fitness

[past fable]

I am not actually Eminem 😔😔😔

[weary scroll]

NOOOO

I knew it u were saitama

[past fable]

That’s sad 😔

[past fable]

No 😔

I am

JOHN CENA

[weary scroll]

JOHN CENA OST PLAYS IN BACKROUND

Hahaha it was fun talking to you guys but i am off

[past fable]

Me too

CENA out

[weary scroll]

Bye @halcyon root

[weary scroll]

Cya!

[halcyon root]

where r u going?

[past fable]

Bye @hearty bane

[weary scroll]

Bed-

[past fable]

Bro I didn’t tag u it tagged some random guy 💀💀💀

[sour rock]

The cat wasn’t the best

Ima drink it’s blood now 🧛🏻‍♀️

Just like on my pfp

[cursive bramble]

Ah yes

Fitness

[sour rock]

Yes ye s

[tawny cloud]

Guys is cardio good for losing weight

[fleet kernel]

maybe

[magic pebble]

Yes

To lose weight

You need to be in a calorie deficit

That’s the fundamental part

And doing cardio helps in being in a calorie deficit

[safe marsh]

you are skinny enough Jesse

[deep mesa]

Kinda but need to be in a slight calorie deficit too to achieve sustainable loss in weight. Don't burden yourself into classifying carb items into bad foods, maintain moderation.

[tawny cloud]

I got fatter waltuh

[tawny cloud]

Thank you messi

[lunar sparrow]

Gave +1 rep to Lionel Messi#6980

[compact laurel]

Any cardio tips or what I should be doing for cardio

[magic pebble]

run

[sour rock]

Yes but you need to have a good diet too

[sour rock]

Try doing hit

You can find some YouTube videos online

Just type in cardio hit 1 hour

You can write for beginners too

Since every exercise has an easier approach like a push up, but if hard than from knees

[tawny cloud]

Is high intensity cardio good for your cardiovascular health?

[compact laurel]

Depends I have low bp and my lips turn blue every time I run

[compact laurel]

I think if u gradually increase it

At first I would get dizzy just running 1 minute at 4 mph now I can do at least 6 mph for minimum 5 minutes not much but progress

[compact laurel]

Ah I am 17 and have weak knees🥲

[tawny cloud]

Damn..

[compact laurel]

Had on and off rheumatoid artheritis at 3💀

[tawny cloud]

I have strong ahh bones

[sour rock]

Than train your legs first more get used to the waits/ pressure

And than start doing cardio

[tawny cloud]

Waits?

[sour rock]

Weights

I forgot how to spell it so embarrassing

[tawny cloud]

My legs are like the only strong limbs in my body

[compact laurel]

Ah okay but also training my legs are hard because my hips are larger than the rest of my body so that carries the weight

[sour rock]

How does that effect tearing your legs tho?

[compact laurel]

Bc all my muscle tends to work there like I'm used to using my force/weight there instead of my calves

[sour rock]

You don’t need to get like big thighs or smt, you can just train them a bit, like in cardio hit they do bunch of exercises quickly so it might be hard for you. Better just do like 6 squats than 20s break if you are tired and like repeat it 10 times or at least 5

[compact laurel]

Already have big thighs🥲

U can't change genetics is the only frustrating thing

[sour rock]

Can I dm you?

[compact laurel]

Sure

I think I accidentally pressed x 😭

[tawny cloud]

I think you just got bad genetics at this point 😭

[safe marsh]

play football or a sport of that similar intensity

if running is too boring for you like it is for me

[compact laurel]

I played football busted my knee played basketball but my knee was hurting did gymnastics and trampolining but one time landed straight flat on my back on hard floor from a handstand and hurt my back and my parents didn't let me do it again

[safe marsh]

xD

[proud basin]

nope

[sour rock]

NOpE

[proud basin]

lol

calm down

im proud seeing you so helpful

[sour rock]

You sound like a dad

[proud basin]

i am

[magic pebble]

I mean

Injuries are normal

You still can play

[compact laurel]

Yeah but I'm not gonna risk it I swear I have the worst genetics my mum has vericus veins and I've been getting symptoms 😭😭😭

[magic pebble]

Varicose veins?

[cursive bramble]

Lads, to me, no one has 'bad' genetics except the baby who died after 3 months because of a congenital disease..

[safe marsh]

hell yes arm pain gone

i think its because

i did hammer curls

prob my form was bad

actually no

maybe a lot of destruction which got repaired

[safe marsh]

what doesn't kill you makes you stronger 🦾

[viral grail]

if your arms were sore after workout, it means that your form is good

[safe marsh]

brother sore is one thing

it was like

[viral grail]

your arms are supposed to feel tired and sore after bicep workout and stuff

[safe marsh]

i couldnt even extend my arm

[viral grail]

you extend = some sorta pain right?

[safe marsh]

yeha

yeah

[fleet kernel]

yeha

[viral grail]

yeah, your form was good

[fleet kernel]

yeehaw

[safe marsh]

now i can extend fully

thank god it healed b4 the week begins

[viral grail]

lmao

[safe marsh]

can do arm day again 🤞

[safe marsh]

hope so

[viral grail]

leg day......?

[safe marsh]

if i do leg day rn my whole week is fked

cuz timing is off

[viral grail]

ahh I see

[safe marsh]

so today is rest day ig :)

[viral grail]

you mean math day?

[fleet kernel]

are you alexv’s alt wtf

[safe marsh]

hehe nah

[viral grail]

me? no, fmath haunts me day and night

[viral grail]

so all exams relating to math over?

