https://ift.tt/2LZ9awz
Friday, 12 July 2019
Looking to interview Dads Who Hate Caillou
Hey guys! I'm writing an article for the men's magazine MEL Magazine, and I'd like to hear from some dads about why Caillou is the worst. Feel free to DM me or email me! Quinn.Myers@melindustries.com
[While we're here, also looking to interview dads on how they handle controlling the A/C - what they set it at and why, etc.]
More than happy to plug your blog in the piece too -- get that SEO, baby!
Volume; to spread out the week, or to bunch in a day?
My current workout is pretty simple. It's all compound movements with variants of the big lifts for supplement. Each exercise is done in 5x5's. My main goal is to be strong. I'm not interested in competition or being a body builder.
Having said that, would I have greater strength gains if I spread out the body parts during the week? For example, would it be better to have one massive day of legs a week or would it be better to have 2 smaller leg work outs a week? I've read literature on the topic and their seems to be two camps of thought
If you're curious, this is a link to my workout https://docs.google.com/spreadsheets/d/1lZISkM_APTvQLZgMIFGFpaCmHvnGHzBZSInhdNtKgUI/edit#gid=0
Any other comments about my workout, beyond my initial question are welcome and appreciated also. Too much fluff? Not enough? Good exercise choices? Bad ones?
Beginner Tips Anybody?
So I'm 6'0, about 260lbs dont know my body fat % but I'm sure its high. I have a very weak core, bad posture so any tips on strengthening that would be much appreciated. I would usually use 15lb dumbells to do curls, squats, shoulder press & back rows. I want to maybe get to using around 25lb dumbells, but lose weight at the same time.
Here's my ideal routine, leave any suggestions :)
4 Days a week Day 01 - 30 Mins Jump Rope, 20 Mins Bodyweight Excercises Day 02 - Lift Weights 3x12 , 10 Min Jump Rope Day 03 - 40 Mins Cardio (basketball, jump rope,jogging) Day 04 - Lift Weights 3x12 , 10 Min Jump Rope
I want to go from 260lbs to a healthy 220lbs
Thursday, 11 July 2019
How can I get larger and stronger but keep my agility?
I play basketball (point guard) and I want to get bigger and stronger but I dont want to lose my lateral or vertical agility. What exercises would you folks recommend?
3x3 Deadlift with 315,320,325. (Vid is 325). The goal is to reach 455 by September. I notice that my body takes a while to recover from deadlifting. Not so much my low back but more of my nervous system feeling fatigued. This is 325 for a triple and I’m just looking for tips to get my deadlift # up.
https://ift.tt/2LPYcck
How to tap into hysterical strength?
I want to lift cars when I need to. What are the secrets to developing the ability to tap into your hysterical strength at your own will? How can I break my limiter?
Lifting weights is torture, how do I overcome it?
Yes, this is an embarrassing post but hoping I can get some solid advice. This isn't hyperbole, I'd rather deal with dental pain issues than with the way lifting weights makes me feel. The uncomfortable feeling and pain it causes (while I'm lifting and for a few minutes after) is something I have a very hard time overcoming and thus keep my workouts very short and quiet frankly aren't very effective. I'm not really sore the next day so I don't think I'm lifting too much weight (which is't a lot to begin with). I think my mental weakness when it comes to lifting weights is as weak as my physical weakness. How can I overcome this so I can stick to a routine?
Wednesday, 10 July 2019
RP Strength
F/24/180lbs/5’4” Has anyone tried RP strength’s eating plans? I’m wondering if I should invest in a plan to help guide my eating. I’m currently IF and basically eat whatever I want but count calories up to 1700cal. I’m definitely getting a balance of veggies, carbs, fruits and slightly more protein because I lift 3x weekly. My goal is to see what my body can do (and become strong enough to lift my kayak onto my suv).
