There was no QTDDTOT thread on the catalog so I'm starting one.
PIcture is for attention.
MY right shoulder fricking hurts any time I pull my arm back past a certain point. I can't do OHP, I can't do bench without failing on that side. It kinda clicks and aches when I rotate the arm. Any ideas on what might cause this and is there anything I can do to fix it aside from not doing any upper chest exercises for ______ period of time?
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Attention
>B-but sit I didn’t hear a beep
>No ma’am it definitely beeped trust me I’m a professional you just didn’t hear it, I’ll have to preform a cavity search
Based security
Are we stealing all doubles?
And it's isolation, so for the most part no, but you might be leaving some gains on the table. You could move to free weights as soon as you stall on the cables, just to be safe
This is the video https://www.youtube.com/watch?v=tEiobvVcgzI
Doing pretty much all of my triceps and bicep isolations with cables at this point. Am I missing out on anything by not doing free weight?
cables maintain tension throughout the whole lift/movement whereas free weights have an specific torque angle where the lift/movement no longer produces work so isolation-wise you are getting a more targeted workout for that specific muscle group but free weights tend to target stabilizer muscles and adjacent groups better
Do shoulder dislocations, very wide ones, hurt?
If they don't, do those until you can get the hands closer together.
Actually no, as long as there's no weight I can extend pretty far. I could probably do something like flies like
suggested.
Not at the point of considering drugs or surgery but thanks
I hate stalling on any exercise so yeah I hate it but I will focus on other things.
Onions sauce.
Alright thanks IST I will let my shoulder be a b***h for a while
you can still do flyes as an upper chest movement. lay off shoulder presses for now, stick with raises to keep weight off the joint. do some rotator cuff exercises and focus on mobility. you'll recover in time, if you let yourself
Possible rotator cuff injury
NSAID plus rest
If pain persists, see a doctor
May require surgery if pain worsens
i've recently started hitting the gym and my lower body is growing disproportionately quickly compared to my upper body. it's always been this way, but now that i'm going consistently it's getting to the point where i think I might look weird. i do legs once a week right now.
are my legs "stealing" the growth from my upper body? if I stop training them, or just train them like once a month, will they shrink or just maintain? i'm still very much in the middle of my newbie gains, so I don't want to not take advantage of them while i still can
No, training legs releases growth hormone that lets your upper body grow too.
Give it time, your upper body will catch u up.
Two misconceptions here.
1. The rate of gains you can make is a lump sum, and if you only train some muscles, they will grow a lot faster than if you train all your muscles and train those first muscles the same amount.
2. Newbie gains is a time thing, not a state of matter thing.
The truth is that 1) You should be training all your muscles as much as they can consistently recover from so that you progress from workout to workout and eventually after two, three workouts as you develop. 2) Newbie gains is the effect of gaining muscle very fast because you do not have very much muscle on you. The effect is enhanced by you not having much muscle on you in the first place, making the difference stand out more. You can start lifting, stop early on, and if you're still small 10, 20, 50 years later, you will still experience newbie gains, at least in proportion to the rate at which you'd gain muscle at more advanced stages of development.
You cannot prove 1. is a misconception. Actually it's more than likely true, because the rate of gains you can make cannot be infinite.
sounds like you did too much volume or have shit form on one of your presses. Hold off for a month or maybe two, I know, it's brutal, but if your shit is pinched up bad you won't get it back til you let it heal so get real comfy doing squats.
I base this off my experience with debilitating shoulder pain associated with shit mobility.
Pretty sure I slipped a disc in my lumbar spine because there is something impinged behind my left upper glute. It was really bad for a couple weeks like with my toes going randomly numb and stuff.
I took a week off deadlifting but have figured out that whatever it is I injured isn’t affected by my deadlift motion as long as I properly brace myself and focus on form.
So I’ve been deadlifting for 2 weeks with an injured back…but it has been getting better and better and it feels about 75% healed judging by pain and stiffness. Now I only feel like I had the wind knocked out of me if I twist my torso suddenly and in the wrong direction.
But it seems to be healing.
Is active recovery from a mildly slipped disc possible or am I just getting used to it and fricking my life up forever?
What are some good pull exercises with dumbbells? I go to the gym, but I will also work out during my lunch break at work. I go to an old office no one uses and have brought
>dumbbells (max weight is 70 each I think)
>plyo box
>weight vest (60 lbs total)
>kettlebells (55 and 70 lbs)
>parallelettes
Unfortunately I can't do pull-ups because I feel like I'm pushing my luck already with all the equipment, plus the doorframe is pretty weak so no bar there. Really the only pull exercises I do are dumbbell rows and kb swings. What are some key exercises I could be doing with my setup? Im sure pic related will be me in an bit. Thank you.
Rows
Curls
Flies
Skullcrushers
I'm building a platform for my home gym. I want to bolt my cage to it. What's a good way to run bolts down through the rubber mats to the boards underneath? I'm worried the tension will crack the rubber
For the rows, you can obviously do a no platform variation (rowing off the ground with knees bent) or on a platform (like one armed rows, using the platform as a unilateral support). If you have any sort of support for both your torso and legs then Seal Rows are also a great addition.
Upper back has many options. High Pulls would work with dumbbells, Rear Delt Flies would work with dumbbells (though you'd have to adjust the strength curve slightly by bending over). Pullovers are an all time great exercise with just 1 dumbbell, might be uncomfortable on a plyo box but it would work and it gives so much.
If your dumbbells go heavy enough RDLs/Stiff Legged Deadlifts and Shoulder Shrugs are also great pull exercises with dbs.
Obviously apart from back, curls and all its variations are there, standard bicep curls, Hammer Curls, etc.
It's a big missing piece to not be able to do vertical pulls because they're a hugely efficient way to train the back, especially with all their variations, but you can definitely still make enormous back gains with just dumbbells and no pull-ups. good luck anon
Thanks for the effort post Anon.
What do ya reckon her pee tastes like?
Probably disgusting, something like piss.
Like pee.
Pain in back of leg after squatting/sumo squatting... mild-ish but still hurts when I walk around, etc. Been this way since Monday. Hurt when I did seated hamstring curls today. Deadlift felt fine.
What did I do, and how long am I going to have to wait until it doesn't feel like shit?
Working out gives me insomnia. I'm resting now after I nearly passed out from exhaustion last week, got fever symptoms and liquid poop for 2 days. My body just collapsed it felt like. I sleep better now that I'm having a rest week.
What the frick do I do? Why is my sleep getting worse when I work out? Doc gave magnesium and it doesn't do shit. Working out in the morning doesn't change anything.
stop being fat. i guarantee you're doing NONE of the things necessary to help your body sleep
I'm 13%bf moron. Been working out for 10+ years. It's just annoying that my insomnia forces me to take breaks every few months
bros... I think I fricked up by going to the gym every single day for a 3 weeks straight.
My muscles feel fine but my joints and tendons are killing me...
Unironically a top .0001% asian body.
Hand crafted for (my) BWC
Sorry to say but 5 inches isn't big my friend.
