By rerixo Go To Postim not sure i can handle running, it's hard to fit along side lifting. my knees, ankles, lower back, and hips (hip flexor?) constantly feel strained as fuck.i sprint based on time these days usually i'd do hill sprints but that's just gonna reinforce imbalances i already have...
what's your typical sprint workout? do you do distances or base it on time?
i typically start off lightly jogging or walking quick, then sprint hard for 30 seconds then return to walking/jogging for 30 or 60 (so you don't pass out), after that sprint again. repeat 4 or 5 times is all the workout i needed
problem with recommending it is that people don't know what sprinting hard is. i mean sprint like you about to fukkin die - breathing optional type shit. none of the slightly higher pace stuff. all out
its a full body workout tbh. hurts like hell if i've been slacking for a while, but its still better than pounding my knees for 4+ miles though.
i know if i bothered eating breakfast i could carry beast looking 165-170 but then i'd be more in the freakish territory than just fit.
rn i still look like the upper limit of someone who enjoys eating like a normal person.
edit: god bless yoga tho. still got all my mobility and agility. otherwise i'd be like DK Metcalf
rn i still look like the upper limit of someone who enjoys eating like a normal person.
edit: god bless yoga tho. still got all my mobility and agility. otherwise i'd be like DK Metcalf
By DY_nasty Go To Posti sprint based on time these days usually i'd do hill sprints but that's just gonna reinforce imbalances i already have…nice that sounds pretty good. i used to run track so i know how to sprint, but aint done shit in like 7 years. not a chance I can sprint 30 seconds right now lmao, but ima try to build up to it.
i typically start off lightly jogging or walking quick, then sprint hard for 30 seconds then return to walking/jogging for 30 or 60 (so you don't pass out), after that sprint again. repeat 4 or 5 times is all the workout i needed
problem with recommending it is that people don't know what sprinting hard is. i mean sprint like you about to fukkin die - breathing optional type shit. none of the slightly higher pace stuff. all out
its a full body workout tbh. hurts like hell if i've been slacking for a while, but its still better than pounding my knees for 4+ miles though.
never tried just straight up sprinting for 30 secs before. usually just do 40 yd sprints since thats about the most i ever have to book it in a soccer match. hopefully it warms up and quits raining in NC. weather has been garbage since valentines day at least.
30 seconds is hell.
but look at it like this, its not fucking around for hours running and looking at how flat the earth is
but look at it like this, its not fucking around for hours running and looking at how flat the earth is
By DY_nasty Go To Post30 seconds is hell.Yep. You do 10 minutes of 30 second sprints with 1 minute breaks and you'll see better results than a 45 minute run.
but look at it like this, its not fucking around for hours running and looking at how flat the earth is
Reached the 60kg mark again in shoulder press after fucking up my shoulder 2 years ago.
I did it lads, I'm at my prime again.
I did it lads, I'm at my prime again.
cant flat bench for shit and it's really killing my motivation in the gym 
that's the only thing i was still going for straight numbers on and i was so close to being able to rep 225 too. now there are days that even just doing the bar hits whatever the fuck i aggravated in my right shoulder and it's a no-go. weirdly enough it's the only exercise i feel any pain on. even incline and decline bench are just fine. been like this for a month
that's the only thing i was still going for straight numbers on and i was so close to being able to rep 225 too. now there are days that even just doing the bar hits whatever the fuck i aggravated in my right shoulder and it's a no-go. weirdly enough it's the only exercise i feel any pain on. even incline and decline bench are just fine. been like this for a month
By domino Go To Postcant flat bench for shit and it's really killing my motivation in the gymdo you do any rotator cuff exercises? I do two sets each shoulder in between bench sets and my shoulders been feeling a lot more stable, might help.
that's the only thing i was still going for straight numbers on and i was so close to being able to rep 225 too. now there are days that even just doing the bar hits whatever the fuck i aggravated in my right shoulder and it's a no-go. weirdly enough it's the only exercise i feel any pain on. even incline and decline bench are just fine. been like this for a month
maybe dips are worth adding too, my shoulders felt really good for a while when I added them to my workout, but then i moved onto weighted dips and they starting to fuck up my left shoulder lol
it's fine on dips. one of my favorite exercises in the gym actually. i do cuban rotations too.
