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Gym only has only one deadlift platform and it is not level so one side of the bar rolls a bit away.
i wish i could go to gym or even just go for a run but i have severee anxiety and its annoying because i just want to feel comfortable with myself
i want to build muscle but its nearly impossible
I have anxiety. I go early in the morning or late at night for both outdoor and the gym. You just gotta go. Thinking and procrastinating is making it worse. I find it helps to have a routine so you know what you want to do or just follow a youtube channel workout. Then dont look around in the gym at other people too much. This made my anxiety worse. I just did what i needed to do and i found out nothing bad happened and im alot more comfortable in the gym now
The nearest gym is like 3km away
There's 2 outdoor gyms but they are in a kinda shady area
Im especially scared of going at night
I am trying to lose weight, my boyfriend is trying to put on weight. We started getting serious about our goals a couple of weeks ago.
At this point, we are both pretty exhausted. He is frustrated because he is constantly eating, I am frustrated because I'd love to be constantly eating.
We will pull through, but I just need to vent into the abyss.
I go to a small apartment gym and little by little certain things are disappearing, a 20 lb dumbbell or ankle strap etc. It's definitely a resident in the community as we need fobs for access. I'm just like why steal the equipment though, why can't you just go to the gym and use the shit like we all do
Managed a 6.2 on a practice beep test yesterday. It’s enough to pass the fitness test I need to do, but I still feel like it’s not good enough >:(
Why are the floors at the gym so uneven? I feel silly chasing my dumbbells in between each set
The deadlift platforms at my gym are uneven and it drives me NUTS. I can hear Alan Thrall’s voice in my head going “do NOT move the barbell,” but he never said what to do when *the barbell moves itself!*
There’s a spot in my gym where the concrete is uneven but only slightly and has carped over it. I tripped over it for like months when I first joined. It’s just a slight enough incline that the bottom of my shoe jams up on it.
I have a spot like that around my work and I only ever trip over it when my bosses are near. I feel your pain
Doing dead lifts while having alterior pelvic tilt leaves pressure on my lower back, not sure if it's bad or good in terms of itself correcting or will I just injure myself if I keep going. From outside pov, I now can easily touch my toes where as before I could only touch below my knees. I also can kick way higher with my foot straight.
Still sticking to 70-80kg deadlifts at <70kg bw at 6'3, today done 3 second pauses at start of the lift and felt immense pressure.
Doing the hip flexor stretches and jogging really helps. Once i started jogging the pain i wake up with each morning is almost gone.
Not OP, but what hip flexor exercises do you recommend?
honestly i don't know what they're called. just google hip flexor stretches next time you have about 30minutes to stretch. And go to town try whatever google comes up with. Some of them are easy for me to do and might be hard for you. just see which ones feel comfortable while still giving you a good stretch.
Deadlifts helped my APT due to strengthening of my hamstrings. But most of all hip flexor stretches were what made the biggest difference. Have you seen a physical therapist? After 4 sessions I had a roadmap of what to do to fix it and after 3-4 months I’ve noticed considerable improvement, I no longer wake up with lower back pain
Sorry for late reply, was having a bunch of exams.
I have been to a physiotherapist but only for one, hour long session. He gave me a summarized version of what I should do, in terms of strengthening core and glutes, building strength in squats and deadlifts and stretching. He gave me a time frame of how fast I could fix everything and for the least deviated things just 2-3 months, 4-5 months for making really good strides in restoring pelvic tilt and 8-12 months for getting most of my body in normal.
It's been roughly a month and I can already feel that my lower back has been feeling a lot less tension. My initial comment was still at 70-80kg but I managed to move to 100kg and now feel great, sleeping and waking up from sleeping was tensionless. Everything seems to be progressing really fast.
So close to finally benching 60 kg.
Pulled or twisted something in my back during deadlifts today; happened while throwing the weight on, not during the lift itself. Fortunately I was able to get my topset without any pain whatsoever, and any pain I do get stems from a twisting motion, not up and down.
So that tells me I most likely just pulled a muscle and that I just need to brace better whenever I'm doing any twisting motion, and I should be fine to keep on deadlifting.
It is PAINFULLY obvious who gets their workouts from tiktok and then who gets their workouts from science and actual credible sources. There is no benefit for using a plate over dumbbells for exercises like chest press, it just looks “fancy”.
And for fucks sake, unless you’re certified or the biggest fucker in the gym then please keep your tips to yourself. There are multiple ways to skin a cat, it can’t be “more optimal” it’s either optimal or it isn’t that’s like saying “more perfect”. If it’s already perfect there’s no room for improvement.
Tbh I get most of my workout routine from summer weights when I was in high school football. The ppl working out later on in life are the ones doing the silly shit and generally not knowing the etiquette. That’s my theory.
Squats sucked today. After recovering from a cold, a bad night of sleep, and doing romanian deadlifts while waiting for a rack to clear up, I could only managed 3 wobbly reps a set and needed a solid 3 minutes rest between them before I felt remotely ready for another set. Heres hoping next session will be better.
