Message from shyguy in Fitness #lifting

2018-01-13 06:19:27 UTC  

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

2018-01-13 12:48:39 UTC  

@Mark Vandal leg raises and ab wheel

2018-01-15 19:11:20 UTC  

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

2018-01-15 19:12:04 UTC  

But I hear ab wheel is the way to go

2018-01-16 00:47:51 UTC  

@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

2018-01-16 05:05:30 UTC  

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!

2018-01-16 05:06:02 UTC

2018-01-16 05:06:10 UTC  

lower your rep range

2018-01-16 05:06:55 UTC  

this is crazy

2018-01-16 05:07:06 UTC  

justf scrap the entire thing

2018-01-16 05:07:29 UTC  

if you want to body build to strong lifts 5X5

2018-01-16 05:07:52 UTC  

everything is wrong

2018-01-16 05:08:41 UTC  

Each screenshot corresponds to a weekday

2018-01-16 05:08:51 UTC  

yea this isnt a good program

2018-01-16 05:09:24 UTC  

top many exercises

2018-01-16 05:09:30 UTC  


2018-01-16 05:09:36 UTC  

to many reps

2018-01-16 05:10:30 UTC  

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

2018-01-16 05:10:51 UTC  

juat do a whole new program

2018-01-16 05:11:04 UTC  

either starting strength or strong liftrs

2018-01-16 05:11:17 UTC  

strong lifts*

2018-01-16 05:11:44 UTC  

you said you wanna body build, do strong lifts

2018-01-16 05:12:55 UTC  

Got it

2018-01-16 05:13:08 UTC  
2018-01-16 05:19:03 UTC  

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...

2018-01-16 05:19:51 UTC  

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

2018-01-16 05:20:33 UTC  

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

2018-01-16 05:21:02 UTC  

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

2018-01-16 05:23:07 UTC  

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

2018-01-16 05:23:40 UTC  

if you get you core lifts up your gonna get bigger

2018-01-16 10:05:29 UTC  


2018-01-17 04:55:39 UTC  

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.

2018-01-17 17:48:33 UTC  

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.

2018-01-17 18:57:12 UTC  

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

2018-01-17 18:59:22 UTC  

@Steve - NJ take it easy brother

2018-01-17 19:25:05 UTC  

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

2018-01-17 19:26:04 UTC  

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

2018-01-17 19:52:30 UTC  

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?

2018-01-17 19:57:26 UTC  

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

2018-01-17 19:58:12 UTC  

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

2018-01-17 20:08:21 UTC  

@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