Anyone here have experience with panic disorder? This week I either had a panic attack or a serious cardiovascular event but I can't tell for sure.
>couple of nights ago
>get off work, about to start mealprepping
>about to turn on the skillet when all of the sudden my heart is racing and my BP is nutty, having trouble breathing
>almost call 911 but refrain and drive myself to a pharmacy to check my BP and that way there's someone around to call an ambulance for me just in case
>highest reading was 170/80 with a 140 pulse
>text my buddy who's a medic and ask his advice
>tell the people at the front desk and they let me hang out a bit and give me some water
>thanks pharmacy bros
>eventually call gf which gradually reduced the issue
>after this I go home and my medic bro comes by and does some checks of my own, gives me a viagra and we hang for a bit
>I owe ya medicbro
Fast forward to today. This morning I set up a doctor's appointment. Around 7ish PM the same symptoms came up while I was working from home and cut my shift early to see my Ma, I was scared enough that I didn't want to be alone.
For context, I'm young, no prior health conditions, vaxxed but not for covid, no drugs or roids, fairly healthy, not the spitting image of health but I do have a healthy bf% and I lift 3-4x per week.
I've experienced some pretty traumatic shit over the last year and I'm thinking maybe that the experiences combined with work and relationship stress has turned into a panic disorder. It's just odd how random it seems, you'd figure if it was panic there would be an obvious trigger
Based on my viewing of the Sopranos, it can be brought on by totally random occurrences that serve symbolic purpose in the plot
Stressful life events can absolutely trigger panic attacks out of nowhere, it happened to me once when I thought the company I worked for at the time was going bankrupt. Good on ya for seeking out multiple medical professionals before this shithole.
That's oddly reassuring to know, thank you. Out of curiosity, did your issue resolve itself with time?
>before coming to this shithole
Jej yeah I've made that mistake before. Its about as good as having google and webmd tell you that you have cancer
Yes, that was the only incident I had. Ended up losing my job anyways a few months later because I worked in the music industry and the pandemic shut everything down.
That sucks ass, hope you're better off now
I am, the COVID money from being unemployed went a long way, and I was already thinking about leaving that job anyways. I get payed about twice as much in the same field now.
I hate women
The exercise bike that I have the right pedal is more loose than the right pedal. Should I be concered and get a wrench and tighten the bolt or does this normally happen to bikes?
Nevermind it was the wheel thing in the center.
Can someone tell me what the best gym is out of these four: la fitness, 24-hour fitness, lifetime fitness, and gold's gym? People online kept saying it depends on what your goals are, and you should pick wisely. From my research, it seems that la fitness and 24-hour fitness are similar. However, la fitness is a bit better but isn't 24 hours. Lifetime is more high-end compared to these. Gold's gym seems to be for people who are serious about bodybuilding.
I haven't been to any of those but I'd assume Gold's gym is the best if you're just trying to get your lifts done and avoid thottery.
Go to them and look at their equipment
How am I supposed to get 10k steps done when it's raining like crazy for the whole weekend (according to the forecast) and it's around 0°c
The human body is water tight. Just walk.
And get sick and lose like a week of exercise
just being wet doesn't make you sick
Wet in an almost freezing temps does
>gets sick for a week from going outside
lol, lmao even
This is a really stupid question, but when should I eat?
I eat 3 times a day, 9am, 12pm, 6pm. I finish work at 5, so I eat then wait a half hour then head for the gym. Should I go to the gym right after finishing work, and eat after instead?
is it better to brisk jog for 30 mins or walk for 45?
I don't think I'm getting >130HR doing either of them tbh
What's your goal?
As much muscle as possible while burning fat
More like walk for 1:30 hours
https://www.muscleandstrength.com/workouts/dumbbell-only-upper-lower-workout-routine
Is this any good? Also, is the tidbit about 30-60 second rest times accurate? I thought such short rest times are detrimental to total workout volume?
guys I'm trying to find a barbell that doesn't have those fricking grooves on the sleeves, loud af when fricking plates. looking around on the websites for barbells they just don't even mention if the sleeves are smooth or grooved. anyone know what brands or barbells to look for?
I don't know where else to ask but why do I sometimes crave rice?
I figured if anything I'd crave anything similar it'd be pasta since mmm yummy carbs that the human body is straight up addicted to, but no, I just want a big bowl of fricking rice.
anon.... rice is carbs
That's exactly what I thought, but if I wanted just carbs I'd be fiending for pasta since it's got more carbs.
are you asian?
I really struggle activating my hinge function, so with deads and squats I just end up shifting the load in other muscles.
why is this and how do I fix it ?
For context I have a condition called charcot-marie-tooth which causes muscle wastage at the extremities of my body, slow reactions and bad balance. but if I knew what to fix I could fix it.
my upper body lifts are fine in comparison
CAPTCHA : NVGGA
Pic related is how my current gf look.
At start it was nice since I was chubby as well, but now after I got fit, I see her as revolting.
I don't know how I can still love her or still be attracted to her.
I know it's not the best board to discuss it, but you helped me lose 25 KG.
>my current gf
Exactly.
You are not married to her, so you are fully capable of leaving her anytime you want.
Encourage her to lose weight. This is more of a psychological game than anything though. Flat out telling her to lose weight won't bode well and you may unintentionally sabotage the relationship.
In summation; do whatever you want Black person she ain't your wife
What if I'm married to someone like her?
>I, Anon, take you, Anonette, to be my wife, to have and to hold, from this day forward, for better or for worse, for richer or for poorer, in sickness and in health.
And I further promise to love you and cherish you, and be faithful to you,
for as long as we both shall live till death do we part.
It sucks bro I know, but you knew what you were getting into and agreed to the terms of service.
You'll have to do everything you can to help her lose weight and keep her motivated.
lmao, just divorce the fat b***h. what are you, a christcuck?
Ask her if she wants to go to the gym with you and make it be about her getting healthy rather than looks. Give a lot of positive reinforcement and make her feel good for exercising. Either that or just frick the calories away. Take some dick pills and frick her until she cries.
Hard truth: you need to level up
Is it normal to have mild lower back soreness after doing heavy squats? I think my form is correct.
Should mention that I never usually experience this - my schedule was fricked this week and I had to lift after a stressful 13 hour shift. Usually I lift first thing in the morning on my days off.
yes it is normal
yes if there is no pain soreness is expected since back squat is %50-50 back and legs
Also, this.
In general, can I open a thread for DYELs about squatting? Most importantly, absolute, 100 billion% perfect squat technique? I've started with the bar because squatting 135 gives me sharp pain in the back or something. Don't know. Between 135 and 45 pounds, 135 felt like I was going to injure myself and 45 or even bodyweight (while pretending to hold the bar behind my back) felt smooth and clean. I feel like in general I desperately need to re-educate myself if I want to have Tom Platz strength.
Question!
Why other girls in the background wearing only underwear? Is this porn?
Yes it's porn
https://namethatporn.com/post/286564-name-or-vdeo--all-the-info-please.html
Next time, use the built in reverse image search.
Does the sit-up you do when you get out of bed in the morning count as exercise?
