#Fitness/Sport

2987 messages · Page 3 of 3 (latest)

proud flame
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I’m 6 foot 4ish so not “overweight overweight”

smoky needle
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for the calculation

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1.6-2g of prot daily

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you actually manage to reach failure in the target muscle with bands

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you feel sore in all the right places, etc?

proud flame
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Yeah when I first started I got so pissed off because my “stronger” muscles would always kick in and take over

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But now I’ve gotten each workout to target the muscle

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Besides glute bridge that thing still sucks

smoky needle
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and you are progressing in resistance?

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just want to make sure you check all the boxes

proud flame
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Oh yeah big time, I had to get higher resistance bands

smoky needle
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cool stuff peepo_happy

proud flame
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Yeah I wish I started some of these before

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Like dead bugs kill me

smoky needle
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dead bugs?

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deadlifts, dead hangs?

proud flame
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I don’t know how to explain it

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But this with resistance bands

smoky needle
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oh

proud flame
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I learnt my core sucks

smoky needle
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i recommend situps, especially on a decline

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and leg raises if you can hand

proud flame
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Yeah leg raises are hard. Calisthenics are all pretty hard tbh

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I do need to get in my situp grind, I can probably squeeze that somewhere

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I’m trying to build consistency over anything right now

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Trying not to get burnt out while looking good peepo_heart

smoky needle
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yeah, definitely the most important part

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which is why I suggest easiest/most effect exercises

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planking is kinda waste of time, doesn't do that much

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compared to full range of motion concentric + eccentric

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it would be like instead of squatting, just sitting in a chair, against a wall

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and that bug thing looks annoying, especially with bands

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to make pushups harder, you can do them with legs raised, and deficit

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deep

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you can add weight to them, backpack with books

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similar with everything else

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whatever works for you peepo_comfy

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tons of options to get stronger

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I started with rocks

proud flame
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Yeah that’s the beauty of fitness is tons of options to fit whatever lifestyle you have

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Which is funny because I have a proper gym at my work and I live right next to it

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So really I should be taking more advantage but I like my damn bands

smoky needle
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uh, first time I heard someone liking bands LUL

proud flame
smoky needle
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is it that you can do it in your home, easy?

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no need to go anywhere with people and..

proud flame
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Yeah I can do it at home and lay on my floor in agony after

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Lmfao

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And I have my cat looking at me

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When I do a plank he sits under me

smoky needle
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yeah, I also like training at home

proud flame
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So I have some motivation not to kill him

smoky needle
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I do have a gym in my small flat tho

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well, olympic barbell, rack, bench.. and DBs

proud flame
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Gyms are too packed

proud flame
smoky needle
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it's amazin' peepo_comfy

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it's not even that expansive, if you want a minimal setup

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it's cheaper than 2 years of gym membership lul

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and it lasts a lifetime

proud flame
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The issue is I need a home peepo_cry

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They are expansive

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Expensive *

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Buy me one marko

smoky needle
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ah, the home is the problem

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hit the bars, cali stuff is great if you are homeless

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or do rocks like me, there are always some haavy rocks around

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you just have to look

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and you can improvise a broom handle for bar, sack of potatoes/rocks for weight..

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and I mean, if you have enough rocks/bricks..

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and you stack them together...

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that's how my grandfather made his first house at 18 years of age

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hand made clay bricks, and stone he mined on the site

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and the house is still there, good as new peepo_comfy

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each brick was shaped with hands, and dried on the sun..

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you know, the whole process

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so all i'm saying, if you are broke, and want to get stronger

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rocks and bricks can entertain you for life

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I still train sometimes with rocks, the heavy ones

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because it's fun, natural stones are weirdly shaped, and center of mass is not where you might expect it.. they are hard to grab

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so it's kinda a challange/puzzle peepo_happy

fallow cape
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1800 calories in a day?

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How do your brain works throught the day?

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Mine will just shut down

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If I were on 1800 calories

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I probably eat 1500 at one go

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Also my doctor told me taking too much protein is not good for the kidneys. And that i should make sure i drink hell lotta water during workout

smoky needle
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It's not that hard

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i had 800-1000kcal diet, and im usually on over 3000
and i wasn't even hungry

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you just gotta know what you are doing

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it's not recommended for multiple reasons

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also protein is fine for kidneys peepo_comfy

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protein is best/healthiest macronutrient, especially on a diet peepo_happy

oblique hull
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hello guys, yesterday i was in Gym, last time was Saturday 11/7, which means I didn't go for 6 days. Yesterday i spent around 3 hours in the gym from 9am to 12.

Pre-workout

Sandwich from a street food vendor: chili sauce, steamed chickpeas, cumin, tuna, olive oil, 1/2 baguette, drank 0.5 fresh mineral water.

Warmup

  • Treadmill: 15 minutes, Speed: 4 -> 5 -> 6; Inclined %: 3 -> 4 -> 5 -> 6;
  • Bodyweight squats 15 reps;
  • Forward lunges 10 reps per leg;
  • Hip circles 10 for each direction;
  • Leg swings 10 for each leg;
  • Glute bridges 15 reps;
  • Arm circles forward and backward 10 reps;
  • Scapular push-ups 8 reps;

Core

  • Bench Press:
    • Warmup with empty bar 10 reps
    • 10Kg; 2 x 10 reps
    • 20Kg; 1 x 10 reps
  • Incline Dumbbell Press (first time doing this) : 20Kg, 3 x 10 reps;
  • Chest Press Machine (Standard) ( first time )
    • 30Kg; 2 x 10;
    • 40Kg; 1 x 10;
  • Converging Incline Chest Press machine (first time): 35Kg; 3 x 10;
  • Pec Deck: 30Kg; 2 x 10;

