• Weightlifting and Bodybuilding thread v. holy shit we have the sub back
    386 replies, posted
Knee sleeves are amazing on squats, I don't feel like it helps me push anymore weight, I've actually maxed out specifically one day with them and without and got the same result (obviously depends on which, I had loose rehbands but if you have small sbd's you're probably gonna get a few kg out of them). They're also amazing for your mental game, just make you feel stable in the hole. Knee wraps are strange things, they make the descent feel almost weightless but the ascent feels a shitload harder than the descent makes you think. Have had friends get ~20kg added to their squat though so they definitely help most people once you get used to them. Also just to keep everyone humble https://www.youtube.com/watch?v=PlxL-Yc7fQ8
Good point lol. I may have been too tired when I wrote that post. Honestly, I was getting good results with a 5/3/1 variation so I suppose I'll stick with that. I used to train 5x a week, but I got signs of overtraining so I toned it down to 3x a week again. I think I'd be happy with this type of training. It'd be cool if I could reach competitive numbers for my weightclass by the smolov routine. However, incredibly quick gains also seem sorta dangerous.
It's only been a week. I've read it can take up to three weeks for the body to adapt. Maybe that's not the best idea for a two months cut. That's reassuring. Is there a transition period when going out of keto too?
Once you're off Keto, as far as I've been made aware, not really. Maybe a couple of days depending on your body and your routine.
I am looking for recommendations. I want to be able to lift my wife but also be generally stronger as well. She's weighing about 300 right now but she's slimming down quickly so I gotta do my part too lol Anybody got recommendations for exercises that help build to that? I dont have access to major equipment other than a yoga mat and an assortment of dumbbells that go up to 50lbs, or anything less than 20$. Sorry if it's asking for much, but I'm just curious. Gonna do a lot of pushups, situps, dumbbells, stretches, and runs for sure. Old fashioned low tech stuff lol
For picking up 300lbs you're going to need to goto a gym to lift heavy ass shit. Otherwise this is a good place to start. But really, you should REALLY try to get a gym membership. It's going to be miles more effective than calisthenics. https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine @Waterpie We should probably add r/bwf as a calisthenics section at the bottom too. I've heard they're the most complete/easy to access source for it.
Thank you! And yeah, she's slimming down too so she'll probably be like 250 or less sooner rather than later. And she's hoping for less too. But I'll do what I can too, thanks for the tidbits!
I will be honest. Most of the common "free" programs out there aren't really optimal for PL/Big 3 so I am a bit wary in recommending any programs. Not to mention it varies between each individual. If the 5/3/1 variation is giving you the numbers then by all means stick to it. Ultimately, the goal is to get competitive numbers with good form. For whatever reason, if you feel that you are not getting the rightful numbers then your options are; a)Create your own program b)Do a modified or customized version of the common programs c)Hybrid PL Programs d)Do a common + Lift specific (for your weakest lifts) program e)Get one of those paid PL programs f)Hire a well renowned local PL coach I am in no position to convince you not to try Full Smolov but I hope you are prepared for the outcome. It's something you do before a meet. If not, it's not worth it (imo) since the likelihood of struggling to maintain the same numbers post-smolov or even not completing the entire program is very high. The 3 week smolov cycles should be fine. The "IN" thing atm is those RPE style programs so you can look into that. If you want an alternative base program or something catered to intermediate to advance programs then you can look into the commonly recommended like Sheiko, Candito, Juggernaut Method and nSuns to name a few. Sorry for not being much of a help.
Ah nah, no need to apologize, you're helpful. I think it might be one of the difficulties of transitioning from an intermediate lifter to an advanced lifter. Standard programs start being suboptimal, and suddenly personal needs and targeted training is required. I'll start researching programming and learn how to effectively train for my needs and goals. Thanks again! I'll definitely take notes from those recommended programs as well.
https://twitter.com/StrengthSensei/status/1045367955461214208 Charles Poliquin (German Volume Training) passed away and he was only 57. Rest in peace.
Finished the last session of my 10 week hypertrophy phase there. I probably should have been keeping some kind of measure of hypertrophy, even something simple like arm circumference, but never thought of that until towards the end. I'm finishing the phase with the following bests: Squat 145x6 (belt, no sleeves) Bench 110x5 Deadlift 175x5 (belt) OHP 75x1 The projected maxes for all my lifts have gone up with the exception of bench, which dropped when I switched gyms. The benches at my old gym were better.
Had you incorporated glute bridges in your plans before, are they for weakness correction or...? Did you get any noticable strength gains from them?
Hadnt done them before now. My hamstrings would seize up for the first few sessions doing them, even though i was doing GHR's. I included them to help with my lockout on deadlift and I think they helped with that, also just for general glute mass building.