How can I get rid of gyno(?), try and walk my dog around 10mi/day is it worth trying to change to running?
How fat are you and are you sure it's gyno?
I say work on losing weight. I thought I had gyno but when I cut down to like 15%, my man breasts were gone.
Might just be how your body stores fat.
But if it's actual gyno, I think it's a different ball game. Might need surgery ti get rid of it.
Same goes for you. You're likely just fat.
Lose the weight and see what happens.
Whats the general approach for getting back to working out after sickness?
Mainly I'm struggling with 2 things
>when to start?
Is this something I should just measure by time (ie workout 3 days after all symptoms subside) or just by feeling (its been just 1 day but i feel fine). One time I started too soon, I guess i wasnt completely recovered, and I became sick again with the same thing. Was that just bad luck?
>just continue like nothing happened or slowly ease into it
By this I mainly mean, do I deload or just continue with the progression as it was? Keep in mind it's not just a week without workout like a vacation, but also a week with poor diet and feeling weak just lying in bed. Like now I'm sick, its just 3rd day, im starting to feel better but I already lost 2kgs (in 3 days) and even thought I dont really trust the fat% on my weight it shows that I mostly lost muscle mass.
It's not like I'm sick the first time, but every time in the past I felt like the sickness is a massive setback. I feel like there must be a better way.
I was sick as a dog last month and the best thing I can tell you is this:
>can you breathe properly?
>can you do any motion without needing to cough?
>do you not need to blow your nose every 10 minutes?
>is your nose clogged?
As long as none of that is bothering you you're good to go.
Thanks anon, I'm happy someone noticed.
I may be owerthinking it but I just worry if I start too soon I will miss an extra week because of the sickness coming back. I guess taking one extra rest day just to be safe cant be bad.
Hello please rate my routine. 3 days a week, alternating A/B
>Workout A(Chest + Back + Bis)
Incline Bench 3x5
Chinups 3x5-8
Chest Dips 3x5-8
Rows 3x8-12
Barbell Curls 3x8-12
>Workout B(Legs + Shoulders + Tris)
Squat 3x5
OHP 3x5
Deadlift 1x5(ramping)
Face Pulls 3x10-15
Skullcrushers 3x8-12
Anyone has experience lifting (and doing other sports) with osteoarthritis?
When doing Zercher squats, how do I stop the bar from hurting my dainty wittwe elbows? I rep 3pl8 on normal back squats but if I load on even a plate onto Zerchers I can barely get it off the rack without significant pain in my elbows. Would putting on some sort of foam help or am I just going to have to train from scratch?
It hurts at the start but you get used to it pretty quickly, maybe 4 or 5 sessions into it. A trick I use is to pronate your hands so that the meat of your brachyoradialis supports the bar instead of your elbow groove. If it keeps hurting I would practice by walking around or doing static holds with the barbell in that position with less weight to get used to it. Also using a barbell with less aggressive knurling might help.
Am I really burning almost 6k calories per day, or is my Garmin watch a piece of shit?
>Work involves a good amount of activity walking/riding a bike/going up steps
>5day brosplit around 1.5hrs workout with some cardio
I do not consume nearly 5k calories and if I had to estimate I am currently at around 1.5k calories per day trying to lose fat. The watch also calculates burned calories at rest or sleep. Pic rel
Forgot pic
it's at best a rough estimation
What are some other solo sports that would benefit from frequent lifting aside from martial arts? First thing that comes to mind is archery
How do I stop being so sickly? My constitution is so weak I get sick all the time.
>Can't sleep more than 6hrs
>overworked and stressed
>extremely weak, especially at cardio
>recovery is really slow, cardio exhaustion and strength DOMs last for multiple days
>weak stomach means I can't eat much either (weight has been stable though)
Blood tests returned fine, platelets were a bit low and I needed a bit of Vit D
work on your sleep first, everything follows from that. do all the shit for good sleep hygiene
Do a 2 week winter hike.
Works like a charm, trust me.
>can't sleep more than 6hr
either you're gifted or cursed, depending on if you wake up well rested or dead
focus on fixing your sleep
I wake up with a MASSIVE headache and basically have to roll around for 30mins before I can drag myself out of bed
Doctors have been refusing to help, they just tell me to take more pain relief meds without helping me find or solve the problem. I just want a fricking referral god damn it.
Winters here are like 30C anyway
Do you sleep with your mouth open? Try taping it shut if so. Also, heavy blinds + sunrise alarm clock. And make sure your pillows/air filters dont have mold, sickliness can be at-home mold toxicity.
Get brain, neck, and torso checked for blood clots
>>Can't sleep more than 6hrs
6 hours is fine and what a lot of people need.
and stressed
When you are overworked and life stress is high then you reduce training load and or intensity
weak, especially at cardio
Beginner issue/who cares? it don't really matter. Also program issue
is really slow, cardio exhaustion and strength DOMs last for multiple days
Nothing anyone can tell here without looking at your training because you could be over doing things which is very likely.
>>weak stomach means I can't eat much either (weight has been stable though)
If you are not getting enough calories, carbs, protein that affects recovery.
>I get sick all the time.
You could be eating to little vegetables and fruit which makes immune system worse. The other part os overwork/stress/overtraining.
Practical TL:DR
dont worry about your sleep
work less
Reduce training load / volume in high stress periods / consider unfricking your fricked up and wrong training program
Get at least 500g of fruit and veg daily.
Take Vitamin D and Zink sup.
>Doctors refusing to help
Or straight out incompetent. Guideline medicine needs sick people, specially chronic homosexuals. Have you tried an elimination/ carnivore diet?
You sound skinny, out of shape, bloated and depressed. I was the same and suffered a lot. I suspected it had to do with mybdiet and after a lot of research and trial/error, I went fully carnivore on 2020, 4 months on nothing other than beef, salt and water.
Gained 15 lbs, stomach didnt hurt anymore, slept better, healed in many other aspects. And for free, no meds nor doc appointments.
Now I eat more variety, mostly animals and some fruit, even drinking, but when feeling down I always get back to eating beef and my life shines back.
Is 1/2/3/4 actually a good benchmark for intermediate strength? I'm a fat ass and I'm tall so going by body weight % doesn't seem like a good metric until I get down to normal weight.
Does anyone have that bait image where it's one of those mass shooter guys (that the chudjak images are based on) and some jacked football player dude (archetypical Chad) and their reactions to various things? I don't remember the exact content of the image, but on of the things was them reacting to booze and the dork was going on a rant about how booze is degenerate and the football player was just like "frick yeah beer" or something like that.
How the FRICK do you facepull? Every video says different shit.
When you pull towards your face, imagine youre trying to touch a wall behind you with your thumbs. Lead with your thumbs
Alternatively, go watch athleanx
1. i recently looked up on the vertical diet and some guy said that on top of being hungry way more hes sweating way harder than before during workouts? what portion of the vertical diet could be causing this, the sheer amount of simple carbs from rice?
2. cranberry juice is way too expensive for a poorgay like me (8€ for 700ml, wouldnt even last a week), what would be a good substitution to get my thyroid going more? just iodine supplements?