Cardio

  • Treadmill for 15 mins; speed at 5.5 -> 6Kmh; Inclined %: 3 -> 4;
  • Stepper: 3 minutes, 150 steps; speed at 1-> 2-> 3->4

Post-Gym

Peanuts, Water, 2 halfboiled eggs

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the main reason why i didn't go to gym for a whole week is the heat wave in the country

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since the gym doesn't posses air conditioners (yet) peepo_sad

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WDYT ?

peak ember
smoky needle
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you can cut the gym time from 3h to 1h, with same results

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even 30-45min

peak ember
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im too young too

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normal exercises are the most i can do

smoky needle
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talking about firas' day

peak ember
smoky needle
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also loading and intensity doesn't make much senso to me

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i mean it's fine, you are starting out

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but you should improve it with time

oblique hull
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i mean i took short breaks

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like each 30 mins i take 5-10 break

smoky needle
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yeah, you are supposed to take breaks after each set

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im saying that there is a lot of fluff

oblique hull
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ah

smoky needle
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you can skip whole warmup section

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you can reduce core amount of different exercises

oblique hull
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but i told u i need to get rid of the belly

smoky needle
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2-3 is enough

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you get rid of the belly in the kitchen, not in the gym

oblique hull
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ah

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nutrition

smoky needle
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you also always do 10 reps, which is not what you are supposed to do

oblique hull
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i was dumb

smoky needle
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which means you are not training in correct RIR/RPE, which is the most important thing

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each set should be close to failure

fallow cape
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I missed my workout yesterday. But did 5 min jump rope, 50 squats, 30 pushu ups at home. Better than nothing i guess

smoky needle
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so if you can do 12, do 10-12

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if you can do 16, do 14-16

fallow cape
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How do you guys bench press without someone assisting you?

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I feel doing 1 more every time but

smoky needle
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5 or 25

fallow cape
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Fear is stopping me

oblique hull
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seems that i exhausted myself with the warmup

fallow cape
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Of not lifting the las one

smoky needle
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it's important that you are close to failure

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with few minutes of break after each set

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so basically, how i would do that day in 30mins

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is 15s of warmup via arm circles

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then bench warmup 20kg

fallow cape
smoky needle
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then working sets, 3x8-10, close to failure

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and then seated overhead press, or high incline dbs, 2-3 sets

fallow cape
smoky needle
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your high incline db press can't be the same weight as flat bench

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it's harder

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especially after benchimg

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so loading is not optimal either

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if i did 40kg flat bench, i would do 20kg HI/OH press

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that two coveres everything yiu did, 30min max

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6 sets total

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on the same gym implement, bench

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so no switching

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and with time you just increase the number of sets

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slightly

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add flys for a good measure, or different variations

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BB vs DB etc

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but core is horizontal push, flat bench

fallow cape
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Is inceasing number of sets any better than increasing weight?

smoky needle
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and vertical push, incline/overhead

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covers whole chest

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and front shoulders

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and 70% of tricep

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you just add few sets of tricep, in the end

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so no more than 3 core movements for

smoky needle
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and of 3 main movements, first one is prioritized, because you are fresh

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so maybe you do 4 sets of heavy bench, 5 reps (5-10 recommended rep range for you, and 3 sets)

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then you do 3 sets of oh bb/db press, maybe 8-12 reps (less weight, you are already tired)

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finishing with 10-16 flys

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if that makes sense

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  • quick tricep isolation, and you are done
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but that's less important in the beginning

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important part is training hard enough, so close to failure, in 70%+ 1rm

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close to failure in 5-30 rep range

smoky needle
fallow cape
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Yah makes sese

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N

smoky needle
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lets say pushup, when you push as hard as you can, but you can't get up

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and you collapse on the floor

fallow cape
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Yah i get it

smoky needle
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that's failure, close to failure is 0-3 reps in reserve, RIR

fallow cape
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Okay

smoky needle
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so either failure, or pretty close to it, when you slow down, struggle

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barely finishing reps with high effort

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in firas' workout, he always does 10

fallow cape
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That is nearly impossible to do without a spot on bench press

smoky needle
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like really, you couldn't do 11, or 12, maybe even 16?

fallow cape
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Usually have no one to cover me up

smoky needle
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or 9, because you couldn't reach 10

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nobody just does 10 of everything

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exactly

smoky needle
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usually you know when failure is coming

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so you stop 1-3 reps before it

fallow cape
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How do you know when to increase weights? For example I add as less weight as there is available whenever i do comfortable knowing that i can still do 1 or 2

smoky needle
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i even do 0.5-1 RIR on bench alone

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i failed on bench alone

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but Im prepared for it, and can do it safely

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so you can tip the bar, so plates slide off

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(you never secure plates with a clip when benching alone)

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or what i do usually, roll of shame

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you roll the bar down in your lap, and then you deadlift it

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but again, if you are not comfortable with it, don't do it

fallow cape
smoky needle
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people die during bench because they are unprepared or do silly stuff

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for example when you fail, never attempt to finish and rack the weight anyway

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you will likely fail while bar is over your neck

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(always use safety bars if you have them)

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you can tear your pecs when you push, fail, and try to catch failing weight

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again, rare, and i don't want to scare people

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benchibg is safe, you just have to respect it

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and not do silly things

smoky needle
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roll of shame is my usual strat

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esoecially because i have downstairs neighbours

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but i very rarely fail bench alone

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like once i year maybe, when i miscalculate or do silly goose things

fallow cape
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Thanks for the tips man

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Appreciate it

smoky needle
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even tho i always train hard, with like 0.5-1 RIR, 2-3 i consider light days

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i just know my limits well enough

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i don't do 90%+ 1rm alone tho

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no reason to increase injury risk

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i do 5-10, usually closer to 5

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heaviest 3-5 reps

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never under 3reps, because failures can be unpredictable

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especially when you don't do it often

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requires period of trainibg for it, peaking

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1rm means 1 rep max

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so weight at which you can only do a single rep

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75% of that weight, you can usually do for 10 reps

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which is rather light bench

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90% is around 4 reps

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which is pretty heavy

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i don't want to fail 140kg bench alone LUL

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i can deal with it, but it's bot safe enough

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also just unracking and racking is the most difficicult point

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because weight is so behind, and it's mostly front delts

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just not comfortable and safe to do alone

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hopefully that makes sense?