Breathing on bent over rows
I always kind of hold my breath because it feels like if I exhale too much I can’t maintain my posture holding the bar up. Anyone know if there’s something I’m just not understanding about the technique?
Please check /new or use the search function before posting to avoid reposts
We're a niche sub with very specific content, and truth is there isn't a flood of said content that fills the front page daily. And that's perfectly fine, quality over quantity in this case.
I get people get excited when they see a crying dad vid posted elsewhere on Reddit and want to share it here, however I must have removed 8 posts today already of 'Deaf guy finds out he is going to be a dad' which is already one of the more reposted posts on this sub.
It's just bad when they are still showing up on /new and people still post or cross post the clip here regardless. This happens every time there's a new crying dad type video out there.
So please, for mod sanity and others browsing this sub, check before posting to see if it hasn't been recently uploaded already.
Thank you.
EMSK: About how the penis ligaments work and effect visually
https://www.youtube.com/watch?v=4EwuWshohnM
Tuesday, 9 July 2019
Reverse Hyper Machine for strength?
The RHM is notorious for lower back health reasons. But can it properly strengthen and develop the glutes/hamstrings? Can it replace RDLs for non-powerlifting individuals?
New Dad Blogger
Hey guys!
As a new expectant dad to identical twins, I wanted to create a place where I can share my journey of becoming a father. Dad Talk was also formed as a place for dads of multiples to connect & share their pregnancy & parenting tips, tricks, and advice for being a parent of multiples.
Head over to the site and let me know what you think. I would greatly appreciate y'alls feedback.
How do I get my motivation back.
Use to lift every morning before work at 4:30am. Then my wife got pregnant and my hours changed from 6:15 start time to 4:45. I've tried starting again and I can't get keep going I'll go to the gym for a week or 2 then fall off the horse. How do y'all get and keep motivated. I worked out for 2 years straight without much motivation issues, now it's like pulling teeth getting a workout in after work.
Regaining Strength
Coming back to lifting after a 6 month hiatus. My program focuses on having high frequency but lower volume per session. I keep reps at or below 6 but above 2. Max reps per lift is roughly 15, usually so 3x5. I workout on weekdays then rest on weekends. 1 week deload for every 4 weeks on. Push will be done three times per week while pull is done twice because push muscles are smaller than the pull muscles so it’s a smaller CNS load and recover faster. However, I will leave out he squat if I do not feel up for it. I’d appreciate suggestions!
/ = swap for the other lift on the next session (alternate)
Day1: - Squat - Bench / incline bench / weighted dips - Calf raises - Standing barbell shoulder press / standing dumbbell shoulder press - Tricep pushdown / skull crushers / behind the head dumbbell raises - lateral raises with barbell
Day 2: - -Conventional deadlift / stiff legged deadlift - weighted pull-ups - abs weighted - Pendlay rows - barbell curls / dumbbell curls - face pulls (general joint health in back)
Monday, 8 July 2019
Sunday, 7 July 2019
Dad-to-be cries tears of joy after finding out his wife is pregnant after 4 miscarriages and 1 stillborn birth.
https://m.youtube.com/watch?v=O9nviJhPZTA
Proud Papa
I started an email account for my young son and send him emails regarding milestones in his life. I figure I will tell him about it at age 21 or on his wedding day. IDK. Anyway, my happycryingdad moment came this past weekend. Below is the email I sent future him.
You had your AA All-Star (7 & 8 year olds) tournament this weekend. You played 3rd base and did a great job. Your team played very well, but lost. After the last game, your coach collected the team for some final words. When he finished, each boy turned to go find their parents, show off their tourney medals, etc. All but one. You.
Instead, you stepped forward, saying 'Coach Jason?'
He looked, perplexed. And said 'Yes?'
You stuck your hand out to shake and said 'Thank you for coaching me in All Stars....' (and more I couldn't hear).
That 6'6" giant teared up and and shook your hand.
My heart soared, as I couldn't believe how lucky I was to have you as my son.