[safe marsh]

https://tenor.com/view/scared-heavy-creepy-sir-space-cow-gif-19500873

[safe marsh]

yep

[viral grail]

istg, so real

[safe marsh]

uni will bring with it its math courses

in sept

but obv

[viral grail]

which uni btw?

fmath is UG 1st year math

[safe marsh]

imma still read my fmath exercises

[safe marsh]

hell yeah baby

[safe marsh]

a priv uni in malaysia for now

missed every possible oversea deadline

but it depends

[viral grail]

lmao, you can take gap

[safe marsh]

imma go to my college on tues

and talk to them

[viral grail]

ahh I see

[safe marsh]

nah i wanna start this yr

[viral grail]

alright

[compact laurel]

Basically as u get older ur veins will literally just pop out ur legs and u can get surgery to remove them but it's very risky bc obviously it's ur veins u could bleed out

[magic pebble]

Yeah ik i js wanted to make sure it was a typo and not something else

[cursive bramble]

who ping me

[safe marsh]

yeah mb

found an answer already

[prime acorn]

Hahahahahahah i am not alone baby

[sharp pagoda]

I want to do running but I have weak knees because of my muscular dystrophy. Any tips?

[compact laurel]

Walk slowly then increase

And don't stop running when ur tired light jog

Lunges

And stretches

Also build up ur thigh and hip muscles so you use those muscles more than your knees

[sick pilot]

HOLD UP

I NEEDA KNOW PRESSURE POINTS

WHERE IS THAT SHIT ON THE NECK

[humble harbor]

google blud

[sick pilot]

SHIT DOES NOT HELP

[humble harbor]

yt

[safe marsh]

is DOMS bad or is it normal

alr just searched its normal

[sour rock]

You know your workout was good when you are sweaty as hell

[wooden star]

how are you still having DOMS werent you complaining bout it a few days ago

when i started working out mine lasted like 3 days

[safe marsh]

yeah the one i was talking abt lasted abt 3 days also

but no

this is different

triceps

[wooden star]

ah ok

you just started working out then i assume

or doing a different kind of motion

[magic pebble]

Yeah

Or quads or something

I don’t really get it anymore

Kinda makes me think i didn’t train hard enough sometimes lol

[wooden star]

thats normal

although it should be a tiny little bit sore, i mean thats what i experience

[magic pebble]

I know

[magic pebble]

Yeah i get that

But recover really quickly

Like few minutes

[wooden star]

i mean if youre getting gains then there shouldnt be a problem

[magic pebble]

Yeah

Depends which muscle too ig

For me

Forearms calves biceps and delts like that

Js quads usually

And abductors

But is good after stretching and rolling

[wooden star]

you talking about where you get soreness or where you get gains? lma

lMAO***

sorry

[magic pebble]

Doms

Soreness

[wooden star]

my bicep doms was sent straight from the devil that shit hurt me so much

thank god its over

[magic pebble]

LOL

My bicep recovers really quickly tbh

Even after going to failure

Just once

Like month or 2 ago

I think I must’ve hurt it or smthn

Preacher curls

[wooden star]

in my physics class we have a lack of chairs and so i had to bring a chair into the class. Problem was cos of DOMS i couldnt bring the chair in so i had to tell my teacher 😭

[magic pebble]

Hurt a bit for few days

[magic pebble]

😭😭😭

[sour rock]

Hey

Ive staryed calisthenics

Any workout plan suggestion

[magic pebble]

Idk any plans with just calisthenics

But I incorporate it into my workout routine too

So ig I know exercises then you can create a plan

I just do pullups usually and dips

And chin ups ig sometimes

But you can also do like squats

Lunges

Dips

Push ups

And other variations of pushups

Leg raises or wtv the call that

Laying down and hanging on a bar

[frail hazel]

3 days 🙏 then i can go back to the gym again

[magic pebble]

Why what happened

[frail hazel]

As exams 😩

I stopped working out in the middle of a bulk

[magic pebble]

Ohh

[magic pebble]

Extra bulking

[frail hazel]

Only gained fat lol , lost much of my muscles

[magic pebble]

How much time did you stop lol

[frail hazel]

A month and a half

[magic pebble]

Usually it takes a while to lose muscle

Oh

Makes sense

Will come back quick though

[sour rock]

Ooooof

[frail hazel]

What's that supposed to mean 😩

[sour rock]

Usually when you stop working out during bulking then you loose muscles quickly

Like especially during bulking cause it may be hard for someone to gain

[frail hazel]

Ah i see right

[compact laurel]

Theres a video someone gained muscle in one month working out but then stopped for a month and he pretty much lost it

[magic pebble]

usually you begin losing muscles after like 3 weeks

of not working out

generally

[frail hazel]

Yeah let's see

[prime acorn]

What was that one month workout 👀

[compact laurel]

Like he was doing pull upps mainly and focused on arms

[prime acorn]

I seee

[safe marsh]

yepp

i just tried out hammer curls for pronation and that shit made me so sore

[safe marsh]

screw muscle imbalance lol
😭

[safe marsh]

for bicep curls is it better to do supination of wrist first then bring the dumbbell up or the other way of just bringing the dumbbell up

yo also am i allowed to arch my back a little during bicep curls or must it be perfectly straight

[humble harbor]

a little wont do much harm

but try to not

and cheat curl at the end

[cursive bramble]

Thats cuz he's a steroid user

Only drug addicts that abuse PEDs lose their muscle quickly

If you stay natural, it will take a much longer time to lose any gains.

[cursive bramble]

No

Longer.

Even if you do lose it's substantial and you have muscle memory to build it up quickly

[cursive bramble]

Hammer curls arent pronation its a neutral grip

It'll hit your brachioradialis more though

[cursive bramble]

Idk where you heard this but I dont supinate my wrist during curls

Only at the top of the movement by a tiny amount

[cursive bramble]

https://www.youtube.com/watch?v=A8AmLqUsrvs&ab_channel=Arcdelio

If you're curious, here's what can likely happen to these folks.

