gym

[hollow dirge]

You are moving a lot but also doing a crap ton of weight. There is plenty more range of motion you can do but you said you have some injuries from the past

This is better than the other videos you posted

There was one where you were just moving that thing around but this is much better

[lucid meadow]

xD, yeah I was exhausted that day but determined to at least move it.

Wasn't going to give myself any excuses to back out.

[lucid meadow]

Fast reps high weight is good for explosive strength or? I recall someone in the past talking about the difference between doing slow and fast reps for different kinds of strength.

[lucid meadow]

.
Yeah I am very injury prone. I have bad knees from a car accident and a damaged discs in my spine from a fishing + shower incident.

[hollow dirge]

Good one tbh. All I know for calves is try to isolate them as much as you can, but to me explosive training would be more like going slow on the descent and having a quicker and more explosive ascent

[hollow dirge]

...shower incident?

nvm

But I try to do mine like this video basically
https://www.youtube.com/watch?v=dhRz1Ns60Zg

[lucid meadow]

I happen to have hyper mobility or whatever it's called so it hasn't affected me to much.

All my joints can dislocate/relocate easily without any pain unless pulled out to much. Helps with u pinching nerves but also causes my nerves to get pinched regularly.

[lucid meadow]

I had gotten multiple herniated discs and when I tried to take a very hot shower to each the pain I moved my back to quickly and two of them slipped out.

[hollow dirge]

[lucid meadow]

Left me in severe pain for months.

I managed to put the discs back in myself with guidance from my father who had done it before when he had a slipped disc.

I still have back pain but I can manage it for the most part now.

[hollow dirge]

I never imagined the discs like that

So they literally are discs

[lucid meadow]

Yes.

[hollow dirge]

[lucid meadow]

Well more like small balloons full of liquid.

[hollow dirge]

thats crazy

[hollow dirge]

yeah i thought of it like little jello blobs that are like part of the spine but i guess its more segmented than i think with how you can put them back in...

[lucid meadow]

Take it from someone who has been through that ---- hole. Always be cautious of your spine and train your core muscles so you aren't as reliant on the spine to do all the grunt work.

[hollow dirge]

[lucid meadow]

The closest way I can describe the pain that it causes is debilitating pain that makes you want to die but you can't even move to do it.

Skipping a year and a half of suffering here I am.

Doing much better and able to move around again.

.
.
.
Anyways, all that being said @hollow dirge I am open to pointers on how to improve form and will do my best to do so without risking my injuries to much.

[limber grail]

I can't deny that... But ik that creatine helps store more water in your muscle which helps with endurance basically

Depends on the powder, some have like 4g or 5g scoops that are only 3g creatine for example so when you'd wanna hit 5 you'd double scoop

The flavoured ones obvs aren't all creatine

Yeah it has 1 single downside it tastes a bit icky

[lucid meadow]

I have a flavorless creatine with a decent sized scooper that I usually do like a baker's scoop with.

I don't mind the taste but very much so dislike the texture.

I will check how many grams one scoop is when I am home.

[limber grail]

Idk how much thst is but sounds like you should add more water

[rustic geode]

Damm I lost my appetite when I eat, Is this the sign that I should stop bulking and begin main gain or cut?

I am like 20 % body fat rn

[shy zenith]

I'm around 20 as well

[rustic geode]

Do u feel like u don’t want to eat more?

I haven’t reach my Marco yet and I feel like don’t want to eat and when I eat I am starting to throwing up in half way

Or is just I am getting bored of my diet

[maiden tendon]

Could try a change

In the foods

[rustic geode]

I will try start doing that now.

Been 4 months bulking btw trying to do it in 6 months

So I have 2 months left

[limber grail]

If you eat the same thing every day/of the week that's highly likely

Stop the bulk when you hit your goal

Eating the same thing especially if you don't like it is gonna get boring for you

Plus bad because less happiness from the food you are eating since you don't enjoy it

[civic epoch]

Also

It also relies on where u get the steroids

There’s diff types of steroids

There’s one that will just mess up ur whole body

Between acne and other stuff

But there’s also better steroids which won’t do as much

[hollow dirge]

yeah thats what i was trying to say

[red onyx]

The only time u should take steroids is for medical reasons

[maiden tendon]

That's why I stated specifically anabolic steroids

But also, it really should only be for medical purposes

[civic epoch]

Or getting big 😏

[shy zenith]

I can't even do one push up. Upper body day was brutal.

[limber grail]

They're quite hard to do

[shy zenith]

I really pushed today..need creatine ASAP lol. Was doing some research a few minutes ago

[pure veldt]

Nah, that's good, not being able to do a push up is nice

[shy zenith]

Going to work be like

[red onyx]

Soreness after a core workout is worse bc it hurts to lay down

Imo

[shy zenith]

Hmm

I have yet to feel that

[pliant copper]

hurts to get up too

[willow salmon]

the soreness is good

and u wont get sore next time

so its worth

[pure veldt]

Worst one is when you go hard on a push day, now I can't have a good back workout cuz well, my front delts are cooked

[pure veldt]

?

[pliant copper]

I wish it worked that way, depends how hard you push. I was sore last week and pushed even harder. Definitely sore now

[willow salmon]

feels good bc u know you accomplishd something

[willow salmon]

i think itll go away eventually, im not entirely sure but a few weeks after i started going my soreness went away

could be different fomr person to person tho

[pure veldt]

Not really

Soreness is just latic acid build up

Doesn't mean your muscle got any growth stimulus

[pure veldt]

About this, it's a function per say

When you change or add exercises to your routine, they'll provide x amount of growth stimulus and y amount of soreness

After like 2 or 3 rotations

X will surpass y, and will be like that for around 12-16 weeks

It's just your body getting used to the movement

And how to rebuild the muscle fibers

[shy zenith]

Back to the gym

[willow salmon]

idk bro all ik is that i can bench however much one month and then 2 months later i can bench a little more

and dont feel sore

[pure veldt]

Read the next messages, I vaguely explain why that happens

[willow salmon]

i did i just dont really pay attention to the science behind it

[dire bough]

Gym is hard

I wanna do 1 set only

[shy zenith]

Lmao

I'm at the gym rn

Feels like that sometimes

[lucid meadow]

So what have I missed out on while I was away?

[pliant copper]

uuuh. I started using more casein protein at night and am finally gaining mass

[limber grail]

Type of protein shouldn't really matter for mass gain, it's probs just the fact you didn't have enough protein/cals to gane mass

[pliant copper]

This is it, I just dont eat enough for it so I supplement a extra protein in at night during sleep

significantly faster recovery as well

[lucid meadow]

New personal best!
1080lb x 30 reps.

[shy zenith]

Closest
thing to steroids hahahahaha

[shy zenith]

That scares me

I've seen terrible videos of that going wrong

[lucid meadow]

You mean like when someone can't push the weight and it falls in on them?

[shy zenith]

Knees bending in the wrong direction 🥲

Be careful

[lucid meadow]

Ahh that.

Yeah to do my best to prevent that before I do the weight I make sure my legs are perfectly straight so if they bend they bend up in the proper directly to avoid further knee damage then what I have.

May I get your thoughts on my form?

[shy zenith]

I'm no pro. You're asking the wrong person

💀

[pliant copper]

wack, its gonna be 110 later this week and well over 100 for the rest of it. Do I dare do my 5 mile weight vest hikes in 110...

[limber grail]

Unflavoured

[shy zenith]

Idc. As long as I get results..maybe next time I'll get something flavored

[limber grail]

Fair, unflavoured just icky personally

[lucid meadow]

My entire body is sore....

Did arms, chest, and core as well yesterday.

[shy zenith]

Perfect

[pliant copper]

+6 lbs added to the weight vest. Woo, should be fun

[shy zenith]

👍

[limber grail]

Not just the thumbs up 💀 that's a dad response right there lol

[maiden tendon]

Real

[dire bough]

Bro do deeper rom

[dire bough]

Get chewables

[limber grail]

They're so overpriced tbh

[dire bough]

Or Mix the creatine with cottage cheese, 500g

[shy zenith]

🤔

[limber grail]

Think I'll stick to flavoured with water

[dire bough]

How do I know if creatine works on me

[limber grail]

It works on everyone?

