Mag-Ort Deadlift Program Party starts this week over at /r/powerlifting

Mag-Ort Deadlift Program Party starts this week over at /r/powerliftinghttps://www.reddit.com/r/powerlifting/comments/4cakup/magort_deadlift_program_party_week_1_of_12/ Hey there. Over at /r/powerlifting we are starting a communal 12 week deadlift program. It's nothing official, just a bunch of lifters performing the same program and recording our progress in weekly threads. If you are interested, head on over, download the spreadsheet and start week 1 this week. submitted by /u/power-lift [link] [comments]

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Am I ready for a Push/Pull Split?

Am I ready for a Push/Pull Split?Am I ready for a Push/Pull Split? My goal was to build some decent strength with ICF and then move on to a more aesthetics focused program. I started ICF about 3 months ago with some nice progress at first but now I don't seem to get stronger any more even after deloading :( The only changes I made to ICF were that I left out the shrugs and cable crunches after a couple of weeks (to make the workouts a bit shorter) and that I swapped the bent over rows for pendlay rows a few weeks ago. Since today I stalled 2 times on Bench Press and OHP and 3 times on Squats. I eat around 3000 kcal and 120-160g of protein a day. Since starting ICF I gained ~4kg. My stats: 181cm (5'11), 74kg (163 lbs), 22 years old, Pics Bench 5x5: 67,5kg (149 lbs) Squat (high bar) 5x5: 92,5kg (203 lbs) Deadlift 1x5: 112,5kg (248 lbs) OHP 5x5: 50kg (110 lbs) Pendlay Row 5x5: 60kg (132 lbs) According to the Symmetric Strength Website I hit the Intermediate Level on almost all of the big lifts. So I looked up the other programs in the wiki but i couldn't find a Push-Pull Split. There are only PPL routines but I want to go to the gym only 4 times a week and I don't need an extra leg day. For me Deadlifts, Squats and Calf Raises are enough for my legs (at least for now) and I think you could easily incorporate them into the Push/Pull days. This is also the reason I don't want to do an Upper/Lower Body Split. So does anyone know a program with only Push and Pull Days (4 times a week)? Here is a routine I tried to build by myself: Push Squat 4x5 BP flat 4x5 BP incline 3x8-12 OHP 3x5-8 Skullcrusher 3x8-12 Cable Tricep Extension 2x8-12 Standing/Seated Calf Raises 4x8-12 Pull Deadlift 4x5 Lat Pull Down 3x8-12 (or Pull Ups) One Arm Dumbbell Row 3x8-12 Bent Over Lateral Raises 3x8-12 Barbell Curls 3x8-12 Seated Incline Dumbbell Curl 2x8-12 tl;dr: Should I stick with ICF a little longer? Can I expect some more gains from it or should I move on to another program? What do you think of my Push/Pull Routine? Any suggestions? Or is there a real Push/Pull Program I couldn't find in the wiki? Thanks in advance! submitted by /u/max2406 [link] [comments]

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Going Green and Low Carb

Is it possible to eat low carb and vegetarian at the same time? Yes, it is! Check out our new mini-guide: Going Green and Low Carb

The post Going Green and Low Carb appeared first on Diet Doctor.

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The Story of Diet Doctor

Something is very wrong – all around the world people are getting obese and hundreds of millions of people are getting type 2 diabetes.

It didn’t use to be like this. It doesn’t have to be like this. We can turn it around. Millions of people already know what has to be done, so all we need to do is to make it simple. This is the purpose of Diet Doctor – to empower people everywhere to revolutionize their health.

Are you curious about how Diet Doctor got started and what our more specific plans are? Here’s our story:

The Story of Diet Doctor

 

The post The Story of Diet Doctor appeared first on Diet Doctor.

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I wrote a guide to help you choose a beginner weighlifting program

I wrote a guide to help you choose a beginner weighlifting programHere’s the guide: How to Choose a Beginner Weight Training Program That You’ll Stick To A couple of weeks ago I wrote a guide on consistently going to the gym that had a pretty awesome response. As part of that response, I had a lot of people ask me about what programs they should start out on. A few people asked in the comments section as well. Now, the /r/fitness wiki has a ton of super useful info, but there are often still posts asking for beginner routines. I think the wiki is a great resource, but it can also be tough to pick a program when you’re faced with so many options. To be clear, I think the most effective program is the one you can stick to. Still, it can be nice to have more information to work with. With that in mind, I wrote another guide (sorry, this one is also long), this time on what you should be looking for in a beginner program. It covers the aspects of a program that help you be consistent, the aspects of a program that get you results, and the types of exercises that a good program includes. Part 1 covers the aspects of a program that help you be consistent: Time: How long does your program take? Complexity: How confusing is your program? Progression: Can you see yourself making progress? Punishment: How do you feel after a workout? Credibility: Do you believe that your program will get results? Reducing time commitments, complexity, and punishment while increasing progression and credibility make you more likely to stick to a program. Part 2 covers the aspects of a program that get you results: A focus on compound exercises Built-in progressive overload Any effective intro program is going to emphasize gradually adding weight to compound exercises. Part 3 covers the main exercise movements that a good program includes: Hinge: Movements that involve bending the hip without much bending of the knees Squat: Movements that involve bending the hip and the knees Push: Movements that push things away from you or push you away from things Pull: Movements that pull things towards you or pull you towards things The programs in the wiki typically have these, but in my experience a lot of beginners sub out exercises that they don’t like. Hopefully understanding exercise categories can reduce that, or at least help pick better exercise substitutions. After that I talk a little bit about unilateral exercises and warm-ups. My guess is that people here will have more opinions about this than they did about my last post. What do you think makes an introductory program effective? submitted by /u/pianoelias [link] [comments]

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Form check - Squat, 250lbsx6

Form check - Squat, 250lbsx6This is my 4th set of 250lb squats. My knees turn in when im grinding super hard for my last rep. I guess this is low bar squat as well. I just put the bar where it feels most comfortable. Any critque for improvement would be awesome. 5'5 142lbs http://sendvid.com/dv9s9sb6 submitted by /u/helladope89 [link] [comments]

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Make sure you look back when you're feeling unsure of yourself. (Pics included)

When you're feeling stuck, frustrated, unmotivated, and start questioning if this is worth it, look backwards.

Last Easter, I did a lot of sitting. I ate more than I should. I let my SO run around after my 2 year old. I didn't have the energy. I didn't want to really move. This year, completely the opposite.

I wasn't going to post any progress pictures here until I reached my goal weight, but today has been a good day. I got a lot of really nice comments, I felt confident about myself, I played with my daughter. And then I saw this picture that was taken today. It's almost exactly like the picture my SO took of me last year. Unflattering angle and all. But the difference, is like night and day. Everything about today vs last year feels like that.

One year progress.

First selfie in a LONG time I'm not ashamed of.

So look back, and see, you've come a long way. Things are changing for the better, and you will see results. You will FEEL results. And it will be the best feeling ever.

Happy Day, Everyone!!

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