Last squat workout of the year went well. I’d been using my old knockoff knee sleeves for years, got the super training X sleeves last month and it’s such a difference. They have a bit more spring than I want but keep the joints feeling awesome.
Anyone here use sarms recently? Thoughts? I haven’t touched anything since test & SD when I was 21. Maybe it’s time
I have a head cold and after 2 weeks of shit nutrition, sleep, and inconsistent training I’m ready for this deload and hit this peak hard
Anyone have experience with the Rogue S4 squat rack? It has 2 separate sides that are not connect in order to save space which is perfect for my garage. I'm thinking about pulling the trigger this week https://www.roguefitness.com/rogue-s-4-squat-stand-2?bvstate=pg:2/ct:r
Have those in my gym on the Olympic platforms. They work for the most part. No safety pins. Relatively stable
I'd call rogue and ask, but I don't see why you can't buy the safety arms and put them on there. Might not be the right shape. 3x3 vs 2x3
Reviews mention that Rogue suggests not to. I might go with the SML-1 instead so I have the spotter arms, not trying to die alone while missing a 1rm
Have you checked Craigslist or FB market place? I got a rack/pull up/dip station with an Olympic bar and weight set for 350.
Spoiler: nsfw not sure anyone here cares about these 2 now/ever but I'm excited for this edit: putting the video in spoiler because the thumbnail is basically nsfw
Just went and got adjusted too but it was my neck. Been grinding through it but I feel instantly better.
Ya I think you're in atl so +1 to looking at craigslist and the like for at least a week or so Got the sml2 with spotter arms, rogue bench, Ohio bar, rogue bumpers totaling 350lbs, rack storage pins, adjustable dbs and 4 stall mats basically all lightly used for 1100. Got a box jump thing the guy made too and after everything was loaded he was trying to get me to take random shit from his garage he didn't want/use
I need help. Never really lifted weights and need help with some kind of program. Will have about 45 minutes each day during lunch. I also need to increase flexibility as sitting behind a desk for years had made me pretty stiff. I would also like to drop about 20 lbs. I am late thirties, play volleyball weekly along with golf and softball when in season. Any routine that would also help me play better would be great.
I would like to keep to no more than four days during the week. I can’t be sure I would stick to working out during the weekend.
Could structure that any way you’d like. Either do full body 4x or do something like Lower body, upper body, lower, upper. Being new to weights you’ll see a ton of progress either way. Keep it super simple. Start your day with some type of squat, bench, or deadlift. Something like 3x5 then move to some bodybuilding accessories like leg press, dumbbell bench, cable row, etc. You want to build your sessions around compound movements that use multiple muscles.
let’s go four days. Other than that I would go with your recommendation for specific exercise, number of sets and reps. I would like to put it in an app so I can track workouts.
Jefit Strong lifts 5x5 are both beginner idiot proof apps. Stronglifts is Controversial if it’s the best, but it does make it easy to be consistent and nails 80% of the basic principles of getting stronger (compound movements, Easy routine, same rep range to measure progress, etc...) I spent ten years reading literature and never doing anything. This last six months I’ve been more consistent than ever in my lifetime about working out. I’m nowhere near where I want to be. I don’t always eat nearly good enough. But I’m doing something which is better than the previous 29 years. I’m stronger than I’ve ever been. My point is just do something and be consistent. Don’t go down a path of stressing over which routine is better than the other. Just follow something religiously and then after you got consistency down you can experiment about all the different routines.
sounds not fun. Hell I don’t know what I could actually do right now. Looked at routines on JEFIT but even beginner routines are 3 set of 10 pull-ups, that ain’t happening right now.
It's a powerlifting program by Jim Wendler. The 5-3-1 comes from the rep scheme that repeats every 4 weeks. ...First week you are doing sets of 5, second is sets of 3, third week you do a set of 5, set of 3 and a heavy single, 4th week is a deload if you want it. I liked it because it was simple and focused on the big 3 (squat, bench, deadlift) + military press. You can google 531 and find free templates online.
I started off with StrongLifts like four years ago and did it for a year. It gets ragged on in here but I was stronger than I’d ever been by the end. Then I shifted into other shit. it just comes down to actually committing and doing the damn things. Be consistent.
5/3/1 has an easy app for your phone. Plug in 90% your max and it will give you the sets and you're supposed to increase every month. I fucked it up by not reading and just assuming(I do this a lot) that you just plug in your 100% max and the sets were quite hard. Still progressed doing this so guess my way worked too. If you're brand new to lifting, I'd watch a lot of videos on technique. There is a really good series that I forgot the name of(sure capstone or bigjrock know as pretty sure 1 of them recommended it) or pretty much anything with Ed Coan.
maybe a dumb question I scheduled an appointment with an orthopedic sports medicine doctor to look at my shoulder. It doesn't really hurt or impair normal activities at all but there's clearly some sort of structural issue that affects me when trying to lift heavy, specifically any overhead or bench press movements. Should I be honest and tell the doctor this, or would that lessen the chance that I get my issue fixed and instead I should tell him that it does affect everyday activities?
Imagine being as transparent as possible will help you the most I've woken up every night for weeks with a back of my shoulder/lat issue. It doesn't affect my lifting at all, massage it every day, rub CBD cream into it, there's a lot worse things in this world but annoying to wake up in pain every night. Even when drinking which has been quite often during my 2 week Christmas holiday from work.
My issue is this perpetual never ending tightness around my waist (my low back but also the very top of my glutes). It’s tight af until I stretch it out a lot or start moving around for a bit. I also have the tightness in my erectors in my mid back. Drives me nuts. Im also looking to switch it up on programs. I’ll probably be able to lift 4x per week.
Had 5 ascending bench doubles with a 3 count pause. Finished with 305 which is a rep PR regardless of variation. One more session, then we deload, then we peak. Feeling in a great place
Best way to ease muscle soreness? It seems the pain is more at the ends of the muscle more than the muscle itself. Is stretching the primary treatment?
I've got 2 weeks before my deload and peak. Things are feeling good. Sets of 3 seem to be my "happy place" once it gets heavy. Biggest goal this meet is to hit that 550 on my pull, which is what I missed at the last meet.
When you start working out you’ll be sore, it lessens over time as your body adjusts. Staying hydrated throughout the day and eating 1g of protein per pound of bodyweight will do you good though.
To add on to the good advice from TDCD eat, sleep, and just keep moving. Inflammation is a good thing from a muscle building perspective so don’t try to ice anything or anything like that. I’d say if you had a day off from lifting go for a 20 minute walk or so and it’ll help. Other than that food and 8+ hours of sleep are the best recovery tools
So far, so good. Next week is an RPE 10 for a set of 2 so that will be the best indicator of how I'm looking for Feb 22.
Finally had enough of dealing with myriad chodes at my gym using the ONLY FUCKING SQUAT RACK IN THE GYM for curls, rows and every non-squat lift possible so I pulled the trigger on a garage gym. Went with rogue for the rack, bar and plates. Got my bench from Rep Fitness. Super excited to get started
I've been wanting to do it for a while and finally said fuck it. I'm deciding on a bench now. I'd like to get an adjustable bench so I can do incline and shoulder press. I know some people hate the gap but I can live with it. Any recs? Looking at rep fitness ab-3100
Right around $2k with the 3100, Fat Gripz, and stall mat added to the Rogue order so I might try to save a few bucks on the bench if I can get away with it. Looking through the accessories and everything else I cam see where this will get expensive if I'm not careful. Adjustable dumbbell set is up next