3. i do heavy ohp (1x5) -> volume bench (5x5) and EZ bar skullcrushers after (i extend behind my head cuz otherwise my wrist hurts, however this way my right shoulder feels kinda iffy) but im hardstuck on 17.5kg x12,11,11
i know its hard/slow to progress on isolation lifts but surely i must be doing something else wrong. i grip the ez bar pretty close (like 15cm between my two thumbs), is that maybe the issue?
my 5rm is currently 72.5kg, i know im a dyel but shouldnt i be able to use more weight on my skullcrushers? or are my triceps just too fried at that point after ohp/bench?
I never found I was hungry nor was I sweating a lot. I actually struggled to eat as much as I was supposed to be eating when I swapped to vertical diet. If pure cranberry is too expensive (UK/EU gets fricked on it), try looking for diluted stuff and just drink more of it. I can get a 1L carton for £1 and I drink half of it a day (it's 27% cranberry juice or something). I hold the "inside" curve of the EZ Curl. I progressed pretty smoothly up to about 12x30kg. No idea if that's right but it feels the most comfortable. Tris are probably fricked.
I just started lifting this week to help lose some weight and gain muscle. When do I realistically start seeing gains?
Depends on how much you initially weigh (how much fat is covering your muscles) and also your diet
For me it took like 2 months
Other people can post questions here right?
Are some bodies incapable of reaching flexibility for let's say, the splits? I have been working on hamstring mobility (various stretches, nerve glides, stiff leg deads, strengthening the ham in a stretched and shortened position) but when I try to stretch and do, let's say a seated or standing pike, I get pain in my hams.
Is this sciatica? Is my body just naturally dyel? Or is there a stretch I'm missing?
Meant to add that I stretch my hips and glutes too, as I can't diagnose exactly what is causing the lack of hamstring mobility. I do dynamic and static stretches.
You don't learn to do the splits by stretching. You learn to do the splits by applying load to your hips in progressively wider positions.
Started lifting three months ago. Is it weird that my bench press is higher than my squat? My BP is at 90 kg, DL at 120 but I cant squat more than 60 Kilogram with decent form for reps
Evertime I try more, my legs become shaky and I lack flexibiltiy in my hips and feet. I can easily do 150 kilo on the leg press machine
Could be weak hip a(d/b)ductors, could be lack of ankle flexibility. Do hack squats instead while you train those.
Is there anyway to know how accurate the caloric counts are on the nutrition facts labels? For that matter, when you go to a restaurant and they list the calories for their meals, how accurate are those numbers exactly?
Is there some legally allowable standard deviation from the caloric counts listed for any type of food? There's no way some cheeseburger is EXACTLY 200kcal. Surely there's some allowable deviation where a company/restaurant can list a cool rounded off number for marketing purposes.
I remember some anon on IST a while back mentioned that listed calories can deviate as much as 20% but I don't know how true that is.
Ultimately I get that they're just estimates but I do wonder how much wankery goes on from testing, to marketing modifying numbers to get more sales.
Read this:
https://www.verywellfit.com/the-number-not-to-trust-on-the-nutrition-label-3495626
It's complicated, but yes, surmise to say that the FDA (who oversees what gets printed on nutrition fact labels) allows for up to a 20% deviation from the lab tested value to be printed.
Just like your image says: if you're cutting, add 20% to every food you eat, and if you're bulking, subtract 20%. If you're maintaining and aren't gaining or losing anything with your diet, then relax and ignore calories because you figured out portion control.
That graphic is so fricking wrong. ALL of those have way more calories, so badly under counted
Feeling shitty today. Trying to decide between doing a 10K or gyming today. Will do the other one on Saturday.
Help me choose
Flip a coin and go with whatever you land on.
Best calorie tracking app?
Notepad
I use Samsung Health but it's the only one I know
How do I stop feeling so faint whenever I do legs? I’ve tried increasing rest time to 1min 30 seconds and even lowering intensity, but it hasn’t worked. I always feel like im going to pass out or shit myself halfway through my leg workouts and I dont even eat before. Im doing b***h weight too. Can I just add squats to the end of every other workout day instead of having a specific leg day?
wait longer
How long? 2 minutes? Idk what a normal rest time is for legs
bro it varies. you might need longer than someone else, so the basic answer is however long you need. try 2 minutes, if that doesn't work, try 3
You don't need to time your rest periods. Don't feel bad about taking longer rests for compound lift top sets. If it takes 3 minutes to be ready to perform properly for the next set, then go ahead. If you're about to do your last top set out of 3 total for squats and you're tired as shit, then go ahead and take 4 minutes if that's what it takes. You're there to lift weights, build muscle and strength, so sufficient rest is required between sets. Cardio should be done separately not as part of weight training causing bottlenecks in performance.
I can't progress beyond two pl8s on the diddy because my grip gives up. At 95kg I can do 3x8 no problem but more than that my hands just fricking dies at five reps, even alternate grip isn't doing it. Tips to improve grip strenght? Should I just do lower weight and increase the reps for now?
Alternate meaning mixed grip?
If you're failing deads at 2pl8 with mixed grip, add chalk. If you're still failing, do deadhangs and farmers walks to train your grip.
i am at my wits end here lads
ever since i lost a very significant amount of weight 2-2.5 years ago i have trouble sleeping through the night. i drink/drank a lot of fluids throughout but that didnt fix it. i get up to pee 2-4 times a night. i thought it was a bladder issue, maybe sth with the prostate. maybe heart stuff due to me having very low resting HR (low 40s when i sit down for more than 5-10 mins, 30s when i sleep) etc but doctors said my heart is fine, thyroid is fine too.
now something that i have been ignoring that my nose is also very stuffed and i wake up with a dry mouth every time.
im thinking sleep apnea. but i also have a dust allergy (hayfever too but shouldnt be a factor during this time of the year).
so im shifting from peeing being the issue to me waking up due to not getting enough oxygen, but i really dont want to get a fricking cpap (not because im emberassed). i just recently discovered nose strips and ordered some of amazon to test them out and see if they help.
ive been to a doc for nasal stuff etc and he said yea the sinus? or whatever is slightly off but no issue at all
also when i sit on my ass in my appartment for hours my nose does not get stuffed at all. what would you guys do, its severely impacting my recovery, im super fatigued throughout the day and workouts feel like shit due to it.
i do not consume any caffeine (except for 1 cup of aldi green tea occasionally), i go to bed at 10-10:30 pm every night but no matter what i do, i just cannot sleep through the whole night
help
Internal & external rotation, start w/ bands and progress to cable machine as pain subsides. Also dumbbell v-raises, rowing machine, and cardio rower.
Stop all presses. Stop pulls that hurt you. After 1 year do 10% 1RM 5 sets of 20 every other day. Goal is max blood flow to joint.
Consider upper body cardio like ski erg or assaultt bike.
explain to me honestly pros and cons of PPL vs split. I been doing PPL for about 3 months now and i feel like i been slowing down on my gains. Should i just switch up some new exercises for PPL, or should i switch to split?
Additionally, does anyone have a good exercise database website? Exrx added some premium bullshit so im not longer going to use that.