Love,
Dad
Saturday, 6 July 2019
Hips hurt when doing squats.
Lately I’ve noticed when I do squats my hips hurt bad. I’m only doing 135 , which is a warmup but it hurts to the point where I want to stop. Is there a stretch or any advice to help the pain ?
Gaining strength on all compounds + improving technique and lifting alone
Hey guys, how are ya? So, yesterday I started a full body program 6x a week, basically it's compounds every day plus a few isolation exercises (one set per exercise, so during the whole week the volume adds up). I'm a 100% newbie and still working on my technique for the compounds. My main struggle is with the squat and bench press. Apparently my ass is pretty weak, so I'm squatting with the bar only and working on breaking the parallel plus pushing my knees out (I use oly shoes). Also I tend to flare my elbows during the bench, I'm trying my best to keep my whole body tight, arch my back and keep the elbows at 75° angle, still learning stuff.
Also, I will lift pretty much by myself. The gym instructors are useless and don't know shit. And it's kinda overwhelming to be on your own. I have no one to guide me or check my form.
Anyways, do you guys have any advice for me? My goals are mainly aesthetics paired with strength gains. I'm eating plenty for a while now.
Thanks in advance!!
Sumo or conventional
I’m restarting all my compound lifts for full rom. The one I’m noticing the most debate on is the deadlift. Is there more benefits to one or another? Tips tricks and other good articles or videos will be appreciated.
Kid with major back issues can walk upright again. (Happy crying dad at 8:54, but the video is worth the watch)
https://www.youtube.com/watch?v=YpNcnM0FkTM
My bench press is a net 35kg for a 5x5 - how can I improve as fast as possible?
Yep. My ORM is 40kg and my current 5x5 is 35kg. This is total weight. Always been a skinny kid, never was strong. I started out without being able to life the damn bar, it was 20kg without weight. So good progress I guess but that was months ago now. I’m progressing too slow.
Currently running the Reddit PPL, It seems to work pretty well. Can you recommend me a way to speed things up in the weight room?
Friday, 5 July 2019
Lost weight on my military press.
So I have been following a 5 day split for the past bit ( about 2 months, although I have only been tracking reps and weights for the past 3 weeks )
Last week my military press was 3 sets of 6x 85 pounds, I struggled but made it through.
this week my bar was set to 80 and I was going to try to sneak an extra rep in, during the first set I couldn’t start the 7th rep, so I decided it was gonna be sets of 6.
I couldn’t get through the last set at all. I couldn’t get the 3rd rep in, so I rested, got through 3 and 4 and then the 5th rep was a complete non starter, even after a 90 second break I couldn’t get past my chin.
Anyone seen this before ? Is there anything I can do when I hit this again next week to get me back on track ?
Can’t bench for shit smh.This is 215lbs and I tried to do 2 plates and failed. My bench has easily been my most inconsistent movement. I find it embarrassing how I’m squatting damn near 400 pounds and deadlifting 435. But can’t bench 2 plates for the life of me. Any tips would be greatly appreciated
https://ift.tt/32b5Ow4
Thursday, 4 July 2019
531 or Starting Strength?
Background: 7 years of BJJ with some lifting interspersed. I have good technique on the main lifts (worked on technique with a coach previously, but my numbers are still novice level by lifting standards.
I'm finishing up my first 6 week cycle of Wendler's 531, and my numbers seem to have increased well. Wendler doesn't do 1RMs and I haven't done a full test yet, but the new 1RM should be as follows according to the standard formulas:
| Starting 1RM | Calculated current 1RM | |
|---|---|---|
| Squat | 271 | 321 |
| Bench | 204 | 239 |
| Deadlift | 249 | 290 |
| Press | 128 | 147 |
So far it's not a bad increase, but I'm wondering if I jumped the gun and went for a more advanced program too fast. Would there be some benefits to shifting to Starting Strength now and giving it a try to see if I'd benefit from its adaptations?
