really helped

Nice

@JohnStrasser How do you know if it's straining the wrong part of the knee?

@Deleted User just a heads up as well I ordered 2 mediums and they shipped me a med and a large on accident

Might be worth going with sbd instead

@Deleted User buy either SBD, STrong, or Rehband knee sleeves.

If you buy the cheap shit, it will do a shit job and won't last very long.

i have rehbands, they're good quality

@Nick-NJ How do you know if the sleeve isn't assisting the knee in load balancing?

I can usually tell by how snug the fit is and by the thickness of the sleeve

The best sleeves are all neoprene and are labelled in terms of whether they go on the right or left knee

@Deleted User know what's wrong with your knee and find the right brace for your issue

@JohnStrasser I'm not sure what's wrong with them, they just hurt in the joint when I squat or walk up stairs etc etc

Been like that for a couple of years now

would you say the pain is directly in the middle of you knee

My family has a history of knee replacements

Yeah

also does jumping hurt

Its in the joint

sounds like meniscus

Jumping doesn't hurt that much

Its not a lot of pain

But it's noticeable, like a bruise I guess

depending on how serious the tear is, its not always that painful

could be a minor tear

Interesting

I'll talk to a doc

research laterall meniscus tears

Thx

@Deleted User do you experience a lot of knee valgus when squatting?

Valgus? @Nick-NJ#9920

@Deleted User knees bent inward

"knocking knees"

Knees bent inward? Eww. That sounds like snap city

It's very common depending on your skeletal structure. I'm prone to valgus when squatting, and it's the main culprit of my knee pain

^^^

Gotta work on that hip strength. I started falling into it for a while But have largely fixed it bow

Now*

I have it but not much, may 3-5 degrees of it @Nick-NJ

@everyone Anybody here who went from being in pretty bad shape to being in pretty good shape? How long did your transformation take and what all did you do to get in shape?

how out of shape are you?

how overweight/underweight and where are your baseline lifts right now?

Went from being 230lbs with chest pain and a tobacco problem at the end of 2015 to 170 at my lowest a year ago. That was solely because of diet change. Sedentary lifestyle persisted for a while.
Since then I got more active, going through a few months of daily weight room work, but I lost interest in bulking and bought a road bike.
Ultimately bringing me to today where I’m more interested on cardio and endurance events and functional strength.
It all started by my feeling like shit daily and quitting tobacco and weekly drinking. Little steps and small personal victories work wonders on your willpower

I'm not particularly underweight but I'm kinda small. I have no idea what baseline lifts are

It’s always best to start with the smallest lifts possible (e.g. bar only) in order to master the form

Some exercises like deadlift have 135lb minimum weight since the bar has to rest high enough off the floor

Tbh I've never lifted in a gym

I exercise at work. I don't really have the time or access to a gym.

@everyone this should be the Avatar for this chat.

How small are you @StrawberryArmada

@Ben - OH , you can get 25# or even 10# bumper place that are the same diameter as the 45s. Not at your local globogym though.

I am 6'5" and weigh about 160lb

Holy shit

I'm 5' 11" and 160

Y’all and skinny

lmao

Tall

Wow.

I used to have an ED

Jesus

Nigga u a javalin

That's why I don't weight a ton

GOMAD but unironically

I've gained about 30 pounds in the last year and a half or so

You should probably pack on the pounds before you start to lift

130lb and 6'5"

Wait, you were even thinner?

shieeeeet

damn

twigniggaz ITT

Lifting will help stimulate his appetite and put on the right kind of weight though

The reason i ask is I'm naturally a small guy. In my late teens early 20's I went from 6 foot 130 to 6 foot 175 with dbol and working out. But then I quit and went back down to like 140 and stayed there till I was 30 and now at 32 I've gotten back to 178 by eating right and working out. The main thing is consuming more calories than you burn.

