Wednesday, March 30, 2016

Cable crunches, what's the proper form?

Cable crunches, what's the proper form?I'm confused as some say to keep your back straight and others say you actually have to round your back. submitted by /u/absolutely_vodka [link] [comments]

Recovery: More sleep vs more food

Recovery: More sleep vs more foodSleep and an increased calorie consumption are often mentioned as part of the recovery process for those training frequently. I was wondering if anyone had any tips/thoughts/experiences with how you determine whch you need more of ? For example say an athlete is training 5 days a week, getting 8 hrs of sleep a night, and often talks of being tired. I realize there are many variables at play but I often wondered how peopel judged whether to up ther sleep time or up the calories . submitted by /u/kevandbev [link] [comments]

Question about PPL Split

Question about PPL SplitI am trying out a new PPL split which would normally be PPLPPLR but I tend to do high volume and need more rest days, so I usually rest after every PPL if not days in between when I feel completely wore out. So my question is what do you guys think of doing different excercises on each leg of the PPL..for example on push this day I'll do flat bench b.b. then -shoulder press dumbbell -Then dumbbell inclines -Lateral raises cables Then when the next push comes around I do -Incline bench b.b. -Shoulder press b.b. (ohp) -Flat bench dumbbell -Lateral raises dumbbell And this is just an example ..so basically the movements are being used twice a week but switching back and forth. I only ask because it seems that I can go upwards of 7-8 or even 9 days before doing one specific excercise again. However I kind of like the idea because I'm still training the same muscles, with same intensity, same volume, but I get to better several different movements.... Thoughts? submitted by /u/swalton7752 [link] [comments]

Variable Knee Cracking on Squats, Sometimes Painful

Variable Knee Cracking on Squats, Sometimes PainfulHi all, my knees crack almost every time I bend them even without a load placed on them. The issue is not typically painful but they limit my range of motion on back squats to about parallel at best due to strain and discomfort (building up as I lower and approach the actual crack where it is relieved after an uncomfortable knee shift, until the next knee bend). It does not seem nearly as bad or in some cases even existent on front squats and usually have no problems going ATG. I'm 6'5" with very long legs (about 60% of my height from floor to hip) and squat high bar usually with a wider stance (like a power squat) which seems to help slightly. I have tried SBD knee sleeves with little help. I always warm up, typically on a stationary bike for a few minutes before doing static + dynamic stretches of the quads, hams, hips, glutes, calves and periformis with emphasis on the first three. This is followed by bodyweight squats, then bar, and so on until i reach working weight. I have recently tried rolling out my thighs with a plastic rolling rod which seems to have great positive but temporary effect and still does not completely eliminate the issue. I have been told by multiple physical therapists that my flexibility as above average for the most part with the exception of my hamstrings which are aggressivley tight but improving and seemingly yielding no effect. The issue is of concern because it is exacerbated by speed as well, I'm worried I will blow out my knee if i squat too quickly. It's very painful afterward if I try. Sorry for the wall of text but I'd really appreciate the feedback :) submitted by /u/Lander21 [link] [comments]

Hitting those protein macros!

Hitting those protein macros!Hey Fittit. I've lost 60 pounds of fat, while retaining my muscle, however I'm noticing a decent plateau. I consulted a friend and he informed me to adjust my macros. Prior they were 40% c 40% p 20% f (1400 calories) I am planning on changing my macro's to: 1600 Calories 120g Carbs (25%) 220g Protein (55%) 36g Fat (20%). However, I have an extremely hard time hitting the protein level without going over on carbs or fats. Here's my basic diet: 2 Scoop - Protein Shake twice daily. 240 Cals each 6g carbs 50g protein 4g fat 5 Eggs: 390 Cals total 30g protein 3g carbs 26g fat 6oz Chicken Breast. x2 276 Calories 51g protein 6g fat Total: ~230g protein x (4cal per gram): 920 cals ~18g carbs: x (4cal per gram): 72 cals ~46g fat: 414 calc Total: ~1400 calories. What I can do in this situation is probably up my carbs with my chicken. A cup of white rice or such. Thoughts, suggestions? Body Stats: Height: 5'8" Weight: ~195lbs Age: 21 BF %: I'm guessing like 25% Pics submitted by /u/Default-G8way [link] [comments]

I need to squat with a really wide stance. Is there anything wrong with this?

