fast will visibly make me look smaller.. i still have a little fat pouch in my lower belly below my 4 pack , will this fat be enough to substian at least 95% of my muscle or will by body just break down all my muscle anyway
Should I double calorie intake a week prior to stop muscle loss?
Powerlifting Motivation 2019 - IT HAS BEGUN
https://www.youtube.com/attribution_link?a=yDzpkVxZ0rA&u=%2Fwatch%3Fv%3DtlQf4sbRICo%26feature%3Dshare
Form check - Sumo deadlift with knee pain
Context: I used to sumo deadlift up to 200kg, then my knee slowly but progressively started to ache. After one whole year of conventional deadlift (which doesn't bother me) I'm now trying to sumo again. I really need your help to understand why I hurted myself and to avoid repeating same errors.
Sunday, 16 June 2019
Happy Dad’s Day!
Every now and then I see a post in here that isn’t a reaction vid and no one shouts them down, so hopefully this is ok.
Father’s day is normally a tough one for me, having lost my dad when I was a kid, and lost his dad shortly after. Today things are different. We’ve talked about kids before, but today for the first time, my fiancée and I have discussed when to specifically start trying to have a kiddo. November 2020. 17 months. This is the first time it feels real, that I will be a father someday. Wanted to shout it from the rooftops, or at the very least tell some sympathetic Reddit strangers.
Happy friggin father’s day all! (Whether or not it is Father’s Day in your country...I know it’s August in Brazil)
Saturday, 15 June 2019
whats a solid go to strength program for an intermediate?
i'm way past noob gains at this point. but I took a relatively long time away from the gym because of depression. now that i'm getting it under control i'm lifting, but i'm so god damn weak, I did 5/3/1 for about 2 months or so and my strength hasnt budged. need advice.
The react guys bring out some happy (and some sad) crying dads
https://www.youtube.com/watch?v=YFoDphBJ2Zg
Where should I start to build bigger arms?
In my teens I would just do body weight excercises like pull-ups, pushups, situps, squats, etc. and would do some barbell excercises, but no higher than 25 lbs. As a kid my brother always called me "chicken arms" and hes right. Ive always had some pretty weak and unimpressive arms. I have most of my upperbody strength in my chest and shoulders as im quite stocky, and mostly use them to get weights lifted. At work for example I mostly utilize my shoulders, chest, legs and back to lift. Pushups have always been hard for me but lifting heavy objects is almost never an issue due to using everything BUT my arms to lift. Excercises that target my arms have always been the most painful for me. My legs can take a beating, my abs can be worked out to hell, my shoulders and back feel good to crush, but my arms have always been the hardest and most painful for me to target so I always avoided them for the most part.
However, I want to increase the size of my arms and shoulders. I want my deltoids to 'pop' with a visible bump from my front profile, and some nice beefy arms. Im currently overweight and working on losing the weight (223 lbs/5'10" currently) and have always had pretty soft looking arms and forearms. But now I want masculine arms. Some nice veins popping out on my forearms. When I am slim I have a more athletic build with stronger chest, shoulders and back with rather average arms.
So how would I be able to build a good amount of size within the next 3 months? Which excercises and lifts as well as weight and routines would be best to increase the size of my arms? All I have at home are 15, 25, and 30 pound dumbells and have always been too self-conscious to go to a public gym alone which I know I will need to overcome if I want to achieve this.
Friday, 14 June 2019
Size or speed?
Hi i am a cert strength condition specialist , shirts nutritionist, speed and power certified coach.. What u guys think is best for athletes these days? Speed and power or size and strength. They are rules to follow on each, a 350 lbs linebacker that can hit but can't run, won't be able to make the combine NFL cut, or a midfielder that can jump but can't throw, wouldn't make the cut either... So I believe the size up era is over..thoughts??
Thursday, 13 June 2019
531 programming with AC Joint Injury
I'm currently in the second week (3 rep week) of 531 and was told my a PT that I have an ac joint injury and to take a month off from bench and OHP. Should I run my squat and deadlifts in a normal week by week basis or hit them twice a week? Any other suggestions are welcome.
Wednesday, 12 June 2019
8 week Program ideas
Usually train in 4 sometime 6 week cycles then test on the 3 big lifts. Going to be doing a 2 month training session this time around cause I go on vacation sorta at the end but don't wanna be all banged up so just gonna extend it. Simply wanna hear any good 8 week programs to follow that are good or simply some routines you do if you train for longer periods like this. I usually just cusumize my programs but wanna change it up and follow one that's not my own. My current numbers are at 360 Bench, 500 Deadlift and 410 Squat. Really pushing to a 405 bench so if there's any specific tips there for programming that is also welcomed. I'm kinda fine where I'm at with the other lifts but anything in general helpful will do. Thanks.
Tuesday, 11 June 2019
Any point?
I realize I'm asking a lot of questions today. Went for 455 on deadlifts and didnt even budge it off the ground. However I hit 405 for 2 reps right before that. Really trying to build my deadlifts up.