https://www.instagram.com/p/BqstEhLAekf
it doesn't hurt on any of the inversions/bodyweight work i do either.
other than that i don't really know any specific rotator cuff exercises so i'll take any ideas you guys have. really want to get back to my normal workload on bench.
https://www.instagram.com/p/BqstEhLAekf
it doesn't hurt on any of the inversions/bodyweight work i do either.
other than that i don't really know any specific rotator cuff exercises so i'll take any ideas you guys have. really want to get back to my normal workload on bench.
I can't speak for you, but my issue was a torn pec and I didn't even know it
Spent the last two days in the gym. First time seriously lifting in ages and goddamn.... I am wrecked
Spent the last two days in the gym. First time seriously lifting in ages and goddamn.... I am wrecked
You might have a strained joint, too. That was my issue as well. My left shoulder was messed up for years and definitely felt pain/imbalance in it. I couldn't even sleep on my left side. Rotator cuff exercises and general low-weight motion work for that area should help you strengthen it.
By domino Go To Postdamn how long did the pec take to heal?I stopped caring tbh. I don't even know when it happened since I was always going crazy on workouts back then... Could've been anything.
i figured if i tore something i'd definitely know.
Now it's just baby steps and working around it. Targeted care, etc
Yeah I'm just gonna work around it. I can spare a few weeks off upper body especially with soccer starting Monday
Mega core/ab workout.
Gonna see if doing this for a bit helps my squats. I always feel so unstable in the midsection once I get above body weight.
Mega core/ab workout.
Gonna see if doing this for a bit helps my squats. I always feel so unstable in the midsection once I get above body weight.
By data Go To PostGoing for 15% body fat by July. I'm probably high 20s rnYou can do it!
Shoulder injuries are the worst. I've been fighting them since I started keeping a regular workout schedule years ago. Because of it (and other failures on my part) I've never gotten out of the poverty bench zone since I started.
The latest one is some sort of nagging crud where the point of my right shoulder muscles meet my biceps/triceps. It only shows up with a few very specific exercises and bench is one of them. Definitely can be pretty damn painful too. Fortunately I've managed to rehab out most of the shoulder issues I had around my spine.
Probably the biggest thing that helped me with squats is doing barbell hip thrusts. Great exercise, that one. A lot of guys get embarrassed doing them. I get why but it's some seriously underrated stuff.
The latest one is some sort of nagging crud where the point of my right shoulder muscles meet my biceps/triceps. It only shows up with a few very specific exercises and bench is one of them. Definitely can be pretty damn painful too. Fortunately I've managed to rehab out most of the shoulder issues I had around my spine.
Probably the biggest thing that helped me with squats is doing barbell hip thrusts. Great exercise, that one. A lot of guys get embarrassed doing them. I get why but it's some seriously underrated stuff.
My elbow injury is by far the worst I've ever had to deal with. I still don't know what to do with it
Started 'the cut' today by a 700 calorie deficit. Probably a little high but I want to be at 16%ish by July and this'll ensure that. And I've grown some serious hangover belly fat. I'm actually going to track my calories this time instead of just saying 'fuck it' like I usually do. Plan is two major meals(Breakfast and Dinner) and then filling the little bits left with some snacks) I'm trying to focus on my macros too but I'm bad at that. Easiest thing for me to do is just ensure I get more protein and let the carbs and fats handle themselves.
By Christberg Go To PostShoulder injuries are the worst. I've been fighting them since I started keeping a regular workout schedule years ago. Because of it (and other failures on my part) I've never gotten out of the poverty bench zone since I started.That's the exact issue I had. It sucks cause it would show itsef under load. Then I managed to get a similar feeling injury in my left hip joint. Not fun.
The latest one is some sort of nagging crud where the point of my right shoulder muscles meet my biceps/triceps. It only shows up with a few very specific exercises and bench is one of them. Definitely can be pretty damn painful too. Fortunately I've managed to rehab out most of the shoulder issues I had around my spine.