[dire bough]

I heard it is not

[red onyx]

If your just starting you’ll have to take a bit more then lower the amount u take after a week

U should notice more energy working out

[limber grail]

Where? Literally every study shows it helps with muscle growth, endurance (more reps) and less feeling of fatigue and makes em look bigger too because more water in them. Also there's brain health benefits to creatine too

[limber grail]

Of just take the normal amount it'll just take a bit longer to fully saturate in your muscles

Also a huge increase of creatine in your diet is gonna have a laxative effect...

[red onyx]

That’s how u know it’s working jk

[limber grail]

Well if he's just looking for that effect he should just eat an entire pack of sugar free fiber gummies and some olipops

[pliant copper]

ah the ol haribro cleaners

[lucid meadow]

deeper rom?

[lucid meadow]

Like the others said it takes a while to show effects. Took about two weeks before I started notcing it.

[shy zenith]

another day done...

https://tenor.com/view/little-giants-muscles-flex-body-gif-8495707

[pure veldt]

So today

I met

https://www.openpowerlifting.org/u/danielbeltranlopez

This guy

And this fella

[pure veldt]

He a homie

[shy zenith]

sick

only 22 years old

💀 💀 💀

[pure veldt]

He is crazy big

I looked at him in awe

[shy zenith]

well you know what he takes....when you go pro, steroids are a must

[pure veldt]

Yeah

But he is still impressive

[shy zenith]

i agree

its unreal in person

[limber grail]

Don't dismiss olipops, 7g fiber a can

[red onyx]

range of motion

[gaunt horizon]

creatine works on everyone, but the swelling etc occur to different degrees
it'll probably be 2-3 weeks before you're saturated

[dire bough]

Decrease weight and go lower

[gaunt horizon]

also creatine is only gonna increase your muscle growth by like 5%/yr so don't wait around for anything crazy

[pure veldt]

Less than that

The difference is closer to 0.5lbs than 1lb

And there's a chance you're a non responder to creatine

[shadow ferry]

might be controversial but leg day is by far my favorite day

[hollow dirge]

Nothing wrong with that

If anything, thats a good thing

[shy zenith]

What exercises do you do?

[shadow ferry]

Just the standard rotation: leg press, back squat, calf raise etc.

[shy zenith]

Well I hate it

[pure veldt]

That's no standard rotation

[shadow ferry]

How

[pure veldt]

No one does calve raises 😭

Normally is squats, leg extension

Leg press

RDL and leg curls

You can take rdls

[shadow ferry]

Everyone does calf raises

If you care about actual leg strength

[shy zenith]

Exactly

I do them

[pure veldt]

I'm good on my leg strength

• 1st time I did the I started with 315 for reps, so yeah, no

[red onyx]

It just depends what your training for

[shadow ferry]

calf exercises improve explosiveness and ankle mobility/stability, so yeah, they're important. if you don't do them you'll get injured easily from running and jumping

[pure veldt]

pretty much strength

not in squat

but deadlift I'm getting close to 200kgs

and squat i'm half a plate away from 180kgs so (170kgs)

[maiden tendon]

Whenever someone says something does jack squat

You think anyone's ever wondered who jack is and why he is doing squats?

Does he even do that?

[limber grail]

https://tenor.com/view/transformers-shia-la-beouf-sam-witwicky-are-you-on-drugs-curious-gif-5137780

[maiden tendon]

https://tenor.com/view/kool-aid-wall-crashing-through-breaking-wall-oh-yeah-gif-4093663

[shy zenith]

Lmao

[shadow ferry]

I squatted 200 at 14 years old

[sharp stirrup]

Dawg are you guys like giants or some

200kg at 14? wtf

[shy zenith]

lol

200lbs?

right

'

[pure veldt]

Homie is just trolling

[pliant copper]

ayyy I can do my weighted hikes again. its not gonna be 108

[civic epoch]

200kg is def possible

At 14

I’ve seen 15-16yo benching 315

No straps

[sharp stirrup]

Human evolution moment

We are gonna get babies lifting 135 at birth some day

[shy zenith]

Lmao

[pure veldt]

Not what I meant

[maiden tendon]

That's because babies will be brains uploaded to robot bodies

The future is robot

[lavish dew]

What 15-16yr old is benching almost 700lbs 💀

[lucid meadow]

Okay so after having been sick for two weeks coughing and sneezing blood I am back at the gym (still sick but doing much better).

Here's what I accomplished today.

• 5x10 calf raises
• 3x10 leg press
• 1x20 crunches at a steep angle
• 30m of stretching

I maxed out at 1,080lb for calf raises and 720lb for the leg press.

[civic epoch]

Maybe with straps

It’s possible with straps

No straps impossible unless he’s injecting tren

Even with tren it wouldn’t be possible

🤣

[gaunt horizon]

honestly a big 16yo could bench 700lbs with a powerlifting kit

belt, suit etc

without a shirt probably not

[civic epoch]

If he has straps it’s possible

But a regular bench press

It’s literally impossible

[shy zenith]

Hello fellow, steroid users

[gaunt horizon]

Hello fellow braincell killers

[hollow dirge]

[red onyx]

we hurt brain to make brain stronger, bc brain cells can def regernate

[maiden tendon]

Yes

[lucid meadow]

Gosh my recovery period was way worse then usual. Maybe it's due to having been gone from the gym for like 2 weeks?

I typically recover to go to the gym the next day but this time it took 3 days to fully recover.

[gaunt horizon]

exercise elevates myops for up to 72 hours after your lift

you're also doing moderate volume and some iso work with stretches which will increase muscle damage

also fyi most muscles in the lower body benefit from some level of increased growth at longer lengths, so if your joints can handle it and you're interested in more mass a better range of motion would be of benefit

not for calves though calves are really weird

valid weight though im not loading leg press with that much

[limber grail]

When you break the routine that happens yeah

Or well can happen, or you might not be able to lift quite as much depending how long you take off

Not a huge amount but if you've just gone up a weight you might have to go back down ime

[lucid meadow]

Thank you for the tip. Yeah I am slowly increasing my range of motion. Biggest thing I noticed is when I go above the 720lb mark for calves the pressure on my foot bones increase exponentially the higher I increase my range of motion so I am being careful not to go to high to fast to avoid fracturing my bones again.

[limber grail]

It is kinda funny how calves are better at the lower ROM

[gaunt horizon]

does ur gym have likea calf machine

[gaunt horizon]

yeah the length-tension relationship is super odd

[lucid meadow]

Yeah, a sitting horizontal and a standing calf raise machine.

But they cap out at a very low weight.

[gaunt horizon]

but i feel like evolutionarily it makes sense becuase we experience the most force on the gastroc while running in those positions

[gaunt horizon]

fair

[lucid meadow]

370lb on the standing one and 280ish on the horizontal sitting one.

[gaunt horizon]

i'm assuming you've tried working at the max

[lucid meadow]

Yes, I've maxed them out with full range of motion a while back. I don't feel my calves being used much when maxing those anymore so I switched to the leg press.

[gaunt horizon]

feel really doesn't matter

but that is fair

[limber grail]

How low? Feel like your legs are just stronger than avg?

[gaunt horizon]

^

[lucid meadow]

Guessing being sick didn't help with that...

I was doing 1080lb 30 reps per set before returning and doing 1080lb at 10 reps felt like it killed me..

[limber grail]

Not far off my gyms horizontal is, m mine goes to 128.75kg yours is 107 kg so pretty close and that's heavy

[gaunt horizon]

but with regards to your original post about getting back in the gym the day after, don't, it's stupid

you'll accumulate too much fatigue and not actually grow

[lucid meadow]

It's definitely heavy. For me it's simply I want to also do better then what my previous self could do so when I hit that limit and stopped seeing gains I moved to heavier weights.

[lucid meadow]

Please explain I think I might be missing something.

