230 Went pretty good this week too. Member of 2 gyms with sandbags, going to see if the other one has a better jump than to 280...Sandbag carries coming along excellently. 4 sets of 200lb bag for 100ft superset with sets of 20 assisted GHRs.
230 Went pretty good this week too. Member of 2 gyms with sandbags, going to see if the other one has a better jump than to 280...Sandbag carries coming along excellently. 4 sets of 200lb bag for 100ft superset with sets of 20 assisted GHRs.
If you want to develop some skills do calisthenics/gymnastics. It'll develop a lot of the little muscles and nerve connections, all the connectivity between your body parts (like extended glutes alongside flexed abs and protracted scapula), and flexibility will improve, and it puts a lot of tension on tendons and ligaments so they become a lot stronger (but that'll take years of consistency). If you want to do backflips and handstands, this is for you.So what would be an interesting to explore? I'm guessing just to eventually go lower weight and more reps? Or should I explore something like calisthenics a bit more?
Have a bit of a new goal that i wasn't really expecting this year but could very much be a possibility, a100kgs / 220lbs push press, hit a new PR of 95kgs / 209lbs this morning quite comfortably
Loading simply shortens the time needed to reach optimal creatine saturation in your system if you are below. It is not necessary, you'll get there in a few weeks taking it properly too - which is just take 5g daily. Do a loading phase if you wish, and it doesn't give you any unpleasant tummy troubles.I'm someone who tried creatine in the past and didn't really have much luck. I tried to take it "properly" but kind of curious if people's ideas about it have changed much in 10 years (when I last tried to take it). I bought a jar of micronized creatine this week and curious if "loading" is worth it, etc.
Any tips are appreciated!
FitnessEra, is there consensus on how effective AI routine planning applications are or if they are worth using/paying for? For instance a service like FitBod that builds a routine and plan based around equipment you tell it is available to you. I'm not really an avid exerciser or knowledgeable about fitness so I can't really give meaningful advice to someone who asked me.
I'm not familiar with the service. For gen pop, it seems entirely feasible to custom create something with that info very easily. Whether that's worth paying for rather than just using an existing beginner program like Strong Lifts or whatever, is up to you.FitnessEra, is there consensus on how effective AI routine planning applications are or if they are worth using/paying for? For instance a service like FitBod that builds a routine and plan based around equipment you tell it is available to you. I'm not really an avid exerciser or knowledgeable about fitness so I can't really give meaningful advice to someone who asked me.
It depends, if this type of service is appealing to you and makes things easier and you'd rather spend the money than deal with the hassle of figuring it out yourself then go for it.
What are your goals? If you want to be a competitive powerlifter for example then things like specific equipment and programming are crucial, if you're just trying to get stronger, leaner, and healthier then you can just focus on basic movement patterns (for example a pressing motion can be done with your body weight, a barbell, dumb bells, machines, or bands) the equipment doesn't really matter and you can just pick whichever you want.
Thanks for the replies. I'll pass these along.I'm not familiar with the service. For gen pop, it seems entirely feasible to custom create something with that info very easily. Whether that's worth paying for rather than just using an existing beginner program like Strong Lifts or whatever, is up to you.
I mean the basics aren't that hard. Generally, if going for strength, sets of 5. If hypertrophy, 8-15. Focus on compounds. 10-20 working sets per muscle group per week in 2-3 sessions. Most muscle groups only do one or two things, so it's not hard to pick reasonable choices based on available equipment. Then progressive overload.
That's an outstanding weight loss, well done.I'm somewhat unsure whether I should continue losing weight before starting to gain mass.
My stats: 37 years old, male, 176 cm, 68 kg.
In the long term, my goal is to achieve a "beach body," but I'm not in a hurry. Short term, I want to eliminate belly fat.
I was completely sedentary from the age of 20 until 10 months ago and have lost 37 kg so far. I was overweight with very little muscle mass. I think I need to lose at least 5 more kg to achieve my short-term goals, but I'm also worried about becoming too skinny, especially since my stomach is already a bit flabby. What do you guys think?
I'm somewhat unsure whether I should continue losing weight before starting to gain mass.
My stats: 37 years old, male, 176 cm, 68 kg.