On the bright side I did manage to max out the leg extention machine. No clue what weight because the machines so old the numbers have eroded away but still, pretty nice achievement for an overall horrid session.
Wait for your body to recover in order to better fitness
Not really a rant but more of a complaint.
I was never one to bitch about genetics, and I do see progress, but it's still a bit frustrating to have wide hips and narrow shoulders. Feel like I need to put on so much more mass for that v taper look. Dem lats need to grow
I feel you. I've always had a pretty narrow upper body. And it doesn't help that my quads and glutes just want to continuously grow. After years though, I'm finally starting to really build a noticeable v-taper. Stick with it, the gains will come
Smashing some great mileage for my weekly runs - then fall off an MTB and now a week+ of no running. Just as I was getting better.
my back hurts so much for the last 3 months and I can't deadlift or squat properly and it sucks
Unless you’re competing in powerlifting I’d recommend switching to a trap/ hex bar for deadlifts. It puts the back in a much safer position and still builds the same muscles.
What makes the trap bar better ?
The handles are alongside your body, you can center the weight further back instead of dragging up your shins. It helps you keep your back more upright and has less spinal activation. The position of the handles alongside your body is a stronger position for grip, as your arm isn’t rotated. Also, the handles are higher than normal barbell height so you start a bit higher. Part of the problem that makes deadlifts hard on the back is unlike most lifts the starting position isn’t relative to any of your leverages.
It’s just a back safer option, if you’re having back issues it’s a way to pull heavy without risking further damage. I twisted a vertebra about five years ago, after that any time I’d go above five hundo I’d get numbness in my leg and some pain down the spine. Since switching to the trap bar I can deadlifts in that range regularly without issue.
From someone who had to have back surgery at age 24 from some improper deadlifts, listen to your body. Make adjustments. You can still put those same muscles through hell without putting your back at risk. Hope it feels better soon.
What was your injury if you don’t mind me asking? I ignored a deadlifting injury for quite some time and it ended up being two herniated discs. Haven’t deadlifted since, so I’m interested in your surgery/recovery process.
It was a herniated disc at the L4/L5 vertebrae. Absolutely excruciating pain for months from the sciatica. I was on really heavy painkillers and even that barely helped. It was bad. Surgery was a godsend though. Relieved all pain and was back to normal walking within 7-10 days and light exercise within a few weeks. Haven’t had issues since then but I’m more careful/mindful of what I do since roughly 20% of the disc was removed (the part that was hitting the nerve) so it’s a bit vulnerable and always will be.
Was it caused by too much load? Bad form? Luck?
Probably bad form. It wasn’t a ton of weight but it was my first time trying it without someone spotting/training me. It’s a great exercise but has a slim margin for error.
What was the weight
Can’t remember, maybe 150-200? In that range anyway. Not a whole lot.
What adjustments do you make ?
Basically I just don’t put anything on my spine anymore, like you do with squats and deadlifts. Instead now I squat with dumbbells or kettlebells as well as Bulgarian split squats, being mindful of the position of my spine. Whenever I see someone doing deadlifts now it scares me haha. I feel like the margin for error leading to injury is so small.
Edit: I realize weights don’t go on your spine with deadlifts, but it’s the pressure on the lower back for me.
Have you managed to get stronger and more muscular and athletic without squats and deadlifts ?
eating a solid three meals a day is just too much work. i leave for school at 7:30, usually don’t eat anything for breakfast, don’t have time to pack lunch, and end up just eating a shit ton of food after i get home. it just feels like i’m losing the muscle i build because i’m not eating enough
Drink high calorie milkshakes. Super fast to prepare 3-5 minutes and super fast to consume (It is way easier drinking 1000 kcal than eating 1000 kcal)
I make mine the evening before and put it in the fridge so that I can take it on the go and consume it on the train to school the next morning.
When I started bulking as the scrawny kid, the first months were pure hell, because neither my body or stomach was used to eat as much food as I did; but I pushed through. Even if you're not "hungry" hungry, try to still get something down. For Breakfast, I don't have a lot of time either, so I make a delicious nutritious blended shake/smoothie instead:
400ml of the fattest milk you can get
1 tablespoon of peanutbutter
1-2 scoops of whey protein powder
70g of oats
It's a solid 700-900 calories and 40-70g protein. It makes it a lot easier to consume food, and it's so f'ing yummy. You got this bro, I believe in you. Also as the other reply suggests, see if you can make any schedule changes that will make it easier.
I was in the same boat till I realised I had to change my whole schedule around eating / cooking. Kind of sucks losing free time but it pays off
I’ve been in and out of the gym for the past 3 years albeit I never truly got into a good routine (around 1 month in for every 5 months out). Ive decided that I’ve had enough and I’m dedicating myself to staying consistent. I would say that I’m a bit more fit than the normal person but nothing too crazy. However, I’ve put on some weight especially around my hips that I’m yearning to see go away which is what leads me to my problem. I do believe that I’m still at the beginning of my gains potential so I want to maximize my muscle growth with a surplus but I also want to see the pesky fat I have disappear and I’m really not sure what to do as I’m not that knowledgeable about lifting I’m general. I would prefer to stay at my maintenance with high protein as I believe it would give me a bit of what I want from each side but I worry that my progress would be too slow.