I need to squat with a really wide stance. Is there anything wrong with this?I've always struggled to squat with my feet at shoulder width. I am unable to get parallel, my knees shake everywhere, and I feel really unstable generally speaking. However, widening my stance (maybe 10 inches wider than my shoulders) seems to correct all these issues. I can get really good depth, I feel stable and my 1RM has gotten up to 265, when it used to be stuck around 155. Besides me looking like a sumo wrestler, is there anything wrong with squatting like this? Is there anything specific that would indicate why I can't squat with a normal stance? I do have quite a few flexibility issues, but I'm not sure what I should work on. submitted by /u/Peckerdick [link] [comments]

Cycling ang good physique?

Cycling ang good physique?Hello. I have a bike, I'm riding quite a bit, but I'm concerned about my overall physique. If I will ride a lot with my bicycle I won't build overall good looking physique? I don't know if I should train a lot for cycling, because I really don't want to have weak upper body like almost any cyclist... Could someone give me advice about cycling and weight lifting both at the same time? submitted by /u/Magahaka [link] [comments]

My running endurance sucks; any tips?

My running endurance sucks; any tips?Hey guys, I'm very new to this subreddit, and to the whole "being fit" thing in general. I am not overweight (nothing wrong with being overweight, just trying to add some background info) and have been going to the gym twice a week for a month or two, and I have started to see some changes (arms are bigger, chest is getting bigger, etc.), however the only thing holding me back from looking better is my weight, and I am eating better now and cut all the sweets and drinks except for water. But, I want to do more and I know running more would help significantly, and the only problem is that I can't run for very long without feeling exhausted. I usually run on 9km/h and feel very tired after about 10 minutes. Does anyone have any tips on improving endurance? Or is the only solution to keep running and my endurance will gradually improve? I apologize if I asked a stupid question or if I missed something in the sidebar regarding this. Thanks! submitted by /u/Confused_Midget [link] [comments]

How to deal with sleep well after squats?

How to deal with sleep well after squats?Asking a question because I could not find an answer in the Wiki. Ive started squatting a few months ago, and ive been squatting 135 lbs, deadlifting 175 lbs. The exercise is very good and i understand the doms that comes the morning after. I generally go to the gym around 5pm after work and sleep around 11pm. My problem is that I have some really bad issues with sleeping at night after squats. For the longest time before falling asleep, its uncomfortable regardless of my sleeping posture. It doesn't feel sore like a doms, just straining feels in the legs. I constantly change the position of my legs to find whatever position is comfortable until i start to wonder what the fuck am i doing. this really bothers me before i go to sleep because it just feels uncomfortable and makes me restless. Its pretty frustrating to go to bed at 11 and actually sleep around 1 just because that's when i am too tired to even notice the strains. Maybe its also because I am a sensitive sleeper.. Did anyone else go through this issue before? submitted by /u/siegetank70 [link] [comments]

What is the best 2 day a week program?

What is the best 2 day a week program?I've been going to the gym twice a week with my dad since that fits his schedule. I have some Dumbbells at my house and a bench that I use on some days when it's not gym day. What would be the best program that I can follow at the gym to make the most out of my time? I'm a beginner so I would prefer a non-complicated program. Thanks. submitted by /u/terice1 [link] [comments]

275lb Deadlift Form Check

275lb Deadlift Form Checkhttps://youtu.be/ctPfpKqXPRA?t=17 Only managed 4 reps for this set. Other than not keeping my head neutral with my spine is there anything that is noticeably wrong? Also have problems with my left elbows supination, so it took me a little bit longer to set up that arm using mixed grip. submitted by /u/nomnomsouls [link] [comments]

15 IF diet, bad idea?

15 IF diet, bad idea?been going to the gym for 2 years on and off,didn't really care about diet until few weeks ago. I lost almost 40 pounds and did a dirty bulk to gain 20 pounds. Roughly at 180 lbs 5'10-ish and high 20s for body fat %, wanna cut about 20 pounds now and I wanted to know if IF dieting will be ok for me, thank you submitted by /u/MachinegunPoopy [link] [comments]