TENNIS ELBOW https://files.facepunch.com/forum/upload/574/13487643-017a-425d-a690-67848873affb/1499608723453.jpg
I feel like my pull ups has stalled. I'm able to get 10 in provided I haven't exerted those muscles too hard in other exercises But I can't seem to make it past 10 reps in a set. I'm trying to push through it, or just power through the pain but I literally don't feel like there's enough energy for me to do an eleventh. What do I do?
I've got this piercing pain in my wrist when I do dips or OHP. Goes away after the first rep. FeelsBadMan.
Start to add weight, drop your reps to 5-6. Strength approach works great with pull-up training. More low rep work independent of additional load can help as well, as can assisted pull-up high-rep work. Try 5x5 weighted neutral grip chinups +1kg/workout, 3x15 (assisted if needed) chinups at .8(body weight + weight load). BW exercises benefit from load monitoring, make sure you're compensating for weight change from clothes, water balance, etc or you'll not be able to progress on an increment like 1kg/workout. Have to use a scale before every workout to be most effective. Consider that if you're training other exercises 10 reps may represent progress for your pullups - have you been gaining weight? Form video from the back and side?
I currently do 4x10 for pull ups using a neutral grip because I have some shoulder damage from being a young dumb kid What kind of weight should I be adding to do this? I've seen some guys just hold a dumbbell between clenched feet, is that a valid method of adding weight? I've gained some weight in the form of muscle, but in all honesty, 6 months of doing this I've been struggling to really pack on any real weight gain. I used to be a big guy, 250 lbs of fat, now that I'm under 160 and struggling to put on weight I feel too small.
Can't fucking delete quotes on mobile Suicide grip on OHP. Regular old thumb wrap on dips.
Fucking hell. I've been feeling like shit for the last few days. Banging headaches, typically starting right after lunch, light headed feeling coupled with poor balance that had me nearly fall over a couple times, general fatigue, and this morning my left shoulder started twitching like crazy which leads me to think all of this is due to deficiencies from the keto diet. So for now I'm eating salmon and a ton of avocados. I'll go and buy some magnesium and vitamin D supplements this weekend, I hope this will solve the issue. If not, I'll just reintroduce carbs and go for a more regular cut instead. This sucks, I've postponed my Pull day two days in a row now, because by the end of the working day I was feeling way too weak, and I usually start with 5x8 DL that typically has me in heavy sweat right at the beginning of my workout so I really wasn't feeling it... I hope this shit doesn't result in muscle loss. I eat 0.6 to 1g of protein per 1lbs of lean mass daily, is that sufficient to maintain muscle mass or can nutrient deficiencies reduce it regardless? Kinda proud of my shoulder gains from the past 6 months, it would really suck if I were to lose that progress.
It sounds like you got the keto flu, only real way past that is to power through it as I’ve been told
Isn't that supposed to happen at the beginning though? I'm almost 1 month in now. Feeling a bit better now, a bit of cardio seems to have helped somewhat.
I can't say with certainty as you'd need to check your biomarkers via blood test to know, but it sounds very similar. The transition into a keto state can take as long as 8 weeks for some folks. Did you get a keto flu at any time in that month long transition? Have you been using urine strips to check to see if you're in ketosis? If you're only a month in, they'll still be effective, a couple of weeks from now the urine strips that detect keytone bodies won't be as effective as your body will have normalized to the keytones and less ends up dispelled in the urine. Not everyone will get a keto flu, so you could be in full ketosis and have just been knocked out of it by some glucose consumption but I imagine you're pretty careful about what you eat.
Start out with monitoring your bodyweight and make sure your load is consistent for a week or two. Then add 1kg/workout until you can't. Then deload to a target body+weight load of 0.9*(previous best). Should take you pretty far. Buy a proper dip belt for holding plates, it works much better than ankle holds.
Never got the keto flu before, not symptoms that heavy at least. A few headaches perhaps but they quickly went away when I hydrated. Saw positive effects pretty quickly, about a week in, like the boost in energy and lowered hunger. I do strip tests every other day, and I consistently remain in the 4-8mmol/L range, even today. Doesn't seem to lower so far, though, so I guess it hasn't normalized yet. Yeah I do monitor what I eat rather closely. I mostly eat meals I prep myself, and when I eat out I get info on what the most low carb option is. This week, for instance, I'm pretty certain I never ate more than 10g of carbs a day. The most risk I took was last Friday, on a night out I ate pizza toppings (no crust though) and drank only pure whisky, tequila and vodka (since they're relatively carb-free). I kept testing at 4-8mmol/L throughout the following week, so I suppose that hasn't knocked me out of it.
Hi!! I need workout help cuz I’ve never worked out before! Honestly, I look anorexic and have since puberty and I’m turning 23 and want to build some muscle, or at least not be able to see my heart beating in my chest. I’ve got an EZ bar and a couple weights and I’m gonna buy some dumbbell handles and weights so I can add more as time goes on, any tips for a cheap n00b like me? I want to work out at home, I think I need to buy a little bench for dumbbell bench presses? I appreciate any help!
read the OP
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