By RoyalJCC Go To PostI'm always open for advice.Don't replace it. Do rear DB raises for rear delts. You stated you wanted better shoulders and the way to get them naturally is to get stronger. To get stronger you need to lift heavy.
I can see why you can consider it dangerous. What exercises should I replace it with?
And going heavy is not my main goal now. Hypertrophy season until January - focusing more on time under tension than heavy weights (correct me if wrong)
By Cooter Go To PostDon't replace it. Do rear DB raises for rear delts. You stated you wanted better shoulders and the way to get them naturally is to get stronger. To get stronger you need to lift heavy.Getting strong and having mass is quite different. I'm ok with mixing my hypertrophy training with some strength training but actually want them to be bigger first and then (when cutting) focus more on strength training.
Of course one doesn't exclude the other.
So hopefully we can get more fitgaffers over here but I'm thinking we should preserve the Fitness OP information and bring it over here.
By RoyalJCC Go To PostGetting strong and having mass is quite different. I'm ok with mixing my hypertrophy training with some strength training but actually want them to be bigger first and then (when cutting) focus more on strength training.That's what I'm saying though, to get mass you need to get stronger and grow the muscle. Hypertrophy for size works great when you're on PEDs but the most effective way to get size naturally is to get stronger.
Of course one doesn't exclude the other.
By RoyalJCC Go To PostI'm always open for advice.
I can see why you can consider it dangerous. What exercises should I replace it with?
And going heavy is not my main goal now. Hypertrophy season until January - focusing more on time under tension than heavy weights (correct me if wrong)
Definitely seconding cooter with the "no behind the head OHP" reco. As for what to replace it with, is there a certain put of your shoulders you need to improve? The accessories you do should be targeted...improving areas that need improvement
By Cooter Go To PostThat's what I'm saying though, to get mass you need to get stronger and grow the muscle. Hypertrophy for size works great when you're on PEDs but the most effective way to get size naturally is to get stronger.Ok ok. So you recommend me doing less reps but with more weight? In every exercise?
By RoyalJCC Go To PostOk ok. So you recommend me doing less reps but with more weight? In every exercise?Not everyone and not every time. Why not rotate heavy days and lighter days. Hit your shoulders heavy and then the next shoulder day come back light and keep rotating. But yes, start light with higher reps on heavy days and each set decrease your reps and increase your weight until you get to the 3-5 range. When there aim for 2 or 3 sets of 3 reps. Exercises like DB raises should always be kept light and higher rep because these are more for joint health and repetition. Other exercises like ones for arms and calves should also be kept lighter generally. All the major compounds (squats, DL, OHP, Bench) can be worked heavy for the best results.
By Cooter Go To PostNot everyone and not every time. Why not rotate heavy days and lighter days. Hit your shoulders heavy and then the next shoulder day come back light and keep rotating. But yes, start light with higher reps on heavy days and each set decrease your reps and increase your weight until you get to the 3-5 range. When there aim for 2 or 3 sets of 3 reps. Exercises like DB raises should always be kept light and higher rep because these are more for joint health and repetition. Other exercises like ones for arms and calves should also be kept lighter generally. All the major compounds (squats, DL, OHP, Bench) can be worked heavy for the best results.And by rotating you mean weekly?
By RoyalJCC Go To PostAnd by rotating you mean weekly?Depends. If you have a schedule where say Mondays are shoulder day then yes, rotate every week. I don't do day specific muscle groups so I may lift shoulders on Monday and then again on Saturday. In this case Monday would be heavy, Saturday light, and then maybe Wednesday heavy again.
Checking in. Cycling session today but squats and swimming tomorrow! Eager to get back under the bar again.
Thanks for the heads-up on this thread, Nelo.
Thanks for the heads-up on this thread, Nelo.
By Szu Go To Posthello….The old men are up too early apparently
By mdsfx Go To PostThe old men are up too early apparently
I don't care if you run marathons, I'll chase you down with my walker.
By Szu Go To PostI don't care if you run marathons, I'll chase you down with my walker.I was including myself in that comment lol. Speaking of walkers, I've had people pass me pushing kids in a jogging stroller during a race. "Are you trying to run fast? I'm just out for a walk with my toddler..."