Preparing for Altitude

Preparing for AltitudeHello Everyone, In about a month I am going on vacation to a high altitude area (9,000ft or 3,000m). This creates a problem as I live at maybe 100-500ft (30-150m) of altitude. Aside from going to the highest place near me and training there on the weekends, how would I prepare for this in a normal situation? For my situation, it is our busy season at work and I am working 65-70 hours a week. I leave for vacation after busy season ends. Currently, I try to mountain bike on the weekends about 8 miles on my normal route. I was thinking of starting to ride my bike to work (3 miles/5km each way). I am not a huge fan of running, but if that is what it takes to not be crippled at that altitude, I can. Any advice for what I can do to prepare? Upon arrival, I will have a day to adjust to the altitude before all the sightseeing happens. Any advice on how to spend that first day to adjust to the altitude? submitted by /u/Reddragonsky [link] [comments]

After a year of healthy living I'm up 40 lbs and my testosterone levels up 200 points.

After a year of healthy living I'm up 40 lbs and my testosterone levels up 200 points.All thanks to this subreddit. My program is protein and vegetables every meal wit some carbs. Only drink water and milk. And I've been doing 5x5 strong lifts with some accessories. M 6'0 ft and 185 lbs. my starting weight was 145 lbs and test level was 400. Now I'm at 608. I feel great and this was a great discovery. It's only gonna push me harder knowing I can change my shit itf I really put the work in. I'll be moving to a body building sit here soon. I'll post before and after photos when I'm fully satisfied. Keep going people it's worth all the discomfort. submitted by /u/johnnyzissou [link] [comments]

High Bar Squat Form Check

High Bar Squat Form Checkhttps://www.youtube.com/watch?v=bO9BAymXOTQ This was my final set, so I was definitely fatigued. I know I don't go below parallel... I've got a knee issue and my Physical Therapist said to stop going below parallel. I'd appreciate feedback as I get such mixed feedback from the local gymbros and I've been enjoying learning how to squat. submitted by /u/colinbradleyjones [link] [comments]

How bad is alcohol really for building muscle?

How bad is alcohol really for building muscle?I've just started lifting about a month ago and I'm already seeing some decent results. I'm a 21 year old junior in college so I drink pretty often, anywhere normally from two-three times a week, sometimes even four. I know its generally unhealthy, but am I wasting my time working out if I don't change my habits? submitted by /u/kooldood94 [link] [comments]

Stronglifts 5x5 good for beginning lifters?

Stronglifts 5x5 good for beginning lifters?Hey guys, just downloaded the Stronglifts 5x5 app, and it seems promising. I've been doing the dumbbell stop gap program, and I have barbells readily available, so I'm ready to move on. Did anyone start fresh on this program? submitted by /u/PanthersEdge [link] [comments]

Scale number is not changing but body shape seems like it did?

Scale number is not changing but body shape seems like it did?Please go easy since English isn't my first language. My goal is to lose weight. I've been working out for a month and my weight has stayed the same. However, my friends and I have noticed that my body shape has improved. Is this still possible? Am I still on the right track even though my weight isn't changing? submitted by /u/lxnxb [link] [comments]

PPL program clarification help

PPL program clarification helpSo I'm following this program: here -And one of the parts i had a question on was about this I may be overthinking her but does this mean Only two sets and one of the sets will be as many reps or 2 sets with only 5 reps then another set with as many reps making it 3 sets? Wont be a huge difference maker I guess but I was just curious about it. Also, the program doesn't have any ab work because most compound movements like bench,squat and deadlift do decent work on the core. If i was to want to add small ab exercises (forearm work too) to fit in at the end like cable crunches or something simple, which day would be the best to fit it in for? (Everyday, doesnt matter. Every other day starting on your first day etc. not that big of a deal either) All responses are appreciated thanks! submitted by /u/huntsl0 [link] [comments]

Is starting a new cutting phase a good time to also deload -- or the worst time?