I have been doing 5x5 with the last 2 sets typically being 2-3 reps just from increasing the weight. I normally start with just the bar for 10 reps just going slow and focusing on form then I do 2 sets with a plate (135) on each side doing the same thing to warmup. After that I put another plate (225) and just do a set of 5 focusing on form again with a heavier weight.
I am going to start cutting next week to lose weight, but I want to continue doing deads. I have heard there is no point doing deads for reps except to build form. Due to how many muscles are being used, trying to go for hypertrophy on deads is pointless. Is this true or nah.
Does it really help? How?
I've seen others say to do deadlifts barefoot and I've been given the advice by someone at my gym. I was just curious if it really helps. Could someone explain how?
Some moves have plateaued for my dumbbell routine
I have a long commute and the only gym I have time to get to is at work. It has dumbbells up to 25kg (55lbs), kettlebells, a cable machine, a dip and pull up station but no barbells.
My routine for 3 months has been some variation of this 2 / 3 times a week:
Dumbnell Squat
Dumbell Bench
Kettlebell Swings
Seated Cable Pull Downs / Dumbbell Row
Dumbbell Military Press / Dips
Plank
Squat, Bench, Kettlebell Swings and Dips are progressing well. Im still doing more weight / reps each time.
However the pulling exercises and the Military Press have plateaued for a while now. Has anyone come up against this issue and found a solution?
Monday, 10 June 2019
Candito LP
Okay so i've started Candito LP 4 weeks ago after 3 months of stronglifts. Before starting CLP my deadlift was at 100 kg × 5 reps and 105 kg × 3 reps. For the past two workouts, I am failing my 2×6 deadlift @ 95 kg. It's feeling incredibly heavy, and i failed at 4 or 5 reps twice. Those of you who did CLP or are running it, have you seen such strength loss initially? Any advice? And i am M18/6'/68kg
So many feelings.
Watching these videos makes me feel a whole whirlwind of emotions that strike one after another. It makes me so happy to see these parents so proud of their kids, but that only brings me the feeling of inadequacy. I feel like I could not bring my parents to tears of joy like I want to. Surely enough, those feelings are swept away by feelings of hopefulness and optimism to cross that goal off my bucket list. I fucking love this subreddit.
Sunday, 9 June 2019
Beginner here!! Just want some advice
So as title states, I just want some advice. I want to start 5x5 training, but I don’t know how to write a training plan up, I understand actual 5x5 strength training should be 2-3 times a week, but should you do isolation exercises at some point, e.g lat pull down, side/front raises?
Just stuck and need training plan advice!
Friday, 7 June 2019
My absolute favorite video of stepdaughter asking to be adopted. His reaction is so pure. Grab a tissue.
http://youtu.be/9BufzGa31kw
Mass gaining advice?
Hi guys/gals. I'm a 19 yr old male who's trying to gain mass. I'm looking on advice for a recommended diet and workout regime that could possible help me get to my goal of 135-140lbs. I'm a height of 5'3" (I'm short af)and currently weigh 126lbs.
Thursday, 6 June 2019
Wednesday, 5 June 2019
Would working up to a 1 rep max before doing my working sets increase my 1 rep max?
Title says it all. I've been lifting consistently for about 2.5-3 years. I've followed a pretty basic strength training program and switched things up every now and then.
I'm curious if loading up to my max then backing off and doing a working set (something like a 5×5) of that exercise would help increase my 1 rep max more than just doing the 5x5. Obviously I wouldn't be able to have as much weight on during my working sets if I hadn't just maxed prior and so that's what has me curious if it would actually help my strength or hurt it.
Anybody with more lifting experience or anybody that's tried this wanna give me some advice?
Tuesday, 4 June 2019
Back injury
Iv been doing strength training on and off for 4-5 years and dealing with some back problems. Have herniated disks in my L1-L2 vertebrae from a work related injury. And i just cant do squats without reinjury, tried many variations with the help of my physiotherapists and always i reinjure myself. So i just cant do squats, not loaded squats of any form. Im doing lunges as a replacement. Any advice on alternatives for squats if i just cant do them? Thanks in advance
Moving abroad today, im looking for strenght splits.
Hello everyone i will be moving to Netherlands from today and i would like to get serious with strenght training there.
Does anyone have idea what program or split could i use?
I should have plenty of time soo being in gym 4-5times a week isnt problem.
Monday, 3 June 2019
Recovery
Hey all, I just recovered from a hamstring injury after a few months. Is it advisable to take it slow and easy with calisthenics or can i jump back in to strength training?
EMSK: If you're concerned about your testosterone, try taking ginger supplements
ok, so first off, i'll give you the empirical data
To date, the mainstream of research linking dietary ginger to testosterone has revealed that ginger or ginger extracts have an impact on testosterone as testosterone production was enhanced upon ginger supplementation.
