Figure out how much you can lift and track those down on your phone so you know on the future. Follow a simple program online. If you're doing cardio, look into FITT cardio. You don't have to be on a cardio machine for longer than 20 minutes and you'll have optimize weight lose. Don't be intimidated by people that lift way more than you. Chances are, they're elated that you're putting the effort into figuring out good form by starting off light. Have a water bottle close at hand. You will get thirsty and you will want to drink as much water as you can.
Wow, so proud of u and ur pro tips bae Btw, still waiting for ur shirtless update on forums. lol (that was weird).
I did some instruction tonight for Curling... Holy shit I didn't realize the distance I went. I knew one game is roughly 2 miles, but this wasn't even a game just me going up and down the ice a few times with set-up and break down.
SS + GOMAD, 32 SCOOPS OF MUTANT MASS GAINER AND 16 HOUR ARM WORKOUTS! CMONN LEAVE HUMANITY BEHIND! But seriously, don't eat at a caloric deficit and do cardio, cardio kills gains.
Been hitting the gym for about 3 weeks now. Used to go quite consistently until other commitments took over. Never again lol. I realized that working out really elevates my level of contentment so I'll be doing this for the long haul. My intermediate goals: Add about 10 lbs to my frame (looking at about 6 weeks) Bench my body weight for 5 reps (3-4 weeks) Squat 1.25x my bw for 5 reps (2-3 weeks) Also, could anyone with experience comment on these two things? Energy level. How do you stay energized throughout the day while minimizing caffein? How many hours of sleep do you get per night? What do you look for when it comes to nutrition? Personally I get around 7.5 hours a night, Barbell shoulder press. I've had this issue in the past and it's coming up again. Basically I can't seem to make meaningful gains with the shoulder press. Every time I increase the weight I fail to hit the target reps. Any advice on how I can progress this lift?
Energy level - this is highly individual. My best suggestions would be to minimize having large carb (sugars are a big culprit, but carbs in general) dense meals. Simply splitting your meals up throughout the day can help this. Nothing screams "put me to sleep at 10am" like a nice 6 pancake and sugary syrup breakfast. Insulin spikes and blood sugar drops will cause you to become tired and sleepy feeling. 7.5 hours of sleep is definitely adequate if you are not suffering from sleep apnea. As for overall nutrition - this doesn't usually have a huge impact on energy levels, though if you eat like total shit you may notice you are more energized throughout the day if you change to eating more "clean". Make sure you are getting in your needed nutrients. Try to stay active as well. Standing barbell shoulder press is one of the most difficult lifts to progress linearly on. Frankly, I never really suggest people use that exercise. I'd much rather prefer a seated smith machine press or seated dumbell shoulder press - these generally require much less focus on form and thus there is less to focus on in order to progress on them. If you are eating enough food to gain weight (which you should be doing to gain muscle/strength unless you are keeping your weight stagnant for a very specific reason), you are using correct form, and you are entering that exercise with focus, drive, and the mindset that you want to kill that lift and get a PR, there really isn't really any reason you shouldn't be able to add weight fairly consistently until you reach a more impressive level of strength (I assume you aren't an elite level lifter). My guess is you aren't counting how much you are eating every day, and thus aren't gaining weight/bulking consistently, and/or you are simply not trying hard enough in the gym. I would suggest going away from standing barbell presses, though.
You've only train for 3 weeks now . Thats not much for progress you just at the beginning . I don't know how much you bench now or squat for say if your goals are vaild but the 1st one is achiveable. About energy level - its all about rest and nutrition , you might add more sleep . About food - i don't know how you eat today but if you gain B\w don't tuch it only when you stuck start play with it . add calories , carbs and protein ,fish\oliv oil etc. about the press - shoulder are among the more small muscles in our body and with complex move like barbell press you won't hit much weight. If strength is what you after I can reccomend you start a Powerlifting beginner program.
Thanks for the help guys! A couple of small updates: 10 lbs away from benching my body weight for 5 reps (could probably hit 1 rep max) 5 lbs away from squatting 1.25 x 5; should hit it next workout Been making a conscious effort to increase my calories intake. I haven't measured but I'm estimating 2500-3000/day right now Trying to sleep 7.5 hours but 6 hours is more attainable given my daily commitments. Getting by on 2 cups of coffee My current program looks like: Day 1: chest / shoulders / back / core Day 2: legs / core Day 3: arms / back / cardio Day 4: rest Repeat I admit it's messy for something I just threw together. I'll definitely be tinkering it as I go along. Would appreciate any feedback though.
Let's bring this thread back from the depths. I am sure there are a good amount of people here with fitness goal oriented new years resolutions. Here is a new year progress picture of my back currently (not worried about diet right now so my front abs are less impressive :c) been working out for about 1 and a half years consistently now. My current weight is still at about 160lbs, also I am 5 foot 11 inches for anyone curious. I know if I put in the effort I could bulk up faster, but with my body type and eating habits gaining weight is a struggle, its a blessing and a curse I know. Also an update on my power lifting moves my deadlift is now up to 370lb, squat is up to 290lb, and bench press has sadly stayed at 225lb but my form has got a lot better. This brings my total to 885lb, so close to the 900 mark. Well I hope all of you are still kicking ass and taking names Royals Fitness. Till next time
Someone at my gym stole my squat plug, absolutely infuriated rn Are there any alternatives for squatting? I'll just bench for the time being but I need those sick ass-gains
SLDL/romanians, glute ham raises, lunges, leg press, leg extensions, seated/lying leg curls, hip ab/adductors
In my perspective fitness = lifting at gym, calisthenics is using your own bodyweight to build muscle mainly outside the gym Edit: but hey im just ab eginner, what do i know
Meme excercises are inferior, I might as well get another plug After 6 hours of binging alternatives, I've come to the conclusion that there are no alternatives to using a squat plug Brb activating my almonds and preparing my emu meatballs
When i lost my squat plug last year due to some unfortunate muscle convulsions i resorted to just using lots of duct tape everytime i did squats. Getting your gym buddy to cup his hands while spotting you can also avoid any unexpected discharge making a mess.