Is starting a new cutting phase a good time to also deload -- or the worst time?It seems like a convenient time to kill 2 birds with one stone but I hear you shouldn't drop weight unless you have to during a cut to avoid muscle loss. What do you guys think -- deload during a bulk, or during a cut? submitted by /u/fpuen [link] [comments]

Finally hit my goal weight!

Finally hit my goal weight!My whole life I've been the skinny kid and I decided to start working to change that. I'm 6 feet tall and used to weigh 145. I've gotten up to 160 since I started and my goal was to hit that by the end of the semester, which I have done. I'm proud of myself. New weight goal is 170 by the end of summer break. If people want to know more just ask! Idk if I'm posting this to the right place but there you go. submitted by /u/z90popyz [link] [comments]

Workout tracking app like Stronglifts 5x5?

Workout tracking app like Stronglifts 5x5?I'm making a transition from a SL based workout to a PPL routine. Ive been using the SL app and I absolutely love it. But now that I'm changing routines I was hoping to find something comparable but more customizable. Basically I'm looking for: A simple interface A built in rest timer Gives me a warmup weight progression Tells me which plates to put on the bar Records all my workout (in a cloud would be preferable) Now obviously I can do all this stuff using separate apps and I can just do the adding on my own, but I like being lazy when I work out! Using an iPhone by the way. Thanks! submitted by /u/Phunkie_J [link] [comments]

Question about cutting for the first time.

Question about cutting for the first time.I've been working out for about a year and a half now. I never paid too much attention to what I ate, and often drink on the weekends. However, a couple of weeks ago I decide to lose some fat so I can get more toned. I'm happy with my current muscle state, just want it to show more. I'm 5 foot 7, 172 pounds. I'm tracking my calories though Myfitnesspal, it has me at 2010 calories a day, and for about 2 weeks I haven't gone over. I do strength training Monday-Friday, and recently I've been doing cardio afterwards. I've been told that I shouldn't be doing cardio after I lift, only on the weekends, as long as I'm not going over my calories. But I figured if I'm doing cardio afterwards, I'm burning more calories, so I'm losing more weight? Long story short, should I be doing cardio after lifting on a cut? submitted by /u/Im_At_A_10 [link] [comments]

Losing weight from not working out.

Losing weight from not working out.I can't and have not been able to workout for 1 month. I've lost 10lbs partly from not eating as much, but I'm wondering at what point I've started losing muscle too. Also, Does anyone have any ideas on what I can to do stay "active"? Here's my predicament below: I am an avid athlete. Trail running, swimming, surfing, mountain biking, lifting, cross fit etc. I had a nose surgery a month ago and was not able to workout for 2 weeks. As soon as I was given the go by my surgeon I went back to lifting lightly (not cross fit) and swimming. 5 days in I got pneumomediastinum which is essentially abnormal presence of air in the middle of the chest, between the lungs. I'm not sure if it's related to the surgery, the timing is strange, regardless I am back to not working out. I was told to avoid any chest or abdominal pressure. I go on walks now, but when I'm out of breath my chest begins to hurt. I'm bored out of my mind & recommendations would be appreciated. submitted by /u/thisisduckinggreat [link] [comments]

Orange triad cycle?

Orange triad cycle?I'm taking orange triad and it states to take it on an 8 week cycle,which I find odd. This is the first I've heard of a multi vitamin having to be cycled. Is anyone taking this constantly and not cycling? Should I be cycling it? submitted by /u/Bonjourdog [link] [comments]

Neuro Fatigue?

Neuro Fatigue?I'm dealing with some significant shoulder pain, MRI negative, and the primary finding is that my infraspinatus is atrophied and causing shoulder instability. PT has had me doing isolation exercises, and I'm rapidly hitting a wall of neuro fatigue -- a couple of reps and the muscle just quits responding, no burn, no pain, no soreness - it just quits for a while. PT says there's nothing I can really do except keep working at it, but I'm wondering if anyone else in fitness has hurt a nerve and rehabbed and has anything to add submitted by /u/j-aubry [link] [comments]

How are you supposed to "cut to abs" if you have to bulk to gain muscle?

How are you supposed to "cut to abs" if you have to bulk to gain muscle?I've heard you can't lose weight and gain muscle but I've also heard cut to abs which getting abs (soon) is my goal. How are you supposed to get abs on a deficit? submitted by /u/Sham129 [link] [comments]

No longer feeling the burn...