Frequency depends on your recovery.
The model is more complex, but you can assume that 4 or 5 days after heavy training, even for advanced trainees, your muscles will be ready to lift again and possibly more than before. Exceptional recovery makes it faster, shitty lifestyle makes it slower.
Ppl hits that window, a brosplit gives you a bit more time to drink and get laid because you're a bro.
Full body, even better, includes light days to stay in that range but those light days give you an other smaller hit of protein synthesis.
So ive tried eating clean for a couple months, lost a lot of weight, everything is great except my stool is so hard. I dont get it, back then when I ate junk food my poop just slid out easy peasy. Im in the verge of buying lube so my ass wouldnt feel so violated after a poop.
Is it the fat/oil I cut? I vaguely remembered that the human body also need fats, would it help if I started abit fattier?
Eating clean how? If you're just eating a frickload of veggies and fibre, you're going to shit concrete.
I cut sugar, carbs and fat/oils. Eat minimum 1g of protein per kg of my bodyweight (80). Around 300g of lean meat with some vegetables. But yeah I snack alot of apples
>i cut things that are good for me
this is why, balance your diet out.
1 gallon acacia fiber
add 1 teaspoon to daily shake
You need fats moron. It is a vital macronutrient. Just don't eat goyslop. Butter, olive oil, and beef are very healthy.
I have 13 inch biceps. How long will it take to get to 15?
Which scale do you recommend? Renpho body fat scale seems good.
What supplements should I be taking? Pre-workout, post-workout, anything.
I already eat 1.2g of protein/kg of bodyweight
Creatine
is there any benefit doing 5 day body part over 3 day bodypart split?
I love women so, so much
i've just started lifting a few months ago, and i'm trying to cut down before i bulk in the new year, but i can't seem to break past 154-157 18-20%bf range. how do i escape skinnyfat hell? when should i even start bulking?
>started lifting a few months ago
>I'm trying to cut down before i bulk
Dude, you aren't even out of your noob gainz phase.
Just keep eating big and lifting.
you're probably right tbh. i'm just trying to get lean as i can because i started out as a hamplanet trying to get in shape, but i hadn't touched a weight for the entirety of my weight loss. i gotta get out of the mindset of being hyper focused on a scale number, i guess
im a eugay who is also poor
i buy the cheapest eggs from aldi possible, can i rely on there being the usual micronutrients eggs are known for in these eggs or should i just see them as pure macronutrients?
How long for a 2/10 low back pain to subside? Is it better that I didn't feel anything being pulled during the workout?
If I bring my feet to chest or flex my glutes it feels better. What does this mean
Yeah, go see a doc. Back pain is no joke
Do dead hangs, dozens of unweighted back extensions, and use an inversion table
I recently started taking collegen and I have noticed I am eating twice as much more than I used to. Normally I would gain a bunch of weight but because of the collagen I'm not? Why?
Twice as much collagen or food? Are you doing more cardio or making gains faster?
Should be fine, acidic foods aid in absorbtion of nutrients.
Twice as much food and no change in exercise.
Does mixing collagen powder with emergen-c mess up the cellular structure or whatever?
there's an anytime fitness opening near me soon and their presale offer would give me a £100 discount over a year. but their terms and conditions include a commitment period of a year. so I can't cancel at all even if I'm paying monthly. I don't like this.
if I were to just cancel my direct debit during the commitment period, which is against their T&Cs, what could they actually do about it? I assume they could sue me, but does that actually happen?
It goes to collections and you get a lifetime ban from anytime fitness and any other franchises they own.
ok that's not worth it
I probably wouldn't need to cancel, there's just barely any info about the place on the website which doesn't make me that confident about being locked in to a year contract
Started supplementing zinc and my wiener is hard and ready all day every day now. Is this the same for women? Should I start putting my gf on zinc so her libido will skyrocket?
Yes, your gf's wiener will also be hard.
Kek but for real anon, is there an equivalent? This is blowing my mind, I feel like I'm going through puberty again but with double the intensity.
I usually still train while sick unless I get a fever or if the congestion is literally preventing me from breathing by a significant amount; don't wanna choke up while under the bar
Any ausbros here? What creatine do you buy? Is inc from chemist warehouse good?
>ausbros
how dare you mention auschwitz here you sick frick
I’m sick, sore throat and slight cough, should I take time off until I’m better?
keep in mind, I hit legs yesterday and are sore, but I also felt a bit of vertigo getting out of the car after running errands
Do some cardio, preferably a swim.
If you don't feel better take a 1-2 weeks off.
How do you guys deal with side stitches when running?
They're not holding me back but there's been times when I reach my finishing point only to have my sides hurt like hell.
Do core exercises. Back extensions, hangjng leg lifts, wood choppers, and ati-rotations
Thank you. Btw, would you recommend it's safe to power through theme or should I stop and chilled the moment I feel them. They generally happen just before I finish running.
A running stitch won't kill you like powering through an inability to deadlift/squat properly. It just means one of the smaller core muscles is exhausted.
You're getting a minor core workout from running, but if you also train core once a week you should never get a stitch again. A core workout that hits everything in there is several orders of magnitude more exhausting to the core muscles than running, so no running through it won't hurt you unless you have a hernia or something.
I workout at home most of the time, but yesterday I went to the gym and my friend told me that my bench grip width is way too narrow. I tried a wider width but it felt weird. Is this something that actually matters in terms of muscle building?
Don't listen to other people when it comes to your own body. Do what's comfortable for you. I have a narrow grip myself and there is nothing wrong with it as long as you dont have pain doing it and you can progressively overload.
The narrower you bench, the more tricep focus. The wider you bench, the more pec focus.
Grip the bar like Rip teaches - thumbs over and neutral wrists
You can target clavicular vs sternal head though. If you care about lifting for aesthetics it's probably a good idea to have incline bench in there. But if you just care about number go up on SBD then you can get pretty far with just flat bench variations.
>You can target clavicular vs sternal head though.
yeah but its not like the clavicular head isnt involved in regular bench press, isnt it?
It's involved but according to emg data 30° incline will hit clavicular head best.
Does the shoulder/wrist pain from low bar fade after a while or am I just severely fricking up holding the bar?
I have had it with all the different exercises. I will just stick to the basics. Today I did 8 sets of regular bench press to failure instead of mixing it up and trying to hit the chest from different angles and whatnot. its just a bunch of baloney anyway, isnt it? you cant target the "upper" chest, right?
How can she have such a voluptuous body?
That picture would be a lot more amusing if there weren't a bunch of naked women behind her making it clear this isn't just Uncle Wiggles having a good time.
Question for people who exercise at home. What do you do with the lighter dumbbells you graduated from? Do you repurpose them into other exercises or do you just get rid of them?
Keep them stored away in case I need them again after an injury,m.
cardio before or after weights?
what's the difference?
and how about 15 minutes of stairmaster, weights and then 15 minutes of running?
Sauce? Anons, I love rice milk so much it is unreal.
Is this shit real? if not, how do they fake it?
It’s shapeware. It pushes the fat into the right places.
Been going for a few months, getting out of the absolute beginner stage.