TLDR: I want to maximize muscle growth as I’m still in my beginner gains phase but I also want to lose some fat I have around my hips. What should I do moving forward?
My 5 cents would be to stay in a slight surplus of calories, and ensure to get enough protein. That way you'd get a decent amount of muscle without getting a majority of fat.
You can also go full bulk mode if you want, to maximize muscle growth (but also gain a good bit of fat), and then do a cut cycle afterwards. That way you will keep 95% of your muscle and shred the fat.
Also, remember to set goals (small and big) to keep you motivated. Grats on being back on the grind friend :)
Just saw this, thank you so much for the detailed reply. I’ve decided to go on a small surplus. However, i’m worried that i’ll gain too much fat and not be able to lose it by the time august (going on vacation) comes around and i’m stuck with a bunch of fat.
Honestly? You kinda answered your own question on this one. Just be consistent and you’ll see the results you want. Pick something you enjoy, (weight lifting, biking, running etc) stick with it for a while and you’ll get there!
I feel like I haven't made any progress for a month, while still being noob and theorically with lots of noob gains to make still and it pisses me off so much. My training max keeps going up as I go above the targets for my workouts, but my overwarm singles don't progress and I even can't hit some heavy singles that I could hit before. When I fail heavy singles that I managed to do easily a month ago it puts me in a fucking shitty pissed off mood for the rest of the workout.
I'll probably forget about this in a couple weeks and break through the plateau, but right now I'm fucking beyond pissed and it's having a bad impact on my motivation. Still hitting the gym regularly because I hate myself but still... it's not as fun as when I could raise my max almost on a weekly basis
Why are you attempting heavy singles that you might fail?
i want big numbers go bigger, makes brain go "yee"
You have eloquently summed up the reason why I lift.
If your training max is updated session-to-session based on your performance in the normal programming (e.g. as a form of autoregulation as in the SBS 2.0 programs), it may not be representative of what you are capable of *at that moment*. If you're currently doing sets of higher reps at lower intensities, you're getting stronger... but you aren't *realizing* that strength as increased weight on heavy singles *yet* -- that will come later when the reps drop and intensity rises.
It's a long game. Focus on what gains you're making now -- new rep maxes, more reps in worksets at some weight, and so on.
You're right, I joined the sbs2.0 program party in /r/weightroom in January and before that I was on 5/3/1 for beginners. Before I could always increase my max because the rep schemes were always 5x5 so I didn't do any work for lower weights with more reps. I gotta adjust mentally to a different program that doesn't immediately show me the results with my 1rm going up.
That's basically the key.
To give you some perspective, I finished W1-11 of my second iteration of RTF around a month ago; I ended up feeling a bit beat on volume (my own questionable recovery choices, likely) and switched to Nuckols's HIHF/Bulgarian Manual. My last squat day on RTF, 465lbs felt like a struggle (even though it moved... *okay*) with an e1RM of 521 in the spreadsheet and triples at 430lbs went like absolute shit. Around the same time, my bench e1RM from the sheet was ~357, but I still had trouble with singles north of 320.
Fast forward to now, and with 27 days of high-specificity (minus a few rest days) I've had stim-free, dead-silent, unhyped daily max squats north of 500, benched 340 a few times with more in the tank, and hit easy rep PRs on 90%+ loads with both lifts -- just because I'm now accustomed to heavy weights and low reps. By the time I get bored with this, I'll barely be able to do a set of 6 with anything above like 70% for a few weeks, but that leaves me primed for lots of very productive work in that range (like the last time, when I went from HIHF into my first iteration of RTF)... and so the cycle goes.
Do you need to handhold that much during the workout or can you just share space and check in now and again with how she's doing? Or maybe just more attention at first to get her started?
Gotta show her some tough love. Sounds like she sees the gym as couples time, whereas for you, it's you-time.
I'll give you my insight. I recently got my girlfriend into lifting. She doesn't like lifting and would rather run and do cardio and circuits. Basically the opposite of me. I made my case for why more strength focused resistance training would help her with her goals - building some muscle and losing body fat - i.e. more muscle means higher metabolism and easier to maintain lower body fat %. I worked out with her during the first few months of her training. I did my own routine, but we shared the same bench and DL platform, but since she's a lot shorter. we used different squat racks. I showed her how to do different lifts, etc. And I helped her work on form. This definitely slowed things down for me but I was making an investment with her and helping her to build confidence so that one day, she wouldn't need me constantly there. I've been lifting for about 8 years at that point. By the end of our workouts together she had made considerable progress and actually learned to like lifting weights. She still prefers cardio, but she still gets her lifting sessions in, even when she doesn't really want to do them. Nowadays we workout at the same time, but we do our own thing. She squats, benches, and deadlifts on her own, occasionally asking me to spot her.