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always prioritize safety

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and practice failing

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so do practice roll of shame

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if you can't do it as practice, with lighter load and when you are not actually in failure

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you are cooked if you fail alone

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you are more likely to panic, etc

smoky needle
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volume you increase as much as you can recover from

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the more is better

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so if you train mon wed fri, 3 times a week

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if you do 6 sets of benching, you will be cooked in wed, not enough time to recover for your next session

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you want just-in-time recovery hah

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increasing weight is most important concept in training

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progressive overload

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goal is that each training session you do 1 more rep than on previous session, or 1kg more

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so for example lets say you want to squat in 8-10 range

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first week 8 reps, second week 9 reps, then 10 at the same weight

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(because you are getting stronger)

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then you add few percent of total weight

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let's say yiu add 5kg, and you drop down to 8reps

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then you grind it out to 10

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add more weight.. you get the point

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yiu are constantky adding weight to stay in rep range you want

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if you add 10kg, and you drop down to 5 reps, not good, too heavy to fast

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ofc numbers are just an example

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usually you add very little, just a few percent

fallow cape
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So my approach basically was 2 set 10 reps adding 1.25kg every time i felt i could do 2 more

smoky needle
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2 sets is bare minimum of volume to progress

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for me it's maintenance to bellow

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do at least 3

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if you can do more, do even more

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4-5

fallow cape
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Yah but I saw the progress so far

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3months in

smoky needle
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the heavier you go, 1rm%, the more sets you need

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ye, add 3rd set

fallow cape
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I am on 71kg

smoky needle
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you should be able to recover

fallow cape
smoky needle
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ye, easy to revert back if it's too much

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likely it's not, in your case

fallow cape
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I hope so

smoky needle
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2 sets is super low, that's like first month of training at best

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so you should be good peepo_heart

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you are not sore until the next session, or feeling weak?

fallow cape
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Yah trainer told me to do it once i started workout, he is not personal one i mean i dont pay him separately and will not pay much attention to me probably ge forgot to tell me to increase sets

fallow cape
smoky needle
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yeah, so you can fit 3 sets easily

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that's some minimum of volume

fallow cape
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Yah i feel i can go for 3rd as well

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He also thaught me some kindof breathing technique

smoky needle
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and you are close to failure on each set?

fallow cape
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No

smoky needle
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like you slow down, you push as hard as you can

fallow cape
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On the seond one

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Only

smoky needle
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and you know you can

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do only 1 or 2 more

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yeah, be close to failure on each

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lets say 70kg, you do 1st set 10 reps, followed by 9 reps, followed by 8

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or 10, 10, 9

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or 10, 10, 9, 8, 8

fallow cape
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Yah i can do 10, 9, 8 most likely

smoky needle
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or 11, 10, 9

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do stop at 10 just for tge sake of round number

fallow cape
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Idk if i do 10, 10, 9 since i bench press 3 times a week

smoky needle
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do 12 if you can do 12

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(and at next session increase weight)

fallow cape
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Monday wednesdayfriday

smoky needle
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usually you want certain rep range, like 5-8, 8-10

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10-16

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or whatever you like

fallow cape
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Oh i didn't know that

smoky needle
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usually heavier for main movements

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like squats, bench

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and lighter for arms, calves, side delts

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you can kinda spam them faster, higher rep range, less rest, more volume

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arms usually need more sets

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and can handle more sets than squats

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so if you can do 5 sets and recover, do 5

smoky needle
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1st week you do 8, 2nd week you do 9

fallow cape
smoky needle
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(you are stronger, always same proximity to failure)

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and then when you do 10 or 11

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you add weight and drop back to 8

fallow cape
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Got it

smoky needle
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you first do main lifts, like bench

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and then in the end you finish tricep

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with OH extensions or whatever, isolation

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which is kinda obvious, because if you do arms first, you won't be able to bench LUL

fallow cape
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Yah i do exactly like that

smoky needle
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but you can do arms after benching

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yep

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these things matter, order, weekly programming, periodization

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but mostly when you are innermediate/advanced

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as beginner you can just stick to basics, meat and potatoes

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and progress fabolously

fallow cape
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I actually am 6months in. It's like i've started pulling weights recently like 3months ago.

smoky needle
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so 3 sets of bench, squats, or whatever, close to failure, 2x a week frequency

fallow cape
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I love boiled potatoes

smoky needle
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doesn't require any fancy philosophy or complex stuff

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just basics

fallow cape
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We have biceps machine for workout no matter what i cant go further than 25kg.

I am stuck in there. Just can't increase it. Probably because thet's the last thing I do before final stretching.

image0.jpg
smoky needle
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good technique, controlled eccentric (descent is squat or bench), so slower on down

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close to failure (training hard enough)

fallow cape
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It's like a final boss for me

smoky needle
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and you can't add 100g more

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for my home gym, i eaither do 15, 20 or 25kg per arm

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but yiu can increase reps

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and volume

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so do 14, 16, 20

fallow cape
smoky needle
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and then move in weight

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also increse volume, add more sets weekly

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arms recover fast

fallow cape
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I can progress

smoky needle
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you can train them more odten as well

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and in time you will be able to add weight 99%

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it's just a bit slower

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it can also help to change variation if you are stuck

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do different bicep exercise for variety

fallow cape
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Yah i am definitely stuck. Havent thought about increasing reps though before

smoky needle
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but adding more volume weekly, and progressing in reps should be fine

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and try higher rep ranges for arms, for variety

fallow cape
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Okay will adjust those

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Numbers

smoky needle
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like 16-20 reps, until you feel that painful burn

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that's bonus

fallow cape
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I know that feeling.