[cursive bramble]

Idk if youre talking about this guy, but this is a pretty popular video

And the guy in this video is a drug user

[magic pebble]

Yes lmao

3 weeks is usually where it starts

[cursive bramble]

very little though

Even if you do lose it's substantial and you have muscle memory to build it up quickly

drug users on the othe rhand

once they stop injecting theyll deflate like a balloon

[magic pebble]

Depends how long you stop

[magic pebble]

Yeah

[compact laurel]

What can i do instead of lunges they are killing one of my knees

[magic pebble]

Try reverse lunge

[frail hazel]

@magic pebble

How to make lower back stronger

[magic pebble]

Deadlifts

Just make sure your technique is correct and safe

Otherwise youll hurt it even more

[frail hazel]

What is ur PR in deadlift?

[magic pebble]

I don’t do 1 rep PRs

[frail hazel]

I do minimum 4 reps pr

Anyways my deadlift form is fine

But my trainer said that

[magic pebble]

Ah

[frail hazel]

My lower back kinda ruins my squad form idk how

He said right before my thighs are like parallel to the ground my form gets bad

[magic pebble]

It just folds? Like pops out

Maybe you need to train your abs

It helps keep it straight too I think

[frail hazel]

Maybe , i do train them

Idk my trainer told me to free body one leg squats and said it'll improve my form a bit

But how

[magic pebble]

Ah

[frail hazel]

What is ur maxxxx

[magic pebble]

Dl?

[frail hazel]

Yes

[magic pebble]

180

Kg

Roughly

[frail hazel]

Damnn bro thats good

Impressive

[magic pebble]

Thanks

[frail hazel]

For how many reps?

[magic pebble]

I have good

Wtf was it called

Forgot that word

[frail hazel]

Do u use belt

[magic pebble]

Anyways deadlift my body shape helps

[magic pebble]

4-6

[frail hazel]

Nice nice impressive

[magic pebble]

Yeah

[frail hazel]

I've never used a belt ,too lazy to buy one 😔

[magic pebble]

It’s maybe a bit less im converting from lbs to kg in my head

But roughly around that region

[magic pebble]

Why lol

[frail hazel]

I see Still its good

[frail hazel]

I actually looked for it but they weren't good

[magic pebble]

My bench press sucks though

Cause I got pretty long arms

[frail hazel]

How much 120?

Kg

[magic pebble]

I wish lmfao

[frail hazel]

80 ?

[magic pebble]

More like 80-90 yeah

[frail hazel]

Thats okay though

[magic pebble]

Yep ig so

Like 160lbs idk what that is

In kg

[frail hazel]

72

[magic pebble]

Yep

So nvm my deadlift wrong then

It’s

More like 160kg

162

My lateral raises are decent though

30lbs

13kg

8-12

[magic pebble]

My rear delts may be hurting it cause

They suck lol

[frail hazel]

I can do 8 with 12.5 kilo dumbells

[magic pebble]

I try to get it within that range

[frail hazel]

Man my delts was getting in good shape but yeah exams fked me up

[magic pebble]

Allg

Will come back quickly

[safe marsh]

god damn pistol squats 😮‍💨

[magic pebble]

Pistol squats are nice

Fun

But not the best for hypertrophy

[safe marsh]

ugh i cant even do 4

i have to do assisted ones

using chair

[humble harbor]

JUST do barbel ones

nothing can beat that

or like hack squat

and smith machine squat good too

[magic pebble]

I kinda dislike smith machine ngl

I prefer barbell squats most

But I do switch up with leg press

I do calisthenics just for mobility and fun

Pistol squats are nice cause fun and really good for mobility (if done correctly)

[magic pebble]

Although nowadays not that much lol

I just go to the gym and wanna get it over with

[frail hazel]

True

[frail hazel]

It's easier on a smith machine

So i don't use it

[magic pebble]

The smith machine is even worse for bench press

It’s just straight up bad

[humble harbor]

Nah bench press Smith machine is the worst

But squats still work just use more weight

[magic pebble]

yep

it's hurting you even lol

like it forces bad form

[magic pebble]

yeah but ngl i still prefer regulat barbell squats/leg press

smith machine just feels uncomfortable for me ngl

[safe marsh]

Chris Heria >>>>

his ab workout is insane bruh

the no equipment one

[humble harbor]

Abs don't need equipment that much

[magic pebble]

True

You can do just fine with a bar

Or a mat better

[cursive bramble]

bro i read this as 30 kg lateral raises i was like WTF

LMAO

[cursive bramble]

dude i hate the smith machine

its sooo uncomfortable

for squats

havent tried bench ohp or anything else but squats fucking suck

[magic pebble]

I wish😭

[deep tulip]

I never use smith machine

[magic pebble]

With bench it restricts the movement of the bar

Cause it like moves in a straight line

But when you bench you kinda have like a curve or smthn as you push

So yeah not ideal

Js use dumbells or a barbell and khalas

[magic pebble]

Although I probably should start using heavier weights since now I reach 12 reps even in the last set

[cursive bramble]

I need to up my lateral raise weight

Thing is I workout at home so I dont have incremental weight plates like 0.5s or 1.25s

Which is crutial for isolations

Especially lateral raises

Big jumps on that are nigh impossible

[magic pebble]

Fair enough

If you have a friend

You can ask them to push your arms down or smthn

That could help

[compact laurel]

The way you said if you have a friend 💀

[safe marsh]

bro ong

how do you increase your weight then?