No longer feeling the burn...However, I am increasing my muscle mass, strength, and capabilities. I was injured and took a few weeks off, and returned today, setting a new PR in my leg press. Never felt the burn, though. Just feel my muscles getting tired and my heart rate increase. I'm getting results, I'm improving, so that's fine and I know I'm doing something right, but I can't find any real information online that would describe why I'm getting these results despite feeling NO pain during or after my workout. What do you think? submitted by /u/TaraMcCloseoff [link] [comments]

App for reminding me of rest periods

App for reminding me of rest periodsHas anyone found an android app that you can press a volume button and it will start a timer that will record a rest period? For example, I hit the volume button, a 90 second timer starts, when 90 seconds is up, the app will make a sound in my ear buds to tell me it's time to go again . I tried searching and talking stopwatch is as close as I got. submitted by /u/TraptInTime [link] [comments]

Mass gainer/Creatine?

Mass gainer/Creatine?Hey guys, I'm currently 5'8" 150lbs. I'm eating 2500 calories daily, with my only supplements being musclepharm combat power that I only take after a work out. I'm running a PPLPPLx six day split and it's hard for me to eat that many calories in a day. To fit it all in, I usually end up eating fast food just to hit my calories mark. I've noticed I'm gaining some extra fat that I don't want so I'd like to not eat fast food as much. Some people say mass gainer isn't good for you, but can anyone verify? It seems like a good way to quickly get some calories and protein. Also, is creatine advisable? I do a lot of volume (usually in the gym for an hour and a half - 2 hours) and not seeing too much gains. Thanks! submitted by /u/gunnitnoob [link] [comments]

Guys I went backwards and I need a bit of advice

Guys I went backwards and I need a bit of adviceSo during my high school years I discovered my love for fitness. By the time I'd turned 16 my weight had gone from 265 to 170. From there I was able to get my weight back up to around 230 From lifting heavy and eating clean. Unfortunatly the late teens and early 20s are when mental illness chooses to rear its ugly head. I spiraled down into depression/anxiety/and all of the other problems that come with it. At this point in my life is when I genuinly began to realize how terrible depression is. Even though I was constantly working out, eating healthy, having a solid job, going to school, having a loving family, and being "happy" with life the sense of darkness and dread was just impossible to bear. I went from being able to do pull ups with 50lbs around my waist to barley being able to pump out 8 or 10. My fastest mile time was 6:05 and now I'm sure I'd feel like dieing after running a 9 min mile. Luckily I have The world's most amazing doctor who was able to asses that there is something wrong with the way my brain was working. Lack of serotonin is a bitch. I was able to get on a anti depressant with The only drawback being... Well a lack of a libido, and to be honest it's not that big of a deal. I still like to have sex, just my mind isn't saturated with it. The point is for some reason I feel lost. The most annoying thing about all of this is Even though I'm able to step back and objectively look at everything, it just feels like a huge wall is preventing me from taking the last step to getting back into my uber fitness lifestyle. I just don't know how to get back into it. I'm afraid I'll set goals that I'm unable to attain and discourage myself. All I'm looking for is anyone else who's been through something similar and can maybe pass me some wisdom. I don't want to go through life like everyone else. I want to be healthy and fit and strong. TL;DR: Depression sucks. Help. submitted by /u/sodamethod [link] [comments]

I really need a lifting regime or some training advice of some kind.