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It's best when you are laying in bed XD

smoky needle
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basics is adding weekly sets, and reps

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the rest is bonus

smoky needle
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higher rep ranges are easier, but you get high brun and pain

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you have to push harder into pain to reach failure

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with heavier sets, no burn, just hard

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like high muscle tension, you push hard and move weight slowly

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but doesn't have the burn

fallow cape
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Yah I havent felt that much burn on bench press

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Probably bc i was not doing too much reps

smoky needle
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lower rep ranges are optimized for strength, like 5 reps

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higher rep ranges for hyperthrophy, muscle growth

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as a beginner these things don't matter

fallow cape
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Sure

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I am the beginner

smoky needle
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ye, bench press is not ideal to do high rep

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because you have to hold heavy weight on top of you

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it tires you out

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same with squat

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it best for heavy strong lower rep range

fallow cape
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I can't even do it. Or i will have to remove weight to do more reps anyways

smoky needle
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while there are both leg and chest exercises that are more suited for higher rep range

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machines, cables, isolations

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where it's kinda easy to spam

fallow cape
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Legs are easiest I think

smoky needle
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but i mean, you can do everything around 10 reps and be fine

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like it's good to focus on important stuff

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these things im saying are bonus

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which become relevant much later

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i just like to share knowledge so people can create their own programs

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improve and optimize things, etc

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you can cut training time by 50% with some tricks

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if you don't have enougg time

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like doing antagonists supersets

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myoreps and myoreps match, giant sets, etc

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but you know, it's just bonus if you are short on time

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not a must

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it's also complicated words, but simple concepts

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superset is when yiu do one exercise, and then jump to the next with no break

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antagonists are muscle that do opposite things

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so chest and back, or bicep and tricep

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so to safe time, instead doing bicep rest bicep rest bicep rest

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you can do bicep tricep rest, bicep tricep rest

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so in the end you have 50% less rest time, saving a lot of time

fallow cape
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Fortunately i have time.

Our machine doesn't have more weight than 70kg on this ine and another one which is the opposite of this. Not sure what their names are. So basically i can't go further than that on these i am just increasing reps on those two. They are relatively easy compared to other ones. But i don't like how my legs are getting bigger. I was not expecting such change it looks like something hanging on my leg xd

IMG_3861.png
smoky needle
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especially if you are advanced and your rest breaks for main lifts are 5m or more

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and you do 6+ sets

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you spend 1h in gym just sitting, resting for your next squat set

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so you can do other things in the meantime

fallow cape
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No I don't rest that much max 2min

smoky needle
fallow cape
smoky needle
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hip adduction and abduction for nerds

smoky needle
fallow cape
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I was grinding this every day

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Since it felt easy

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And i was doing max weight on it

smoky needle
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sometimes, when you are stuck and you need better stability from hips during squats

fallow cape
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:Ddd

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Kind of like drop of dopamine for me 😄

smoky needle
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mine are awful LUL

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you just sit, open and close your legs

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while watching a tv show

fallow cape
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And other one is you have open your legs and you should close them

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It's slightly harder than this one

smoky needle
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do some squats, SLDLs

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in gym you have hex squats, belt squats, leg presses

fallow cape
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Yah i do squats those 2 and at the end this one.

30reps 3sets

image0.jpg
fallow cape
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It's very strange

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Given that we have all sorts of

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Strange machines

smoky needle
fallow cape
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Which i can't even figure out what to do

smoky needle
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do squats

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on the heavier side, 3+ sets

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first SLDL

fallow cape
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From the flat ground directly

fallow cape
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Otherwise from the ground up

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Thanks for the tips man once again

smoky needle
fallow cape
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Probably. xd hes like 80yo but is very fut

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Fit*

smoky needle
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do them deficit, where you go deep down stretching yiur calves

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and do it with weight as well

fallow cape
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So he looks very confident when he says something xd

fallow cape
smoky needle
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and yeah, after everything usually

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you can spam more volume, less rest between sets

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you can spam it, higher rep range

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like 20

fallow cape
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Do you do any flexibility workouts

smoky needle
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ofc don't do insane your first time doing them deficit

fallow cape
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?

smoky needle
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kinda warm up to more volume

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and short rest breaks

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over few weeks

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i do like 30s rest tops, witch myorep match or giant set style

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so really spamming as many approaches to failure, in shortest amost of time

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while i do at least 5mins for squats

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it's kinda easy work, small muscle

fallow cape
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Okay, very interesting my routine was getting boring anyways. I was hoping to change something. Ill give this a try for a while

smoky needle
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but warm up to it over weeks

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to get your body ready for more abuse

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mostly like achiles tendon can be weak and not used to spam

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can be inflammed, if you do crazy weight immediately you can have an injury

fallow cape
#

Yah, i know that part very well. Initially when i've started hitting the gym i was doing like 30-40 min just to show up in the gym exercises

smoky needle
#

so you know, respect it, even tho it's easy and fast in comparison with heavy lifts

#

so add volume and intensity techniques slowly over weeks

#

but you know, in general, it recovers fast, you can do it even 4x a week

#

so high frequency, also high volume

#

if you do 3 sets of quats, you should do 5 quicker sets of calves

#

to have optimal progress

#

usually higher rep range

#

you should be as sore in your calves, side delts, arms

#

as in your pecs or quads

#

larger muscles

fallow cape
#

I do cycling and sprinting although some people at gym was telling me it was working against the building muscule what do you think about thisv

#

?