Prior to my break and being sick, I had a gym schedule of going to the gym every other day as I noticed it usually takes me about 24-36hrs to recover meaning minimal pain and most of my energy being back.

[gaunt horizon]

When we exercise and exert ourselves sufficiently to stimulate growth, that growth stimulus lasts up to 72hrs after the lift

We also accrue fatigue in various muscle and neurologic systems

[limber grail]

30 reps jesus, I'm guessing fast and not slow?/not many sets?

[gaunt horizon]

Depending on what your split is, which is mostly personal preference, it tends to be optimal to allow for at least 48hrs between muscle group stimulation, as well as allowing for sufficient time between hitting each muscle group

Higher reps and poorly programmed isometric work which may or may not occur in your stretching regimen also cause lots of muscle damage, which increases your recovery time

Because you won't grow if your body's busy fixing old damage

[limber grail]

You could always do em really slow but yeah i see why you need the plate machine

[gaunt horizon]

fwiw i'm not particularly strong myself but that's the general consensus we've reached as a scientific community

[lucid meadow]

For calves here is my regime.

360lb x 30
540lb x 30
720lb x 30
900lb x 30
1080lb x 30

About 1.5-2s per rep

And I stretch my entire legs for about 2-3m between sets

and a 20m stretch for my entire body before I start exercising period.

[limber grail]

Sounds like you're training for endurance rather than pure muscle growth from that amount of reps

[gaunt horizon]

which tbh is valid for calves

esp if you run or smth

[limber grail]

Nothing wrong with that but imo progressively overloading and doing 8-10 reps of 3-4 sets of the heaviesy you can

[lucid meadow]

Yeah currently I am training more for endurance than raw strength but it is still increasing my strength which is good.

I want to hit 1,500lbs 10 reps by next month which should be a easy goal.

[gaunt horizon]

this dude definitely watches jeff nippard

[limber grail]

No

I heard the name but never watched

[lucid meadow]

I have recently been adding 2-3 sets of normal leg presses 10 reps each and some core exercise. Just moving the plates gives me my arm workout lmao

[limber grail]

That's fair nothing wrong with that depends on what your goal is I'm purely just talking about muscle growth

[gaunt horizon]

from where does bro obtain his information

[lucid meadow]

I will be returning to the gym today so I am curious where I am at.

I am gonna do some core and today focus on finding what my current limit is on calves.

[gaunt horizon]

have fun

[lucid meadow]

Previously I maxed out at 1,350lb x 10 reps with moderate form.

Anyone know how one gets into the list of world records? Curious because I think I can take it soon for the calf raises.

[gaunt horizon]

guiness world records are rubbish

[lucid meadow]

They are?

[gaunt horizon]

yeah bro you just pay the person to watch you do something and they put your name in a plaque

it doesn't mean anything

[lucid meadow]

That sucks...

Thought there was a whole testing and requirements process

[gaunt horizon]

not really

[limber grail]

There's so many studies on it wdym

[gaunt horizon]

bro reads studies in his free time

i do aswell

[gaunt horizon]

if the rest of your legs are as proportionally strong as your calves the uspa is always open

[lucid meadow]

Is there a actual pleatue point for people in terms of raw strength or does it just slow down at some point?

[gaunt horizon]

yeah there is

[lucid meadow]

I can do about 720lb for leg presses and 1080lb for calves on the leg press. I did not test my strength for leg presses prior to getting sick.

[gaunt horizon]

you'll have to see if that transfers to squat

i'm pretty sure uspa is just sbd

[lucid meadow]

sbd?

[gaunt horizon]

squad bench deadlift

standard strength-measuring lifts

oh and maybe the clean

[lucid meadow]

Ahhh deadlifts are a no go for me unfortunately. At least for the time being.

I have damage in my spine that makes it very hard for me to train upper body or really do anything to strenuous on it. Been making up for that with core strength.

[gaunt horizon]

i see

might be hard loading back squats in that case

[lucid meadow]

It's also why you see me doing 1,000+ pounds on legs but only like 50-100 for arms.

[limber grail]

@gaunt horizon btw idk what your hatred to doing 8-12 reps is but
https://www.google.com/url?sa=t&source=web&rct=j&opi=89978449&url=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7927075/%23:~:text%3DA%2520moderate%2520repetition%2520scheme%2520with,optimizes%2520local%2520muscular%2520endurance%2520improvements.&ved=2ahUKEwix7OXBiKyHAxWeTUEAHfM1C_0QFnoECA4QBQ&usg=AOvVaw08Oz0eM84nzrv1_cmyGmJ3

[gaunt horizon]

i'm not disagreeing with you i work at 4-8 but i just wanted to know where you got it from

jeff is popular so i assumed you watched him

[limber grail]

Ohh sounded like you where hating

[gaunt horizon]

i get that a lot

[limber grail]

I usually do about 8-9 tbh

[gaunt horizon]

natural born hater

[limber grail]

Lols

The only people i watch are TNF, formerfatguyfitness, Liam thePlant, nutrition narc and

Think that's in on a consistent basis actually ye

And used to watch bax but RIP

[gaunt horizon]

liam is dubs but i can't handle his brand of humor

[limber grail]

Dubs? And that's fair but i love it

As in a win?

[hollow dirge]

jeff nippard at home

[gaunt horizon]

yeah

[civic epoch]

8-12 is perfectly fine

7-12 is best for

Growth

[maiden tendon]

how dare you do one more rep this is treason

[sharp stirrup]

How to find out if you need to bulk or cut

[red onyx]

Find your body fat percentage and decide how u want to go from there

[gaunt horizon]

its actually 4-10

but preach

we can achieve up to 5 stimulating reps per set, but that's not considering for factors like fatigue

so the number actually decreases to 4 as the workout continues

[sharp stirrup]

What's like the point where you'll know you need to cut or bulk?

Like the percentages

[red onyx]

I’d start cutting between 25-30% personally but everyone has different body types and metabolisms

As for bulking go up to 25-30% as well

[civic epoch]

It’s 7-12 still

[sharp stirrup]

Okay

Thanks

[civic epoch]

https://legionathletics.com/wp-content/uploads/2020/06/Male-Body-Fat-Percentage-Pictures.png

Just match where ur at

And cut to where u wanna be at

[lucid meadow]

Here's a update on my results and regime yesterday.
@gaunt horizon, @limber grail.

Stretching & Core

• 10m of stretching mostly legs with some back/arms
• 20 crunches using a bench at a downward angle

Leg Press Calf Raise (1.5s-2s per rep)

• 10 x 540lb
• 10 x 720lb
• 10 x 990lb
• 10 x 1260lb
• (1 rep max (2.5s)) 1 x 1,440lb

So my strength has definitely increased overall but those 2 weeks where I was severely sick and away from the gym definitely caused a strong decrease in my performance.

[shy zenith]

Imagine doing stretches before a workout

[lucid meadow]

Why not? I find it helps prevent muscle cramps when I do the high weights.

[shy zenith]

Joking

It's good for you

But I seriously don't do it

[lucid meadow]

Oh okay.. I was confused.

[lucid meadow]

May I ask why you don't stretch?

[shy zenith]

I don't need it or have injured myself for not stretching

[lucid meadow]

Ahh gotcha.

I used to avoid stretching up until I started doing calves. When I increased the weight I found that if I didn't stretch before and after each workout I would have severe muscle cramps, occasional lockups, and more prone to tearing my muscle fibers.

[gaunt horizon]

based on what bro

what study do you have

[gaunt horizon]

stretching before a workout decreases your explosive potential
this is scientifically proven

[lucid meadow]

I don't doubt that.

Problem is after each workout usually around set 3 for me starting at about 700lb my muscles become very strained and if I don't stretch then they lock up on me.