like lets say for each arm, bicep curls

[humble harbor]

When it gets to a point where you can easily do 15 reps

Just go to the next weight available

[magic pebble]

I meant like 1 that goes to the gym w him

[cursive bramble]

bicep curls are much easier to progress in

because the bicep is a bigger and stronger muscle

plus i work them on pull ups too

the lateral delt on the other hand is not as strong and not as big as the bicep

and gets minimal recruitment in other exercises

[cursive bramble]

Good idea but i train alone lmao

[cursive bramble]

i have 2.5s and 5s that i use for curls so that works out

[humble harbor]

How do you progress man I have been stuck on 15 kg for weeks

Sometimes I try 20

But fail after 6 reps

[hearty olive]

I can barely manage 7kg but that's coz I'm a gym newbie

[lusty bane]

Well now we know, backflips = ab workout

[viral grail]

try after failure workout, it will help you

[hearty olive]

What's that

[viral grail]

basically, when you complete some curls, you feel tired right?

and you wanna stop

but if you keep continuing after you feel tired as well, it will give you better gain, so that's called after after-failure

[hearty olive]

Ohhh ok

[magic pebble]

Fair enough

[magic pebble]

Volume ig

It’s not a big muscle the bicep so doesnt progress as fast as idk squats or bench press

[cursive bramble]

try adding increments to your weight

or increasing reps

[magic pebble]

tbh i don't find that useful (If I understand wym)

like every set you get a heavier weight?

[cursive bramble]

no

[magic pebble]

oh

[cursive bramble]

thats dumb lol

[magic pebble]

wdym then

[cursive bramble]

i meant progressively overload

with small increments

like +0.5

[magic pebble]

oh ok

i think he can just do more sets

[cursive bramble]

yeah but at one point itll just become junk volume innit

[magic pebble]

yeah

[cursive bramble]

also could affect other lifts

[magic pebble]

if he's doing 3 which is likely

[cursive bramble]

or maybe he could max out on the weight with low intensity

[magic pebble]

doing 1 more i think would be fine

[cursive bramble]

like as much weight as possible with 4-6 reps

[magic pebble]

hmm

[cursive bramble]

have you heard of evolving rep ranges?

those helped me a ton

like you start with a rep range ie. 4-6 then as you get stronger in crease the range to 6-8, 8-12 etc

and THEN you increase the weight

its good for bodybuilding

[magic pebble]

tbh i find that 4-6 are better for more like bigger muscles

w squats and stuff like that

[cursive bramble]

yeah thats true tbh

yeah

[magic pebble]

yeah i do that

for biceps i do 8-12

[cursive bramble]

thats fair

[deep mesa]

Yo guys any quality apps designed for resistance band workouts?

[cursive bramble]

the human brain

best app

[deep mesa]

Fumni

[spice solar]

any free workout calisthenics or just lifting apps?

[cursive bramble]

guys, some word of advice:

if you're new to fitness, apps will work fine, because you'll make progress no matter what you do

but in my personal opinion i advocate you to either find a program from a credible source or learn how to make one with the help of a knowledgeable friend

app-made programs tend to be iffy for anyone above beginner levels

also high chance youll find bad information on some apps

[deep mesa]

Couldn't agree more that's why after June of last year I have been partly mixing my customized routine along with the app's ones as some of the apps workout often may not seem right or in order.

[magic pebble]

Another word of advice

Don’t complicate it

Just make sure you train every muscle group with enough volume weekly

And make sure you’re eating healthy food

You don’t need to reinvent the wheel or wtv

[cursive bramble]

faxx

[cursive bramble]

that's quite resourceful

[main thunder]

@prime acorn

[humble harbor]

Yo so my leg routine is barbell squat, leg press, hack squat, leg extension, leg curl, standing calf raises,seated calf raises

Is it okay?

[magic pebble]

you need to train your hip abductors too

[humble harbor]

Won't that be too much volume

[magic pebble]

you can cut down on the quads ig

how many times a week do you train legs?

twice im assuming?

im not sure how many times a week do you train legs but seems like you already have too much volume

with quads

im assuming you also do 3 sets

[humble harbor]

Yeah I do 3 sets

And I do only once

Cuz I play football

So don't wanna put much pressure

[magic pebble]

hmm

i may be wrong

but from what I know

8 per week for muscle group is enough

usually

so ig you can try to cut down the quads

[humble harbor]

Can I skip out on barbell squat

That's my least favorite

Replace it with a glute exercise

[magic pebble]

I think barbell squats are really great

You train lower back and core tol

Maybe replacing hack squats would be better

[cursive bramble]

I stand by the standard deviation male

[cursive bramble]

Theres one problem I see with this program

I tend to follow by a rule 'dont make your leg days compeltely leg days' + there are no supersets at all

It's tiring, it's boring, you tend to skip some exercises (or at least i do), and it takes 5 hours

Throw in some arm isolations there or pull ups or just 1-2 upper body movements

https://www.youtube.com/watch?v=yvhW-zyhpsM&t=303s&ab_channel=NaturalHypertrophy

A bad leg day:

Leg extensions 5x20 (3 min rest in between each set)
Leg press 4x15 (3 min rest in between each set)
Leg curls 5x20 (3 min rest in between each set)
Smith machine squats 4x15 (3 min rest in between each set)
Glute bridges 4x20 (3 min rest in between each set)
Calf raises 6x20 (3 min rest in between each set)

Results: 4 hours spent in the gym (3 of which you spent sitting on your ass), close to no cardiovascular fatigue, a massive pump that does nothing but fill up the muscle with lactic acid that will make you feel sore for a week, a pile of junk volume that leaves you fatigued without feeding you any relevant intensity & a feeling of disgust towards leg days.