#

I really really enjoy cardio

smoky needle
#

you can do both, but ideally not at the same time

#

again, as a beginner to relevant

fallow cape
#

It's the best time of the day without the phone 😄 or pc

smoky needle
#

but you can't just run a marathon after a heavy leg day

#

after heavy leg day i can't move, and my legs require rest

fallow cape
#

All sorts of shity thoughts cone to my mind during it

fallow cape
smoky needle
#

so do it later that day, or on another day ideally

fallow cape
#

And then weights

smoky needle
#

separate it a bit for optimal results

smoky needle
#

i mean, it's your life

fallow cape
#

Even though trainer itself was telling me to continue doing it if i wanted hearth attack xd

smoky needle
#

but you want to be super rested for your heavy squats

#

not just muscle-wise, but also mentally

#

you need that oopmgh, primal roaring energy

#

to push hard

#

after cardio you usually don't have ebough willpower to live

#

let alone train legs hard

#

no surprise you chose to open and close your legs as a training LUL

#

after cardio i would either do that, or sleep

#

watch a tv show

#

so you know, best to do separate sessions

#

or in the end

#

if you must

fallow cape
#

I usually have lot of energy while going in there probably because i am mostly sitting with pc. And eata lot of meatand nuts :d

#

Ok i will separate those as well

smoky needle
#

ye, but use that energy for squats, dls, bench

#

don't spend 80% of energy running

fallow cape
#

I get your point yah

smoky needle
#

and then half-ass 2 sets of squats

oblique hull
#

i feel pain

#

i worked hard yesterday

#

good news my fasting blood sugar is below 95mg today, tested it after 9 hours, of sleep,

#

knowing that last night ive drank some coke (with sugar), eat some chocolate wafers

#

i have to reduce more

#

the problem is that ive been used to eat those things since i was a student

smoky needle
#

did you read what i wrote about your last workout? you maybe missed it peepo_comfy

#

ideally you remember those core concepts

oblique hull
oblique hull
#

this ?

oblique hull
smoky needle
#

so one of the core pillars is effort

#

how hard you are trying

#

you know what is failure? RIR means reps in reserve, how close to a failure you are

#

to improve and have effective training, each set should be close to failure, or failure

#

i know you are not doing that correctly, because you always do 10

#

you couldn't do 11 or 12..?

#

maybe 16 if yiur life depended on it?

#

or maybe 9, because you failed and couldn't finish the 10th

#

so don't just do 10 of everything, make sure you are RIR0-3

oblique hull
#

never heard about these

smoky needle
#

yeah, impossible that every set is always exactly 10

oblique hull
#

ah so i keep doing it unless i can't?

smoky needle
#

yes

#

otherwise you are training for nothing, if you are in rir 6+

oblique hull
#

but a friend told me to not do that

#

he said that i should stick to a fixed number of set and reps

#

otherwise i may have injuries

smoky needle
#

unfriend that friend

#

i wouldn't say something so bad and wrong even to an enemy

oblique hull
#

u mean i can do 5 sets with 20?

#

that'd be insane

#

imo it's good to frame it

smoky needle
#

it's really not

#

it just wastes yiur time, and you don't progress

#

you want to be always close to failure

oblique hull
#

got it

#

i'll try this out next time

smoky needle
#

so there are frameworks you can use for progression

oblique hull
#

alright, considering the heat waves this summer, do you think that doing 1-2 sessions per week is ok ?

#

and how much time for each session

smoky needle
#

your loading also seems off, you use same weight for bench, and afterwards inckine dbs

#

which shouldn't be possible

#

but that's because you are not training hard enough, rir thing

#

you pick some random weight, you always do 10

#

and that's not what you want to do

oblique hull
#

i think the bar empty weights 10kg LUL

#

it's difficult to maintain it

smoky needle
#

women bar, male olympic barbell is 20kg

#

read a bit things i said to the mama africa

#

second pillar is overload progression

#

every training you do either 1 more rep, or add a bit more weight

#

because you are getting stronger

#

thrid pillar is volume, bit we can ignore these for now

#

so you structure your training something like this

oblique hull
#

hmm

#

i think that I need a whole guide

smoky needle
#

bench press, decide on rep range, i recommend 8-10 for beginners

#

then pick weight where you can onky do 8, barely

oblique hull
#

ah

smoky needle
#

weight slows down, you push hard, and barely fibish/lockout the 8th rep

#

next training session you aim for 9 reps, one after that 10 reps

#

when you are at 10, or ckear 11

#

you increase weight

#

so you drop back to 8

#

8reps, 9... and grind it out

oblique hull
#

and how many sets ??

smoky needle
#

as many as you can recover from

#

start with 3

#

and increase slowly with time

#

that's volume

#

on smaller muscles you can do 4 if you want

#

recover from means that you recover in time for your next session

#

if you do too much volume on monday, on wendsday session you can't do shit, still sore

#

so you fit as much you can recover from

#

3 is fine

oblique hull
#

alright

#

what plan for the next session

#

can u suggest me a good one

#

knowing that im in 2nd month

smoky needle
#

tell me what you learned, and try to implement those strategies

oblique hull
#

only bench press ?

smoky needle
#

i can, yeah

oblique hull
#

i need to know what other things i should do

#

as for bench press i know what to do, now

smoky needle
#

what to do for bench, lets say 3 sets

#

how do you think they would go

oblique hull
#
  1. empty bar to get started 10 reps
  2. add some weights like 5 + 5 kg and do 10 reps
  3. add more weight like 10 + 10kg and do 10
#

i think there is a mistake 😅

#

well i do more than 10 if I can

#

right ?