[gaunt horizon]

try doing more active mobility instead

[civic epoch]

A little research helps

👍

@pure veldt

Why did my pic delete

[pure veldt]

whaat

yooo

under 6 reps is considered strength training

so it's really not hypertrophic training

over 12-15 reps it's purely hypertrophy

so if you are in the 6-12 you're pretty much doing an average of strength and hypertrophy

[civic epoch]

Pics sending sec

Legs a lil small but them biceps hitting

[shy zenith]

nice

nice

looking great

[gaunt horizon]

this is like 20 year old data

all of the best data we have suggests that 4-8 or 10 reps is best for hypertrophy and therefore strength

since your strength is inherently limited by how much contractile tissue you have

[pure veldt]

Hypertrophy isn't strength training

[gaunt horizon]

^

[pure veldt]

Your strength is mainly bcs of neurological stimulus

[gaunt horizon]

not entirely wrong

[pure veldt]

And genetics

[gaunt horizon]

but once you max out your neurological adaptations your muscle mass is what matters

[pure veldt]

And there's like 3 people on earth that did that

[gaunt horizon]

and other things like individual biomechanics yeah

bro what

since when is this true

we neither have a way to measure neurological adaptations nor a standard for them

[pure veldt]

Your muscles are strong

• you don't need it to be muscle

As long as it is mass

You have strength

[gaunt horizon]

this is wrong

mass moves mass yes

but fundamentally more contractile tissue will always lead to more strength

that's literally how muscles work

[pure veldt]

Sure, there's like 1 person that can actually recurrently lift a car

[gaunt horizon]

and what does that show us about his neurological adaptations

is there any quantitative aspect to that

or is it just "yeah man he lifted a car"

[pure veldt]

Strongest fellas are literally mass monsters

[gaunt horizon]

yeah

[pure veldt]

Fat aswell

30%+

[gaunt horizon]

not 30%

you'd be surprised what kind of muscle is under that

[gaunt horizon]

like i said, mass moves mass

i'm not debating that

[pure veldt]

Body fat percentage ain't changing with how much muscle you have

[gaunt horizon]

but saying that strength and hypertrophy are different is fudnamentally wrong

[gaunt horizon]

technically it does but i understand your point

[pure veldt]

You can see by looks

[gaunt horizon]

also wrong

because we store fat differently

[pure veldt]

Still looks

[gaunt horizon]

the entire point of this conversation is that this is a ridiculous statement

training for hypertrophy will make you stronger

[gaunt horizon]

what "research bro"

[pure veldt]

It will make you 2% stronger weekly

Not 10% like strength training

[gaunt horizon]

give me one PMID from the past 10 years saying that 7-12 is the only muscle building zone

[pure veldt]

[gaunt horizon]

so did you pull these numbers out of your butt or what

do you have like a pmid

or maybe a case study

[pure veldt]

I have like, experience

[gaunt horizon]

and then explain why it's 7 and not 6, or 8

[pure veldt]

And my friends are all in my

[gaunt horizon]

ah yes, the anecdote

i love these

[pure veldt]

PTs

Or are Gym rats for at least 3 yeaes

[gaunt horizon]

funnily enough, PTs can not know about hypertrophy

because the academic settings haven't reflected most recent data

[pure veldt]

2 of my friends are actually powerlifters

[gaunt horizon]

...and?

[pure veldt]

And 1 of them is a German competitor

[gaunt horizon]

.....and???

[pure veldt]

As in like, body building

[gaunt horizon]

they don't train to gain muscle??

as if gaining muscle doesn't make you stronger???

[pure veldt]

Shirley they know a thing or 2 more than you

😂

[gaunt horizon]

because they do it the way they like to do it?

and not based on heaps and heaps of data?

[pure veldt]

They are also

[gaunt horizon]

powerlifting training gives hypertrophy dude

[pure veldt]

The best in what they do

[gaunt horizon]

clearly not if they're not ranked

[pure veldt]

Not the German guy

[pure veldt]

Are they not?

[gaunt horizon]

so explain to me how any of your friends could tell me how this is a correct statement

and that training for hypertrophy does not, in fact, make you stronger

[pure veldt]

Not ranked btw

[gaunt horizon]

what's his weight class

would guess 165-185

[gaunt horizon]

and how any of that contradicts the fundamental idea that contractile tissue is made to generate force, and that more contractile tissue will lead to more force generation

[gaunt horizon]

nice arms

[pure veldt]

https://www.instagram.com/ebert_vermeulen?igsh=MXgxNnIyN2t1MXBicA==

He is in fact aswell, not ranked 😂

[gaunt horizon]

that is an impressive physique good on him

[pure veldt]

Hypertrophic training will greatly promote more fiber destruction to increase hypertrophy

[gaunt horizon]

this is wrong and based on that "muscles are torn down and grow back bigger" theory of the 90s

[pure veldt]

That's literally how your body works

LMAO

[gaunt horizon]

nope

[pure veldt]

How does it do smartpants?

[gaunt horizon]

we now know that high degrees of mechanical tension, not muscle damage, cause the addition of myofibrils in parallel

studies comparing training regimens that caused muscle damage versus those that minimized muscle damage actually showed that causing more muscle damage led to less growth

[pure veldt]

Can you explain how they create new fibers with no space?

[gaunt horizon]

what do you mean no space

the muscle gets bigger

that's why your muscles get bigger

[pure veldt]

Yk, your body needs to get space

[gaunt horizon]

that's why our muscles get bigger

[pure veldt]

That's exactly how a height increase cirurgy works

You break your fibers and bones

[gaunt horizon]

completely irrelevant to the conversation

[pure veldt]

And it recreates it, in a way that's bigger

[gaunt horizon]

bone lengthening and hypertrophy are completely different

[pure veldt]

There's hypertrophy there 👍

[gaunt horizon]

wrong

hypertrophy is specific to muscle mass

[pure veldt]

Smartpants

How does muscle grows

In the area of the bone

That was broken

Was it magic?

Does it hold no weight?

[gaunt horizon]

it's permanently lengthened

which is terrible for you

[pure veldt]

That muscle still grew

[gaunt horizon]

wrong

[pure veldt]

👍

[gaunt horizon]

it got longer

the fibers stretched

[pure veldt]

LMAO

[gaunt horizon]

but they didn't get bigger

[pure veldt]

That's literally how every fiber works in your body

[gaunt horizon]

this is a ridiculous conversation

10 minutes and you still haven't explained to me how any of this proves your original point

[gaunt horizon]

?????

[red onyx]

whats your source?

[civic epoch]

Thank you thank you

@gaunt horizon what happened @pure veldt

[lucid meadow]

Can you explain to me what you mean by active mobility?

Also what is contractile tissue.

[hollow dirge]

Skeletal muscle

[lucid meadow]

what is skeletal muscle?

[hollow dirge]

no way

[hollow dirge]

debate about hypertrophy vs strength training. idk what he meant by muscle in the area of the bone and how the muscle has no space or something

I mean, the muscle just expands. Cells can tell when they are touching or when things are tight and will adjust to that stimulus. It's one of the main "senses" that a cell has. Like how the skin will make more cells when you pregnant or really fat to accommodate all of that mass, the same thing will happen

[gaunt horizon]

this one is decent 35291645

now this one requires you to put on your critical thinking cap for a little bit

more muscle volume = more muscle damage, becuase you're exerting more strain on the muscle

therefore, we can roughly equate volume with damage, but the graph isn't linear

it's more like a slow exponential graph
lower volumes cause very little damage, moderate volumes cause some, and then the higher you go the more and more damage you cause

now logically, we understand muscles that are damaged can't grow becuase they have to repair the damage first
we can only create so much tissue in a set period of time, e.g. why a baby takes 9 months and not 6
therefore, if all the new tissue is spent repairing damage, none can be dedicated to new mass

[gaunt horizon]

stuff like lateral lunges, prayer squat, just like things that put you through a full range of motion
it's totally personal preference though yk if stretching makes you feel good n gets you going i would stick with it

[pliant copper]

Finally finished my cheapo bulk casein protein...never again, unflavored and mixed awefully. More like drinking paste. Got Nutricosts instead, that stuff super good

[gaunt horizon]

cement mix protein is always the best

[lucid meadow]

Gosh I am still healing from that one rep.

Haven't had this much damage occur since back when I maxed the standing calf raise machine.

[gaunt horizon]

unfort

[lucid meadow]

Any ideas what this pain is? It stings from around my ankle to about 1/3rd up my lower leg.

It's not the bone, feels like tissue damage maybe. Specifically on the outer side of each of my lower legs.

[hoary carbon]

Ohhhh, my wife just went through something similar to this. Turned out to be herniated disks in back. Recommend you get checked out

[lucid meadow]

Pain is coming from the regions in the bottom 3 of this list.

[lucid meadow]

Thank you for the feedback. I have herniated discs though this pain is different.

[hoary carbon]

Yeah, my wife still has pain right there months later

I don't remember what discs exactly but I can ask when she gets home. Basically from her calf to her ankle gets shooting pains

[lucid meadow]

For me the pain I experienced from my herniated discs caused pain to shoot up from the rips to the head.

[lucid meadow]

That sounds unpleasant. Hopefully she recovers soon.

I know how bad the pain can be in other regions.

[hoary carbon]

It's an ongoing thing, once you get herniated discs it's a game of "how far can i go before screwing up" as you probably know

[lucid meadow]

also I gotta go I will be back later

[hollow dirge]

[lucid meadow]

I have the opposite issue haha.

Anyways, I am back ish.

Feeling a bit better now.

I did some stretching which hurt like hell then used a herbal heating pad my doctor gave me.

[shy zenith]

You feel your legs more???

U mean pain lol

[lucid meadow]

Yes.

Pain, Gain, and Strength is what I feel

[lucid meadow]

Any idea why the bottom two muscle groups in this list is where I feel the most pain? I did full range of motion when I learned what my one rep max is. About a 2s rep.

[gaunt horizon]

mightve strained smth

idk

[lucid meadow]

At least it's getting better not worse..

This was a necessary move had to happen eventually.

[red onyx]

those 600lbs + calf raises on the balls of your feet on the leg press is prob why

[lucid meadow]

I know what the cause is..

[red onyx]

those two mucle groups are attached to the arch of the foot

@lucid meadow id stop doing those heavy calf raises and do regular calf raises with extended reps after your muscles have healed (2-3 weeks maybe)

https://www.amazon.com/StrengthTape-Ankle-Foot-Kinesiology-Taping/dp/B00BIRORRQ/ref=asc_df_B00BIRORRQ/?tag=hyprod-20&linkCode=df0&hvadid=692875362841&hvpos=&hvnetw=g&hvrand=3475622532697695829&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9028159&hvtargid=pla-2281435178778&mcid=6aeb38df1f5534088267c69c0531c658&hvocijid=3475622532697695829-B00BIRORRQ-&hvexpln=73&gad_source=1&th=1&psc=1

this could potentially help, but u need to apply it properly

[lucid meadow]

Gotcha I will look into those.

Well good news is by applying my heating pad, taking supplements, and etc I should be good to go again in the next couple of days.

[red onyx]

That’s good, if it stops hurting and feeling sore in about a week u can start working out your calf again lightly, no additional weight

U should try tibialis raises once your healed, it helps lengthen the calf muscle

[gaunt horizon]

k tape is kinda pseudoscience there's not great data on it

[shy zenith]

Very useful

Thanks

[lucid meadow]

Oh I already do these.

Whenever I am standing still or like when I am cleaning the house I usually do them.

also ty for the image, helps with visualizing which works on what.

Also a update, so far today it's just sore not dreadfully painful.

[lucid meadow]

Feeling much better today.

[lucid meadow]

Gosh I did not realize this is taking 2 weeks to heal.

Anyways I am feeling around 70-80% healed now.

Not getting shocking pains when walking around.

[shy zenith]

Good good

[gaunt horizon]

me when i tear my achilles

[lucid meadow]

Can't believe it took me this long to realize but I likely have some small tears in my muscle.

Walked up two flights of stairs with some 50lb water jugs and I definitely felt it.

[shy zenith]

Oof

Not the muscle building type of tears?

[gaunt horizon]

fun fact microtears don't actually cause muscle growth that's a theory from 30 years ago

[lucid meadow]

Both I would say.

Because my muscles definitely got larger and harder then before but there are two muscle groups in both my feet that sting badly when I put to much strain and it reminds me of the pain I felt when I tore my bicep a long time ago.

[lucid meadow]

Just stretch the muscle not tear it right? Or am I wrong.

[gaunt horizon]

not really, it's more of a neurological thing

that's what drives the mechanical tension theory over the muscle damage theory

[lucid meadow]

So when a muscle is not strong enough the brain sends signals to make the muscle stronger so that it will be strong enough next time?

[gaunt horizon]

yeah so you lift hard and the muscles experience a high level of mechanical tension

and this causes the brain to go "wow we need more muscle that sucked"

or something like that i haven't taken physiology yet

[red onyx]

Imagine being able to lucid dream then lift imagery heavy weights lol

[sharp stirrup]

Planet Midness

Push

bench press -
Cable fly -
Cable chest press -
Shoulder press -
Cable Lateral raise -
Tricep Push down -
Single arm tricep extension -

Pull

Pull ups -
Row -
Rear delt flies -
Wrist curls -
Hammer curls -
Machine Preacher Curls -

Legs

Smith machine Squat -
Leg extensions -
Leg curls -
Calf raises -

What do you guys think about this split? I'm fairly new and I'm trying to figure out a good split to do.

[sharp stirrup]

Is this too much volume?

[hollow dirge]

You could prob cut one bicep exercise and instead go harder on the other one. I think if you are doing two bicep exercises you aren't going hard enough

All those pull exercises use your biceps to some extent, especially pull ups

Same with triceps

Idk maybe im full of poopoo but thats just what I think

[limber grail]

imo 2 of any that hits the exact same groups tbh

[hollow dirge]

Yeah true

[limber grail]

imo youre better off doing about 3-4 sets ~6-8 reps more if you can on the heaviest weight you can on just one exercise per muscle

so like this is what i do

ignore the weights that just what i do - for keeping track

[sharp stirrup]

That's what I do too lol

I track in notes XD

[limber grail]

and honestly i dont do abdomnial often

[sharp stirrup]

I don't either

[limber grail]

just chucked it in notes under push day

[hollow dirge]

Especially if you do proper bracing

Some exercises will basically work your abs

[sharp stirrup]

I only do one bicep exercise tho, the hammer curls are for brachialis muscle

[hollow dirge]

I do a planks on off days

[hollow dirge]

Any bicep exercise will work that muscle

[limber grail]

hammer curls mainly hit your bicep

[hollow dirge]

Perhaps you could target it a little more but it will grow regardless

[sharp stirrup]

Alright

Thanks for the input, I'll probably not do too many different exercises and focus on less excersices and more sets

[limber grail]

yeah, personally 4-5 exercises is all you need

would def cut the tricep extensions if youre doing pushdowns or vice versa etc tho

[sharp stirrup]

Aight

[shy zenith]

The Tren has arrived

[hollow dirge]

[shy zenith]

https://tenor.com/view/zyzz-gif-24316331

[shy zenith]

Kidding

[hollow dirge]

[limber grail]

The beta alelenine from my pre has hit before i got to the gym I'm so itchy especially around my ears where the headphones are

https://tenor.com/view/raquita-dave-chappelle-tyrone-biggums-itchy-scratch-gif-12224918

[sharp stirrup]

https://tenor.com/view/mike-tren-tren-twins-gif-15237503936469459218

[hollow dirge]

Interesting how I was able to go heavier even though I didn’t do legs in a couple weeks

Just shows that your brain is full of crap

My legs are shaking

[coarse pond]

its not, your legs just fully recover

i don't think your legs do get progressively worse after weeks

maybe after a few months they might

and thats why you will see alot of older body builders promoting working out twice a week for example

nowadays its work out as much but rest 2x harder

also its not smart at all to have your rest plan as sleeping

you might hurt your self more doing that

[hollow dirge]

True, that takes a while to happen. I was just surprised I did more on everything and not just one exercise or two

It is what it is

We take the wins

[gaunt horizon]

they do, muscle atrophy occurs pretty much immediately after stimulus stops which is like 3-4 days so you'll start feeling it after around 2 weeks

[shy zenith]

Another great day at the gym

[red onyx]

https://tenor.com/view/swole-muscles-body-building-working-out-gif-12139745

[limber grail]

Me fr fr

[limber grail]

Rise and grind bois we hitting pull today

[shy zenith]

How good are you with that?

[limber grail]

You tell me

All machines btw I'm not using 32kg dumbbells lol

[shy zenith]

Understood

[maiden tendon]

64kg dumbbell instead

[marsh thicket]

https://tenor.com/view/yeah-budy-ronnie-coleman-gym-lightweight-light-gif-20762394

[dire bough]

Lost 1kg

Now im 87

Was hard

Gonna lose 17 moar

Get those shredz

[limber grail]

Obviously it's not going to be easy but if i may ask what cals are you on and what's your protein intake at

[dire bough]

1600-1400

140p

[limber grail]

Thats quite a hard cut, I'd personally not cutting as hard, makes it easier to stick too, also if your fat levels fall below 25-30% of your intake you're gonna feel like crap so keep that in mind to

Personally my cut from ~83kg is like 2k cals and thats around .5kg a week

[dire bough]

Did not understand what you meant after the comma, care to explain?

[limber grail]

You're in quite an aggressive cut at around 1400-1600 cals for someone your weight. Also make sure macro wise you're getting 25-30% of your calories from fat, if you get less your hormones and libido will be all over the place

That make sense?

[dire bough]

Ah, fat, macro wise

Yeah thanks

[limber grail]

Yep, all good 😊

[dire bough]

I also walk for 6km everyday

Im not hungry at all tho

[limber grail]

Fair enough if you can handle it and are actually sticking to that low fair play

[honest storm]

1RM testing squart benchpress deadlift tomorrow

gonna try for for like 45lb squat, 150lb bench, and 165 lb deadlift 💪

[shy zenith]

awesome. never give up

[honest storm]

Update

45lb squat 130 lb bench 155 deadlift

I am 135 lbs and have been lifting for 10 weeks wahooo

[shy zenith]

Not bad

[dire bough]

I do 4 sets of dips my bodyweight is around 90kg how much does that burn including the rmr and everything?

[sharp stirrup]

Crazy bench

[mystic otter]

i wish i was strong

[shy zenith]

go to the gym

you have a body

all you need is time, food, and a will

[mystic otter]

i have time and food but not will

[shy zenith]

Work on that

[honest storm]

really?

i see some ppl in the gym put like multiple plates on each side

ah

bonk hehe

[sharp stirrup]

benching ur bw is really strong for bench

i personally cant

[honest storm]

ok noted

im at like 95% bw, so probably in like 10 weeks I could

[sharp stirrup]

yeah

im still trynna get to my bw but its hard for me

[honest storm]

how long have you been lifting for

[sharp stirrup]

just for fun ig like a year

but seriously, with decent diet and workouts ive been for 2 months

[sharp stirrup]

but they have been going for longer and are bigger than u so don't be discouraged or thinking ur weak

[honest storm]

That’s good, are you following a program?

Also I really like the small build. I feel so cute

[limber grail]

It's hard to tell, i wouldn't worry about the calories you use while weightlifting

If you link your step tracking to myfitnesspal you could use that for seeing how many calories you burn but would also take that even with grains of salt because the more cals you "burn" from exercise the curve actually flattens off so if you're trying to loose/maintain if you end up eating that number you'll actually have eaten more than you burned

[dire bough]

I need to know, perhaps I will need to walk less

[limber grail]

Why would you need to know/walk less?

[limber grail]

Make it a habit, go sign up and force yourself to to or something you'll enjoy it most likely

[dire bough]

Walking is my cardio so I perhaps will need to walk alot less if ill add more sets per bodypart

[limber grail]

I wouldn't worry about it tbh

Even if your focus is to gain muscle walking is still really good for gaining more muscle than fat while you're building muscle

[dire bough]

Alright, tnx

[maiden tendon]

Walking is basically maintenence cardio yeah

Keeps body in shape

[gaunt horizon]

I know people that walk exclusively when they’re cutting they’ll walk like 15k steps

[limber grail]

I'd still weight lift tbh because otherwise they're losing muscle

[pliant copper]

why not both. I walk 5 miles every weight lifting day and lift

[limber grail]

Yep that's exactly what i was saying

[dire bough]

Lost 0.5kg this week now im 86.5kg

Ate alot on the past weekend thats why its not 1kg

[dire bough]

Headshottt

[pliant copper]

I swear leg day works my abs harder than abs day

[red onyx]

Maybe try lower weight higher reps

Until your core can keep up

[tepid storm]

Sounds like your ab day isn't working your abs

[limber grail]

sounds like you are lifting more than you should tbh

[gaunt horizon]

you're probably feeling the rec fem

its origin is in the lower ab region so it can feel like abs

totally normal

if you do a lot of hip flexion during leg day its probably gonna be sore

[pliant copper]

I have a feeling its because I dont have a bar for squats so its just raw weight dumbbells. So Im having to keep myself stable a little harder because of it. Not complaining too much with the extra core workout just noticed it kinda hits different compared to abs

[gaunt horizon]

that's also possible

[limber grail]

Ah yeah if you have to focus on being more stable then you can engage your abs more

[dire bough]

ate 500g of chicken breast rn

was good

😛

[shy zenith]

Nice

I wish that translated to 500g of protein lol

[red onyx]

kidneys would be trained to failure if u ate 500g of protein daily lol

[shy zenith]

I need 180 a day

Its hard to accomplish that

[limber grail]

Then you're eating the wrong kind of stuff, highly recommend looking at some of Exercise4CheatMeals on YouTube and Formerfatguyfitness on tiktok/insta for high protein recipes/snacks

[sharp stirrup]

Guys I hit 135

[limber grail]

Confused in not freedom units but congrats

[maiden tendon]

Like in age?

[lavish dew]

Nah he means kg

[limber grail]

Maybe on squat or something i guess but that's just so non descriptive could be anywthin

Sounds like their body weight tho

[lavish dew]

If it’s 135lbs I’d be willing to bet they mean bench

Usually the first milestone for most people I feel like

[shy zenith]

Thanks

[dire bough]

2nd day of fasting in a row is about to be over, 7pm rn, desperate to fall asleep

[dire bough]

8pmmmm lets go coke zero and diet pizza tommrow morningggg

https://youtu.be/HO-9knNCSP8?si=HkLDCSCvxnqmZqrZ

[limber grail]

pepsi max ftw

[dire bough]

Lost 1.2kg now im 85.4

Woke up chogged 1.5L of low calorie juice

glug glug glug

[red onyx]

Noice

U should track your body fat percentage as well when u hit your target weight bc you’ll be gaining muscle as u lose fat

And weight can be inconsistent everyday from 1-2lbs or more bc of liquid/food intake

As for diet, it doesn’t matter about calories but about the nutritional values

For weight loss I’d go more protein since it’ll make you fuller with less calories

[dire bough]

Ty.

I dont feel hunger for years now lol

can't wait to get my shredz and then return to bulking and become a massive unit

[limber grail]

No it definitely does matter about the calories

Nutrients are important too but you can't beat the laws of thermodynamics

[limber grail]

I envy you 😭

[dire bough]

I heard that if you do carb loading you won't be hungry

[limber grail]

Hmm?

[dire bough]

carb loading process for weight loss, google it, idk about it as im not hungry lol

i also heard that eating whole carbs such as sweet potatoes (yum) helps

[limber grail]

I do love sweet potatos

[sharp stirrup]

Bench, 60kgs

[limber grail]

Ahhhhhhhh

[shy zenith]

I dont feel like going to the gym today

[mystic otter]

same

[shy zenith]

I went anyways

Feels great

[dire bough]

When bulking I do sets 1-2 reps shy of failure,
Randomly between 6-15 reps, I pick weight upon feeling.

