• Weightlifting and Bodybuilding thread v. holy shit we have the sub back
    386 replies, posted
So I've been exercising for 2 years, went from 109kg to 76kg. Two months ago I started the Gym and I am at 80kg, went 5 days a week. Is it okay to go 4 days a week? I don't really plan on building a ton of muscle, it's just to keep fit.
The Valve training method
I don't understand.
what do you have against the 3rd set mayne
Nothing, it's just the Beginner Program that the gym I go to has. I did get rid of a few things sure but all 2 sets. I am still new to all these exercises, so I don't wanna get up to 3 sets yet, maybe I'll do it soon. I just want to know if I am fine with 4 days a week of Exercising to stay fit.
I mean you can do 3x a week if you start doing barbell exercises instead. Makes your routine a lot less complex as well. 5x5 stronglifts is a good one if you're interested.
This but I'd probably supplement it with curls, lat raises and incline db press for 3x12 spread across days A and B. I think the best would be to do curls on your bench press day and the other 2 when you ohp
My goal isn't to get big, it's to stay the way I am, fit and healthy.
You're not going to get ~big~ without serious effort. What kind of weight are you using?
I don't want to sound rude but did you read my post? I literally said I don't want to be big.
I'm saying that it's an unfounded concern that people unfamiliar with weight training make frequently. You will not get big without trying to be, so don't worry about that. There are more productive and efficient ways to train than super high rep, low volume.
He wasn't concerned with getting big, the post he replied to literally said "if you want to get big, do this" and he replied "no I don't want to"
It should be clear that I'm not encouraging him to get big. I'm saying that novice lifters (esp women) diminish the potential improvement in quality of life they could see from training due to fear of gaining unwanted body mass. Such a routine might be fine for retaining mass as one ages, but does little in the way of improving bone density, strength, tissue quality, etc. There's a lot more to resistance training than getting big. A few compound lifts with moderate load and lower rep ranges would have more "volume" and elicit a better training response. I'm curious about his progression scheme independent of all of this.
He's talking about strength gains though, progress on a routine like ^ will be slow and you'll plateau quickly. You can get stronger without getting bigger, though itll be more difficult
Even endurance gains will be significantly improved if you train with a strength oriented approach. E.g. if I stuck with just repping 50lbs on a lat pulldown working just for reps 5x15 rather than working up to heavy weighted chins I would not have remotely comparable endurance. I could sit there and pull 50lbs for hours having trained for strength. High rep low volume training doesn't elicit a satisfactory training response. You'll feel sore though, and that's what most trainers want - for you to feel that you've had a good workout independent of the actually training outcome. I've never "bulked/cut", I'm not big but I'm sure as fuck a lot stronger than I was when I started. It's great to take things slow, don't get me wrong. Not suggesting a gomad n' squats program
I've been stalling pretty hard on ohp recently, anyone got any protips?
Microloading is great for any compound lift imo, 1.25lb plates or even lighter and building up to 5lbs on each side, then slapping tiny plates on again, rinse and repeat.
Post a form video?
Well, both, I mean I've met cool people at the gym before. Would be a shame to skip on that because of a couple of cunts. I'll just ignore that kind of people in the future. In other news, I'm down to 69kg now ! (Well I guess I'm cheating a bit since I gave 1/2 a liter of blood) Friends have commented on my weight loss, I suppose 10kg does make a difference. I just hope I didn't lose too much muscle mass. I can sort of see a bit of a V at the base of my abs now, which is cool. I guess I'll keep on cutting for a few week, see if I can shed a couple more kilos. Back to a clean bulk after that, the less I have to cut afterwards the better.
she was right https://files.facepunch.com/forum/upload/574/ee616f26-cfd7-4dac-bcc5-8ea26ed9ccc1/e24086a1473490b016d627e8c39967337b255e8cde2730974c49dc059332851b.png
don't you be mocking the bloatlord, take a look at this prime human specimen https://www.youtube.com/watch?v=dSNp1nOn8P0
*blocks your path* https://files.facepunch.com/forum/upload/574/19016e67-f9a1-4493-a7a8-5ca802e5f94c/image.png you can try to run, but remember you're dealing with a TRAINED walker
This mild bulk is not going well, currently at 95kg, havent put on weight in over a month, have lost 0.5kg in fact. Given this, I'm going to compete in 93kg class and try to cut water before the comp, shouldnt be too hard to drop 2kg of water right? at least 1kg of that is from creatine alone.
So I've been working out for about 2 years now, but I've always had a problem with squats. I'm 6'6, which makes it very hard for me. I really can't go that far down. Anyone got a recommendation? I've tried doing research but haven't found any methods.
What do you guys think of determining loading based on RPE, as opposed to percentages of your e1RM? I can see the pro of RPE allowing more flexible and accurate training sessions, but wouldn't it possibly allow for undertraining? As it's kinda subjective in the load you do each session, compared to picking a target weight due to a percentage of your e1RM.
Is the issue really related to your anthropometry/height, or do you just have mobility issues? Odds are squats will never be your strong suit, but with the proper training you'll still have respectable numbers. Might not be competitive at a top level, but you'll still be huge/strong if you practice long enough. Keep in mind that some people have a hip structure that limits ideal squat depth, ass to grass is not for everyone. https://m.youtube.com/watch?v=Fob2wWEC72s First watch some YouTube videos on squat mobility. Muscledoc and 'juggernaut strength" should have decent videos. Independent of mobility work, range of motion based progression schemes may be beneficial. Squat to a box with controlled decent and moderate load. Practice as normal, then lower the box and inch or two, rinse/repeat. With a lighter load continue to practice going as deep as is comfortable. Practice your goblet squats, going slow and as deep as possible. Use a camera and record your form, look for issues. Share with us or a Reddit community tailored to form checks. Remember it's not a race for numbers. Squats are an exercise to take your time with, you'll be practicing the movement for the rest of your life if you're smart about it.
I think its a good idea once you've been lifting long enough to really be able to feel what the different RPE's are. It should in theory make your workouts more consistent by letting you use lighter weights on days where youre feeling beat up and heavier weights on days where you feel good. That way you can minimise the chances of just giving up a workout on a bad day, and make the most of good days where youre feeling strong.
I think I'll just start paying attention to my perceived RPE while sticking to my current weight targets. Once I feel accustomed to the RPE system I'll transition over to that, because I wouldn't be surprised if it would make my workouts more effective.
A couple pages back, someone said that they overheard someone laughing at them. But I think they may have been overthinking it. Sometimes I'll listen to stand-up comedy or podcasts at the gym because music will get too repetitive. That's when I realized people do not like it when you laugh at the gym. I think they think that I'm laughing at them, especially if I make eye contact by accident. I don't know, take it with a grain of salt. But I remember when I first started working out, I wasn't exactly in shape and I thought people were looking at me or judging me. After some time you realize that everyone is mostly keeping to themselves and no one is really looking at anyone else (unless you're doing ridiculous amount of weights). I'm high af right now so if that didn't make any sense I'll edit it tomorrow.
indeed. For any muscle to get stronger, endurance is necessarily improved. Does anyone really believe that someone who improved their strength in the curl from 30kg maximally to 40kg maximally would not also improve their sub-maximal efforts? Of course they would, but many people continue to believe there is no relationship between muscular strength and muscular endurance. Its just stupid.
Sorry, you need to Log In to post a reply to this thread.