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I am going back to the gym tomorrow morning so you all better cough up some answers by then. I know there are some commonly suggested routines. Like stronglifts 5x5, then there is 6-day PPL program that is suggested often on reddit too. I also know that once you are experienced enough you can customise your program according to your requirements and liberties. But I would like some suggestions for some intermediate-level programs. It has been a while since I followed one so I would appreciate anchoring myself to something definite rather than just doing what I like. Thanks. Any suggestions are welcome.
Decent whey protein is getting prohibitively expensive. I'm open to other options, but protein powder is easy and keeps for a long time. It's a good option to have.
Can you point me to exercises for supraspinatus muscle. I had a partial tear of its tendon and wold like to get it in shape again. Does the tendon recover at all?
Gains goblins. Those things in your life that rob you of what otherwise would be your hard-earned gains on strength, muscle size, endurance or whatever other thing you want to develop by training. It can be anything: a person (like that gym bro that maybe distracts you more than it's good for you), a medical condition, a commitment, or what is usually most common (and be honest here, because for most people it is one in this category), a bad habit of yours, amongst others. Feel free to share.
So some weeks ago I decided that this year I will run a marathon. You'd think running would be easy, right? Just run every week and run a bit further every week. Wrong. There are like 600 different ways to run and train. Fast paced, slow paced, inclined, interval, you name it and it exists probably. I'm still in the process of finding out how I want to train. Do I take it slow and build things slow and steady? Do I want to spice thing up every now and then? I don't know yet. I currently go for 5-7 km at a time. I think it's okayish for now. I hope to reach 10km somewhere in March. This week I decided to go 3km but at a fast pace. I did like 4:20 (!!!) To 4:50 minutes a km and at the last 750 meters I was even going at 2:30 per km somehow. It's a long way to go still. It's much different than the explosivness of strength training and I have to find new ways for myself to train. But I keep going.
Randomly decided to start eating one meal a day (for autistic reasons, not losing weight) and couldn't find any guides that don't devolve into "it cures cancer". I'm doing mostly fine, but I don't want to learn that I accidentally screwed my health by doing something very wrong way after the fact.
I got like a few months left
Hi comrades, a few months passed and I improved my workout, while in the past 2 weeks I wasn't as consistent as I would've liked I think I'm still doing good. I have yet to implement squats and the other ones cause I strained my knees too much, one of the reasons I removed the leg press; I heard its because of having flat feet? leg curl 55kg / leg extension 3x8 ~~leg press 3x8 30kg~~ lat pulldown 3x8 40kg shoulderpress 3x8 30kg chestpress 3x8 25kg / inclinepress 3x8 25kg dumbell row curl 3x8 10kg dumbell row triceps exercise (no idea how its named) 3x8 15kg biceps curl barbell 20kg 3x8 / skull crushers 3x8 10kg ~~middle chest 5x8 12.5kg ~~smith machine mid row 3x8 35kg The new gym I'm going at has different machines so I had to remove/replace some of the exercises. The lat pulldown one is especially harder now cause the machine is made for giants; and the shoulder press works at a different angle. It's cheaper and closer to me here, though
Looking for guidance on a back workout routine. I rotate between three groups: legs, chest, back. Not super strict, just as often as I can get into the gym. I am at the point where I have started to add in more free weights and less machines. Found some good ones for legs and chest, but not as many for back. Plus the machines I use for back seem pretty good anyway. Also, some places online listed deadlift as a back workout but it seems like more of a leg workout to me.
Currently doing Dry January as I usually do after New Year's. Maybe I'll do it for longer now, maybe not. I also want to train for a marathon this year. Not sure which, but it would be nice to see if I could do it. The first test will be a ten miles in april and I'll see where it goes. Maybe I'll do a physical exam somewhere soon to see what's going on in my body. I'm not having any problems but I'm curious if things will come up. What about you?
I was wearing a short sleeve T-shirt for the first time in a while and a friend told me "Where your upper arms always this large?" and I can't stop smiling since then. First time someone said something like this to me. Feels great to see progress.
So what I mean with my question is that I'm looking for ways to manage my energy without working out. Recently office work is physically getting harder for me as I just feel done with sitting all day. Today I'd swear that I could feel my muscles screaming, wanting to be used lol. Luckily I had a workout planned today. But I can't workout every single day. I need to find ways to stay more active and to let out more energy, but I don't really now how.
So I went ice skating yesterday and it has left me pretty sore today. I figured it was a good workout that you could do every once in a while to spice things up. I also do futsal sometimes with friends and I'n considering swimming as well. What things do you do that are physically demanding yet not necessarily a workout?