What to do in the mornings if I strength train in the afternoons?
Hey guys, quick question. Im on a standard strength training workout which I have been doing on my lunch break at work. I have a block of time that I can be going to the gym before the work. What can I do in the mornings that can compliment my afternoon strength workouts? Is it better to do the strength workouts in the morning and something else in the afternoon? Unrelated but Im on a monday wednesday friday schedule so is it detrimental to do plyo on thursdays since increasing vertical jump is a big goal of mine?
Happy 4th of July to everyone. I am continually trying to help others as well as myself get better at lifting. I find teaching something causes you to learn it that much better. I made a video about something I was doing wrong for years and if you want to take a look, maybe it can help some of you!
https://youtu.be/rw0bYcTCmng
Updated form check video on Squats
Hi guys, here is an update from yesterday with a slightly different angle. At least I hit depth and tried to break from hips and knees simultaneously this time. Of course, the weight is much lighter as well. What say you?
After gaining mass have you experienced any other males trying to put you down?
Ive gained alot of mass in the past year, im 20 6'0 295lbs with 18.5in arms (pumped) and as so alot of my family members comment on my size and theirs this one male relative that seems like he is trying to take me down a peg when ever someone mentions my size.
Im the tallest in my family by about 1.5-2in and when ever im told by family how much ive grown and how tall i am this relative ive referred to would comment saying "i know guys alot taller than u/latrellspringroll, when i was working up north the shortest guy at my job was 6'3"
Awhile back at a family gathering i had a little cousin (8 y/o) come up to me and ask me "how did you get so big" and before i could respond the same guy mentioned before said "theres always someone bigger"
I dont know if its my imagination or if he is trying to take me down a peg out of jealousy. Im not arrogant in the slightest and never talk about lifting or my size unless asked.
I've heard from guys that haved start lifting that other men will try and challenge them in subtle ways like with sly remarks or staring them down, bumping into them if they are walking towards each other. It seems like this was one of those instances but im no ronnie coleman so suggesting that it was seems like im just thinking about it too much.
Wednesday, 3 July 2019
Will doing deadlifts increases my squats ?
I don’t really care a lot about doing deadlifts , but I’m trying to increase my squats . Should I incorporate deadlifts if I’m trying to increase my squat max
Arms “floating” forward on deadlift.
What’s up guys, currently I notice a big issue with my deadlift form and that’s how my arms (shoulder blades/scapula) always end up in front of me as soon as I start the pull. So this causes the bar to be an inch away from my body when I start the pull which makes my deadlift more inefficient than it should be.
My question is, is the arms out in front a sign of weakness in the traps, scapula, lats etc. this only happens once I get to 92% and up on my 1RPM. It’s currently the lift that’s plateaued at the moment. I’ve only made 5 pound increase from 430-435 from April to July. Any suggestions would be greatly appreciated.
Front squats
Hello guys, İ have been doing squats for a while and i am getting good at it. Recently i wanted to add some front squats but it hurts like hell. I mean seriously how the hell people can do it? It hurts my shoulder joints bones, clavicula even without any plates on the bar. Is it possible to overcome this pain, do you guys feel it too?
Switching up routines
So I just finished 6 weeks of chest/tri, back/bi, legs/shoulders. I go 6 days a week for 6 weeks. I have seen good improvement especially in my chest. I have been working a lot on my deadlift form. I actually got a personal trainer to work with me on it the other day. I feel like I finally got it to click on the form. Anyways I need to switch my routine up. I was thinking of doing an upper power, lower power, cardio, then upper hyp, lower hyp for 5 mon-fri split. My biggest thing about this is trying to hit every muscle. What would be a good routine for this days.
Tuesday, 2 July 2019
What’s the deal with Stronglifts still being a top recommendation? It’s a bottom tier option IMO.