Good to see you two! Bum, Sean, FE, Szu, and Mikey! Things are falling into place. Thought I lost you guys for a while.
By mdsfx Go To PostChecking in. Cycling session today but squats and swimming tomorrow! Eager to get back under the bar again.Np let any other fitgaffers know to head over here if you can. I already account suicided since 10 mins per pm was taking way too long.
Thanks for the heads-up on this thread, Nelo.
By Cooter Go To PostDepends. If you have a schedule where say Mondays are shoulder day then yes, rotate every week. I don't do day specific muscle groups so I may lift shoulders on Monday and then again on Saturday. In this case Monday would be heavy, Saturday light, and then maybe Wednesday heavy again.I work every day except weekends. Rotations are not exactly something feasible, no?
Today was chest day. I did hit heavier weights and I can see it working.
I have to study a little bit more about this.
By RoyalJCC Go To PostI work every day except weekends. Rotations are not exactly something feasible, no?Nice work. The common misconception is that you lift lighter with more reps for size and heavier with less reps for strength. Just focus on getting stronger and the size will come plus there is no rule you can't do both.
Today was chest day. I did hit heavier weights and I can see it working.
I have to study a little bit more about this.
I’m glad I worked out yesterday but only (barely) managed to get a set of light squats in cause I was exhausted. My body didn’t want any of that.
I feel a bit more rested today so hopefully upper body workout will be better.
I feel a bit more rested today so hopefully upper body workout will be better.
reilo those psoas stretches come in handy. good look.
felt miserable af at work yesterday and i did them for about an hour at home last night. slept like a baby and no pain today
felt miserable af at work yesterday and i did them for about an hour at home last night. slept like a baby and no pain today
Threw my back out a week ago (happens once every year or two) and it's taking me longer to get up and running (no pun intended). Before this event I had been consistent in working out 4 times a week for a couple of months, with about 30 min on the treadmill each time. What are some stretches/exercises I can do to get my lower back to loosen up. I have a stress test at the cardiologist tomorrow precautionary and it involves the treadmill. Trying to get lose for that if nothing more so I don't have to reschedule.
I can walk, I can bend, pretty much all of the daily tasks. But lower middle of the back just isn't giving me the flexibility I need to comfortably run like I'm use to.
I can walk, I can bend, pretty much all of the daily tasks. But lower middle of the back just isn't giving me the flexibility I need to comfortably run like I'm use to.
Simple question: How much cardio should one do per week for moderate weight loss? Joined a new gym and its very close to home so I'm hoping to go after work more often.
By Mammoth Jones Go To PostSimple question: How much cardio should one do per week for moderate weight loss? Joined a new gym and its very close to home so I'm hoping to go after work more often.
It's really simple. Just go and hit the treadmill, stair-master, and elliptical.
By Mammoth Jones Go To PostSimple question: How much cardio should one do per week for moderate weight loss? Joined a new gym and its very close to home so I'm hoping to go after work more often.Depends on your quantity and quality of caloric intake I'd imagine.
For what it's worth I think that high intensity interval training is optimal for weight loss.
On a treadmill I usually warm up with a brisk walk for a few minutes, speed up to a moderate jog until the 15 minute mark, then I alternate between 1 minute at a run and 2 minutes at a brisk walk/jog. I do this until I hit the 30-35 minute mark depending on how I'm feeling.
By Mammoth Jones Go To PostSimple question: How much cardio should one do per week for moderate weight loss? Joined a new gym and its very close to home so I'm hoping to go after work more often.Edit: Beaten!
Adding in exercise is a great place to start, but counting calories is what will get you there long term. I naturally eat more when I exercise more and if I don't count calories I can easily eliminate any progress I made.
Don't trust the "burned calories" numbers on any machine. They are often 50-100% higher than actual, with the exception of treadmills which are close (jogging/running is roughly 90 calories per mile). I was on a spinner bike for 45 minutes today and it said I averaged 315 watts and burned 800 calories. I wish!
By Cooter Go To PostGood to see you two! Bum, Sean, FE, Szu, and Mikey! Things are falling into place. Thought I lost you guys for a while.
That was honestly my biggest fear when GAF went down. Awesome community!
By Mammoth Jones Go To PostSimple question: How much cardio should one do per week for moderate weight loss? Joined a new gym and its very close to home so I'm hoping to go after work more often.