I'm in IT, so generally when it comes to physical activity I'm pretty stagnant. Recently, I took it upon myself to start doing some running alongside a number of push ups and to slowly work my way up. But here's my problem: I've been reading that it's best to space out push ups so that your body gets some time to heal, since apparently it's valuable in order for the muscles to grow. So I've been doing them ever 2nd day, which has worked relatively okay so far. The first few weeks were grueling because I lacked a lot of the stamina to do them, and could only do about 5 at a time. Now I'm up to two sets of 25 push ups per day, but what worries me is this sensation that I'm plateauing. Once I reach 25, I have to stop, wait a few minutes, before I do the next 25, which is fine, but if I bother to push for a few more, let's say, 28 or 30 push ups per set, my arms literally give out. The good thing is they don't feel sore, but it's like my arms just physically cannot go any further. Does anyone else have this problem? How did you get around it?
www.businessinsider.com
I searched quite a few webpages, some says that it is beneficial (as the one I cite), some say that it is bad, especially if a person is genetically a night owl, and I suspect that websites as Fortune, Virgin, Forbes, etc. have an interest to say people that they should wake up earlier and work harder. Anyway, Harvard medical school and some researches also recommends getting up earlier (and going to bed earlier). But it seems that there is not so much scientific references about it. What are your thoughts?
It's been a while since I made a thread like this, mostly because I have been busy and I didn't have too much time to work out until in the past week. I ran a trail run some weeks ago and I was pleased with my time. I am now going to focus on a 10 miles somewhere in spring 2024, so I'll try to go running at least twice a week. Should be very much doable. I did two home workouts this week, nothing too special. Diet has been good as well, so overall things are fine. Cold showers has become a bit of a challenge. It's getting colder over here and my bathroom is not that easy to heat, so it's been a steady 10-13 degrees over there. The water temp is around 15 degrees too I think (at its coldest setting). Shit is cold yo. I know a few people who do cold showers as well and everyone keeps telling me the winter is the best, when it's cold outside. They like the cold water best then. I think they are all lying. No sane person likes freezing to death lol. But at this point I won't quit, mostly because I'm too stubborn for it it seems. We'll see how winter goes. How was your week?
Hi comrades, what do you think of my routine? shoulder press 3x10 25kg chest press 3x10 25kg incline press 3x10 20-25kg seated dip 3x10 30kg biceps curl each arm 10kg 3x10 total arnold pose 3x10 7.5kg biceps curl with iron rod 20kg 3x10 middle chest 5x8 10kg leg press 3x10 20kg mid row 3x10 35kg lat pulldown 3x10 35kg I go three times to the gym per week. I'm getting noticeable improvements lately, wondering if I can do any improvements. No splits at the moment.
If it's above my paygrade I'll tell you lol. Help me fill the gaps in my knowledge. Also feel free to correct me You can also DM me.
My 8 reps has slowly improved as I changed my diet recently (not especially healthy, I still live in the US and am broke af so healthy food is a treat for me) and I’m up to 185 lbs (bar+ Plate and 25 each side), I very rarely do 1 Rep Max because it gets me exhausted for the rest of my exercise unless I drink a shitload of water. Last I checked I’m at 205 (bar+ Plate and 35 each side). Sorry if this is confusing to anyone because of the Lbs to Kilos dilemma. Around 84 kilos for 8 Reps, around 93 kilos for 1RM, what are yall at?
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Listen to this song at 1.25x speed and try shadow boxing in rhythm to the beat. You’ll be feeling like Muhammad Ali halfway through the song
White rice has no nutritional value. The husk, which contains the vitamins and protein, has been entirely stripped, leaving only the soft kernel inside which has almost no nutrients. Thus minerals and vitamins are added back to white rice during the packaging process to make it somewhat healthy. Opt for parboiled rice (closest to white once cooked) which is also similarly priced to white, or go wild -- literally -- and get what is called wild rice, which is just how rice should be. I'm also partial to black rice which can be quite more expensive for rice, but it's really fragrant and tasty (but be careful with the water, it stains easily). All of these have a higher protein content than white rice, lower calories, and the nutrients didn't have to get added back in, they come from the rice itself.
For me it would be that lifting can take time. It's okay to start with light weights and it's okay that getting bigger will take more than three months. Sure, pushing yourself is good to make progress, but everyone has their limits. Also, lifting can be for more than just getting bigger. In the beginning I was hyper focussed on getting more muscular and it led to me taking awful homemade protein/caloric shakes which cannot be healthy long term. It took me pretty long to understand that this way of training was not what I wanted. Luckily I now know that I want to focus on strength and stamina and that size comes second. How about you?
This week has been so humid it's not even funny. It wasn't even that hot, like 26 degrees max or something. But the 80% humidity slapped me in the face. Every movement I did made me sticky. Anyway, it hasn't stopped me from going at it. I did my strength exercises and my runs, and I'm starting to look more muscular than when I started after my three week holiday. I did have a problem with fatigue this week. Despite eating and getting my macro's in, my body struggles to repair itself. I even didn't feel like working out at one point. I'm glad I did, though. Anyone else experienced this before? And do you have any tips to combat it, maybe?
I just got back from my 5am morning run. After more than a month of rain and 15 degrees, the wetter has suddenly changed to sunny and 30 degrees. This makes running after work, when it's at its hottest over here, not ideal. So with my sigma money grindset I decided to get up early and do my runs then. Today I did a 5.5km run (mostly because the round I had was 1.1km instead of the 1km I thought it would be). My upcoming trail run should be no real challenge and I am thinking about doing half a marathon in october. We'll see how it goes. Running in the morning with a cold shower afterwards is great. I'm doing this thing in the shower where I stand still under the cold water for 30 seconds while I keep focussing on my breath. It gives me a great adrenaline boost it seems and my senses are all fired up when I get out. I did some strength training as well, but nothing special going on there. I am thinking about buying a weighted vest to do my push ups with, as it is probably easier than filling my backpack with weights every time. Anyone over here with experience with weighted vests?