A good leg day:

Squats 3x4-8 OR 3x3
RDLs 3/4x6-12 OR 3x6-10 + Pull-ups AMRAP (AMRAP or 3x5) + Leg raises
Glute ham raises 5x10-15 + Calf raises 5x8-15 + Neck extensions 5x15-20

Results: In and done in two hours warm-ups included, tons of high intensity sets, completely destroyed quads/hamstrings/glutes without any risk of injury/overwork, potential for more frequent leg days due to heighten recovery, much higher cardiovascular stimulus due to the supersets that also save a lot of time, isolation movements that complete compounds instead of replacing them.

yours looks straight up like the bad leg day he gave xd

[magic pebble]

Tbh

Ngl

Oh no nvm I misread what you said

I think what arven said would work likely

Just probably not for me

Cause for me

Whether push pull or legs

I js focus on that

Cause I go to the gym to finish quickly and leave so I just do exactly what I have to do that day and leave

For the enjoyment aspect ig being alone is sufficient

But you can try both and see what works for you

[cursive bramble]

Of course man, its important to address that there is no one size fits all solution for programming

[cursive bramble]

In my view, I think it's a bad idea to 100% follow to the T the name of the workout split. Your push days dont ONLY have to be push days--a bunch of the same muscles will reach fatigue meaning you cant give your best output on the lifts you know? That is leaving gains on the table. Just throwing in one alternative movement (like on a push day, do a pull up between one of your push exercises, or on a leg day throw in an overhead press or a dip between some leg exercises) can help relieve that fatigue from your pushing muscles and increase your output on your other main lifts--more gains

[cursive bramble]

I hope you're doin a shit ton of super sets :) I have the same mentality and super sets are god tier for saving time and making gains

[cursive bramble]

Also the big difference is time here. The bad leg day takes you foreverrr and the good one will take you 1 hour 30 minutes at max

[magic pebble]

Honestly it works just fine for me

And it makes it quicker

So it’s fine

[magic pebble]

True

Leg days are usually faster

For me at least

[cursive bramble]

That's fair

[magic pebble]

Do any of you guys do cable curls for biceps

How much you do

I do 60lbs for 12 reps in all 3 sets, i don’t stand right next to it, i keep like 45 degrees and my form is pretty good

Imma see later today if I can get 65lbs maybe but

Here’s the issue

Idk if that’s a good weight or what cause

My biceps idk still look small lmao

Maybe part of it is genetics or smthn cause mine kinda twist if that makes sense so I don’t really get that peak as much but it still looks small

Idk man

60lbs is like 30kg

27kg precisely

Maybe also because I have long arms but not sure how much effect does that have

I use ez bar and stuff too

For diff heads but yeah js example

Idk what to do about it

[humble harbor]

Well I guess cable curl has the same effect as normal ez bar curls

U could add incline dumbbell curls

To do variation

Or do spider curl

Or preacher

[magic pebble]

The grip is different

[humble harbor]

How different

[magic pebble]

I do other forms too nevertheless

[magic pebble]

Ez bar is like supinated/pronated

[humble harbor]

I see

[magic pebble]

Cable curl just regular grip

Like barbell curl

[humble harbor]

Guys

I'm loving the gains

Just need to increase my weight

[magic pebble]

my weight increasing but i look small still

😔

[humble harbor]

I want your power

[magic pebble]

nah bro it sucks

[violet canyon]

Anyone here that started lifting in their teens and now isn't as tall as everyone else in the family? I wanna know if lifting stuns growth

[deep mesa]

Kinda yes also a bit of no.

If you ego lift excessively then definitely

But moderation of anything would do no harm.

[violet canyon]

How tall are you and at what age did u start lifting?

[deep mesa]

I don't necessarily lift more into calisthenics. 17 and 5"9

Currently 19

[violet canyon]

And ur current height is 5'9?

[deep mesa]

Yeah

[violet canyon]

Or was ur height 5'9 at 17

Ohh ok

And ur height at 17?

[deep mesa]

Nah was 5"6 back then💀💀💀

[violet canyon]

Ohh damn looks like it doesn't stun height that much

Last question mate how tall ur parents?

[deep mesa]

Dad 5"7 Mom 5"3 Big bro 5"7

[violet canyon]

Brooo

Samee

And I'm also 16 now and 5'6

Ima start calisthenics from now on

Thanks for the advice

[deep mesa]

Do sth better with your life before getting into lifting

[deep mesa]

Yeah perfect

[violet canyon]

Like being 59 with a 57 dad is amazing

[violet canyon]

Liek aalevls?

I meant 5'9

Notb59

[deep mesa]

Yeah also try learning new skills sth which I regret

[violet canyon]

Like coding?

Any other skills u regret not learning?

[deep mesa]

Can be anything like cycling, playing chess, coding , martial arts , etc.

[deep mesa]

Wdym?

[violet canyon]

Thanks G will take the advice

[cursive bramble]

It does not

Thats a myth

Dont believe it

The only way itll stunt your growth is if you break your spine from improper form on a deadlift or something

[violet canyon]

I see are you a2?

Or as

[cursive bramble]

Lol now that I think of it

I am technically an AS student now raent I

Hahaha

Havent started my new school year yet but AS

[violet canyon]

So u here from igse or igce

?

[cursive bramble]

I gave o levels

Last month

[violet canyon]

Ahh

[cursive bramble]

fuck does that mean lmao

[violet canyon]

He meant skiing development like coding etc

[cursive bramble]

Thats stupid

You can do both at the same time

[violet canyon]

Nah I think its based

[cursive bramble]

Nah

Its dumb

[violet canyon]

We need skills

Howw

[cursive bramble]

Excuses for people who dont wanna put in work

"I will learn how to lift weights after i learn python...''

