#lifting (Discord ID: 388502404641062924) in Fitness, page 2
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I pretty much stopped eating after due to stress from law school, women, and all the witch hunting, dropped to about 155-160 where I am now
That is my biggest problem is my diet. It is hard to maintain a strict diet living a busy life and raising 3 kids.
So I'm starting to get more in to lifting instead of purely staying lean and relatively strong. One of the big things recommended to me was pre workout and protein. Any recommendations?
I'd like to know that as well ^^^ I make a protein shake with glutamine and creatine after my lifting, but what are the benefits of any sort of pre-workout supplement?
coffee is all you need
not saying that you "need" a preworkout anyways
i don't use one
I use NOxplode. i go to the gym at 6am during work days and i need a preworkout to help me wake up and be functional in the gym
Funny story about NOxplode- my roommate in college bought that stuff, went to the gym twice, then just drank it in the morning before class to "help him wake up"
yeah it gives you a nice euphoric feeling
So it's literally just a pick me up/ caffeine boost/ alertness tool, no muscular benefits?
What about protein powders?
What would be ideal there
It is designed to be taken before lifting heavy weights. Not a simple caffeine boost
Ok thanks for the info, I'll pick some up and give it a try.
The only advice I can give on all that stuff is it is not regulated by the FDA so be very careful
Defintiely researcha a product before buying it
Absolutely. I research everything, ESPECIALLY something I'm going to ingest.
@Sonic yeah to my knowledge it does not have a direct effect on muscles. it helps you get a veiny look while lifting because of the L-Arginine in it. that also will give you good erections as well lol
I have also seen people who say they do not use supplements, and they get all their nutrients and such from food
@Pat-MA I've heard the same thing but my food choice is extremely restricted so it's more achievable through supplements at this point
Why is your food choice restricted?
Trying to get my bench back to what it was before season. Was able to do 4 sets of 3 reps of 225 finishing with 6 reps of 225, 30 second rests between sets. Was tougher than it was this summer, but it's progress!
Nice. Wish I could crank that out. I am afraid to really push it ATM as I'm working out solo and haven't seen anyone at them gym I'd even consider asking.
If you want to get gains you have to follow the progressive overload principle. It's actually a lot safer (imo) to do heavier loads with smaller amount of reps than the other way, as more reps = more chance for injury due to fatigue.
And you don't have to get someone jacked to spot you. As long as someone is competent enough they should be able to provide enough help that between the two of you you'll get the weight up.
But yeah, safety is important.
Ya forsure. I have to stay uninjured to be able to work.
boutta hit off the new year with a mean Leg Day
tfw you have the gym to yourself.
god damn, i forgot how good I feel after a great workout
the holidays had me sedentary
I can feel the T
Worked out today for the first time in over a decade....time to boost that T for the Ethnostate!
Lol no gainz yet
Powerlifting and gymnastics are a terrifying power. HOW CAN YOU STOP A MAN WHO CAN HUMAN FLAG AND SQUAT 4 PLATES
Howdy fellas. Just got a gym membership and I only know a handful of different workouts. Is there any comprehensive YouTube series or a collection of articles y'all would recommend?
Honestly it's a good idea to get with someone experienced to create a program that targets the results you want, and from there research each workout/movement to get down the form.
Watching yourself in the mirror is vital for good form as well if you don't have a partner or coach
@Farmer D Can you share with us what you're going for and what your current body condition is? Don't worry we won't judge you. No one in the alt right ever judges anyone. Ever.
6ft 180 lbs. very low stamina at the moment. Average strength. I want to get up to 200 lbs. be able to run 5 miles. Bench a full set 10 at 200 and squat a full set at 300. Get up to 100 push-ups and 25 or 30 pull ups. Basically just become all around healthy and flexible
Lose this skinny fat physique I currently have
Ok. I'm 6'1 and 185 so it looks like we have similar frames. Do you know what your current stats are for 5-mile run, bench, squat, push ups, and pull ups?
I can tell you that 30 pull ups is a pretty high goal
I can do 10 reps bench at like 110. 10 reps squat at 120. 10 pull-ups. 30 push-ups. I can only run 1 mile without taking a walk break in 8 min
These are all long term goals
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.
@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
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
I have doughy friends with shitty physiques who are weak try to tell me what I should eat or how I should lift
"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
I have discovered audiobooks. Been listening to 'em during my lifts.
I listen to alt right politics podcast while lifting. Strengthening the body & mind at the same time. 👌🏻
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
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
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
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
you said you wanna body build, do strong lifts
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
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?
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
He has several other videos. Good source for form and he's updated some of his videos as he learns better form etc.
Aye though DB press is a bit lighter
My form has my tris tucked in and it naturally flows to the sternum
Granted, at highest weight that control is questionable
I was going to say to tuck your elbows a little more to get more triceps than deltoids.
Bench wobbles TAKE YOU TO THE TOP
(Don't do this)
My shoulder starts to pop when I do heavier weight. But mainly on incline.
I usually keep my feet on the bench and my head hanging off the bench when I press @Deleted User. I heard thats the safest.
My shoulders always wanna get involved at max, you must train them to serve and not take over
Oh my god
okay so it looks like he does the same thing, there's a slight arc in the path
Also, if you do have overactive shoulders I've never had a problem if I totally forced my shoulders down with some intensity. Doesn't seem to be a detriment if that's what you need to work on .
Not pinning shoulders down can be a real risk to your rotator cuff so that's why I'm mentioning it
@The Huwhyte Ulf - VA Ah very helpful - "elbows behind the barbell turns the exercise into more of a front shoulder raise"
I do try to pin my shoulder blades before every set as well. Has helped isolate my chest.