Asking here because we don't really have a cooking community lol I've tried my share of salt; Himalayan pink, Persian blue, even smoked salt which gives off a nice smoky smell But they all taste the same. It's salt. Am I missing something or is their value solely predicated on the geographical origins + unique colors?
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I thought I might share a tasty, high protein recipe for y'all. Note: of course you don't have to add all the ingredients in the vid. If you don't have bay leaves anywhere near you, leave them out lol.
August 2023. Over here we are curb stomping one climate record after another. In the past week I did three (3) strength workouts and I went running twice. Unfortunately I did not have my phone with me on my runs, so I wasn't able to track my speed and I can't tell if there is any improvement yet. When running I was overtaken by a madlad who must have been going like 14km/h for multiple rounds straight. I hope to one day achieve whatever he can do. Anyway, this week went steady enough for me to lose all focus on tracking my lifts and runs, so I don't have any specific PRs to mention. I have more than a month left before competing in the trail run and I can already run 5km easily. It should not be a problem 🤞 How was your week?
So, the last week was very good for me. I did three strength work out focussing mostly on upper body. Weighted push ups have been a great discovery for me because I 1) like to do them and 2) it is so far having a great effect on how my chest looks. I also continued my runs. I did my second run of 4.5km run on sunday. I started off pretty quick with 5min25sec per km and I managed to slow down to an average of 6min11sec per km. I feel like with a good amount of training I will be able to set very decent times. To keep myself motivated I have registered myself for a 7km trail run next month and I might do a half marathon in october if I'm feeling up to it.
For some reason I can't find any recent posts on this sub, might be an error? Anyway, its's back to the grind after a holiday for me. Started with upper body workout at home today, and I had fun doing weighted (incline) push ups. Tomorrow I will go running and do some leg exercises. I have an increasing urge to start developing more useful physical strength with running and fighting, because I'm slightly paranoid about the increase of fascism in Western Europe. Many times I have urged the party to allow me to set up a physical development group in our party, but nothing much has come from it yet. Though I must say that before I used to do it because I thought it would be fun to lift with like minded tankies. But I might change my tone to urge the importance of at least some developed physical branch of the party in case shit hits the fan. My paranoia is probably fueled by recently reading books like The Jakarta Method and some fiction books in which war and riots suddenly break out. It would be naive of me to think it will not happen here and I'd rather be a bit paranoid and ready than surprised. Anyway, how is your lifting going?
In the past week I have done several full body workouts. After finding out that putting weights in my backpack and walking up and down the stairs was a good at home leg workout, I decided to start doing weighted push ups as well. Started with 10kg extra but I feel like being able to add more. I can go up to 25-27kg if needed. For the next few weeks I will be going on a holiday and I won't be able to work out much. I'll probably do swimming and some body weight exercises from time to time to keep up routine. The weather has turned from sunny, hot and dry to typical Belgian grey, rainy and stormy. This has made taking cold showers a bit harder, as it now is 15 degrees outside when I hop in. Nevertheless I still want to keep it up, as the challenge starts when it gets colder of course.
Since we're all a bunch of active tankies over here, I wanted to discuss the usage of supplements. In Belgium/The Netherlands the majority of the fitfluencers have convinced their young audience that you won't be able to get ripped if you don't take their 40 euro pre workout filled with near lethal amounts of caffeine. Of course, you don't need to take all these things in order to improve your physical health. I myself, for example, quit using supplements apart from some vitamin B and calcium supplements (mainly because I eat plant based food and you tend to get shortages of these two things faster). I used to take (vegan) protein shakes for a while but they always upset my stomach and I figured I might as well get my nutrients from food alone. What kind of, if any, supplements do you take? And how does it benefit you?
https://pubmed.ncbi.nlm.nih.gov/8882373/ Not so much workout related but still health related in a way. lol The fiber in beans is already good for regulation blood sugar and digestion. Fermenting them would seem to be adding to this impact by greatly reducing the carb load and further increasing the fiber content. Not to mention the fact fermented beans won't give you gas because those compounds get fermented out as well. Also an 8% increase in protein value is nice to boot. Downside is a loss of some vitamin content but I'll take that trade off. I'm interested in how it would impact something you can make tofu out of like soy or garbanzo beans. I actually have some garbanzo beans fermenting so I plan to try it out. I made a tofu out of regular rehydrated garbanzo beans by blending them up into a paste. Straining out the liquid which I cooked down. I steamed the solids to cook them then added them back into the liquid once it was thickened. Made a paste that was like mashed potatoes and glue. lol. Once cooled in the fridge though it made a pretty firm and cuttable tofu that had more texture than a normal tofu. Going to try the same technique but with the fermented beans instead and see what happens. lol
Weakest North Korean doing tricks