I really need a lifting regime or some training advice of some kind.So, I'm a 17 year old male, I weight 167lbs and I'm 6'1". From mid-October through February I swim on the varsity team and have been since my freshman year and I am genuinely good (8th in the state in my event). I have broad swimming shoulders and decently muscular back purely from swimming. I began lifting consistently after my sophomore year (I'm a junior now). I would go about 3-4 times a week and really just work my upper body (bad idea, I know). I got a little stronger but not a whole lot. I would try to increase weight a little bit every week or two and would try to get 3 sets of 8-10 while benching. Now I've been going with some friends of mine who are toned, pretty ripped, and just noticeably built and muscular (not hulking). That's my goal. I want to be visibly muscular, lose the little layer of fat I have, and be toned, not bulging with muscle, but "ripped" I guess. I really don't know how to explain it! I know it's a bad example but I want to have either the "ottermode" or "athletic" body you can see at this link: http://ereidmiller.com/men-body-types-chart Im currently somewhere I between the "skinny fat" and "ottermode" ones (again, I apologize for the dumb chart but I'm not good I explaining this). Here are some random things that you may want to take into consideration: I eat plenty, but I don't over eat too often. During swim season I do over eat but not off season. I'm also striving to get to 100 push ups, right now I can do 25... I do them every day with Wednesday's and Sunday's as rest days and I just try to max out on push ups twice. I also to pull ups at the gym, I can do 7 in a row and normally try to do 3 sets of 5. With regards to my body, I have awkwardly long legs and I a short torso with large orangutan-like arms (kinda weird). I'm not unfit or not athletic, I just want to be...hot, ya know? submitted by /u/ASush [link] [comments]

I just went to the gym for the first time and it felt pretty great!

I just went to the gym for the first time and it felt pretty great!I don't know if this kind of post is allowed, but I just wanted to share my experience and maybe motivate someone who's in the same boat as I am. I've been wanting to work out for a while but just kept making excuses. When I saw this post two weeks I ago, I thought "Wow, this guy started out like I am right now and looks like a friggen viking, that's insane". I left a message and the next day like 5 people PM'd me answering my questions about how to start, what to start with etc. and motivating me to just. go. for which I am very thankful! So I did my research on the same Stronglift 5x5 program /u/jillesme did, watched video's on proper form and technique and just tried to memorize it (also downloaded the app). Remembering this post I said to myself "take your gym clothes with you to college and you will have no excuse to not go." So I signed up for a a free trial run-thingy at the gym, went in and immediatly started looking for the rack-thing to do my first set of squats, followed by the benchpresses and then doing barbell rows. To be honest, I was a little nervous at the beginning. Everybody was lifting these much heavier weights and I just had to start with an empty bar, probably not with the best form and all. But after my first set, that nervous feeling disappeared and I realized that indeed, nobody really gives a shit about what you're doing and how much you're lifting. You gotta start somewhere, right? I'm currently weigh 66kg (146lbs) and am 189cm (6'2") tall (which is really skinny). My goal is basically to just look fit enough to not be self-conscious anymore when I take off my shirt at the beach or anything like that. After that, I will just keep working out and see where that takes me. Thanks for reading. submitted by /u/MereGoodSamaritan [link] [comments]

Just started workingout looking for feedback on my routine

Just started workingout looking for feedback on my routineApologies if this belongs somewhere else or belongs in the monday thread, 20 male, goal is muscle gain.I just starting working out about 2 months ago and recently started getting a bit more serious about it. After some reading in this sub I changed my routine from mostly circuit sets to consecutive. I liked circuit a bit more since i was always moving compared to boring brakes of consecutive sets. Anyways heres my upper body workout: biceps 1/ 10reps chest 1/ 8 reps biceps 1/ 10reps chest 1/ 8 reps . shoulders 1/ 10 reps triceps 1/ 10 reps shoulders 1/ 10 reps triceps 1/ 10 reps . biceps 2/ 15reps chest 2/ 20 reps biceps 2/ 15reps chest 2/ 20 reps . shoulders 2/ 15 reps triceps 2/ 10 reps shoulders 2/ 15 reps triceps 2/ 10 reps And then I repeat the whole thing 3 times for a total of 6 sets for each exercise. Takes about an hour. I do basically the same thing for back and legs. I just exercise at home with a few weights which is why i lack different types of exercise What can i do to improve my routines ? should i just stick to consecutive sets with ~3mins brakes in between? submitted by /u/being_inappropriate [link] [comments]

Newbie looking for an intermediate program.

Newbie looking for an intermediate program.Hey fittit, I've (M, 205) been doing ICF for about 6 months now and have started to plateau on my lifts. What program(s) would you guys recommend I do next? I'd like to continue with a body building routine, but am interested in programs like Madcow and Greg Nuckols' stuff as well. What would you guys suggest for size and strength? Thanks! submitted by /u/gnippa [link] [comments]