we all have to start somewhere

My muscles and stamina have severely atrophied due to sitting on my ass being a NEET of sorts for years

Most guys here will recommend starting strength for you, and I will agree. That's probably what you should do. I also recommend eating a paleo diet.

https://startingstrength.com/

https://thepaleodiet.com/

@Farmer D What state are you in Rachel? We might have a member near you that can help!

I'm up in NorCal. Like an hour north of sac. I have yet to find anyone within a 1 hour drive

Damn. I'm about 2 hours away. I'd be happy to kind of give you a run down of everything some day but we would have to plan it out. I compete in powerlifting and work at a gym so we could work on making a program or something

@BigBadSaxon - ID Any tips to work more hamstrings/hips and less low back while deadlifting?

Just my two cents but starting with a tight deadlift position by not yanking the bar when initiating the pull but by pulling the slack out helps tremendously. Also, make sure that you start with your hips high, contrary to what bro scientists will tell you, high hips with just enough knee flexion to break out of a 'Romanian deadlift' is the most efficient way to recruit your hamstring and glutes.

A lot of time lower back DOMS is triggered by starting in too much of an upright position causing your hips to shoot up right after you initiate the pull.

Alan Thrall and Mark Rippetoe have good instructional videos which give a much more nuanced explanation

^^^Alan Thrall 👍🏻

Also, controlled descent is better than dropping

First night back after a 3 month injury recovery felt amazing. Blast some fashwave and pick stiff up and put it down again

Damn it feels good to be back

Welcome back

Is your lower back bothering you, @Pat-MA ?

Or do you just want more ham glute activation/strength gain

for me, just bringing my feet in closer helps a ton

Its not bothering me. But i want more ham and glute activation so it does not bother me down the road. I am afraid poor form will lead to injury long-term

try to find what form fits you best, don't listen to all the tutorials

That's what's really allowed me to deadlift more

Also, 99% of advice people give me is wrong about my body. Any time I adjusted form for other people it was bad

Goes without saying, ignore all advice from anyone who looks worse than you or has less experience generally

Like TIDE said, go with what works for you (within reason).

Bringing his feet closer together helped him, but doing a wider strongman stance helped me. So it depends on the person

Gotcha fellas. I found a form that made my hammies sore the next day and nothing in my low back, so I'll stay with that for now.

👌

Not a bad time for a 2000m warmup

@Deleted User follow that bro science

I have doughy friends with shitty physiques who are weak try to tell me what I should eat or how I should lift

https://youtu.be/OXO2azb3_PE

"Just lift to look good" -t. Doughy lad

Dom is life

need to get protein shake...

but currently feel like throwing up 🤢

The fashy lifting playlist

Rasis

I have discovered audiobooks. Been listening to 'em during my lifts.

And drives

I listen to alt right politics podcast while lifting. Strengthening the body & mind at the same time. 👌🏻

@Sonic >not listening to fashwave

Ohhhh.... C'mon now haha I do enjoy some Xurious (just not when I'm lifting)

What's yalls core routine for big bulky abbs

I've started doing dragon flags recently and they're giving me that "going heavy" feeling for abs that nothing else does @Mark Vandal

@Mark Vandal leg raises and ab wheel

I used to love doing breathing weighted planks at the end of my squat/deadlift day

But I hear ab wheel is the way to go

@Farmer D hey rachel I’m up in Redding if you ever want to meet up... there’s a few of us up here in the north state ... @Deleted User

Can some of you guys critique my workout plan? I've been lifting to bodybuild and get strong but want to see if I'm being excessive in certain areas, (especially on my chest and bis day). What would you add to certain days and what would you subtract? I do three sets of 8-12 reps on most exercises. Thanks in advance!

lower your rep range

this is crazy

justf scrap the entire thing

if you want to body build to strong lifts 5X5

everything is wrong

Each screenshot corresponds to a weekday

yea this isnt a good program

top many exercises

too*

to many reps

Which ones are worth keeping and which ones should I scrap?

juat do a whole new program

either starting strength or strong liftrs

strong lifts*

you said you wanna body build, do strong lifts

Got it

https://stronglifts.com/5x5/

Looks good, I have a strong chest and arms but I've been doing dumbbells for a few months and can't maintain this pace...

make adjustmesnts as needed , but try it out cookie cutter at first

but if your in begginer/ novice lifting faze this is the generel guidline your chould follow

focus on shirter rep range heavy basic compund movments with a system of liner progression

if you wanna add excesorie movments feel free but generely worry about squating more , benching more, ohping more, deDLIFTING MORE

if you get you core lifts up your gonna get bigger

^

Agree with shyguy, barbel excercises 3xweek with _consistentcy_ and slow increases will get you results. All you make your body strong and good looking is 3-4 excercises and that is it.

Daily reminder to stress the importance of form and focus on your dead lifts - I was rushing through a lift and herniated a disc, wasn't even going too crazy with the weight. Now I can't lift at all for a while. The mental aspect is just as important as the physical, so don't compromise on either or injuries are bound to happen.

That's rough. Hopefully you have a speedy recovery. @Steve - NJ

@Steve - NJ take it easy brother

Also don't use fabric/Velcro weight belts. Use the sturdy leather ones. Better support there.

It's probably a no-brainer for most of you guys but I wasn't aware of that til it was too late

Sorry to hear that. I hope you recover quickly. What do you think the cause was? Weak core, not resetting at the bottom/touch and go, too much weight, hitching?

So it happened when I was doing 315, which I've rapped plenty of times in the past. I've been able to get sets of 405 in where I can do ~5 reps each. So the day I got injured I was warming up with 225 and I felt *great* so I was like "OK 315 is gonna be a breeze" so I just rushed it and went to full extension too quick and felt my spine shift from within my belt and it HURT. My adrenaline was going so I was able to re-rack and go home but I could barely move when the adrenaline wore off

I wear the belt tight too when I go just to be safe

@Steve - NJ sorry to hear that, brother. Once you're recovered, you'll be back at that weight in no time. I had a buddy who completely blew out his knee and couldn't squat for 8 months. Once he recovered fully he ended up hitting a 20lb meet PR after only 8 weeks of training

I prob could do light stuff for now but it seems like whenever I take a long break anyways I come back better than before. Which sounds counterintuitive but just seems to work out that way. Moral of the story is don't be stupid and assume you're invincible.

@Steve - NJ did you brace your abs against your belt on the set where you got hurt? Ive found thats a pretty good way to limit the pressure on your back during deadlift

I probably took pressure off since I was going quick and left an opening for my back to give

one of you mentioned touch and go opposed to resetting every rep

I actually seem to have better form and stretch in my hamstrings when I do touch and go!

my first reps is usually my hardest, but from there it gets far easier

So, your first rep when you don't bounce the weight off the floor is harder then the subsequent reps when you do.... hmmm, tell us more. 😃

i don't bounce it lol

it just turns into a kind of rdl and its easier to engage my hamstrings

So you weight nerds...where to bring the bar on my bench press? When I bring it down directly across my pecs, I feel nasty tweaking in my delts. So I usually bring it down about three inches below my nipples. I feel like that engages my chest more and my shoulders less. Is that okay?

Like, right at the base of my sternum. @Deleted User ?

https://youtu.be/wKhI-O4HI8M

Thanks @The Huwhyte Ulf - VA watching now and liking the music

Alan Thrall is a monster

That's about where I go but it depends if I'm doing dbells, I go a bit higher with dumbbells