If you want your GF to be ok working out without you, you have to help her become self sufficient. If she's not motivated to workout in general, that's gonna be pretty hard. If the only reason she's working out is because you're working out with her, try to see if there is some type of exercise that she really enjoys and encourage her to do that. It will be easier for her to workout alone if she's enjoying what she is doing and is confident in doing it alone.
Rather then waiting for your girlfriend to come across this and possible be blindsided, sit down and talk with her and let her know how you're feeling. She might still get upset, but it's better to be direct about communicating your problems. That way you at least have the possibility of establishing a way to resolve them where both people feel involved.
My husband and I had the same problem so we just started working out separately. He gives me feed back when he sees something I’m doing that needs help and it’s been great. We used to workout together but it really prolonged things and I like to squeeze in burst of cardio in between sets and it annoys him, so we just do our own thing.
It all began last month when he said “I don’t mean to be a dick… but… I don’t like working out with you.” Lol lucky for him I was feeling the same way.
Ah, yeah, I hear y’a. Sounds frustrating and I don’t think you sound like a dick as long as you’re being respectful in your honesty. I hope you two can figure out a way to enjoy exercise together whether it’s at the same time or not.
Starting my gym routine again after 1.5 Years of basically not working out due to covid. I know that my muscle memory is pretty good, so I hope I‘ll get back to my old form quickly!
Have been pretty nauseous and headachey the last two days because of creatine though, I drink so much but still get such a dry mouth! Ugh
Not sure how you're taking creatine, but don't load it (i.e. take more than the maintenance dose the first week or so). Just take 3-5g per day. You can even split it into 2 doses since it's not something that has to be taken at a specific time. It will take about a month to naturally saturate in your body. Just keep taking the 5g dose per day after that, no reason to cycle off. Also, if you're using anything besides pure creatine monohydrate, you're wasting money and possibly consuming unnecessary extra stuff that could be contributing to your symptoms.
Thanks for the help, I appreciate it.
Thing is, im not loading, just taking a teaspoon of monohydrate per day... maybe I will try splitting the doses for the next few days though!
And I'm not cycling, but I didnt continue taking it once I stopped working out for a prolonged period of time.
Interesting. Are you taking it with a meal? Could be that your stomach is just extra sensitive to it
Yours makes you have nausea? I just bought some kre-alkalyn and man it’s destroying my stomach I’m wondering if it’s the caffeine in it tho. They packed a lot in there 300+ mg but I’m use to having this much caffeine a day so I don’t understand what the problem is
It’s always when I start taking it again, after about a week or so it settles again.
That’s so much caffeine! Im caffeine sensitive, I can’t even drink coffee without getting heavy anxiety, you dose would kill me haha!
Yeahh…. I have a caffeine problem for sure lmao. But I know that’s not the problem because my daily coffee was deathwish coffee and one mug was probably 400mg lol but I swear my pre workout hits wayyy different I’m starting to wonder if it’s my new diet since I’m taking in so much more protein and fiber. I don’t think N.O boosters and kre-Aklyn would do this to my stomach would beta-Alinine?
EDIT: I know I spelled a lot of those wrong but I hope you understood what I’m saying lol
I’m a fan of beta alanine (I’ve been taking it for a couple years), but I recently took it on an empty stomach and was nauseous the entire time I was in the gym. It might not be the same for you though. Who knows.
I wasn’t on an empty stomach I had done eggs before I had gone in.
Like clockwork, I only seem to get the urge to learn cooking cool looking meals when on a cut. Ugh.
My SO likes to watch food shows. Luckily we watch them over dinner so at least I'm putting something in my mouth at the time (but it's not deep fried ravioli rolled in parmesan).
There's this one annoying asshole that comes to my gym and he's the definition of a gym douche. He skips right in front of the dumbbell rack everyday and the day he hits chest, he uses 6 different pairs of dumbells for the flat dumbbell press, slams the weights down after EVERY set and then never re racks so the bench is left with 12 dumbells around it after he is done.
What an asshole!
I didn't know where to ask this, but why is my FFMI below-average? Here is a picture of my body: https://imgur.com/a/rUWJCHM. My FFMI is 18.5-19.
The average man looks like this: https://www.theatlantic.com/health/archive/2013/10/this-is-the-average-mans-body/280194/.
How come I look more "ripped" than the guy from the website despite having a lower FFMI?
That is a hypothetical average *US man* based on CDC data with a BMI of 29 at 69" of height. That height and BMI put him at something like 196lbs bodyweight, which is pretty heavy for his height, and the description puts his waist circumference at 39", which means he's probably quite fat (big surprise in the US, right?).
His FFMI is almost certainly worse than yours.
Keep in mind that FFMI calculations are scaled to your height, weight, and bodyfat percentage. Aside from how estimating bodyfat is generally imprecise on individual measurements (even with methods like DEXA), which may have led you to input an incorrect number, *your height and bodyweight will dramatically affect FFMI*. If you're relatively tall or you don't weigh that much for your height, your FFMI will be lower.