In the long term, my goal is to achieve a "beach body," but I'm not in a hurry. Short term, I want to eliminate belly fat.
I was completely sedentary from the age of 20 until 10 months ago and have lost 37 kg so far. I was overweight with very little muscle mass. I think I need to lose at least 5 more kg to achieve my short-term goals, but I'm also worried about becoming too skinny, especially since my stomach is already a bit flabby. What do you guys think?
That's an outstanding weight loss, well done.
Honestly, it's impossible for anyone to say what's best based on numbers like that. Your BMI is 22, which isn't a very useful indicator for an individual, but that's in the normal range. You could continue losing, but I wonder if appearing skinny fat may be a possibility.
At the end of the day it's your call. There's no reason you can't do whatever you want for a three or six month cycle then reassess, e.g. you could maingain from here for a few months and decide how you feel after that, whether a cut is needed then or whatever. By maingain I mean gain weight slowly while keeping your body fat % the same or dropping. So a small, very small, calorie surplus above maintenance (up to 200 calories, to gain close to 0.5 pounds per week), lift hard frequently, progressive overload, up to 0.8g per pound protein. In other words, focus on muscle gain without gaining body fat.
With these "stats" you're probably in firm "can lose fat and gain muscle at the same time" territory. Put yourself in a slight deficit and start lifting weights moderately (no crazy volume!). You're gonna progress pretty easily and even though you won't put on huge slabs of muscle right away you're gonna prime yourself for when you increase calories and the fun part starts :)
P.S. You sure that flabby part is fat and not just skin? I've seen that problem with people who have been overweight for a long time.
WOW what a crazy transformation! Excellent work! I'm still working my way there one day at a time.I'm not 100% sure about my BF. I had my measures taken in my gym and it was 13.6%, but I don't look a lot bellow 20% on those charts like the one posted on the other page.
I'm already lifting heavy on the gym, so I guess I will continue the calorie deficit for a couple of months and see how I will look. At any rate, getting some fat later will be much easier if I really need to lmao.
By the way, this is me this sunday. Slightly NSFW (at a waterfall wearing trunks)
This is me one year ago:
Hi all, looking for some advice. I've been doing Phraks Greyskull LP for two weeks now and had a question around AMRAP. For some lifts like squats and deadlift, because its not a lot of weight at the moment I can do between 20-25 reps. So I was wondering is they any benefit of going above 12 reps whilst the weight is still low or should I stop my AMRAP once I hit 12 reps?
As the program suggests, if you're hitting >10 reps on the squat then give it double (so +10 lbs in this case) next workout. Believe me, at that pace of loading increase you won't be doing 20 rep sets for too long, enjoy it while it lasts! Just focus on maintaining form and your mind/body connection while learning these lifts at the lighter weights.Hi all, looking for some advice. I've been doing Phraks Greyskull LP for two weeks now and had a question around AMRAP. For some lifts like squats and deadlift, because its not a lot of weight at the moment I can do between 20-25 reps. So I was wondering is they any benefit of going above 12 reps whilst the weight is still low or should I stop my AMRAP once I hit 12 reps?
I'm not familiar with the program but to answer your question yes, we have studies showing hyper trophy sweet spot is anywhere from 5-30 reps.
Try your best to follow your program as written.
Ok will continue at my current pace, thank you both.As the program suggests, if you're hitting >10 reps on the squat then give it double (so +10 lbs in this case) next workout. Believe me, at that pace of loading increase you won't be doing 20 rep sets for too long, enjoy it while it lasts! Just focus on maintaining form and your mind/body connection while learning these lifts at the lighter weights.
Looking at your stats and pics, I think you definitely need to start working on building muscle. You should get gains SUPER fast, since your weight is quite low for that height (if I translated from kgs to lbs correctly), meaning you likely don't have much muscle. The belly flab looks like it might be more skin than any actual fat.I'm not 100% sure about my BF. I had my measures taken in my gym and it was 13.6%, but I don't look a lot bellow 20% on those charts like the one posted on the other page.
I'm already lifting heavy on the gym, so I guess I will continue the calorie deficit for a couple of months and see how I will look. At any rate, getting some fat later will be much easier if I really need to lmao.
By the way, this is me this sunday. Slightly NSFW (at a waterfall wearing trunks)
This is me one year ago: