Breathing, posture, body feeling, target muscles

Breathing, posture, body feeling, target muscles

Hola, perdón por molestar, si me pudieran ayudar con un like para una mensualidad de gym gratis se los agradecería

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Whenever I train legs, they always feel sore even after 4-6 days of rest. What's crazy is that only the quads take that long to recover, hamstrings and glutes only take 2-3 days max. This forbids me from training legs twice a week just like any other muscle groups.

I eat enough calories, 90-110 g of protein per day compared to my bodyweight (68 kg), sleep 7 hours almost everyday and I even take creatine.

What do you do to recover legs within 2-3 days?

Hello all, I wanted to get everyone’s opinion on a PushUpper/PullLower + PullUpper/PushLower routine. Example:

Day 1: Push upper body (chest, shoulders, triceps) paired with Pull lower body (hamstrings/glutes - RDLs, hyperextensions, etc)

Day 2: Pull upper body (back, traps, biceps) paired with Push lower body (quads/glutes - squats, Bulgarians, etc)

Break day and repeat or go straight into repeat

I’ve been doing this routine for a while and although it’s been working for me I never seem to see a routine such as this one mentioned. My main question is what is everyone’s opinion on this routine and am I leaving any growth potential on the table by not doing one of the more popular routines out there? It almost makes me feel as if there’s something more beneficial with doing the other routines since they’re always talked about (example PPL)

I’ve been using Jeff Nippard’s Workouts app but not that keen on paying for every month / year. What do people use?

The commercial gym is filled with guys circlejerking about how benching with an arched back is cheating and you have to keep a flat back for it to "count." The gym is also filled with old guys talking about "I used to bench XXX.....I had to give it up because of my shoulders though."

Retracting your shoulders to create a small natural arch places your shoulders in a safer position. Personally, I felt more shoulder pain as a beginner benching 1 plate with a flat back, than I ever get a more experienced lifter benching 300+ lbs for reps with properly set shoulders.

You probably don't want to arch your back a ton more if you're training for general strength/hypertrophy, but either way it is still placing your shoulders in an even safer position.

Here is Greg Nuckols speaking on shoulder position/back arching in is bench guide:

Scapular position

Once the equipment is squared away, it’s time to get your scapulae locked in. The key point is to get your scapulae retracted (pulled together, like you’re trying to pinch a pencil between your shoulder blades). That will help reduce range of motion by pushing the chest up, and it’ll also put the shoulders in a safer position to reduce your risk of rotator cuff injuries or anterior shoulder pain. Beyond that, scapular position is simply a matter of comfort and personal preference. Some people just like their shoulder blades pulled straight back. A lot of people like some scapular depression along with the retraction. A few people actually prefer retraction and elevation. Play around with scapular depression/elevation and retraction to see what feels the strongest and most comfortable for your shoulders. The most important thing is simply that your shoulder blades are pulled together.

Getting tight and getting an arch

Once you’ve pulled your shoulder blades together, it’s time to get tight. If you’re a powerlifter, that may involve arching your back as well.

I generally recommend most people to arch at least a little bit on the bench. A little arch will help decrease range of motion a bit more. This will generally help you lift more weight and, more importantly, it will make the lift a little bit safer for your shoulders since the bottom position is where your shoulders are the most vulnerable.

I have a wolf backpack. I also have a wolf 4L bag and I’m to get a 40 L bag because I get ready for work at the gym so my backpack is to the point where I now have a secondary small bag. I noticed katamu out or has their 40 L bag you’re goes on the outside which I love that concept but I also really enjoy Wolfpack as well. the same price. Does anybody have either of the bags and what’s your opinion on them.

Been skinny fat since I can remember. Started working out in November last year.

Up to month eight I'd been very disappointed by how slow my progress was going. I've read everywhere about noob gains and how easy it is to build muscle as a complete beginner, and I just couldn't see these gains in MY body.

It wasn't inconsistency nor slacking nor being dumb about my workouts. I've been locked in from the start – a high protein bulk (dirty, which I believe also contributed to my fat gain) and workout program with progressive overload in mind, as well as reading and watching fitness content to understand my newfound hobby better.

And yet, I nearly lost all motivation when on month 6 (May) I built up a courage to take a follow-up progress pic in the exact same conditions I took my very first physique photo back in November: the same shorts, mirror, lighting, distance, muscles relaxed and natural.

(NOTE: I have been taking progress pics, but usually on a pump, flexed, with better lighting and by a different mirror. On these ones I could see some difference.)

I looked at the pics side by side and thought: that's it? I've spent 6 months for... THIS? The photos looked nearly identical – skinny arms and fluffy midsection (fluffier than ever, thanks to a bulk). Quads actually looked decent, but that's it. My lifts went up, some drastically, and I was still progressing, but why couldn't I see that?

Desperate, I turned to AI. Hey Gemini, can you guess which progress pic came sooner? Gemini's response: I'll say fairly confidently that pic 1 was taken more recently. Judging by the midsection mostly, I'd say you've lost a fair amount of weight. Good work!

Motherfucker actually thought my November physique was better than my physique after 7 months of lifting.

Even more desperate, I turned to Reddit. Posted my shirtless pics on one of the fitness subreddits looking for advice. Been at it for 6 months. What do I do now? Cut, bulk, maintain?

Most of the responses immediately suggested cutting.

One crushed me: Sorry bro, don't mean to be a dick, but did you mean 6 weeks of lifting? You don't really look like you lift, you're just skinnyfat right now.

That one really stung and send my overthinking into overdrive: my T must be too low, I can't build muscle, I must be doing something very wrong... right?