I'd recommend a fat and protein diet

@StrawberryArmada you can put on weight and muscle mass pretty quickly if you're already smaller/underweight

just eat way more

eat all the time

Steak and eggs sauteed in lots of butter

as much as you can

and lift all the time

I try to eat 2800 calories a day

Nah bro, this guy needs high everything

and take a fiber supplement as well so that the extra food intake doesnt fuck with youre GI too much

Not just fat and protein

You must have an insane metabolism

Don't pack on lbs and then lift start liftin asap and starting consuming as many calories as you can. I eat 3600 a day.

Like superhuman tier

Eat pasta and rice and oats

Yes oatmeal in the morning is best

I'd recommend going with really fatty meats like fried duck

Oatmeal with peanut butter, coconut milk, banana, almonds and protein powder

Yep calories and carbs are your friend.

That's my goal. I usually and land between 2000 and 2800

I don't eat meat btw

a dozen eggs in the morning

That’s the breakfast of champions

It's very easy to hit 2500+ daily if you eat high fat foods

sautee all your meals in butter

Even my yogurt?

Vegetarian is like physique hard mode

yes

especially your yogurt

:O

You need to lift along with this too. But only lightly. I dont mean to sound offensive but you may be too thin to really push yourself in the gym at this point

generally avoiding meat is a good habit to get into in my opinion

I lift at work

especially read meat

Never even been in a gym

I eat 4 bowls of oatmeal a day. I eat chicken pork tuna and beef with rice or pasta. Also to trick your metabolism you have to eat more frequently.

Closest one is 45 minutes away

the gym would echo with the sound of a snapping tree branch

We have some equipment at work

I would get dumbells and use those at home. There's plenty of exercises you can do that can build mass with dumbells.

So I use it and work out with my coworkers

can you deadlift at work?

Ive not had a gym membership in over a year I work out at home and have a very physical job. But you need to be doing the biggest lifts that you can.

focusing on bulking your center mass is what you want

target your core imo

Adjustable dumbbells, pull-up bar, elliptical

I have no idea what a deadlift is tbh

or bench presses

google is your friend when it comes to lifting. I recommend for small guys like us definitely doing the big three deadlift squat and bench press

Deadlift ^^

As heavy as you can.

What’s this no red meat madness? Red meat is a health food

Get that natural creatine with red meat boyyy

A push away from men eating red meat is a ploy by the globalists to weaken strong men.

Per trusty Dr. Mangan http://roguehealthandfitness.com/red-meat-is-health-food/

If you stop eatint red meat, little vaginas grow all over your body.

^^^truth haha

The push to eat red meat is a ploy by globalist to destroy the ecology of our homelands and make us obese and defenseless

How does eating red meat make you obese? Is it not the sugar epidemic thats included in most foods these days?

and terrible fast foods

I direct you to look at a fast-food menu

<#388502472102117376>

😃

I just noticed you anglicized your name

Are some kinda *gat dang unionist*

@Ben - OH red meat is THE health food.

I did not eat any red meat on Tuesday, November 14th 2004 and Wednesday, November 15th and on Thursday i was prego!

@StrawberryArmada yeah man I’m a damn sellout

You better Gaelicise you name back sir

Before someone pays you a visit

@Deleted User Quisling cunt

Muh conversations are moving around like Jews in medieval Europe

Was just perusing this feed and noticed that a bunch of people in here don’t know much about heavy weight lifting—which is, of course, okay. But I’ll throw a few tips to help you get big fast. First off, don’t go to the gym and just do whatever workouts you’re feeling. Hit one or two muscle groups with 3 or 4 different workouts—2 if you’re short on time

... For each of those workouts, you should do 3 or 4 sets. If you’re a beginner, don’t over exert yourself—this will sacrifice your technique and end up injuring you or making your body disproportionate. Always isolate the muscles you’re working (watch videos on this, it’s a lot to explain—but for instance, don’t arch your back when doing shoulder press; hold your elbows in place by your sides when you’re doing curls)

Screenshot of my week

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