Just do both

The mind and the body must be trained as one

[violet canyon]

Damn good quote

[cursive bramble]

I gave my entire o levels while being consistent with my workout stuff

[violet canyon]

And u did good in the exams?

[cursive bramble]

I'm the top of my class

[violet canyon]

How tall r u?

[cursive bramble]

At least top 10

[violet canyon]

Damnn

[cursive bramble]

I'm short

But that is not because of lifting. It's because of genetics

[violet canyon]

So it ain't a myth

[cursive bramble]

5'6

[cursive bramble]

It is a myth

There is no scientific evidence

[violet canyon]

Parents height?

[cursive bramble]

Go and try to find me one

[cursive bramble]

Dad is 5'4, my mom is 4'11

[cursive bramble]

If you want to prove me wrong, go on Google scholar and find me a research article by scientists that proves it

[violet canyon]

Man how are people getting taller than their dads

[cursive bramble]

My dad is pretty short so it aint a big accomplishment for me LOL

"The paper also showed
that there was no indication that the participation in weightlifting training caused ‘stunted’ growth of any kind (9).
Therefore, the multitude of benefits becomes evident when weightlifting is included in youth training programmes to
enhance physical qualities and performance of a young athlete."

https://www.iscaustralia.edu.au/wp-content/uploads/woods-b-jasc-2703.pdf

[violet canyon]

5'6 is like the average height of a guy here in my country we are in the top 5 shortest country list

[cursive bramble]

If anything, lifting will make you taller.

[violet canyon]

Yea ur the living proof

[cursive bramble]

Encourages you to sleep more

eat more

get more exercise

Thats a recipe for growing tall

[violet canyon]

U did calisthenics or wut?

[cursive bramble]

Thanks lol

[lunar sparrow]

Gave +1 rep to foppy_#0

[cursive bramble]

I do 70% calisthenics

[violet canyon]

And go to a nearby gym?

[cursive bramble]

I went for a month then quit

I dont like the commercial gym atmosphere

[violet canyon]

Expensive?

Ohh

[cursive bramble]

Nah

Just dont like the people, environment

[violet canyon]

I see introvert ey

[cursive bramble]

Its not just that lmao

The gym 'instructors'

have terrible advice

and they scold me for lifting heavy

[violet canyon]

Lol

[cursive bramble]

Plus I like the peace of training in my own house

I have a calisthenics home gym, hopefully I will upgrade soon for more weights n stuff

[violet canyon]

Damn I'm gonna start calisthenics too

[cursive bramble]

If you're curious, this is the setup

This is all you need for a lifetime of gains

[violet canyon]

Lol sick setup

[cursive bramble]

I do weighted movements too though

I have a barbell and a dumbbell but the max weight I have is 40 kilos

And I do weighted pull ups

[cursive bramble]

Start today

You got this bro

[violet canyon]

Yea some ytbers reccomendations?

[cursive bramble]

Natural Hypetrophy, Alex Leonidas, Geoffrey Verity Schofield

The only fitness youtuber I trust

[violet canyon]

Ohh he only

[cursive bramble]

3

Those 3

[violet canyon]

Ok i see ill start from today

[cursive bramble]

Do you have a workout program?

[violet canyon]

Holy those are some big names but will check them out

[cursive bramble]

LOL

[violet canyon]

Nah thats why I wanted to follow a ytber

Like a follow workout thing

[cursive bramble]

Do those follow alongs if you'd like

I advise you train alone, thats how most people that 'make it' do it, but since youre starting out thats fine

As a beginner, keep in mind that whatever you do: you will make progress

[violet canyon]

That won't be a problem since I have no friends lol

[cursive bramble]

I meant without a follow along video lol

[violet canyon]

Yep I'm an absolute beginner

[violet canyon]

Ahh lol

[cursive bramble]

These three should be your main priorities as a beginner:

1. Build discipline
2. Practice good form
3. Develop coordination/learn movement patterns

[violet canyon]

Coordinations?

[cursive bramble]

Like how to use your muscles properly

how to use your body

how to move your shoulders

etc

That comes naturally by just exercising and doing number 2 really

[violet canyon]

Ohh I see

[cursive bramble]

Oh and a 4th one which helped me

It's optional

but

learn more about the human body's muscular anatomy, exercise science, etc

[violet canyon]

Damn the 4th one seems a lot of work

[cursive bramble]

It's my favorite part :)

[violet canyon]

Would follow the other 3 points tho

[cursive bramble]

All the fitness knowledge I have i gained slowly over time

I was eager to learn

[violet canyon]

Lol it sounds like research work

[cursive bramble]

And became somewhat knowldegable

[cursive bramble]

It is LOL

Exercise however is an APPLIED science

So after I researched the theory I applied it with my body

Isn't that AMAZING?

[violet canyon]

I see then I'll try to learn human anatomy in free time

[violet canyon]

Absolute G

[cursive bramble]

Just learn what muscles the exercises you do target

Thats a good place to start

[violet canyon]

U should create an channel and teach people this stuff who are beginner like me

[cursive bramble]

LOL

I had one

[violet canyon]

Had

[cursive bramble]

I deleted it

[violet canyon]

?