Surely, the calculated FFMI average and the hypothetical average man's FFMI can't be that far apart? And, even if not, isn't it quite safe to say that I look more ripped than the average man in any country? Remember, we are talking about averages here, and the average man doesn't work out or do cardio regularly. I do.
My body fat percentage figure, even if not precise, I believe to be a good estimate. It has been measured at 11.4%, which at least looks about accurate. I don't think it can be that much lower.
Do you have an explanation as to why I weigh so little relative to my height? Is it to do with things like bone density and muscle density?
>Surely, the calculated FFMI average and the hypothetical average man's FFMI can't be that far apart?
If you look at [this](https://ffmicalculator.org/) calculator and scroll down the page to where it lists some reference values for FFMI, notice that there is considerable overlap between suggested "average", "fat", and "athlete/intermediate gym user" male ranges based on variation in bodyfat. We could play with different variables in the FFMI formula and produce a 19-21 score in a variety of ways -- in fact, doing this with the sliders might be an amusing use of a few minutes that illustrates how the metric varies.
> And, even if not, isn't it quite safe to say that I look more ripped than the average man in any country? Remember, we are talking about averages here, and the average man doesn't work out or do cardio regularly. I do.
Sure? Average is a low bar, though, and whether you look more ripped than a collection of random people you'll never meet seems like a waste of mental bandwidth to contemplate.
>My body fat percentage figure, even if not precise, I believe to be a good estimate. It has been measured at 11.4%, which at least looks about accurate. I don't think it can be that much lower.
Probably not that far off. If you can access an inexpensive/free way of measuring (e.g. a BIA scale), you can measure repeatedly under controlled conditions (same time of day, fasted, not around a workout, etc. according to manufacturers' guidelines) and get a trend line going; as long as you measure in the same way each time you get a nice band of values to guess the *range* of bodyfat you fall into.
>Do you have an explanation as to why I weigh so little relative to my height? Is it to do with things like bone density and muscle density?
No idea how tall you are or how much you weigh, but looking at the photo I'd guess you just aren't *that* muscular yet in some bits of your body. Probably legs. It's always legs.
>Sure? Average is a low bar, though, and whether you look more ripped than a collection of random people you'll never meet seems like a waste of mental bandwidth to contemplate.
That's not the point I was making lol. Of course the average is a low bar. What I was trying to understand is why I am, according to FFMI, below that bar. According to [this video](https://www.youtube.com/watch?v=Ca-l6stQbXc&ab_channel=VitruvianPhysique), someone with an FFMI of 19-20 is likely to have never stepped into the gym in their entire life. My FFMI is even lower than that, despite me having a regular workout routine and engaging in loads of cardio-intensive activities. I was trying to figure out the reason for this massive discrepancy between the level of fitness that my FFMI indicates and my actual apparent level of fitness.
>as long as you measure in the same way each time you get a nice band of values to guess the range of bodyfat you fall into.
I've already measured it a few times. It seems like my body fat % is around 10 when my stomach is empty and 13 when it is full. 11.4 is the figure that I get when in my most natural state.
>No idea how tall you are or how much you weigh, but looking at the photo I'd guess you just aren't that muscular yet in some bits of your body.
My height is 177 cm, weight is 65 kg. Idk which parts of my body might be dragging my FFMI down so much. I think my legs should be fine since I play football and cycle, and visually, they look alright as well.
>My height is 177 cm, weight is 65 kg.
This is basically your answer. You're just very light for your height to expect a particularly high FFMI while as lean as you are. Fat *will* push FFMI up a bit because adipose tissue isn't entirely fat -- it is comprised of other things like water, connective tissue, blood vessels, etc.
It's also worth noting the obvious that FFMI isn't the end-all-be-all of how well/poorly you're doing. It may not even be particularly relevant to your goals, depending on what those are.
> Idk which parts of my body might be dragging my FFMI down so much. I think my legs should be fine since I play football and cycle, and visually, they look alright as well.
Neither of those activities tends to be terribly conducive to big, jacked legs. Good muscular endurance? Sure, and you're lean enough to see muscle definition well even if those muscles aren't huge.
Yeah, my main goal is just to have a fit/athletic body type, which I think I already kind of do. I'm obviously not too big on fitness training and bodybuilding ─ I'm perfectly happy just maintaining a healthy physique. It's just that my FFMI made me wonder if I'm doing something wrong and if my workout methods are unhealthy.
The point I was making about my legs is that they don't look disproportionately small ─ in fact, they look about the same relative size as my other muscles. So it seems unlikely that they are the main contributor to my low FFMI.
Because all of this is educated guessing
Or in some cases, uneducated guessing
Finally got a coach who has me recording my top sets to help me with form, and it's actually helping a lot.
I, however, feel like such a chode for recording myself in public.
Best way to fix form is to film yourself. Don't worry about others.
You'll get used to it the more you do it, and the more you take advantage of how footage allows you to review your lifting for form quality, bar speed, etc. It's a very handy tool.
Don't worry about it. Think about the fact that you're paying for a coach so you're wasting money if you can't give that coach info they can use to assist you. Plenty of people record themselves at the gym. As long as you're not setting up ring lights and roping off an area of a public gym, you're fine.