Probably the biggest thing that helped me with squats is doing barbell hip thrusts. Great exercise, that one. A lot of guys get embarrassed doing them. I get why but it's some seriously underrated stuff.
By domino Go To Postyou should try a dedicated program now that you've built up a good base and habits. once i got that part down (i'm naturally lazy to the point where its a running joke among my friends) the rest of took care of itself. keep up the work!For sure!
Thanks breh
By jar155 Go To PostI'm a little late on the congrats, but well done, Adam! That's a lot of hard work paying off. Has to feel great.
Here's my progress update. I still have a lot of work I want to do, but I've come a long way over the winter months.
Thanks man! It does totally, and good job thus far to you too. Keep it up.
Not going to lie, it never gets easier, but consistently definitely makes it more palatable.
By domino Go To PostYeah I'm just gonna work around it. I can spare a few weeks off upper body especially with soccer starting Monday
Mega core/ab workout.
Gonna see if doing this for a bit helps my squats. I always feel so unstable in the midsection once I get above body weight.
Trust Chris Heria bros
Don't
Jeff Cavaliere is pretty much all you'll need.
How do rugby players get so god damn big without becoming marhsmellows ? Do they just have so much lean muscle that they can maintain a higher body fat level?
By data Go To PostHow do rugby players get so god damn big without becoming marhsmellows ? Do they just have so much lean muscle that they can maintain a higher body fat level?
I was around the size of a rugby player (6'2 280lbs) and had somewhat visible abs at around 270-275lbs. If you just eat like you're bulking and lift heavy + do Hiit/sprints you'll end up being built like a tank. I worked out body parts 2x a week, ate whatever I wanted in terms of protein with some cheat days here and there and did a lot of HIIT/Sprinting and had that kind of build.
Me at those weights
https://slaent.com/thread/293043/page/20/post/1560778/
By You got 14 bricks right there? Go To PostI was around the size of a rugby player (6'2 280lbs) and had somewhat visible abs at around 270-275lbs. If you just eat like you're bulking and lift heavy + do Hiit/sprints you'll end up being built like a tank. I worked out body parts 2x a week, ate whatever I wanted in terms of protein with some cheat days here and there and did a lot of HIIT/Sprinting and had that kind of build.I started a cut yesterday and I'm going to stick that out because i still had love handle from my sugar heavy diet so they never went away. So once i erase those for the summer I think I'll try to start an actual clean bulk
Me at those weights
https://slaent.com/thread/293043/page/20/post/1560778/
By data Go To PostI started a cut yesterday and I'm going to stick that out because i still had love handle from my sugar heavy diet so they never went away. So once i erase those for the summer I think I'll try to start an actual clean bulk
Give some HIIT / Sprints a try while maintaining your current lift routine. That might work out better than just cutting, and it'll spare you some mass.
By Adam Go To PostTrust Chris Heria bros
Don't
Jeff Cavaliere is pretty much all you'll need.
jeff that dude (done this ab thing from him more times than i could count) but i wanted to try something different. think im gonna start doing abs every day. as for the diet part...well considering im trying to gain weight, visible resting abs doesnt seem like its in my near future.
had a random good shoulder day today. was even able to get in my normal bench work so that was encouraging. hopefully that continues
gonna DY style sprint training tomorrow. probably gonna die.
By domino Go To Postdone this ab thing from him more times than i could count) but i wanted to try something different. think im gonna start doing abs every day. as for the diet part…well considering im trying to gain weight, visible resting abs doesnt seem like its in my near future.if you don't die you ain't doing it right
had a random good shoulder day today. was even able to get in my normal bench work so that was encouraging. hopefully that continues
gonna DY style sprint training tomorrow. probably gonna die.
and yeah you can do abs every day but honestly if you're at that point you could be hitting core harder in the first place. you shouldn't unless youre doing hanging planks and shit like that...