The mechanisms through which ginger enhances testosterone production are mainly by increasing LH production, increasing the level of cholesterol in testes, reducing oxidative stress and lipid peroxidation in the testes, enhancing the activity of certain antioxidant enzymes, normalizing blood glucose, enhancing nitric oxide production and increasing blood flow in Leydig cells, increasing testicular weight, and recycling testosterone receptors.
However, the effect of ginger or ginger extracts on testosterone is not yet confirmed in humans. Therefore, human studies in this context of research are of great importance
source: US National Library of Health
and now the anecdotal: I'm 26 and i hadn't had morning wood in years and just chocked that up to me moving away from my teens. then, in the rare times where i would need an erection, it took some doing to maintain an erection; which i thought was the result of too much porn/masturbation.
I read someone on reddit saying that loss of morning wood is a sign of low testosterone and after some research, i came upon the article above and went out to get ginger supplements. I took one 550mg pill before bed and had a semi when i woke up in the morning. the next day it was rock hard. after that, random boners appeared throughout the day. i never thought i'd be so happy to see the return of random boners!
EDIT: Zinc is also supposed to be beneficial, but i haven't tried that yet so anyone with zinc experience, share your knowledge!
Grip strength limiting how heavy I can lift
Hey everyone. I’ve been strength training at home with dumbbells for about six months, and I’m finding my grip strength is starting to limit how much I can lift on squats and deadlifts.
I was wondering if there’s any possibility that I’m gripping with poor form, rather than it being a grip strength issue? Or is this just a normal limitation when using dumbbells?
I’m lifting a set of these: https://www.amazon.co.uk/dp/B00DECYPPW/ref=cm_sw_r_cp_api_i_LBI8Cb7DGG0NN and the lifts where I’m having this issue are squats and RDLs with 40kg held in suitcase grip, 3x12 reps
xpost from strength_training_101
Sunday, 2 June 2019
Conditioning on non lifting days
I usually walk uphill on the treadmill on my non lifting days but my knee has been bothering me. Likely from work as I'm on my feet for 8 to 12 hours 6 days a week usually without a break. Would using battle ropes or flipping the tire just lead to over training do you think? I do need new shoes and insoles but it's really hard to find affordable ones in my size (14 extra extra wide)
I have a goal in mind that will require me to build a fair bit of upper body strength, but I don’t know specifically which muscle groups to train/ what training I need to accomplish my goal
Okay so it’s going to be kind of sappy but my big dream is to pick up and carry (princess style, like lying down in my arms) my soon to be fiancé from the wedding ceremony out to the car/limo/buggy whatever it’ll be and then into the house. Problem is that I’m a fairly scrawny dude who doesn’t have the greatest upper body strength. I lift the occasional 50# sack of potatoes at work but I usually don’t lift much more than that. I would put my dead lift limit at about 80-100lbs. I don’t know what kind of exercises I would need to work on to carry my 180ish girlfriend like that
Anyone here been through wasted triceps recovery(pinched nerve+C5 to C7 fusion)?
Hello Reddit, I've had a acdf surgery a bit more than a couple of months ago. I got the surgery because my left triceps was almost completely gone. Started working on my strength a month post-op I could do maybe a couple push ups. now I can do a dozen with better form but I'm very very far from being recovered. Is there anybody who's been through the same thing? It's my left triceps that is seriously lagging. The size difference between the two sides is very noticeable and of course the strength also is
Any way to speed up shoulder growth?
I'm ready to move up to more weight for pretty much all of my exercises, except for side lateral raises which I can only do 15 pounds on as opposed to the 25 pounds that I can do on all the other exercises that I do. Is there any way that I can speed up my progress on side lateral raises so that I can quickly get it caught up with the rest of my exercises? I know it's my own fault for not starting out with side lateral raises when I first started working out but I really hate being held back by that one exercise.
Saturday, 1 June 2019
Help?
Waist trainer? I’m so wide from my upper body I really want to have an hour glass figure. I’ve heard mixed comments about them, are they good for just a little while? I really want to shape my body as I’m losing the weight.
Switching routines
So I have been doing the push, pull, and legs routine 5-6 days a week. (I skip the Saturday leg day sometimes, yes I know I need to stop doing that) Anyways i was thinking of switching to something similar the chest/tri, back/bi, and legs/shoulder routine. I just want to change things up. Also I feel like I dont do a good job hitting shoulder with chest on push day and I feel like I dont do enough on my leg days. Was wanting some opinions on this.
Also I have been doing something different with my workouts wich I haven't seen anyone else do. My first exercise I do heavy with 5x5 for power. So my first workout on push day is some type of bench press, normally incline or flat. On pull day its always deadlifts and on legs it's either squats or leg press. Every other exercise I do is done for reps normally going for hypertrophy. So 3x12-15. Was curious on thoughts about this.
Wrist strength
Do you have any ideas on how to strengthen your wrist flexibility as well as how to keep your wrist straight while benching? Thx
I can't sleep because of this sub
Here I am crying my face off in the middle of the night. I have a four month old and every dad vid I see causes me to bawl thinking about him
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