As mdsfx said, count calories if you want a moderate weight loss. I use myFitnessPal, which, surprisingly, even has some of my country's local cuisine in its database, so now I can eat as many ćevapćića and pljeskavica as long as I don't go over my calorie limit :lol:
Cardio is good and you should do it, but it shouldn't be the only thing you rely on. It's an uphill battle trying to outrun shit you eat :(
Oh hello, Fitness folks from GAF. I thought I lost you all. I am just a lurker most of the time though, I'll try to do better routines and exercises now, I've been chastised multiple times before.
By vic Go To PostHelp me fam. I got a new job and I'm eating like shit.Are you eating bad AT work? If so why not meal prep/bring your lunch? Or are there any healthier options nearby? If I ate everything available to me at work I'd be having problems. So much free food...
So how many grams of protein do I need a day? I finally found something with 4 grams of protein but it comes with 200 grams of sodium.
By Fadeaway Go To PostSo how many grams of protein do I need a day? I finally found something with 4 grams of protein but it comes with 200 grams of sodium.Was that a typo? Did you mean 40? I think the suggestion is a minimum of .8g per pound of bodyweight per day. Also I'm not convinced a little excess sodium is anything to worry about.
By KillerBEA Go To PostWhats up everyone?Welcome! Glad my post is still up. Now I wish I waited to nuke since I would have posted in like every thread to refer people to come here or the various discords.
By Cooter Go To PostCloser every day to being back from my lazy 2017. Got 295x2 on bench today. We doin it Bum!
Dude, I lost 10 lbs since we started this and got stronger. 'We doin it' might be an understatement!
By Nelo Ice Go To PostWelcome! Glad my post is still up. Now I wish I waited to nuke since I would have posted in like every thread to refer people to come here or the various discords.
Glad OT came back up and I was able to see the post.
https://www.youtube.com/watch?v=QloHmNBGX8k
By Fadeaway Go To PostSo how many grams of protein do I need a day? I finally found something with 4 grams of protein but it comes with 200 grams of sodium.
By BumRush Go To PostDude, I lost 10 lbs since we started this and got stronger. 'We doin it' might be an understatement!I'm stuck in a holding pattern for some reason but visibly leaner and much stronger. Go figure. Congrats on the 10 el bees. Very nice!
By mdsfx Go To PostWas that a typo? Did you mean 40? I think the suggestion is a minimum of .8g per pound of bodyweight per day. Also I'm not convinced a little excess sodium is anything to worry about.Not a typo. I don't think I have had a protein source since I started working out, except for chicken which isn't even probably the breast part because I can't identify it.
By KillerBEA Go To Posthttps://www.youtube.com/watch?v=QloHmNBGX8kHey there, thanks for the link, I'll watch it. You know, you're the other person I was thinking of when the site went down because I was gonna ask via PM where you all went, but I remembered just ApatheticDolphin and he didn't reply. I guess it comes with the username? Only kidding :)
PS: also tried to search for mdsfx but I kept typing msfx so I got no hits.
How accurate are these calorie counting apps like Myfitnesspal?
Amateur lifter x 6 months with some gains, but my diet is not that good yet so I still have a pooch. :x
Amateur lifter x 6 months with some gains, but my diet is not that good yet so I still have a pooch. :x
By Adam Go To PostHow accurate are these calorie counting apps like Myfitnesspal?Pretty accurate especially if you're cooking and weighing your own food so you know exactly what's in it. I lost 15 lbs over the summer though of course I still had some belly fat since thats a pita to make go away. Sadly I nearly gained it back so I should probably get back on a cut when my back hopefully heals.
Amateur lifter x 6 months with some gains, but my diet is not that good yet so I still have a pooch. :x
By Adam Go To PostHow accurate are these calorie counting apps like Myfitnesspal?How many calories does the app say you're eating a day?
Amateur lifter x 6 months with some gains, but my diet is not that good yet so I still have a pooch. :x
Sup Fitness SL&ENT, I just started on the grind, and I've been at it for a about 2 week.
Haven't missed a day so far (excluding rest days). I'm sore... and it feels great... just some questions though...