By You got 14 bricks right there? Go To PostGive some HIIT / Sprints a try while maintaining your current lift routine. That might work out better than just cutting, and it'll spare you some mass.I been finishing my workouts with a max uphill treadmill walk for 30 minutes that a exercise professor got me into for my cardio.
I just cant sprint or run. Tried multiple times. Never seen anyone in my family run
By data Go To PostI been finishing my workouts with a max uphill treadmill walk for 30 minutes that a exercise professor got me into for my cardio.
I just cant sprint or run. Tried multiple times. Never seen anyone in my family run
Try some burpees if you can't run, gets your heart rate up and is a upper/lower body workout.
So for whatever reason the guys decided we were gonna run routes VS each other today after lunch (I won). But running 40 yd sprints about every 30 secs legit destroyed me. Got back to my desk and had to re-evaluate my life.
I bought some of those shorts with the liner in it where you're not supposed to wear anything underneath.
I don't trust em.
I don't trust em.
1 game in and i already want this soccer season to be over.
i did that DBZ shit where you get too big at the expense of speed, quickness and mobility
watching people i KNOW i can stop just casually skip by me like
and hearing my teammates and bench reactions about killed me.
im stupid yall
i did that DBZ shit where you get too big at the expense of speed, quickness and mobility
watching people i KNOW i can stop just casually skip by me like
and hearing my teammates and bench reactions about killed me.
By domino Go To Posttrying to get back up to a consistent, well puttogether 163 by mid-march when the soccer season picks back up. hovering around 157 most days. had to drop 10 through the fall season (bottomed out at 148 in January) to play like i was used to but i think i can play at 163 without the drawbacks this time since im planning for it.
im stupid yall
I bought the Buff Dudes' Cutting Program a while back because I wanted to throw them some money since I mostly take inspiration from their videos anyways, and I wanted to do something a little better mapped out rather than just kinda freeballing bro splits weekly.
Prep phase(5x5s)? Easy
3 weeks of Phase 1(4x8s)? Easy
First day of Phase 2(Pyramid workouts with some 4x10s inbetween) and I feel like I did the day after I first started working out. Everything hurts and I barely have the strength to type.
Feel like Doug when he couldnt even pick up the newspaper
Prep phase(5x5s)? Easy
3 weeks of Phase 1(4x8s)? Easy
First day of Phase 2(Pyramid workouts with some 4x10s inbetween) and I feel like I did the day after I first started working out. Everything hurts and I barely have the strength to type.
Feel like Doug when he couldnt even pick up the newspaper
Getting to use my brother in laws New York Sports Club membership might get me back into lifting weights again.
ya'll know any good stuff for recovery? turns out your body goes to shit at 29 and it takes me like 2 days before I feel alright after boxing/kickboxing, but 3 times a week sorta means that I always feel like shit
By rvy Go To Postya'll know any good stuff for recovery? turns out your body goes to shit at 29 and it takes me like 2 days before I feel alright after boxing/kickboxing, but 3 times a week sorta means that I always feel like shitNaw, you're just warming up man, your body is adapting.
Now go for another run.
By batong Go To PostNaw, you're just warming up man, your body is adapting.no fuck that
Now go for another run.
give me all the juice
Nah man, I'm 42 and my gym schedule is 6.5 days a week (3 on 1 off 4 on 1 off) with 1.5-2 hour sessions. It took 4 years to get to the point where I could do that much exercise without being miserable all the damn time. Every other day, 30-45 was a total shit show when I started but now that barely cleans the spinach out of my teeth.
No such thing as shortcuts when it comes to physical conditioning. It's all time and determination.
No such thing as shortcuts when it comes to physical conditioning. It's all time and determination.
damn
time to start eating a bunch of bananas and see if it does anything for soreness
may Allah help me
time to start eating a bunch of bananas and see if it does anything for soreness
may Allah help me
Saw an old dude deadlift more than twice my max the other day.
Old man strength is real. Props to Christberg for keeping it up.
Old man strength is real. Props to Christberg for keeping it up.
By Adam Go To PostSaw an old dude deadlift more than twice my max the other day.
Old man strength is real. Props to Christberg for keeping it up.
Why did you go straight from old man strength to Christberg.