Thank you for that reassurance.
First day my hands were legit shaking from it because I felt so embarrassed.
Moderators have the final say
Time to cut!
I dont get leg drive for bench press. I feel like I am only applying half my total power. Also how tf can I increase my conditioning. I'm dying at 10 reps of squats
Leg drive is difficult to truly learn. Plenty of good YouTube videos out there on how to do it. Check out Alan Thrall or Calgary Barbell.
For conditioning. Start doing cardio. Keep doing high rep sets. You will improve overtime, but you need to be consistent with it. Also reducing rest times in between sets is another way to improve conditioning. Don't go lower than about 3 min for heavier sets, because it will really impact intra-set recovery. Work your way down to shorter rests slowly over time starting with about 5 min rests.
I build my conditioning into my program. I do a calisthenics and DBs/bands circuit before my main lifts. One of the exercises I do is bodyweight squats on a slant board. All sets are AMRAPs. I’ve found that getting 50+ reps on the first set has really helped my conditioning and fatigue when doing barbell squats for higher reps.
I like using the prowler at my gym, I feel like I'm dying a lot less on heavy sets nowadays
Watch Alan thrall’s video on the topic.
Also compare Larson bench with leg drive bench to feel the difference.
Do more cardio for conditioning. Find the one you hate the least and start short and keep adding time.
Had no motivation today when working out. Think I am getting overloaded with stress from Uni. Trying to fight through
I’m at the gym now and your post hit hard. I’m here and trying to get motivated but I find myself just going through the motions. I’m sure I’ll feel great at the end and I’m sure will too.
Felt better today! Only can get better tomorrow
Great news! Let’s go!!!
We got it 💪
I haven't had donuts in years... like it's been 10 years. I had some at my brother's house the other day and now i am craving them everyday 😤
You ever have a ten minute cruller? Ten minutes after it comes out of the oven. Sooner and it's mush. Later and it's just a regular cruller. Ten minutes is perfection. I would bust my cut for a ten minute cruller.
Listen motherfuckers, I'm not trying to look intimidating or anything, but my body structure is such that my arms are perpetually in the "holding-a-basketball-under-each-arm" pose.
It looked like this before I started working out and it has certainly not gotten better after getting a bigger back and shoulders. Now it's like.. my bicep/tricep area will rest comfortably against my lat at a fucking 45 degree angle.
I swear to god, if one more fucking person tells me to relax my arms down to my side, when that's literally the position that requires effort and flexing, I'm gonna give them a piece of my mind.
I hate to break it to you bud, but you sound exactly like what you’re describing yourself as, a Gabe H Coud.
Because of the way my body is constructed of because I don't like people telling me I should twist my arms a certain way? Like, I'm not even big, my arms just stick out and people have been telling me I look like a douchebag since I was in high school for it.
*i’m not trying to look intimidating or anything*
Starts comment with “Listen motherfuckers”
You’re gonna walk around with this hostility when people look at you funny. When someone asks you what your problem is you should simply explain to them you’re physically built different, maybe they’ll laugh but don’t be offended.
This is the rant thread, dude.
I know bruh I’m ranting w u
Solidarity, dogg. To elaborate, I'm 5'7, blond and wispy and used to be extremely skinny, I'm not at all aggressive, I'm just putting it on in the rant thread for comedic effect.
Which makes it all the more annoying when people think I'm trying to look bigger than I am, when in reality my torso is just built like Winnie the Pooh's.
Perpetually stuck in the state of do I cut or bulk, I bulked one time, dirty af admittedly and I'm scared of bulking ever since, gained fat on my biceps I never had before and it's stuck around
Cut until you are happy and then do a very lean bulk eating at just a couple hundred calories above your maintenance.
>very lean bulk eating at just a couple hundred calories above your maintenance.
Couple hundred above maintenance is the general reccomendation for bulking anyways though.
Yes that's why I'm recommending it as apposed to doing what lots of other people do which is just eat as much as they can and end up getting fat.
Since last few years, my knees loudly popped 2-3 times a day while getting up from a sitting position. I started doing squats 2-3 times a week and they don't pop any more. What is going on? Is it related to regular leg exercises or unrelated?
This video explains the cause pretty well: [https://www.youtube.com/watch?v=LiipXSPkseA](https://www.youtube.com/watch?v=LiipXSPkseA)
The TLDW is it's completely normal and nothing to worry about if it doesn't cause pain.
Same with my ankles
Crepitus is super fine and nothing to worry or even think about.
But in the ankles? Never heard of that. On the other hand, I can voluntarily move my ankle "ball" that produces very audible pops. It creeps people the hell out.
Am I a freak?