Why

[cursive bramble]

https://www.youtube.com/channel/UCe40y5ebY78xSGATzYoF0Ww

I hit 178 subs eh

I deleted all my video sthough

[violet canyon]

Lemme check it out

[violet canyon]

Oh no

[cursive bramble]

I just lost motivation

[violet canyon]

U shouldn't have

[violet canyon]

Bruh

[cursive bramble]

Also

Exams came

So I couldnt upload

[violet canyon]

Ohh yea gotta prioritize exams before anything

[cursive bramble]

Fa sho

If you need a workout program I can give you one

I just made one for my friend the other day

[magic pebble]

Yes

You’re a loser if you only do one thing

[magic pebble]

Looking big bro👊

[safe marsh]

can you dm me it , my current one is so ass

[magic pebble]

That should be enough anyways

If your dumbbells are 40kg

I still curl around 30kg lol

[deep mesa]

I did say ego lifting which potentially leads to improper form so I ain't completely wrong so....

[deep mesa]

Which school?

If it's a school with high number of students I highly doubt it

But not doubting your academic skills as a whole tho

[deep mesa]

5"6 is pretty average in Bangladeshi terms tho

I am a rounded 5"9 and still one of the shortest in my class.

[magic pebble]

lol

he's right

you must be great at both

no point being very strong and an absolute idiot

and no point being very smart and as weak as a pencil

and it def is possible

[deep mesa]

Yup everything requires a balance

[magic pebble]

I played sports since I was very little all the way until i finished school

and was consistently getting As

then in IGCSE and A level

[deep mesa]

No wonder nerds get bullied physically and jocks get used mentally all the time

[magic pebble]

A*s mostly

with few As

[magic pebble]

yep

[deep mesa]

Like we had a guy who was very strong for his age but if you tell him water is blue he'll believe it

[magic pebble]

i mean water does have a blue tint to it

[deep mesa]

Not regular ones tho

[magic pebble]

so it's not wrong lol

[magic pebble]

nah even pure water

[cursive bramble]

rawr, thanks

[lunar sparrow]

Gave +1 rep to (Standard Deviation) Male#2029

[cursive bramble]

facts

[cursive bramble]

it is an over-exaggeration; all i mean to say is i take my studies very seriously and i am an above average student

[cursive bramble]

wdym??? water is blue.. what ar eyou talking about.......

🚿
see.. the emoji is blue for water... water must be blue,

[magic pebble]

please edit the "rawr" out

[cursive bramble]

rawr

@sour rock why u always stalkin this channel⁉️

[vocal elm]

How does one reduce stiffness after workout

Its been 2 days since my last forearm routine and i still cant lift my arms

[safe marsh]

lmfaooo yeah mine dissapeared after 3 days or maybe 4

just go through it brother

i couldnt straighten my arm also

[humble harbor]

Wait it out or try some relaxing vids from yt

For me once I worked out with sore muscles

Even though I couldn't do as much as I should

Soreness decreased the next day

[main thunder]

Massage it to increase blood flow

And keep the arm moving

[magic pebble]

??????????????

Ayo

My arms recover in like few minutes xD

Unless I injure them which happened once

But to answer your question

Idk for arms i never really experienced that

But I use that roller thingy

And stretch out

Works great for me after leg days

[vocal elm]

Do u have the amazon link for that or maybe its name

[vocal elm]

The it is what it is :>

[vocal elm]

They’re hurtin but i’ll try

[magic pebble]

just search

foam roller

for muscle recovery

or someshit like that

there's many different types

see which fits your budget and you like

[main thunder]

Nah do it, if u don't it'll get blocked or smthin idk the word for it but it's bad for u

Don't do extensive stuff do little little

[cursive bramble]

Muscle soreness is a result of DOMS usually

DOMS mostly happen when you're a beginner/or you do a new exercise

Should be gone after you get used to the exercise

It aint a problem dw bou tit

[peak valley]

just deal with it

https://tenor.com/view/cat-standing-fat-epic-gif-23115386

[tawny cloud]

Bro I wanted to start my calisthenics routine again after a week break an lo' and behold I got sick 🥰

[peak valley]

I feel you 😔

Haven't gone to the jim also for a few days cuz I'm not feeling well✨

[frail hazel]

Fever season

[deep mesa]

Nvm I deleted my previous statement not because someone was holding me at gunpoint but because commerce students are genuinely great ppl and each individual has his or her own unique talent....(pls help me)

[steel rune]

Is 15 years of age is good for to join the gym

[magic pebble]

Yes

[steel rune]

ok

will it affect my height .. i am 5 ' 11

[magic pebble]

As long as you do it correctly

Ie use proper form and stuff

It doesn’t

[steel rune]

ok

[prime acorn]

Thats normal height

Actually kinda on the tall side

[steel rune]

what's ur height

[ocean shale]

Monsieur falcon is 6"6 fyi

[viral grail]

6'0"

[magic pebble]

185cm

[ocean shale]

Why tf r y'all towers

[magic pebble]

No we’re humans

[magic pebble]

(Im a girl btw)

[lusty bane]

Everyone tall 😢

[cursive bramble]

I took all the stats out my vertical height and put it into my horizontal width 😈

[hearty olive]

I'm 176cm

[sour rock]

@hearty olive I am 174 cm 😥

[hearty olive]

You're in IG

You still have time to grow

I'm 20

[sour rock]

@hearty olive nah I think my height stopped 💀

[hearty olive]

Doubt

[sour rock]

even tho i am 16

[hearty olive]

You have potential for 180 maybe depending on your lifestyle

[sour rock]

Btw how many max pushups is considered average?

[vocal elm]

nah heights dont stop til your mid 20s

[vocal elm]

ig 90+?

depends on what kind of push up you're doing

cuz some are harder than others

[sour rock]

Just checked i am actually 175 cm 😈

@vocal elm +90 in one set?

Thats too high ig, i would say 40-50

[viral grail]

dang you are shorter than me

[pliant sand]

lol

[deep mesa]

Us?