How many reps/sets/exercises should I do and how often should I go?
currently go every 2nd or 3rd day.
Doing 7 min treadmill warmup, 5-6 different exercises at 3x12 and with weight where I can't quite finish the last 12
Looking to build muscle, don't need to lose weight, want to take it slow and not injure myself.
Anyone have experience with AC join injuries? Overused it at work, the specialist didn't give me a grade on it but it's very inflamed and he used words like Arthritis and osteolysis, the X-ray of it lit up like a christmas tree. I've still been able to squat, OHP, and deadlift, but moving boxes around for an hour makes it flare up. I'm going to a PT in two weeks for it.
Will jump rope, get me lean?
Only thing that can get you lean is eating below your TDEE
Why is that after recovering from drinking and the hangover, I jerk off like 3 or more times that day? Women get just as horny to so i don't believe it is that testosterone theory that I've seen posted. Where the alcohol suppresses production but not the signalling, so by the time you've recovered an over production occurs. There has to be other hormones involved or something else occuring. I want to know to be able min/max it into huge loads
Will my joints get stronger?
I'm doing pull ups now and my elbows are killing me after every session.
Yes. Rest up and don't try to go too hard too fast.
I see a lot of revelations that boils down to
>I used to train
>then I understand the fundamentals of muscle building then grew big
what does that mean? Im fairly new so I just lift really heavy (3x8 to failure each ) and eat protein, is there some other angls?
Almost made it to snapback city today due to improper squat form. My back seems to be ok as it doesnt hurt just feels slightly weird. How long before i can squat and ohp again?
If I overate during a lean bulk week, is it better to go into calorie deficit on a training day or on a rest day?
obviously rest day. also get most of your carbs before and after your lift. it doesnt really affect your weight loss but this way your lifting will feel better and you you will have an easier time maintaining strength on your cut.
I'm looking to bulk up not lose weight, already lost all that I needed and then some. I know overeating on a bulk is supposed to be no big deal, but I'm trying to stick to a small surplus to avoid regaining fat.
Do I still need to consume the extra protein on rest days?
muscles are being repaired/rebuilt while you rest so ofc
how hard can it be to eat some extra protein mang
I figured it was stored over a few days.
It's the extra calories I thought I could cut.
Do painkillers lead to faster or slowly recovery from minor strains? Which painkillers are best (for the purpose of fast recovery/return to exercise or medium-long term fitness, not comfort)? Is oral or topical better? Should I use topical menthol, capsaicin, heat, ice, or some combination? How do I tell if I'm resting it enough or too much?
yeah if they’re anti-inflammatory and the ”strain” is an inflammation or partially caused/worsened by inflammation, but frequent use isn’t great for your stomach and other organs, causes ulcers
realize that it counteracts hypertrophy if you plan to take it for DOMS, better to just eat/sleep more and better
nice boobs
is skyr with oats good breakfast? looking for something high in cals and fast since i have no apetite in morning but dont want to eat my "breakfast" after i get home after 4pm.
thinking maybe like 200g skyr and 30g oats or something, honey or frozen fruits for flavor
yes
what if im lactose intolerant tho (its over)
What do you guys use to track your reps and shit? I've been looking into apps but there are a fricking lot like Progression, Strong, Jefit, etc. What the frick do you use?
Lil notepad and a pen. Less fricking around on your phone in between sets that way.
>Less fricking around on your phone in between sets that way.
I never got this argument. Im using
and every time I finish a set I just press a button (the phone doesnt sleep when the app is running) and thats it, timer automatically starts and I just rest until I hear the phone beep. Writing and manually watching time takes way more time fricking around than that.
Never needed anything else. It can track reps and sets, or time for stuff like planks, also has rest timer that can auto-start as soon as you input your set. Pretty comfy.
My phone is old and somehow this app manages to be older than it, so I can't install it. Shame.
hardy
ive been jumping rope for 15 min four days a weeks and holy shit NOTHING has caused me to feel more fatigue and physically tired in my life. thanks for reading my blog.
How to know if I have gyno or am just a fatty?
I am about 20-25% bf right now, working on losing weight (used to be 270lbs, am now 230lbs)
For strength, does it make more sense to do ohp and dl on the same day or rows and dl on the same day with some alternating way to do both bench and ohp effectively on other days
Bench/OHP and rows/dl hit a lot of the same muscles. Alternate between bench/rows one da and OHP/dl the next.
Im doing full body 3 or 4 times a week. A day and B day. I read a post the other day saying you shouldnt start with legs every time because that would make you asymmetrical and your legs would become disproportionately big. Does the order of exercises matter? Should I rotate?
there is no such thing as disproportionaly big legs, thats a bunch of bs. legs are by far the most taxing body part to train. you dont want them to train in the second half of your routine. they should always be first no matter what.
Always start with squats aka the greatest lift of all time. Every single workout, start by squatting. Everybody who disagrees is a giant pussy.
is it autistic to premake your breakfast (scrambled eggs) night before if im real lazy in the morning to eat/cook before going to work
why dont you just eat boiled eggs at this point? pre--peal them in the evening and chug them in the morning. you can buy ready to eat hard boiled eggs from most stores. you could also like most normal people just eat a protein bar or drink a protein shake in the morning.
idk boiled eggs are kinda mid, dont like the consistency.
>you can buy ready to eat hard boiled eggs from most stores
im not a mutt
>you could also like most normal people just eat a protein bar or drink a protein shake in the morning
i have fast metabolism so im pretty hungry often, so i think ill do like 4 scrambled eggs and some cereal bar when i get to work atleast to fill me up for the 1.5 hour roughly
You know you can drink eggs right
If you mean is it the kind of inventive and unconventional solution autistic people are more likely to come up with, then probably. But it's also a good idea.
as long as you pick stuff that won't taste like shit cold or reheated sure. overnight oats works fine. but scrambled eggs would get rubbery if you microwave them
Any good body building programs with just barbells and weighted dips/chinups? I don’t have access to any machines.
Does the cold help with broken capillaries in the hands?
Y they in they're underwear?
I've always been against drugs because I thought they were degenerate and "muh purity" type shit. I want to try them now because I was being stupid. What should I start with
PCP
>bone density problems since a kid
>joint problems
>lose more muscles than fat on cut
>etc
I think I'm unironically low T, I always considered TRT for when I'm after 30 (25 now), but recently its been killing me
do i do it?
do you even know what your test levels are? you might be fine and it's other shit
Is this moronic for a beginner BAB ABA 3 day per week thing, strength focused
maybe consider different rep ranges when you repeat the exercise, like DUP-styled
Day 1: OHP 3x5
Day 3: OHP 3x8
How can I get a doctor to prescribe me test?
Does test increase height?
Are there any drugs out there that promote height growth?