smoky needle
#

so your working set is 30kg, woman bar + 20kg?

oblique hull
#

we talk about this right ?

smoky needle
#

yes

#

flat bench press

oblique hull
#

what does woman bar mean ?

smoky needle
#

lighter, 10kg or 8? don't remember

#

male olympic barbells are 20kg

oblique hull
#

aah

#

the one i use is heavy

#

maybe it weights 20

smoky needle
#

15kg is standard women olympic

#

but those you use might not be olympic

oblique hull
#

ah

smoky needle
#

google olympic barbell

#

it has 2 wide fi 50mm

#

spinny loading parts

#

doesn't matter

#

lets say it's 20kg

#

number is just a number

oblique hull
#

let's say it's 15kg

smoky needle
#

... and complicate the math? peepo_cry

smoky needle
oblique hull
#

it's like this one

smoky needle
#

20kg

oblique hull
#

alright

smoky needle
#

see those wide things on the side

oblique hull
#

ye

#

it has those

smoky needle
#

plates have big holes

#

yeah

oblique hull
#

alright so if i add 5 + 5

#

it means 30kg in total

smoky needle
#

nono, listen

#

yes

#

so 3 sets of bench

oblique hull
#

that's great

smoky needle
#

you do 1 or 2 warmups

#

depending on the weight

#

so if you do 40kg, do 20 and 30kg warmups

oblique hull
#

40 is the final?

smoky needle
#

i do warmups in 12-8-4

#

reps

oblique hull
#

oh

smoky needle
#

so 12reps of empty bar

#

8 reps of 30

#

and then you stop

#

but you get the point, the heavier it is, less reps

#

you don't want to get tired on warmup

#

you pick light weight, where you can do 20+ reps, and do only 10

#

easy

#

then you have 3 working sets

#

actual sets

#

you pick weight that lands you in 8-10 range

#

but you are close to failure, you slow down, push hard, and you know you can do maybe one more, or two

#

then you stop

#

if you picked too much weight, and you see you won't reach even 5, drop it immediately

#

if you start too light, and do 16, add more weight

#

8-10 is not strict, it's just a guidline we picked

#

so first set you do 11, push really hard, struggle with last few reps to get it up

#

second lets say you end up with 10

#

because you are more tired

#

third you might do only 8, maybe solid 9 again

oblique hull
#

im gonna save all these in my google keep app

smoky needle
#

yeah, but do you get it?

oblique hull
#

yeah i guess

smoky needle
#

this is not a strict rule, im explaining a concept

#

you don't do 10 10 10 10

oblique hull
#

i start light for warmup, and I add more weight as I go

smoky needle
#

you do 11, 9, 9, 8

oblique hull
smoky needle
#

because you get more tired

#

you can't do 10 anymore

oblique hull
#

aah the number should be decreased

#

that's the trick

smoky needle
#

well yeah, but not intentionally

oblique hull
#

if i do all 10 this means there is no progress

smoky needle
#

exactly

#

because yiu are not pushing hard enough

#

it should be 14, 8, 9, 11

#

random numbers, because that's where you failed

#

or almost failed,

#

so that 11, 9, 9, 8 is how bench set usually goes

#

or any set

#

because you are tired

#

weight is always the same

#

you just can't do as many reps because you are tired

oblique hull
#

got it

smoky needle
#

but on each one you are close to failure, they are hard

#

you are sweating, etc

#

breathing hard

#

because you pushed last few with all force you got

#

and stopped at 8, bevause no juice left in the muscles

#

weekly, or each session

#

you aim to do +1 rep

#

because you are stronger

#

it progressively gets harder, so you can get stronger with time

#

so you do 8, 9, 10, 11

#

and then you increase the weight a bit

#

and drop down to 8reps again

#

your goal rep range is 8-10

oblique hull
#

alright so this is all about the bench press

#

what about others ?

smoky needle
#

same principles apply to all other exercises

oblique hull
#

oh i see

smoky needle
#

pillar of progressive overload

#

each session/week you aim for 1 more rep in everything

#

and when you get out of the desired rep range, you increase the weight

#

and on each session, each set, you are close to failure

#

which means you are training hard enough

#

you do not do these

#

and i can diagnose it via discord messages LUL

oblique hull
#

well yes. my next session is gonna be about legs and abs

#

i ll try to apply what u told me today

#

not sure when i should go next time

#

the weather is so hot here

smoky needle
#

yeah, it's tough

oblique hull
#

Anyway

smoky needle
#

np, good luck peepo_heart

#

you can share your leg day

#

and we can improve it

#

add these concepts we talked about

#

and rest after each set

#

30s-5min, depending how much you need

drowsy rain
smoky needle
#

this me peepo_comfy

frog-jump-stars.webp
oblique hull
smoky needle
#

cute ^^

oblique hull
#

Live

#

Im applying what u told me it's working

#

Started first set with 15 at 90kg

#

Second at 110kg

smoky needle
#

im benchig atm 😌

#

do as many as you can do

#

well, close to that point

oblique hull
#

👀

#

Last set

#

First time i do this one

smoky needle
#

don't jump in one session like that

#

that's how you hurt yourself

#

stay in your rep range

#

if you done 8 @110

#

at 150 you will do 3

#

and that's not what you trained for

#

if you do the same amount of reps with 150 and 110

#

that means your 110 was too light, and you didn't push hard enough

oblique hull
#

150 was great

#

Done 10

#

Not extremely hard

#

The session ended

quaint musk
oblique hull
#

My Gym Workout Recap yesterday: Legs + Abs + Burn, ~2 hours

Warm-up

  • Mode: Incline Treadmill Walk
  • Duration: 30 minutes
  • Distance: 2.5 km
  • Incline Progression: 3% → 4% → 5% → 6% → 7% → 8%
  • Estimated Calories Burned: ~220 kcal