[deep mesa]

Nah me short king at 173 cm

[lusty bane]

I'm shprtee

[lusty bane]

*shorter

[peak valley]

Everyone has quite some time to grow tall

Till like 21-22

[magic pebble]

And your weight

[humble harbor]

90 avg continouos?

yo

thats like 2-3 years continous workout level

[prime acorn]

Yessss i am taller than eminem lets gooooo

[cursive bramble]

they tell me that every year and increase the growth limit by +1 year

by the time im 50: dont worry man you will grow until youre 52

[tawny cloud]

I've been trying to figure out a good calisthenics (and some weightlifting) workout routine and I made this:
Push ups 15 reps × 2
Pike push ups 10 reps × 2
Dips 10 reps
Bicep curls 20 reps
Tricpep extensions until failure
Dumbell flys 10 reps × 2
Bicycle crunches 25 reps × 2
Weighted heels to the heavens 20 reps x2
Weighted russian twists until failure
Flutter kicks until failure
Squats 15 reps x 2
Lunges 15 reps x 2
Bulgarian split squats 20 reps x 2
Explosive squats until failure

[magic pebble]

All of this in one day???

It also seems like you don’t target different heads when it comes to the bicep and triceps

[tawny cloud]

Nope

[tawny cloud]

Thanks for pointing that out.
Which excercises can help me to do that?

[lunar sparrow]

Gave +1 rep to sdmale#0

[magic pebble]

different forms of bicep curls and skull crushers

[tawny cloud]

Thank you!

[cursive bramble]

Too much ab variation

Well honestly whatever advice I give including the message i just sent is from a bodybuilding standpoint. what is your goal exactly? @tawny cloud

[peak valley]

You've gotta add spider curls for your bicep's long head. They are goated for a getting a better peak

at least for me

[magic pebble]

Preacher curls>>>>

[peak valley]

isn't that for the thickness

I mean nontheless do that too

preacher dropset

[magic pebble]

No

Both target same muscle

Can alternate between 2 np

Jokes aside though preacher curls scare me because of THAT video

[peak valley]

oh yes lmao

[magic pebble]

My worst fear

That onr

And that leg press video😭

I get that it’s dumb what they’re doing

For that to happen but idk

[peak valley]

yeah I don't lock out whilst I'm doing my rep

on the leg press

[magic pebble]

Yep same

[peak valley]

or else my leg would probably bend the other way

[magic pebble]

You will get to skip leg day

For few months

[peak valley]

lmao real

[cursive bramble]

bro fr

ima be honest though, that injury was entirely avoidable

people who do dumb shit like that.. i assure you that guy probably had tendonitis or something before it happened, or at least he could feel his body actively screaming under the load

[cursive bramble]

bro my biceps are so thick they look like elongated tennis balls

but i have like a small ass peak

genetics bruh

[magic pebble]

Ofc

It doesn’t normally happen

[peak valley]

Lmao

[tawny cloud]

To be fit and athletic

I am interested in fighting and martial arts

I wouldn't wanna have biceps as big as bodybuilders

[magic pebble]

You wont don’t worry

[peak valley]

Try to be nicely proportioned at least

Not like a body builder who is huge and skips legs, so it looks like he has chicken legs

And yea getting huge isn't that easy (for some ppl)

[tawny cloud]

I think my legs are decently strong I can do 40-50 squats

In one go

[magic pebble]

Squats are easy though

Big part of it depends on your build too

Like ive got long ass legs and that kinda sucks when trying to look big

Even though I can squat like 100+ kg

[peak valley]

No I meant as an example

Just try an be proportional

[tawny cloud]

Yeah they are so I do explosive squats

[cursive bramble]

Just a shower thought I had today:

I've been training for only 1.5 yearsish and I look decent. Imagine 10 years of serious hard training

Literally rinse and repeat what ive been doing up til now for 9 more years

I'm gonna look insane.

And so can all of you guys

Bodybuilding, fitness, everything is a game of patience and time to see the results.

[deep mesa]

Yup training for about almost a year and my triceps and shoulders have grown significantly.

Imagine what could have been achieved if I didn't skip leg day.

[magic pebble]

Bro leg day is best

[peak valley]

Real

[cursive bramble]

bruh since im short

i can do leg days once a week and still ahve big legs

LEL

[magic pebble]

1 thing I hate about being tall

[lusty bane]

💀

[peak valley]

I mean you can be tall and big too

But yeah I getchu it's like all the muscle you have is even more distributed throughout your body

Rather than shorter dudes that just become Minecraft blocks

[magic pebble]

yeah but it's a bit harder

[peak valley]

Yeah

Comes down to genetics too

[magic pebble]

welp

im naturally very skinny

good thing was an athlete for many years because of it at least got decent legs

[peak valley]

Nice ma Shaa Allah

[cursive bramble]

hello fitness club

[cursive bramble]

tall people have a way better potential for strength AND size

the only caveat is it takes longer

have you seen that guy who dwarves cbum

just cuz hes taller lmao

to be fair there is a difference in clothing

but still

[deep mesa]

You mean putki bhai?

Bcoz uk the bangla translation of bum

BTW wth are ppl so obsessed with cbum? I get the arnold part bcoz he is kind of a Hollywood icon as well....

Cbum's only personality is his body.

[cursive bramble]

lol i had no clue that was a word

[cursive bramble]

maybe it has something to do with him being mr olympia (not sure)

[magic pebble]

I agree

But it’s kinda frustrating sometimes seeing someone lift less weights than you look big LOL

[drifting yew]

not the best workout pump but we getting there

[lusty bane]

👍

[prime acorn]

Brother you in igcse????

[drifting yew]

haha yeah just finished my m/j sesh

turning 16 next month

[safe marsh]

god damn you are only 15