Took 2 years off lifting after 5 years of Starting strength / 5x5
Gonna do a Pull / push / legs
how do I get good deltoid workout on my push day if i bench beforehand?>
might be stacking too much delts/chest
Am I reading that wrong or did you do five fricking years of SS/SL?
sorry I did 3 years of SS/SL then i switched to 2 years of Oly lifting. 5 days a week of Front squats / snatch and CJ / Pulls
Took two years off after that for work, and now I am starting to lift again and want to do a hypertrophy split. I have plenty of strength and power, 355squat and 465 deadlift (but <225 bench) 145kg CnJ and 100kg Snatch @ 152lbs bodyweight
I want to look like I actually lift now. Any suggestions on my Pull / Push / Squat question? How do i do bench and ohp on the same day without sacrificng one over the other? Im pretty much a Trex all lower no upper
I read the sticky but I am still a little unsure on the diet. I just started lifting with the goal of losing a few lbs while gaining muscle mass. Im 6'4 215 so should I just jump straight into a calorie deficit or clean up my diet and stay around my TDEE?
Clean up and stay around tdee, 215 at 6'4 isn't heavy you just need a recomp. Get that protein and work hard
How important is cardio if I do PPL for 4 to 5 days a week?
used to cycle (as in riding a bicicle) once per week during summer but haven't done so in quite a while
Cardio is important for health. If you're doing this for health and fitness, throw in a cardio day.
This girl looks like 10x hotter in this blurry low-res shit photo than she does in normal quality pictures/movies.
What should my routine look like on a deficit? My strength gains aren't anything impressive but I'm tired of being fat.
You guys ever get those dreams where you're just living another life and actually happy.
Then you wake up and you kinda just hit with the realization that it isn't real. Probably won't ever be.
Anyways hit 500x3 on deadlift so life is gud
Just started doing Nordic curls yesterday and I could only get like half the rep in before almost faceplanting Into the ground and need my hands on the ground to push up a bit to start the rep from the floor. Is it a hamstring strength issue that will be fixed by doing them more or is it a flexibility issue?
does running boost your test?
Doing an upper day today. Arms are lagging behind. Should I perform arm isolations before compounds or will that further exacerbate the problem?
seconded i have the same problem
Why are seed oils in literally everything?
I have become hyper aware of the seed oil menace and am finding it insane just how much food is contaminated with the shit, is nothing safe?
because it's cheap and easy for food manufacturers to use
Like 2 months ago I was doing squats and nothing snapped but my back felt pretty wack the next day, spasming and felt like I overworked it. Thought I was good to do deadlifts 2 days later and had to stop early.
My back is mostly fine but if I bend over past like 45 degree it hurts. I haven't squatted since, been doing other exercises to rest it. I tried squatting again last week, cutting the weight down by 30% and it was still too much.
I'm currently doing bridges to stretch/strengthen that area again and am starting with bar only squats just to get the motions back, but what else can I do? Is it worth it to do back extensions with an incline bench or just doing reverse extensions? I don't think I snapped my shit up but feeling pain when I move certain (deep) ways sucks ass.
What are best easy foods to gain weight for a 6'1" lanklet? Here is my shopping list so far:
- Oats
- Honey
- Yogurt
- Peanut Butter
I'm also looking to purchase protein powder to chug along with milk
Food is food. Unless you're dangerously low bodyfat just be in a moderate surplus with plenty of protein and work hard.
Is squat jump suck?
The sinful thoughts are winning brothers
Is refeed actually just an excuse for cheat day? If not, when should someone consider refeeding instead of doing -500 cals like usual?
Any femanons noticed a difference in ab visibility going from 22%-20% body fat? I understand that it's dependent on genetics/fat distribution but just want to know your experience
When buying amino acids do I need all of them or just BCAA's?
>Big tittied wide hipped azn
fricking HELL
Is "wellness" a real thing or is that just some bullshit
Isn't that just another word for health?
then why wouldn't they say "healthy"? that's what I don't get
When a word has connotations that a certain group doesn't like they invent a new word that basically means the same thing but doesn't have the connotations associated with it. Another example is MAP. To answer the original post, it's just bullshit.
What hobbies do you guys have? Ive been struggling to pick up something new since I was forced to quit contact sports. I used to do bjj and play rugby but had to quit both because of multiple serious injuries. I want something that is impressive and I can be proud of.
I hear people doing kickball leagues and shit and I cringe because it sounds so lame
Shooting, cooking, mountain biking, motorcycles
Do any of those help you make friends?
Why would I make friends when I can make gains? Yes though. Also climbing and hiking are good
Why does my prostate hurt after doing RDLs? I started leaking piss as well
when its cold outside and i cycle to the gym for 15 min, my nose gets really runny, a few mins after it dries up and it gets clogged
whats the best way to free up my nose when im at the gym? sneezing into a tissue doesnt help as its so dry at this point
Ski mask or neck gaiter covering your nose on the way there
>Don't feel my side delts after doing lateral rises
>Traps are sore the next day
>Lower weights to focus on form
>Same thing happens
What's the fix for this? Lowering the weights even further? Any mental cues I could use?
try leaning forward or using a bench to rest your chest on, that'll keep momentum to a minimum
You think it's a momentum thing? Am I cheating and using my traps?
possibly. give it a shot next time and see if it helps
What workout should I do? There's too many and I don't want to choose. My goal is size/strength and I can go as many days as needed. My favourite muscles are the upper back if that matters.
Hello i want advice.
Ok so i started going to the gym like 2 years ago got good strenght gains and started aiming for hypertrophy now that i look like shit but can lift serious weight.
I started spamming squats for 8 sets at 90kg x6 / 90 kg x6 / 80kg x8 / 80kg x 7 / 60kg x failure / 60 kg x failure / then 40kg narrow stance squats x failure for 2 sets. Is this the right aproach to getting some decent squat gains?
How often do you guys find yourselves eating beans?
if im lactose intolerant is onions protein good option? the brand from gymbeam. or will it make me grow gyno?
I've heard that drinking raw milk cures lactose intolerance so you could try that.
sounds like cap bro
Don't fricking reply to me with Black person speak dude.
Does gooning count as exercise?
how many rest days do you need if you are doing high intensity?
mentzer style 4 days seems like way too much
me in the back
I keep seeing "10-20 sets per muscle group per week" but what about cardio? Should I be taking 8k steps daily or only on workout days?
I did 800 steps yesterday
You should be getting at least 10k everyday. More is better. You should be doing actual cardio like running or rowing ontop of that as well
Bought some grip trainers (150, 200, 250) since I'm starting to struggle for grip on reps over 400 on deads.
Any decent usage advice or can I kind of just use them a few times a day?
Bros, need some help whether I should continue my cut. I was an office worker who got a very physically intensive job. After I got the job I wanted to cut fat. I started at 176 and am now 162 5 months later. My goal was originally 155 but I am weaker at the job than I would like.
I am thinking of stopping the cut at 160 and clean bulking to 170, then cutting again and so on and so forth to get to the right body comp. Is this a good idea?