I get stronger each and every month on all lifts, but do I apply progressive overload correctly?

[limber grail]

Try to keep the same reps or increase, and nothing wrong till failure, also after 12 you get deminishing returns, you should probably drop the reps and do higher weight optimally

[dire bough]

After 12 diminishing returns? Source? Never heard if it

[limber grail]

Depends if you're going for endurance or hypertrophy (muscle building)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7927075/

But yeah

[dire bough]

Going for hypertrophy

But everyone on youtube says anything between 6-30 reps is gonna grow you the same

[limber grail]

You should not be able to do 30 reps if you're going for hypertrophy you definitely wouldn't be using strong enough weights, 30 is insane

I usually do 4 sets of 8 reps

[dire bough]

I did 30 yestarday with 8kg dumbell curls, was fine, felt almost no burn

[limber grail]

Then you need to up your weight and lower your reps

You should be failing before or around 12 imo

[dire bough]

Why, based on the source you gave? What happens to the muscle beyond 12?

[limber grail]

You start training for endurance not hypertrophy (muscle building)

Roughly 12

Doesn't have to be exact

But you could lift wayyy heavier if you're doing 30 reps in 1 set

If you don't feel your muscle being activated it's not going to grow much

[dire bough]

Youtube says 30-35+ is endurance, so they are mistaken?

[limber grail]

Yeah over a good few medical studies yeah....

Idk who on YouTube is saying that but I'd take their advice with grains of salt if they're saying you should be doing up to 30 reps in a set for hypertrophy

[dire bough]

https://youtube.com/shorts/iOITeorSh8I?si=8QzcdCw-g0JLrAPm

Above 15 is a indeed too exauhsting but he says it works the same

[limber grail]

So you believe a YouTuber over a medical study?

[tepid storm]

If 5-30 nets similar growth, choose what suits you

the youtuber gave some insight as to why they prefer not to do higher reps

[honest storm]

have you watched jeff nippard befoer?

he always cites literature

[limber grail]

fair enough 🤷

[honest storm]

he also does interviews with people that actually know what they are talking about

ie: Brad Schoenfeld, mike isratel

[rustic geode]

Hi can anyone suggest me for a back workout to hit all back muscle groups? I only have pull ups bar, barbell, dumbbells and i don't have lats pull down machine though
for my back workout i only do pull up wide grips, deadlifts, barbell bent over row and dumbbell bench over row feel free to adjust, add or swap for my workout list for back.

[rustic geode]

also for the leg day
for my leg day i do leg curls & extension, dumbbell squat & elevated squat, sumo squat, dumbbell calf raises.

[dire bough]

https://youtu.be/zjSZuVZykqA?si=DtYNwO3TqkJjB1Je

4 days ago, he suggests to only do around 25 reps, da hell, the new findings in fitness never ends I assume?

Actually it just got 'harder' as its more mentally fatiguing to do high reps :x

[pliant copper]

That builds muscle and endurance but not overall strength though

[honest storm]

Doesn’t hypertrophy generally build strength too

[hollow dirge]

Yeah, but not as much as if you focused more on strength

[shy zenith]

Back to the gym

[sharp stirrup]

Guys I need help, what should I do to strengthen my wrist, lower back and also build my rear delts

For some reason my rear delts are like lodged in

[red onyx]

https://youtu.be/5o38j28wx70?si=ZPxDkm9jh8aAtmt6

Good wrist exercises here

[limber grail]

For back i do lat pull down, low row machine, and reverse pec fly machine and that hits pretty much my whole back

[sharp stirrup]

I can do pull ups instead of lat pull down right?

[sharp stirrup]

Thanks

[limber grail]

I think so

[stone wing]

Newbie here…is whey protein something I should look into? I’m told by many people that I’m not getting enough protein. Would grocery store protein do fine or is there a suggested brand? I have digestive issues and cannot digest synthetic sugar such as aspartame. I’ll see you guys in the morning.

[honest storm]

as long as you meet your protein intake, your gains will be fine, espically if you just started lifting. Aim for 0.7 - 1.0 g protein per lb (target) body weight.
Whey protein is just food and comes from milk. It's not magic, and if u already are at your protein goal it wont really do much. I use Transparent labs, it taste pretty good
Jeff sums it up pretty well https://www.youtube.com/watch?v=Pok0Jg2JAkE

[hollow dirge]

I fw dymatize elite because its not ridiculously expensive and lidl protein is what im on rn

The dymatize you could basically put in anything but the lidl protein is only good in shakes. Its artificial sweetness really comes out in other stuff, but its really cheap

Honestly I really do think they are all similar to each other in terms of makeup. Its more so the brand, consistency, and taste

Price/value too perhaps

[limber grail]

Protein is important, but the type as long as a complete protein makes no difference

It'll be easier to hit your goals especially if they're higher on lower calories with supplementing with a protein bar/shake

They use sweeteners but not aspartame

It'll depend on the brand

If you have a costco near you apparently the chocolate Kirkland protein powder tastes really good in a shake and really cheap just don't bake with it

[pliant copper]

sadly the stuff I have almost finished. Rival went up in price. Its tasty

havent tried mixing it into food, I use origain protein for that since it doesnt do anything weird

[stone wing]

Thank you everyone. I’m no where near the 80 grams minimum that my nutritionist wanted. I’m only getting around 30 to 40 grams a day. I’m in pain for days after exercising but I still keep going. I have so many appointments that I’m not in the gym daily like I was but every other day now. Many people that ask me why I’m not losing weight think its lack of protein and a bad mix of genetics.

[limber grail]

this is gonna be rough but truthful... if youre not loosing weight its because youre not in a calorie deficit, if you think you are... youre not if you havent lost weight after say a month. You need to lower your calorie intake, I would recommend using an online calculator or letting an app help you with it, you basically put in your current weight and how much you wanna loose/week and for activity I would recommend putting in light activity for most people
I would recommend getting a scale and an app like my fitness pal or chronometer to track your calories, you also need to focus on eating more higher protein food.
I would HIGHLY recommend checking out FormerFatGuyFitness on tiktok/instagram and watching some of his stuff

Also you dont need to go to the gym more than 2-3 times a week

in my opinion no point in going when you are still sore (at least for same muscle group)

would recommend splitting your gym days into a Push/pull/legs split

so one day you do push activities (chest, triceps, shoulders), the next gym day you do pull (back, biceps) and then the next you do legs (leg press, leg extension, leg curls, hips)

I would recommend about 1.5g+ protein per KG of goal body weight

If you struggle to get protein in youre eating too much carbs or fat

I would recommend splitting your calories similar to this... 25-30% of Cals from Fat ( dont skimp on this unless you want your hormones to go out of wack, youll feel like crap and your libido will crash too), roughly 30% of your cals from protein and then the rest so ~40% from carbs

also make substitutions for higher calorie stuff when possible... for example inststead of drinking a full sugar soda, try having a flavoured water or zero sugar soda instead

If youre in the US you can get high fiber/low calorie bread substitutions that i am really jealous we dont have in europe but can be labelled as Keto bread

hope that helps

Sorry if it came off a bit tough but just want people to have the right info because some PTs/ nutritionalists give such wack info it does my head in sometimes

oh also increase your fibre intake... its great for your gut etc and it makes you feel fuller

just dont drastically increase your intake overnight unless you wanna be on the toilet hating yourself

[stone wing]

I’m totally for any advice. The nutritionist has me at 1600 to 1800 calories. I can’t eat that much. I’m comfortable at 700 to 1200 calories. I eat mostly vegetables fruits and dairy. My usual daily meals are this: breakfast is an omelet with peppers, tomatoes, spinach, little bacon and little sausage and feta on it. My lunch is water and one skyr yogurt and one daisy cottage cheese (those single ones with the fruit) every day. Dinner is a little of whatever my mother makes. I avoid bread and pasta. Only drink water now, not even milk. Soda makes me sick. I tried eating nothing but celery for a month and still didn’t lose weight. I eat a lot of fiber because of the veggies.

[stone wing]

Currently doing lower body day vs upper body day.