Idk I had an issue where my ankle would pop every time I would take a step or go up the stairs it was weird, but I don’t deal with it anymore so that’s cool
Mine are the same. I'm forty, they've always done it. It's less frequent since I've been working out - running seems to have helped the most. Now I have a couple pops when I rotate them instead of rice krispies. Hasn't caused me issues other than annoying my wife.
ive worked my ass off to lose weight after a lifetime of being overweight and yes, finally im at a healthy weight. EXCEPT i havent been lifting so a lot of my muscles have atrophied. Im now struggling with eating regularly and building muscle. Calorie counting and keeping track of my macros is giving me anxiety and triggering my old binging habits.
Hang in there bro.
The thing I have to keep reminding myself is that even if I transgressed, today is an equally good day to get back on track. Helped me curb some serious slides I've made and get back on track.
Now, on the calorie counting bit, counters like MFP have helped me figure out what foods satiate me best with the least calories. And if you're satiated, a deficit/maintenance gets much easier. A croissant and a tub of 1kg 2% strained greek yogurt have the same calories. One gets me rolling, the other gets me stuffed for half a day.
Losing weight isn't about exercise, that is just a myth people want you to believe. It is all about calories in and out. A person who is overweight has an eating problem. Control your eating to lose weight.
Yeah, I worked my ass off through fixing my eating habits. Hardly exercised at all. There are many ways to work your ass off, with an eating disorder, controlling calorie intake is fight every single day.
Wish u the best!
I struggled with this a lot too. I did a very similar thing - Lost over 100lbs and was skinny fat at the end. One thing that worked for me is finding some lean protien sources (chicken breast, pork mince etc) and adding them ON TOP of what I'd been eating to lose/maintain without making other drastic changes. This allows you to start gaining a little bit of weight without messing with your routines and triggering old habits (something I really struggled with).
Today somebody had a yogurt with them at the shoulder press machine. (For whatever fucking reason lmao) They opened it and it splashed everywhere onto the ground around the machine. They just left it like that, finished their set and walked away... I had to use the machine afterwards. Thanks bro...
At least you knew it was yogurt.
Scheduling conflict made me have to work out at a weird time before my kid wakes up. He decided to start his day early as well waking up an hour earlier then usual. A true gains goblin. I suspect Freud was onto something about jealousy towards his mother wanting me to look skinny.
Fuck my strange fear of losing the comfort of being a bit chubby🤦🏻♀️
I feel this comment.
I've noticed in myself that once I do great with my diet, a part of me unconsciously or consciously starts to get off track.
The Good thing is that we've noticed this, and therefore can begin to move forward accordingly.
I'm losing weight since beginning of December and every time I break through a little plateau and drop 2-3 lbs, I start eating more because I finally made progress. Then I stall (or go back up 1-2lbs) for almost a week before telling myself again it's time to get serious and reing my shit habits in. It's been pretty slow losing 10 lbs to say the least
My arms look pretty good with the pump. But after i am done working out… they go back to looking normal and small 😢
We're forever chasing that pump. I love Broscience video explaining this, it's hilarious.
Do you have a link for that?
Skip to 1:20 sec mark for gold
That might be one of the best videos I've ever seen
You should search up the Broscience video about small cavles, it's probably my favorite.
Friendly reminders not to crawl or do butterfly strokes in the slow swimmers' lanes at the pool.🥴🥴🥴 also to not use the pool as an extended hangout session with your pal by taking up both slow-ish lanes so you two can talk while engaging in slow breaststroke, preventing everyone else from swimming past.
Why don't you do butterfly stroke. I'm a new swimmer and probably do all these things. I don't crawl cause it's quite splashy but me and my girlfriend swim at a really casual breaststroke (is that butterfly?) and chat at either end 😂
My flat rucksack march was harder today than last year going up a mountain.
I feel so out of shape.
And the first outdoor run of the year was more tiring than it should have been.
Ever since being sick my lungs are more tired ... But I think it's also my fault.
Legs hurt so bad from split squats that the other day I had to count the steps from my car to a building while encouraging myself out loud.
That sounds like a win
If you see someone wearing headphones or AirPods don’t go up and talk to them…..leave them alone.
If you have a question ask your qualified PT at your gym
>If you see someone wearing headphones or AirPods don’t go up and talk to them…..leave them alone.
The only time you should bother someone with headphones on is to ask them how many more sets they have on the equipment they are using (only when they are resting) or to notify them that they are currently on fire.
> notify them that they are currently on fire.
Literally or figuratively?
Literally lol. I don't think someone would mind being interrupted for that
Honestly I'd be pretty siked if someone came up and told me that I'm on fire LOL
You a female?
Can’t hear you!
What if you're dying?
I would rather die than experience social interaction
I call them gym hoppers. People that go to the gym and do maybe 1 set of 8 in one section of the gym and move to the next and consistently do this the full workout.
So I have to 1. Keep track of the equipment they haven’t washed down. 2. Ask them if they are done using something.
So the other day I was working out by the DB’s and a guy had just walked away from the cable machine and started doing bench presses so I went to start my sets at the cable machine. He popped over after I finished my first set and said “can I finish up so I’m out of your hair”. I mean he was as polite as someone could be in the situation but seriouslyyyyy.
Basically people that don’t know proper gym etiquette, it’s annoying.
