Fitness tips

Post fitness tips you use or have accumulated. I'll start:
Eating a high fiber diet or adding more fiber to your diet removes excess estrogen from your body

  1. 4 months ago
    Anonymous

    Cutting out unnecessary alcohol, regular cardio (i fucking hate running so god damn much but still do it), and only eating shit meals like 2 or 3 times a week

  2. 4 months ago
    Anonymous

    Volume is very important as a natty and is necessary to make gains in the intermediate or advanced phase of lifting. Also 100g of protein is more than enough to make gains, anymore is just a waste of money, so if your poor or a student don’t fret about getting 1g/lb of bw or whatever other memes people say.

    • 4 months ago
      Anonymous

      what does volume mean?

      • 4 months ago
        Anonymous

        The number of reps per set. So doing 3x5 or 5x5 will only take you so far. At one point you’ll need to do 3 or 4 sets of 8-10 to make gains. I work off of a western periodization model where I start off at high volume (3x10s) with moderate weight and gradually move to low volume(3x3s) high weight in a training cycle. I make consistent gains off of this.

        • 4 months ago
          Anonymous

          This is correct, the problem is it will require two things that newbies don’t get, form and mind muscle connection with lower weight is way better at achieving results than jerking a heavier weight quickly like a spaz.

          Also, I get the best results from an even higher rep range overall, 10-12 reps per set, if I can hit 12-14 reps I add weight then. For certain body parts like shoulders I’ll go 14-16 reps, and doing drops sets til failure which means I can hit 20-25 reps on that last set.

          • 4 months ago
            Anonymous

            Of course, novice lifters are good to stay at 5x5s until to build form and mind body connection, but when they start to stall, they need to consider adding more volume: once technique diet and poor sleep have been ruled out as the causes.

      • 4 months ago
        Anonymous

        Volume means the total amount of weight times reps.
        High volume is typically many reps at a lower weight.
        Let's take benchpress for example:
        High volume: 5 sets of 10 reps x 50kg = 2500kg lifted (5*10*50)
        Lower volume: 5 sets og 5 reps x 70kg = 1750kg lifted

  3. 4 months ago
    Anonymous

    They surveyed over a thousand people who lost weight and kept it off for over two years. The only thing that was overwhelmingly in common with the vast majority was not their lifestyle, methodology or workout for the weight loss but what was written in the essay portion of the survey which basically added up to one basic sentiment:

    >Don’t quit.

    The variations where there, many talking about failure over and over, struggles they had, personal crisis Ed they overcame but they all basically never stopped working towards their goal, no matter how slow the pace they kept going.

    • 4 months ago
      Anonymous

      Took me an entire year to figure out how to properly cut before I even started making any progress. Failed miserably several times but each time I ended up learning just a little bit more from researching online and changing things till I eventually got it.
      For me I had to completely overhaul my lifestyle of the food I ate daily and add more foods with high saturation to my diet.

  4. 4 months ago
    Anonymous

    Use leg machines if the squat racks are occupied. I started doing this because the gym I go to got way more busier.

  5. 4 months ago
    Anonymous

    Another golden tip is to switch thins up.
    Don't do the same routine all the time. Do something different every other week or so.

    Also, for all around better strength, try to avoid machines as they will isolate the movement and you won't hit as many small muscle groups that contribute quite a lot in real life motions.

  6. 4 months ago
    Anonymous

    For biceps, slow your tempo on reps, crazy gains

  7. 4 months ago
    Anonymous

    >Have a plan. Know what you're going to do. Do not fuck around in the weightroom, you're here to work.
    >Eliminate distractions. Turn on airplane mode, use noise cancelling headphones, do not converse with people between sets.
    >Train hard. Train to failure at least once per session. Not 0 RIR, not RPE 10, I mean neuromuscular failure. Be unable to complete the rep no matter how hard you try. For some exercises like lat pulldown and lateral raises, train past failure. Keep pushing out half-reps after you fail.
    >Make easy things harder. My working weight on leg press is lower than my working weight on squats because I control the down, pause at the bottom, maximum effort on the up, and no rest between reps.
    >Take 5 grams of creatine every day for the rest of your life.
    >Sleep AT LEAST 8 hours, preferably 10. If you don't feel you need that, train harder until you do.
    >Keep track. Record how many hard sets you get per week for each exercise. If you feel like you want to change something, you need to know what you did in the past.
    >Be perfectionist. No bad reps, no cheating until your past-failure reps, no bullshit.
    >Stop overdoing things. You don't need 10 chest exercises on push day, you need 2 or 3. Push them hard, push them to failure, and move on.
    >Always experiment. Try new lifts every mesocycle, try new techniques on old lifts, vary your volume, try new rep ranges and tempos, and record notes on how every change feels and what results you get.
    >Never stop learning. You do not know more than people with PhDs, and they don't know more than you. You both know DIFFERENT SHIT. Listen to experts not as gospel, but as an opportunity to take their knowledge and experience and use it to further your goals.

    • 4 months ago
      Anonymous

      I made good gains with around 6 hours per night on average

      • 4 months ago
        Anonymous

        And you'd have done better with 8, and likely even better with 10.
        You succeeded in spite of 6 hours of sleep - not because of it.

        • 4 months ago
          Anonymous

          Probably, but I like doing things that aren't sleeping for a third of the day, I'll sleep when I'm dead, in spite

        • 4 months ago
          Anonymous

          On days when I workout I cannot sleep for more than 7 hours but if I don't workout I usually sleep for around 9-10 hours. Not sure why.

          • 4 months ago
            Anonymous

            Working out enhances sleep efficiency. Which means you sleep better and because of that shorter. I think. I will see if i can find the article

  8. 4 months ago
    Anonymous

    Slow front squats are very good for your legs, and a fun challenge overall. Get a pair of oly shoes and train the movement, but be strict with yourself, don't let it turn into a lower back lift

  9. 4 months ago
    Anonymous

    Before anyone scoffs at you I'll cite the source on that. You can actually measure excreted estrogen.
    https://pubmed.ncbi.nlm.nih.gov/7144835/

    Another thing Ray Peat is right about.

    • 4 months ago
      Anonymous

      Op here, thanks for baking me up anon

  10. 4 months ago
    Anonymous

    i still cant get laid after getting fit, improving hygiene, buying new clothes. basically most low hanging fruit to improving appearance.
    halp

    • 4 months ago
      Anonymous

      Lower your standards

    • 4 months ago
      Anonymous

      Maybe its you (your personality)

  11. 4 months ago
    Anonymous

    if you struggle with squats(achy knees,wobbly legs,back pain,shit ROM) do bulgarian split squats for a few months and watch your problems disappear. you might not even want to go back to normal squarts

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