So a little background first, I’m a returning lifter that probably could have been categorised as ‘advanced’ a few years ago before injury, I’m far from a novice and have a lot of experience with programming so this post is going to be anecdotal and based off my experiences of what works and doesn’t for both myself and others I have observed over the years.
After coming to look through Reddit to get back into the internet lifting game and give my unsolicited advice on everything I’m met with a ridiculous volume of posts singing praises to SL, a program that in my opinion was never that great, is unbalanced with bad overall long term prospects for progression. It blows my mind, especially when you have greyskulls LP which is vastly superior in every way imaginable. I’m going to start ripping apart stronglifts now, so if you love stronglifts and are easily triggered, please avert your eyes;
Problem 1: Pendlay rows are a shit mass builder. No TUT, no eccentric loading, no fucking good. It’s a supplementary exercise that should be building muscle and teaching your scapulae and lats to stay tight instead of being saggy little useless shit wings. It’s an exercise with limited carry over to anything, is almost always performed wrong and as stated before is a shit mass builder, that really needed to be echoed.
It may be an option for in season athletes due to easy recovery but for a rank beginner that can barely do a few chin ups? Please, do some damn chin-ups.
Problem 2: Squat volume at 15 sets a week with bench and press volume at 5-10 sets a week with back volume coming in at close to 0 due to pendlay rows being next to useless for the purpose you want them. You can count deadlifts I guess but it’s really a more full body type mass builder in my eyes. Long story short the program is unbalanced to the point where injuries are a serious risk. Any program that encourages the physical appearance and subsequent strength of a hunchbacked T-Rex is bad and should be addressed as such.
Problem 3: The progression sucks balls. Encouraging novice lifters to move onto triples and singles 3 times a week is ill founded and ultimately irresponsible, especially as the lifter has developed poor foundational mass in the upper back and lats. I’ve seen plenty of hunched lowbar squats in my time at weights people had no business going for, I blame this program entirely.
That’s all my ranting for now, I could keep going but I’ll give myself a migraine. Discuss down below people, is this a trash program or do you think otherwise? If so post your reasons and we can get some conversation going.
TL;DR: I hate stronglifts, I also find mehdi to be a pretty annoying guy.
Let's talk core strengthening
I'd love to hear everyone's favorite core STRENGTH exercises for 2019. Not just those 15 minute ab blaster bull s*** clickbaits, but the routines that get you stable and ready for those big lifts!
-
What are some great exercises to help with a stronger core during those big squat and deadlift sessions?
-
When do you perform them? Beginning of a session? After? Or do you have a certain day dedicated to it so you dont overload your core when performing larger lifts in the same timeframe.
Some of my favorites are hanging legs raises, ab wheel and good mornings. I tend to do them before my squats and DL's, but not to the point of burning them out. Then on my chest and back days, I do core exercises at the end of my session to the point that they're on fire.
Share some of your routines with me :)
Monday, 1 July 2019
Daughter surprises her step dad with saved notes he gave her during middle school
https://ift.tt/2JiqKbO
Problem Adding Strength
Hey Everyone -
Im looking for a more reliable method for adding strength to my main lifts. I think I may not be consuming enough protein, but My traditional method of 5x5 has been taxing the hell out of me to the point where Its hard to get in the gym the next time. I thought of breaking the reps down more, but am unsure of whether or not thats worth the time investment. Aside from the 5x5 how do you guys put on strength??
Calorically dense food
What are some good calorically dense foods? Im finding it hard to wat to maintenance much less 500 calories past. Are there any good foods to help with this?
I seem to have something in my eye...
Am at work, I can't leave my office as I am an emotional wreck. This sub is to uplifting.
Nerve pain
I just bought a grip trainer and started using it for 30 minutes. My forearms aren't being worked at all but my nerves hurt. Why is this happening? I'm able to close 40kg but I'm only using it on 20
Sunday, 30 June 2019
Daughter cancels 44K of her father's child support debt and films his reaction
https://ift.tt/2XkF4KA
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
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.
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