I'm 6'2", 25yrs of age, and roughly around 164lbs after a couple of weigh ins. My goal is to actually put on some mass (mostly muscle) so I know I have a long ass way to go, and that I also have to clean up things on the nutritional side since I don't think I've been eating enough (or right). My first question is, wtf to eat? I know that protein is paramount for building muscle, and that you have to watch carbs and shit, but is there a more specific diet for my case? Money isn't a problem but I don't want to go bonkers. I have a ton of powders and stuff already but I want to make sure I'm eating right before I really start to use those (I don't want to rely on them too much). I try to snack in between meals (almonds & oatmeal), but other than that I've just been eating whatever (spaghetti & meatballs, mash-potatoes w/roasted chicken, etc). I did little things that I heard was good for putting on some weight the healthy way like going brown rice over white, and going to wheat bread over white. Anyone have any good tips that work for them?
Second question: I during some of my workouts where both sides of my upper body are put under stress (push ups, bench press, chin ups, seated tricep extensions, etc). I notice that my notably weaker left side kind of staggers my right side. Like, it's not too noticeable in some workouts but in others it's pretty frustrating because I can see that my form gets really shitty, and I sometimes feel like I'm not even completing my workout. It has become this mental thing where in my head I'm telling myself to strain my left side, so yeah. Do I not progress to heavier weights until my left arm/side catches up? Or do I just keep at it? Thankfully I haven't really faced this issue with leg workouts.
Any answers would be appreciated, sorry for the walls of text lol.
Haven't missed a day so far (excluding rest days). I'm sore... and it feels great... just some questions though...
I'm 6'2", 25yrs of age, and roughly around 164lbs after a couple of weigh ins. My goal is to actually put on some mass (mostly muscle) so I know I have a long ass way to go, and that I also have to clean up things on the nutritional side since I don't think I've been eating enough (or right). My first question is, wtf to eat? I know that protein is paramount for building muscle, and that you have to watch carbs and shit, but is there a more specific diet for my case? Money isn't a problem but I don't want to go bonkers. I have a ton of powders and stuff already but I want to make sure I'm eating right before I really start to use those (I don't want to rely on them too much). I try to snack in between meals (almonds & oatmeal), but other than that I've just been eating whatever (spaghetti & meatballs, mash-potatoes w/roasted chicken, etc). I did little things that I heard was good for putting on some weight the healthy way like going brown rice over white, and going to wheat bread over white. Anyone have any good tips that work for them?
Second question: I during some of my workouts where both sides of my upper body are put under stress (push ups, bench press, chin ups, seated tricep extensions, etc). I notice that my notably weaker left side kind of staggers my right side. Like, it's not too noticeable in some workouts but in others it's pretty frustrating because I can see that my form gets really shitty, and I sometimes feel like I'm not even completing my workout. It has become this mental thing where in my head I'm telling myself to strain my left side, so yeah. Do I not progress to heavier weights until my left arm/side catches up? Or do I just keep at it? Thankfully I haven't really faced this issue with leg workouts.
Any answers would be appreciated, sorry for the walls of text lol.
By Cooter Go To PostI'm stuck in a holding pattern for some reason but visibly leaner and much stronger. Go figure. Congrats on the 10 el bees. Very nice!
Unfortunately, the 10 lbs was just the tip of the iceberg. Still nice to see!
Slowly working my way back up with squats. 190(3x5reps) went smooth today with short rests, so I'm hoping to see this climb for the next few weeks.
Swam a mile afterwards which I intended to do at an easy pace until a shark-of-a-swimmer got in the water and I started feeling competitive. Every damn time.
Swam a mile afterwards which I intended to do at an easy pace until a shark-of-a-swimmer got in the water and I started feeling competitive. Every damn time.
By mdsfx Go To PostAre you eating bad AT work? If so why not meal prep/bring your lunch? Or are there any healthier options nearby? If I ate everything available to me at work I'd be having problems. So much free food…I'm not cooking at all. Maybe I should seriously get into that.
By vic Go To PostI'm not cooking at all. Maybe I should seriously get into that.If you don't like cooking, buy rotisserie chickens, Greek yogurt, microwavable frozen green beans/veggies, salad mix, peanut butter, granola bars, etc - easy stuff to prepare/use. Eggs can also be it quick. There's a lot out there for easy meals once you start looking.