Legs

1. Seated Leg Press

  • 4 sets
  • Reps:
    • Set 1: 15 reps 90kg
    • Set 2: 12 reps, 110kg
    • Set 3: 10 reps, 130kg
    • Set 4: 8 reps, 150kg

2. Leg Curl

  • 3 sets
  • reps:
    • Set 1: 12 reps, 20 kg
    • Set 2: 10 reps, 25kg
    • Set 3: 8 reps, 30kg

3. Leg Extension

  • 3 sets
  • reps:
    • Set 1: 15 reps, 15kg
    • Set 2: 10 reps, 25kg
    • Set 3: 8 reps, 35kg

4. Calf Raises 2 sets, 10 reps, 45kg

Abs:

  • 3 sets
  • reps:
    • Set 1: 20kg, 15 reps
    • Set 2: 25kg, 12 reps
    • Set 3: 30kg, 10
fallow cape
#

I haven't eaten a meat straight 2 days

#

I felt like 12 y/o Girl

#

at Gym

#

I didn't know it had so much diff

peak ember
fallow cape
#

Do you have energy?

#

I was barely moving at all.

peak ember
#

but at the end of the day, im skinny

smoky needle
#

ye, you need protein for proper recovery

#

so if you train hard, and fuck uo your usual recovery

#

it will feel awful

#

nutrition, lack of sleep.. whatever

regal jay
peak ember
smoky needle
#

yeah, plant-based proteins are fine as well

#

you just need to know a bit more on how to combine them if you want optimal results

#

since each source is not complete on it's own

#

and you need a lot of it to make it work

#

for example with eggs, you would need to eat 30 eggs a day to get enough protein

#

since each egg is about 6g of prot, and you want 160g or more

#

(depending on weight)

#

(1.6g per kg of body mass)

drowsy rain
oblique hull
drowsy rain
oblique hull
#

Good

#

Im excited i can do Marko’s role now

#

Since i guess he’s off from server

#

Alright

#

Let me read these

oblique hull
# drowsy rain

Bruh u go every day to gym?? That’s not good, i dnt recommend

drowsy rain
oblique hull
#

😵‍💫

drowsy rain
oblique hull
#

I hmm don’t see that a good idea

#

Using sets helps to improve

#

Like we discussed recently marko and I, u do 15 , 12, 10, 8

#

But each set is more difficult than the previous

drowsy rain
oblique hull
#

Pistol squats??

drowsy rain
#

10x pistol squat = 10x on each leg

#

Is it squat or squad btw pepekek ?

oblique hull
#

Squats

#

I see u do dips

#

How long have you been doing this?

drowsy rain
drowsy rain
oblique hull
#

Oh boy

#

Im in my 2nd month in gym

drowsy rain
#

Well I never was in a gym apart from a tiny one at my workplace babyyoda

#

Doing all only at home or outside

oblique hull
#

Do u have tools ??

drowsy rain
#

Tho I noticed that I don't really hit my biceps at all. I just can't think of an exercise I can do without weights apart from close grip pull ups

#

Sometimes doing curls with the water crates at second job if im motivated, but that's it

drowsy rain
smoky needle
#

cool stuff peepo_comfy

#

are you close to failure on all those sets?

#

for me structure is kinda weird, I don't like planks and similar, and I don't like stretches between sets

#

everything always being in round reps also worries me that you are stopping at like rep 10 or 20, just because that's your goal

#

even tho you could do 12, or 23

#

and for some things, you are doing 8 different exercises

#

try doing only 2-3 per muscle group

#

find one thing that works really well

#

maybe it's foot elevated (harder), pike (more upper chest and front delts), deficit (better pec stretch, full range of motion, harder)

#

for example

#

and just grind 4 sets of that

#

close to failure

#

if that one hits really well

#

and then you can do some pushup for tricep as finisher

#

so 2 movements, you cover whole chest, and tricep

#

you told me earlier knee raises are awesome for you

#

just do few sets of those

#

and maybe add some situp variation as your 2nd abs movement

#

and if you want to do cali stuff, like l sit, there is some specificity there, so you do those

#

if you want to become better at them

#

you can shorten and streamline your workout that way, and it's much easier to track progress, and push yourself optimally

#

you really don't have to do 10 different pushup variations

#

yuu do them 2x a week, 1 week it can be feet elevated, pike, deficit pushups

#

the other day it can be a different variation, feet elevated, wide grip, deficit pushups

#

but mostly these numbers worry me, they are too round

#

and looks like you are not pushing near failure

#

also doing more reps on your 4h set, on a difficult pushup variation, then on your 2nd

drowsy rain
# smoky needle are you close to failure on all those sets?

My idea on my workouts is to not come close to failure on every exercise, but close to failure towards the end of the session. Apart from the one break on the abs workout, I have barely any breaks till the next exercise. So I can get quick 10min workouts until failure and to spread the volume between other days instead of traing only twice or trice per week. My belief is that the discipline is easier to lose if I train only twice or trice then

drowsy rain
smoky needle
#

yeah, I dislike that methodology, of being close to failur eonly once

#

I mean, if it works for you, awesome peepo_comfy

#

whatever you find fun and whatever you can do consistently

drowsy rain
#

I will try the way you recommended tomorrow. My current workouts do work out for me in sense of making me feel fit and decently strong, but muscle gain feels invisible

smoky needle
#

yeah, you can figure out something fun but also highly efficient

#

you should reach failure each set, maybe 2 exercises per muscle group tops

#

1 dominant movement in session A, like the feet elevated, pike, deficit pushup

#

or just more feet elevated, deficit pushup

#

you don't even need pike

#

that way it's a lot harder, it's deeper, and it hits whole chest and front delts

#

that's your prime chest movement

#

if you do 20reps, but you can do 50, you are wasting your time, nothing will happen, because you are training too light. it's basically a warmup

#

you want it to be heavy enough, and to actually fail in 5-30 range

#

or be very close to failure

#

then you are training hard enough, and those sets count

#

all other sets that are sub 65% 1rm basically do nothing, you are just moving around, warming up

#

and rest in between

#

you can do antagonistic supersets

#

so after your pushups, catch your breath, and do pullups

#

to make it fast

drowsy rain
#

Tomorrow would be leg day. Then just 3 sets of pistol squats till absolute failure?

smoky needle
#

have you tried reverse nordic and nordic curls?

