Figure out the max weight you can do 10 reps of without sacrificing your form. Try to do 4 sets of 6-10. When you’ve perfected your form and gained some strength, start doing what they call the reverse pyramid method: more weight and fewer reps for the first set, adding reps and removing weight with each set (for instance bench press: set 1-185lbs—4 reps; set 2-165lbs—6 reps; set 3-145lbs—8 reps)

When I started doing that I was going up in weight literally every time I went to the gym for about 2 straight months

And it’s good to eat protein, but it’s most crucial to eat protein as soon as you get home from working out. Your muscles get the most benefit from protein within 30 minutes after you finish your workout

I could add more but my fingers are tired. These are just some basic concepts to use as a bedrock for your daily routine

Suggestion: Maybe adding a "Injury" channel. Obviously won't ever replace an actual professional opinion, but it wouldn't hurt to at least get some advice before you go to that point.

@Deleted User

Strong recommendation on work out or pump up song: Blood and Iron by Hulkoff

The lyrics are epic as fuaaark

Anyone else have a notification that won't go away on example sparring?

yeah.

There's nothing in the channel for me

@ThisIsChris is working with that channel to get it set up as a group channel prototype

Good deal. I was just wondering what was going on there

@BigBadSaxon - ID Seether- My way Korn-Coming undone

👌🏻🤘🏻

My Bible arrived today

http://boards.4chan.org/fit/thread/43891681#p43891795

Oh my god this thread

Does anyone know how to get the notification to go away from the example-sparring-room? Mine has been there for a while now

@ThisIsChris ☝🏻

Can you help out with this brother?

Tap and hold on the channel title, then mark as read

Finally cleared to start lifting again after my back injury. 20 minutes in got me like.

@whiskeytangofoxtrot how is it now?

It kicked me from it, but that’s fine. Everything is looking good. Thanks.

@whiskeytangofoxtrot nope you weren't kicked I just deleted the channel (it had just been for testing purposes)

Ah, ok @ThisIsChris

http://vault-co.blogspot.com/2017/09/deadlifts-are-better-than-any-doctor-in.html

Can anyone recommend me a good backpack for hiking with heavy loads? And maybe a pair of boots to go along? Thanks.

Osprey is what I use for backpack. Salewa hiking boots.

I use Salomon boots, GTX2 mid- really like them. Haglöfs backpack

Osprey is pretty good. I have an Osprey 75 litre pack, Merrell Phaserbound boots, Carhartt cargo pants and Carhartt merino wool socks. If you use good boots, dont go cheap on the socks. Merino wool socks are the best, as wool retains most of your body heat even when wet.

Any tips for someone looking to get back in shape after suffering a foot injury? Under doctors orders I'm supposed to refrain from running, lower body workouts.

Since the injury I've gained 30lbs. I'm horribly out of shape after nearly 4 months of zero physical activity

How to work out without using your lower body? Damn, thats a tough one.

Yeah it's pretty limited. My foot had a few breaks so I can't do anything until March.

Bench press, or curls. Get creative.

Pull ups

Push ups

^^^

Pushups may not be a good idea because you have to use the tip of the foot as a balance point.

Pullups and bench press, yes.

@Deleted User I still use my steel framed ALICE pack. An oldie but a goodie.

I used to carry 120lb loads several times, with no stress on the pack.

I bought upgraded shoulder pads and a kidney belt, for like $40 you can make a military surplus pack modern and comfortable.

Yeah I want some good chest/core straps but an old military looking backpack

I recommend someone doing short videos showing perfect form/technique and the muscle group it’s working. For instance showing in one video how to strengthen each muscle in your legs, another for arms, then chest and back, etc. Another idea is showing perfect form of stretching. Flexibility is just as imports as strength.

Just did a 6.5 minute mile after over an hour of working out

Feels good to be back in shape boys

Nice

Will be going to some cuckservative thing called the Student Action Sumit next week. Any good ideas for subtle redpill questions to ask our boy Ben?

Had a heavy lifting day and the Steam room really helped my muscles recover. This was my first time trying this method and if it worked for me, it’ll work for you.

Steam room is the best lol

Love the steam room. I go there every time I get a cold

or sinus infection

Though I don't lift weights I'm only cycling, still get sore muscles

Hottub=best recovery imo

I was the only huwhite in there.

Ouch

Makes me wish I can have a steam room at home lol

Ya. It smelled like eucalyptus though. Mmm

Nice, that sounds like some therapeutic shit 😁

Hmm the steam room at my YMCI smells kind of like bad

24 hour gym, baby!!

Ah cool 24 hour gym access lucky

YMCA is legit, Brookey Brooke.

It's nice having indoor pool access

Even though it can be full of people of color

Are you a swimmer?

@Deleted User I can't post in <#389501638844350474>

How bout now?

@Goldstein Riots

All good!

http://i.4cdn.org/pol/1513375657734.png

https://www.youtube.com/watch?v=j9LzixnMdr8

IF YOU ARENT WORKING OUT 6 DAYS A WEEK YOU ARE A CUCK

tbh if you figure out a way to get your workout in before work or school, in the morning, its so much easier to stick to it

My only off day is sunday, Im making very good gains. 6 days specifically because you get the Lord's day off and because when I played lacrosse they weren't legally allowed to work us past 6 days a week or something along those lines

the school district banned 7days/week of workouts, they required we get a day off

seems like a good system tbh, you can do spend 2-3 days working other muscle groups and letting the ones you hit a while ago rest, but compress 2 weeks of work into one week. I used to only hit 4 days/week and prefer 6 days a week much more. Whether Ill continue to see gains past several months remains to be seen.

just dont burn yourself out. lifting is all about consistency

^

Yeah, a lot of it is about routine, repetition and rest (PATIENCE)

@Koba#0202 I’ve always been a big believer that morning lifting is best for consistency because you never know what kind of chaos will throw you off later in the day.

@Deleted User yeah that's what's always thrown me off my routine in the past. Once I missed one day it made it more difficult to make up that missed day and hit my weekly goal. I would end up losing a lot of momentum

Here is a program I wrote. I will follow for 8 weeks. Any criticism

Deadlift on back day, it's one of the big 3

I wouldn't squat and deadlift on the same day, but that's just me.

10 sets, 10 reps... I wouldn't do it

I guess it works for lean muscle and endurance

Not ideal for strength or size

Do you do the cardio before or after your lifting? @Alfred-22

After

Looks pretty good to me

With probably 5 minutes of cardio as warm up

@Deleted User Yeah I am not really doing it for strength. I have followed quite a few strength programs. This is for volume.

@Deleted User Thanks. The only thing it needs is a good sprint day.

@Deleted User I do proper deadlifts. NO romanian deadlifts or straight leg deadlifts for me. So I hardly count it as a back workout.

Ok

I usually do like 15 - 20 minutes of cardio before lifting, both to warm up and because Im usually spent by the time I finish a lifting session

If anyone is considering joining a local sparring club but thinks they’re not in good enough shape... just remember- it’s not the size of the man in the fight, it’s the size of the fight in the man. https://youtu.be/JhZpTjj3KxM