[limber grail]

No need to avoid bread or pasta and milk is a great source of protein wouldn't avoid it either, probably not tracking oil/sauces they're really high cals

[stone wing]

No oils, I air fry my veggies or steam them. As for sauce that is possible. I avoid fast food and junk food. I was thinking it was salt as a problem but that doesn’t seem to be the case either.

[maiden tendon]

Salt is not an issue I'm like 80% sure

We seem to demonize a lot of food products

[hollow dirge]

Im 100% sure

[limber grail]

Only concern relating to salt would be your heart/hydration

You're probably just guessing you eat less than you do, check with a scales, most people underestimate their calorie intake by about 40-50%

[stone wing]

Weight hasn’t changed for months. However I just began exercising about five months ago.

[limber grail]

Can you tell if you just have more muscle? There's a possibility although slight that you're gaining muscle but loosing fat but you'd need to be in quite a small defecit for that

[stone wing]

Yes, I’ve demonized food so much I don’t like to eat. I don’t have an ED since I’m obese however I avoid most foods. However. It’s pumpkin spice and caramel apple season and I can’t resist it. I love apple cider and caramel apples.

[stone wing]

Eh, maybe? I some of my exercises I have increased the weights on but chest fly is still a measly 5 lb dumbbell. Yes I injured both shoulders years ago but, shouldn’t I see progress by now? I still wear 2x and 3x clothing. No signs yet. But I don’t mind my five minutes warmup like I use to.

[limber grail]

Juices btw are obviously quite calorie dense as well btw don't forget that

It depends on the person, i think your problem is your protein is wayyyy too low for you to gain muscle based on what you told us before

Honestly you're probably just underestimating your calories

Get a scale and a tracker like myfitnesspal or chronometer and track for a few weeks

[stone wing]

Ooh I’m in trouble in a few weeks then! I’m pressing my apple for cider. I sell most of it and freeze some. It’s the best fresh off the press. But I’ll give my fitness pal a go. I had that before.

As for protein, think the whey protein sold in grocery store would work? I was looking up those protein powders mentions. Not sure what to look for and compare. There’s so much. I figure I should avoid creatinine since that’s just water weight right? I’m not trying to get bigger, just lose weight and get stronger.

[limber grail]

Yeah try limit yourself

Liquid calories are rough

You don't need to supplement although that'd work ofc, the omes mentioned might taste better or have slightly better calorie/protein ratios than whatever is in your supermarket is fine

But you can just eat more meat or have more dairy in your diet

[stone wing]

I’m down for my dairy! I love dairy. LOL.

[limber grail]

In what form?

Because if you're talking like cheese... That's a fat source

With a bit of protein

[stone wing]

Skyr yogurt, milk, cottage cheese, eggs, lots of eggs, I do like a bit of cheese but I don’t like it straight. I like it on veggies that are roasted like Parmesan Brussels sprouts. I do need some fat. When I did the slim fast shake thing my skin turned scales because of lack of fat. Lesson learned. Need some fat but not a lot.

Skyr is sweeter than Greek but seems to be just as healthy and without the bitter zing that Greek has.

[limber grail]

Also on the creatine, it helps you get stronger(build muscle) and can help perform better during workouts there's also some evidence showing that it can help brain function. Tldr take it if you want

Maybe you're underestimating how much protein you eat then

Yes you need about 25-30% of your calories to come from fat or a lot of stuff starts acting up

[hollow dirge]

My only drinks are water, protein shakes and an occasional electrolyte mix

[dire bough]

pre workouts got me addicted to caffein so my only drinks are big cups of coffee and milk lol

[stone wing]

That was something I was looking at today while picking up my protein. I’m gonna try ascent protein and optium creatine. See how that works. Also got vital collagen since a coworker suggested that for my joints. Maybe my hair will get shiney too. LOL. Maybe it the future I’ll try those amino drinks.

[stone wing]

I finally got to watch that video. It explains a lot!! Thank you for posting it.

[honest storm]

Jeff!

[limber grail]

the amino drinks are a scam basically, i also wouldnt reccomend collagen per say but maybe it can help with joints, be careful of snake oil though

[stone wing]

Yes, thank you. There is a lot of that in the diet industry.

[maiden tendon]

in the *food industry

[dire bough]

They are tasty, tho :p

[pliant copper]

Collagens good for joint and like skin elasticity

how much you need really depends on your diet

[maiden tendon]

Depends on the type of collagen at the very least

[sharp stirrup]

Do you guys stretch before you workout?

[shy zenith]

Ha

No

[sharp stirrup]

It's over for you

[shy zenith]

How?

👀

[dire bough]

I used to for years, then i've been told its not really doing anything beside increasing flexibility, so I stopped :p

man I hate to stretch

[pliant copper]

I do, I have a multitude of injuries from my time in the U.S.M.C so stretching helps prevent some muscles from hurting as fast. I stretch 30 minutes before my workout to allow my muscles to stretch and slightly tense back into standard length

[hollow dirge]

I think this is the way

Do it a decent bit before you lift if you want to do it

Or just do a tiny stretch like clasping your hands together behind your back and push your chest out but don’t go too crazy or anything

[shy zenith]

hhmm

[shy zenith]

i do do these if those count

[hollow dirge]

I used to do that all the time before starting but I just started doing it less and nothing changed so whatever

If you do go the full stretch route do it a good bit before or after

But if you do a small one for a few seconds like the hand thing before push its not a big deal

I like that stretch because it kinda resets your posture

[limber grail]

hell na

if you wanna you can do after imo but before you can not lift as heavy sometimes because youve already strained them a bit by stretching

[stone wing]

I’m taking collagen for my joints. Yes skin elasticity might help with the shrinking skin that hopefully will happen soon.

[stone wing]

I stretch after a five minute warm up. But that is due to having an injured hip and needing to stretch it before working it.

[dire bough]

Lost 1kg now im 84.5 yaaay

[limber grail]

sweet

[sharp stirrup]

Hmm ok

[shy zenith]

where is the freedom weight unit?

[pliant copper]

measured in hamburgers

[hollow dirge]

[limber grail]

Just take 5 mins to learn the metric system

It's so simple and used everywhere else lol

[sharp stirrup]

Freedom

[maiden tendon]

https://tenor.com/view/helldivers-helldivers-2-freedom-never-sleeps-gif-6626715468368876008

[shy zenith]

Lmao

[shy zenith]

I heard that in my head loud and clear.

[maiden tendon]

FOR SUPER EAARTHH

My life, FOR SUPER EARTH

[dire bough]

Ran 5.3km at the shore

Was great

[gaunt horizon]

sounds nice

unfortunately it is 10 billion degrees here

[dire bough]

Yeah I always run at around 6pm when the sun goes down

[shy zenith]

My legs are shaking after squats

Not cool 😭

[hollow dirge]

Literally every leg day for me

If I bend over for something or use my leg muscles for something else they start quivering

There were times where I would try to get something quickly so I use one leg and bend over to quickly grab it and it starts shaking

[shy zenith]

@hollow dirge doing three sets of 10 with squats was fine but as soon as I did a hamstring exercise....my legs started shaking lmao.

First thing that happened in a few months

I know the cause....

Anyways. I think I did good today

It's a bit difficult walking back home now.

[limber grail]

That happens yeah

[shy zenith]

You know you did leg day right when 24 hours later you still can't walk properly

[pliant copper]

I actually woke up sore this morning

[shy zenith]

Same

225lb squats hurt

[pliant copper]

dang, I dont think my knees would survive that

[sharp stirrup]

For me it's always after 2 days 💀

[shy zenith]

The body adapts. Anyone can do it eventually

[shy zenith]

lol. Lag

[sharp stirrup]

Idk why is that, it's so weird, that's why I always do it 2 days before weekend 💀

Today was leg day, did Bulgarian split squats

[shy zenith]

I feel pain after….12 hours or so

[shy zenith]

That’s just strange. Guess everyone is different after all

[sharp stirrup]

True

[shy zenith]

How many pounds and sets?