I exercise almost daily with dumbbells at home, 5-6 exercises of 4-6 sets of 10-12 reps a day, and I often go to failure and have to reduce reps, yet somehow I don't feel like I'm working out enough. I know what's it like to be exhausted and sore for days after a taxing workout (used to work out in HS and was far bigger and stronger then than I am now) but these days I just get a little tired and sore after finishing and feel almost nothing the next day. Also, on rest days I feel like a lazy shit and keep thinking that I'm wasting time and simply growing fat (calorie surplus but no exercise on that day). If I try to lift heavier, I can't do enough reps. What am I doing wrong?
go heavier and try to get back up to 10 reps reliably, then increase the weight again
I like to run on days I dont hit the gym
there is a calisthenics park near my home, I also do 2 sets of 15-20 pushups and 5-8 chinups and 5-8 pullups
is this bad practice? am I loading myself too hard? does 2 sets of these twice a week even do anything? I do PPL every other day
You'll be fine
Hey homies can someone tell me if I'm a framelet or not? 5'10 ~160 pounds
>inb4 just lift
I am
lemme ask you something. what difference does it make? your frame is your frame, you can't do anything else other than put muscle on it. so stop b***hing and keep lifting, those gains aint gonna make themselves
I don't want to have false expectations tbh
mf with that body of yours you dont have much choice except hitting weights
stop b***hing about something you cant control
dbl bench 50lbs each for sets of 7, can I barbell bench lmao1pl8?
Where is the pareto principle in fitness?
I'm an overworked dad that does not want to become a Homer Simpson body type.
I ride my bike the 6 miles to work 1-3 times per week, I do 20-40 pushups before showering.
I'm willing to sacrifice an hour on Friday evening, a half hour on Sunday and another half on another day.
I've never been to a gym. Just did stuff on my own.
Shill me a routine
Pic related how I look like atm
Inb4 fatty yeah will cut 5-8 pounds before christmas
you look better, healthier than most
if you commit to a basic routine it will be easy
I'll copy paste what you posted to chatgpt btw
The Pareto Principle, also known as the 80/20 rule, states that roughly 80% of the effects come from 20% of the causes. In the context of fitness, this could mean that a small number of exercises or activities contribute significantly to overall health and fitness. Given your situation as an overworked dad with limited time, it's crucial to focus on efficient and effective exercises.
Considering your current routine of biking to work and incorporating pushups, here's a simple and time-efficient workout routine that you can do at home without the need for a gym:
1. High-Intensity Interval Training (HIIT):
Friday Evening (1 hour):
Warm-up (5 minutes): Jumping jacks, light jogging in place.
HIIT Circuit (40 minutes): Alternate between 30 seconds of high-intensity exercise and 30 seconds of rest. You can include exercises like burpees, squats, lunges, mountain climbers, and plank variations.
Cool down and stretch (15 minutes): Focus on stretching major muscle groups.
2. Strength Training:
Sunday (30 minutes):
Bodyweight Exercises (20 minutes): Include exercises like pushups, squats, lunges, and plank variations. Aim for 3 sets of 10-15 repetitions for each exercise.
Core Exercises (10 minutes): Planks, Russian twists, leg raises.
3. Flexibility and Mobility:
Another Day (30 minutes):
Circuit Training (20 minutes):
Pushups: 3 sets of 10-15 repetitions
Bodyweight Squats: 3 sets of 15-20 repetitions
Pull-ups or Inverted Rows (using a sturdy horizontal bar or table): 3 sets of 8-12 repetitions
Dips (using parallel bars or sturdy furniture): 3 sets of 10-15 repetitions
Plank: 3 sets, hold for 30-60 seconds each
Core Exercises (10 minutes):
Bicycle Crunches: 3 sets of 15-20 repetitions per side
Leg Raises: 3 sets of 12-15 repetitions
Russian Twists: 3 sets of 15-20 repetitions per side
Literally all you need to do is not be fat. You do that by cutting for a few months and then just don't overeat on the regular. If you want to get in-shape, a standard routine with squats, bench, and OHP plus a few accessories will be more than enough for dad stuff.
meant for
thanks
thanks for your effort. Scary how mhm solid the advice from that piece of code is.
Saved it and will follow it.
I'm actually a copywriter & communications associate so I dabble with AI a lot these days
its at this stage where extremely basic info like this are very easy to secure in a consistent manner but it still cant understand context and is getting worse. its also very vanilla and follows REALLY tried and true methods for anything, which is more often than not the case
for example for you, it tried to offer yoga for the third day 🙂 I then explained how you might be a jaded online dad and asked AI to revise its stance on yoga/flexibility as you wouldnt follow it, and we have this decent program now
my WFH schedule is changing, meaning I'l head to office monday tuesday wednesday, making it hard to workout every other day as it used to be
>tuesday
>thursday
>saturday
with monday runs and calisthenics
I was thinking, what if I do thursday saturday sunday and get 10kg dumbells for a light tuesday home session? some basic allbody routine?
does anyone workout in bursts and "rest" for 3 days? is this something feasible?
Why does niacin make me feel so good?
I bought a cheap set of adjustable dumbbells, which are fine, but the locks are some cheap plastic clamps that feel really unreliable when loading over 12kg. Do you think spring metal clips are safer option? 30mm bar btw
Is the form that the 5x5 Belgian uses in the sticky good to emulate? It seeks that way, but numerous guys at the gym have told me this is all wrong and I will injure my back. They say NOT to drop the weight to the floor after each rep, rather incline my back higher up, and hold the weight at full arm extension near the ground, but not on it.
I can't feel my chest when doing bench press, how do I fix this? I have never gotten doms from it before
Wider grip or just do dumbell flies after
Do gyms have discount sign up periods like black friday? January?
Just moved to a new city and not sure if I want to join one of the mega gyms or a smaller independent spot.
Squats :
Wanted to do them Top Platz style. He said something about raising your heels to be able to go down further. Also, have a problem with my back so even squatting barefoot (or just in my socks) I squat with a lowered torso. In any case, I couldn't breathe when at the bottom, much less even reach the bottom, when I was squatting flat footed.
But raising my heels on both regular squats and then higher on hack squats (one 15kg plate per foot then two 10kg plates per foot) seemed to make it easier for perfect posture : torso upright, not lifting with back and glutes, burn in the front of my legs/quads, etc. and I can actually breathe.
Problem : I don't know if it was the first day squatting in this style but both my ankles are kinda screwy now – a day later. Pain when flexing them in certain directions (outwards on the side mostly). Not serious but I want to be able to squat a lot and I don't want this to be chronic. What do?
When doing dumbbell curls i get a tearing pain in my shoulder It feels like its being pulled apart back to front. Its not like a sharp pain but its very comfortable, and ive only noticed it with curls. Shoulder press, bench, pushups ect. Doesnt cause any issues.
What could be wrong with me?
Give me some good abs exercises. I need definition.
How lean are you
I'm skinny as hell with some decent definition. Been doing full body for about half a year now but never worked my core directly.
I had jock itch for a little while, but it went away after I made it a point to wash my crotch area with soapy water every night. Ever since then my crotch area sheds tons and tons of skin every day. It doesn't itch, it just sheds skin. Its weird. I used Lotrimin ultra for like a whole month, but nothing changed.
Do I have a problem? It isn't uncomfortable at all, but I am worried I have like some kind of unhealthy bacterial infection or something.
What do I do?
Tell me about Collagen. What does it do? Is it worth it?