I have bad shoulders and have been tweaking things on bench press for a while to try to find the safest method
I've found that making sure your grip isn't too wide, keeping your wrists straight, arching your back, and your pushing shoulder blades together goes a long way
If your shoulders are already aching, you can still do a lighter underhanded bench press until they feel better
My set up is... grab bar with right hand, lean back and arch my back, put left hand on, push shoulderblades together, pin down shoulders. Lift and tuck elbows closer going down, slight arch of bar path forwad to sternum. Press up along same arch. I am religious about my set up and that's how I got my 410lb bench (and Sheiko programming)
410 is fantastic. I do something very similar. Grab the bar, tuck the sholders, brace, feet flat and go 1-2" below my nipples. Always keeping my elbows below the bar and the arms tucking in to 45 degrees against the torso on the bottom. Bar has to go from directly above your shoulders to below you nipples. If it goes up and down you are hurting your shoulders. I have been benching for decades adding 10lb a year last few - injury free (thank God) for 5x340. I don't do heavy singles anymore.
I pause banch each rep and I don't arch the back at all. I lift less weight that way but it is better to lift 30lbs less with good form and activate the same amount of muscle fibers then to put all that additional strain on joints and ligaments for no benefit. (I am looking at you above the knee rack-pullers haha)
@shyguy Thanks for posting that 5x5 workout link. I'm starting it Monday.
somtimes i feel like i am just putting stress on my joints and ligaments on not making any gains
Make sure you’re eating bone broth, or collagen and such. There are some good cheap gelatin supplements, bone broth is cheap. That stuff is really good for rebuilding connective tissue and join health.
Maybe you are @Pat-MA . Especially if you are doing partial movements, use straps and so on. Partial squats will destroy your recovery and really wear out your connective tissue.
I recently read that quarter squats can improve sprinting and vertical jump ability much better than full squats so I have been doing quarter squats because i like to play basketball and also have a bad knee if I squat about halfway down
I do not condone partial anything when lifting
If you do partial squats you are gonna be torn up
And you will have bad inflammation
Anybody have problems with cramping during squats? The last couple of weeks, ive noticed cramping basically as soon as I start my warmups. It's not so bad that its caused me to cut short a workout, and while Im no worldbeater, Im not a novice either, most of my working sets are between 365 and 430. Im not sure why this has started happening, I typically stay well hydrated and the only change ive made is more carbs before workouts
How's your salt and potassium intake
Who needs pre-workout when you can take a taser hit instead?
Hell no I busted my ass lifting
Can't do that
What do you guys think of 1 rep lifting?
I've utilized it before on Sheiko programs
It got me on podium both times and Westside uses it too
I'm thinking about switching my 3 x 5 squats and deadies to 3 x 1 on account of I think it will have lower impact on my knees, which are getting sore as I increase my weight. Think it's worth a shot?
I also do 3 x warm ups
What sort of warm up do you goys recommend before the 5x5 lifting routine? Currently I do nothing to warm up, just start the lifts. Is it necessary or not really? Opinions?
I'd probably do more volume in sets if you're gonna do one rep
At 85% of 1RM
I usually work up to singles with a high rep low weight, then 60% for 5 reps, 70% for 3, and go to singles
I have bad squatters elbow so I use singles and low reps to keep the inflammation down
Or warm up before each lift?
If squatting and deadlifting same day I only warm up once but I still follow the 60 70 80
@Sonic I mean 3 warm up sets for each of the 3 x 5 core lifts i do. So six total sets, three warm up and three working
Gotcha. Thank you!
I haven't been working out, because I've been sick for the past few days. I still don't feel like I'm in the condition to do it. How long until I start losing gains? Should I at least try to do some pushups in my room?
Focus on getting better.
Getting enough protein is good, too.
Protein and rest, bruh
i have bronkaid and caffeine pills to take before I work out, should I add aspirin to the stack?
i know that's done sometimes
Nah aspirin isn't necessary
Are you injured?
40 lbs less than last time I was posting anything. Damn homelessness
But Ayyy still the best lifting tank
Is it good to drink caffeine before lifting?
Will I actually get a better workout in, or will it just make me feel more energetic?
Is there any detriments? I kind of want caffeine sometimes whether it will help me or not, but I don't want it to drag me down.
Other than caffeine tolerance that you build up, you'll just sweat more
If there's caffeine as an ingredient in a pre workout product or mix you make it's fine, especially from green tea. Drinking coffee before lifting is retarded.
Caffeine is an addictive drug, man. shouldn't have caffeine
@Alexander Volk#7256 Beyond that being your opinion, there is nothing substantial suggesting that having a cup of coffee before you go lift is retarded.
Unless maybe you have an incredibly weak heart that doesn't need the added strain.
Literally nothing wrong with it whatsoever.
To Jacob, yes, a stimulant might give you a better workout if it gets you "in the zone" so to speak. That's literally the entire point of those pre-workout mixes.
Most generally have creatine mixes, which would be the only thing that may ACTUALLY boost your lifts, everything else is just a concentration boost.
just do sips
@Jacob i take ephedrine and caffeine before working out fasted. it ups your heart rate and you burn fat faster
i work out first thing int he morning without eating though
Anybody know of a 1" bar that can hold more than 250lbs?
For 5x5 stronglifts program.
@Sonic I would recommend the Ohio power bar. It's only $250, easy to maintain, has phenomenal knurling and integrity, and a weight capacity of like 800lbs
I have one myself and couldn't be happier
The Ohio power is legit. And it looks sexy as hell
My brother has the black chrome, it looks aesthetic and is easier to maintain. I think it's like 40 or 50 dollars more though
It is very aesthetic for sure.
While we're talking bars. I have a bad wrist and using a curl bar kills it. So I would like another alternative. I hate to use an Olympic bar and would prefer one shorter.