#

and sissy squats?

#

but yes, 3-4 sets, depending how accustomed to volume you are

drowsy rain
smoky needle
#

yep, gently touch the ground, and go up

#

nordics is when you are on knees, and going back and forward again

#

they are both difficult ^^

#

and kick my ass

drowsy rain
smoky needle
#

are you sure you are doing them correctly, hips fully extended, slowly all the way until stretch, and up

drowsy rain
smoky needle
#

some people cheat and do the hip thing

#

reverse nordics, in case of quads

#

and no need to go to absolute failure, but stay close to it

drowsy rain
smoky needle
#

1 RIR (rep in reserve

#

yeah, like that, but touches the heelps

drowsy rain
#

Yeah we were talking about different things if that's a sissy squat

image0.jpg
smoky needle
#

idk, there are probably better videos that go into detail of these movements

#

but something like this, locked out hips, and fall back, or knees softly touching the ground in sissy version

drowsy rain
smoky needle
#

so yeah, definitely recommend them, they are brutal

#

yeah it's very different

#

your hips should be fully extended/locked out

#

if you bend there, then it's ez

drowsy rain
smoky needle
#

because it's basically a regular squat, but a bit weirder

#

but modifying how much extension you have, it you make it harder or lighter

#

he is showing the hardest BW progression, but if they are too hard, you can check out how to progress with them

#

pistol squats are weird because of the balance thing

#

when you are unbalanced you lose a lot of strength, because your body doesn't unlock your fully potential

#

because in thinks you will die

#

bulgarian split squats/lunges are cool too

drowsy rain
smoky needle
#

or lunge variations in general

#

but in any case, pick one that works well for you

#

you feel deep burn in higher in higher rep sets

#

or a lot of muscle tension in lower rep sets

#

they are hard, you feel sore afterwards

#

and when you find best movement or two

#

just do them as main lifts

#

legs A, first session in the week pistol, legs B nordic/sissy

#

3-4 sets, you don't have to reach failure, but be close to it

#

like 1 RIR, when you can do 1 more rep

#

you slow down, it's harder and harder, and you barely finish your last rep

drowsy rain
#

Unrelated to those leg exercises, but one of my current issues that make some exercises tough is that I have pain in my hand joints, even after longer breaks. That's why I avoid pushups on my hands for instance and always do them on my knuckles instead

smoky needle
#

that's a good time to stop

#

but that's much after the burn, in such high rep sets you do

#

so push trough burn and pain to be close to actual failure

drowsy rain
smoky needle
#

yeah, I don't think there is much you can do

#

you can buy those pushup things, like lil bars

drowsy rain
#

I even had a 2 months break but they remain

smoky needle
#

they are great because they provide some deficit as well, so you can go deeper fully stretching your pecs

#

and you hold them naturally

#

lots of nerves there, some nerve impingement, inflammation.. dunno, not a doctor

#

but switch out, find something comfy for you body

#

if you can do on fists comfortably, that's fine

drowsy rain
smoky needle
#

and rest a minute or two between your sets

#

you can do angatonist supersets, so pullups after pushups

#

if you want to keep short 15s breaks

#

an save some time

#

and I recommend doing core stuff after legs

#

doesn't matter that much for bw stuff, but with fried core you will have a hard time having a good leg day

#

but you will see yourself if it interferes

drowsy rain
smoky needle
#

so kinda like this, but feet elevated, and slightly bigger deficit

#

great movement, I use it myself

#

(or whatever you find really good for yourself)

#

i guess ushups require some core stabilization as well LUL

#

in that case keep your core day light, so it doesn't interfere with upper and lower (your main training)

smoky needle
#

you can add 1 more chesty/tri movement

#

so maybe 4 sets of main movement

drowsy rain
#

Well imma go sleep now, good night. Really appreciate it peepo_heart Really insane how much you carry this channel peepo_heart

smoky needle
#

and 2 sets of tricep /trinagle/diamond pushups on your knees, to finish tricep properly

#

depending how accustomed to volume you are

#

maybe 3 sets and 1 bonus tri set

#

or you know, whatever

#

and as always, you want to be in caloric surplus, and to eat 1.6g of protein per kg of your bodyweight

#

pillars of getting strong

#

nutrition, intensity, volume, frequency

#

intensity is making sure you are close to failure, and that you are training hard, you can't speak and can barely breathe after sets

#

you are giving it your all last couple of reps

#

progressive overload, every session should be +1 rep, or added intensity technique (feet a bit higher), because you are getting stronger

#

each training a bit harder than the previous one

#

and you track your progress, because it's easy to be kinda lazy and always do the same workout

#

you have to push yourself to do that +1

#

have fun peepo_heart

fallow cape
#

Do you guys also get energy boost when listening music ?

#

Especially metallica or something similar

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I have noticed when doing cardio that i barely hear my heavy breath

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And i think that should be it

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I have tested without the earbuds and with earbuds

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Difference was huge

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I mean noticeable

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I am geniunely interested if you have any explanation about this

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Or have noticed this as well

smoky needle
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yes

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mental arousal is important for sport performance

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you need to be in certain mental space to even be able to lift very heavy weights