There's a guy in my gym that does this. I saw him rotating between the squat rack, the trap bar, leg press, and a couple of pairs of dumbbells. I'm dying to just go and take apart his weights on the squat rack when he walks away.
He wears a t-shirt that says "GYM KING" a lot and I think he's let it go to his fucking head.
Supersets and circuit training are nearly impossible unless done with like one set of dumbbells
My rant this week is.... I've lost 45 lbs since October last year. I have 65 to go.
I fucking love working out now, it's so great. Eating better is great too!
But I'm stuck. I've been hovering at 265 for 3 weeks now. I've reduced calorie intake even further. I'm accurately tracking calories, I'm meeting my macros, I'm eating at a deficit while working out 6 days a week on the beginners ppl, in my third week of this program. But no weight loss progress, Fucking frustrated today especially.
Losing weight is all about calories in and out. Working out has little to do with it as an overweight person has an eating problem. You can eat all the calories in a few minutes that you would burn in 1 hour of intense workout.
Im tracking very accurately, and eating at a significant deficit. I don't factor in my excerise either.
Thanks for the reply!
All the best, I hope you do something you can maintain long term as significant deficit is quite a lot unless u have lots of weight. Hope it works well sir
Definitely can maintain this, I'm not hungry or craving foods, it's a positive change I've done. Due to how active I am, my tdee is estimated at 3500/day and am eating 1700.
Glad to hear :)
If you have been in a hypocaloric state for a prolonged time period, than you might think about throwing in a day or two of refeed (+500-1000kcal) to "boost" your metabolism. Either that or do maintenance calories for a week or two than return to the deficit.
This works for me, it might not work for you im just sharing my toughts
Thanks man, I do a cheat day where I track everything and eat up to my estimated tdee once a week. Maybe I'll try a maitenace week.
These are the times cardio is your friend. Do like 3-5 simple bouts of cardio In a week (doesn't have to be destroying yourself hard or anything) and then stop doing it again . Often your body just needs that little push to get through plateus
Worst think you can do reducing calories more you probably cut your calories too much to begin with and you messed up your metabolism. Eat at maintance for a week and then cut no more than 500 calories you will be fine.
Time to hit the cardio
All you people complaining about resolutioners just don't like to be reminded that you also used to be new, used to be slow, used to be fat, used to be weak. It hurts to realize you're not perfect, i know, but don't take your fucking insecurities out on people who are just trying to better themselves. They're trying to build themselves up and you're trying to tear them down.
> All you people complaining about resolutioners just don't like to be reminded that you also used to be new
WRONGGGGGGGGGGGGGG!!!! I don't see myself as the Champion, The Vet, the none newb and never will care to do so.
Not everyone fits in your box. I take pride in being [The Beginner. ](https://youtu.be/nKzK8e9gVr4?t=239). It means I can grow and become whatever I set my mind to.
I am very welcoming and helpful to those I see who are struggling in the gym. I started not knowing how to do a squat. My Professional trainer literally had me go home, sit in a chair, get out of said chair, 100 times after my first session, That was my starting point. I say this with Pride and wouldn't take it away from anyone.
Now the difference is I was flailing around trying to actually work out from the very start. I'm still flailing around :D But have hopefully approved a ton since then. However if I was on a machine I was on it, and when I wasn't, I tried to give it to the next person because that's called being considerate of those around me.
If a phone call came or I wanted to watch a youtube video unrelated to my workout, I would step away from the machine and let others use it. I'm not perfect, I'm a beginner.
We are ranting here. Which is what this is for btw mind you.
You're obviously not the kind of person I'm talking about, since you're not complaining about resolutioners the way the people I'm talking about do. And I'm doing it in MY rant. Mind you.
Do people hate resolutioners or do they hate people who haven’t done any effort to find out what gym etiquette is?
Because hating on the latter is just fine imo
I hate the increased anxiety I feel when the resolutioners start. I hate nothing more than going to the gym it absolutely wrecks my nerves. Can't blame them for it though it's a me problem not them.
They're more afraid of you than you are of them.
good thing, i bought a few of my workout out equipment never set foot in a gym, maybe for like a month tops, running outside 3 times a week, with a barbell, bench, dumbell and yoga mat is all i need.
I hated the gym when i was there, i really started skinny i'm 6'08 was 65Kg then 2 years ago now i'm at 72.8Kg lean muscle, the endless comments of do this, do that, you are not doing enough of that, "why are you at the gym?" probably cause i looked skinny, everyone assumes you don't know wtf you are doing cause you are skinny.
I did a lot of reading and planned my workout, my gym rat friend was like that won't work blah, blah and i was like watch me make it work.
Now i'm much more fit than any of those guys and seriously fuck them, with the progress i've made, i endlessly rub it in their face every time i get the chance to.
fuck my knees
I had tendonitis due to overuse. For 2 weeks i only did light quad extensions to minimize knee usage and tried to move as little as possible aside from cardio and work ofc. This has helped me to fix it, but I think I was lucky that I fixed it in time
Stop standing so fucking close to me there is plenty of space.