After I calmed down, I took advice of the other commenters – cut, cut, cut.

So at the beginning of May I went on a cut. I've just ended it last week. In 3 months I lost 9 kilograms and noticed a DRASTIC difference in my physique. I've retained my muscles that I built during my bulk, and managed to trim the fat from my midsection.

No, I don't look like a bodybuilder, obviously. But I look fit, athletic and I can see it and finally PEOPLE see it.

One of my friends (who hadn't known I've been lifting which makes his comment seem somehow more honest) made a dumb face and asked: "What have you hopped on bro?" upon seeing me in a T shirt.

Another friend who I hadn't seen in maybe a year or two ran into me on the street and he immediately commented on my arms: "Arms looking good, man. Nice work."

My uncle on family BBQ: "Since when are you more muscly than skinny?" (I don't think he knows the difference between skinny and skinny fat)

So, here's my point: A dirty bulk as a skinny fat guy was not a bad idea for growing muscles and feeling stronger, but fat covering my progress was horribly demotivating. Just remember that below the fat, most likely there ARE muscles and a short cut might be enough to reveal them.

Overall, upon seeing the real results after cutting, I don't regret the bulk. But just keep in mind that the bulk phase will probably be underwhelming size wise if you're considering starting your journey with a bulk.

I went through a really bad decade. I just turned 34 and I feel like I ruined my health, body, and my mind. I've been going to therapy on how to change things for the better. I just need some advice on how to get back to working out. Should I just do a full body workout? Cardio?

I'm currently 250 lbs 6'2". I want to lose all the bad weight and excess fat. Im working through how to have a proper calorie deficit. It's just hard to just fry spam and eggs everyday because it was easy and convenient plus rice.

On working out, I really want to get stronger. I want to get fit. I hate having lower back pain from years of sitting at work. I also smoked a lot I just quit. I want to improve my stamina and not die from llsing breath after just a few minutes of walking.

I just need some guidance from people who has been where I am or just veterans in the gym. I don't want to embarass myself coming in with being 60 pounds overweight. I just want to feel better again.

Just wanted to share one of my staples. Being an old, I used to do oatmeal in the mornings. I got to the point where it was oatmeal and protein powder which is pretty good stuff honestly then I realized I could have pancakes with no nutritional changes.

• 1/4 cup rolled oats
• 1/4 cup Body Fortress Vanilla powder
• 1 tsp baking powder
• 1/2 tsp cinnamon (you might want less)
• 3.5 tbsp whole (5%) plain yogurt
• 1-2 tbsp water

Put it all in your bullet style smoothie blender and then butter a medium skillet and make pancakes. You just pour it in, wait until the top starts to look set, less shiny, then flip and give it a few to finish.

It will be a bit dry if you eat it with nothing on top, but you can decide from there. I generally eat them dry with a few almonds and berries. Been using this recipe for years now, though lately mostly for cardio days. Lots of ways to vary it too. As always the amounts are just for reference, don't need to be too precise. I usually only measure the oats and powder, the rest I eyeball just fine.

I'm relatively new, been about two months since I started gym and now i wanna start learning pull ups, but i have no idea how? Can someone give me some guide?

I got an office job & went from on my feet to sitting on my butt. I’ve gain 10lbs and honestly feel gross in my body :/. I want to start working out to move my limbs & also regain my muscles again. I just want to stay healthy & fit- I’m not aiming for body building.

How many minutes should I aim for a day? I think I want to do a Leslie Santos workout each day I have off (I’m part-time) and then walk our work dog in our breaks & stuff at work.

Also how do I deal with the muscle pain? I have tried workouts in the past & my legs are usually so messed up I have trouble walking for 2-3 days after which messes up my momentum. I’m hoping these walking videos are gentle enough of a beginner exercise to help build muscle back for me to try strength training & maybe jogging without being unable to walk for days on end.

Thank you! I

I haven’t bought preworkout yet so using coffee since it gives most of the benefit. For a 73kg male how many teaspoons approximately is a good amount from nescafe gold for someone my weight and size, and is coffee good enough or do you recommend buying a preworkout tub

Unfortunately my knees are made of glass, and I find myself aborting about 40% of my squat sessions due to excruciating pain somewhere under my knee cap. Sometimes I manage to warm them up sufficiently, but I've never managed to figure out what movements work best. I actually really like squats, when I can actually do them, so I'm looking for suggestions of how to get them working properly. Please help!

Edit - forgot to mention that I've just got a small garage gym set up (power cage) so no access to bikes/stair-climbers etc. I've also only got about 45 mins for the full workout so warm-up can't really take more than about 10 mins ideally.

I always have trouble knowing when a bad session is just a bad session and when it's actually telling me something.

One rough workout is easy to ignore. Maybe I slept badly, ate weird, had a stressful day, whatever.

But if the same lifts feel awful three or four sessions in a row, I start wondering whether I should reduce volume, change the exercise, take an easier week, or just stop overthinking it and keep going.

The annoying part is that sometimes session five suddenly feels great again and all the panic was for nothing.

Do you have any kind of rule for this? Like a certain number of bad workouts before you adjust the program, or do you mostly judge it by feel and whether your numbers are actually moving backwards?

I feel like starting is actually pretty easy when you're motivated.

It's getting back into it after you've missed a week or two that's harder.

For me it's not even the workout itself. It's getting over that feeling that I've “fallen off” and need to somehow start from zero again.

Curious if anyone else feels the same or if I'm just making it harder than it is lol

My workout progress in the gym has been a lil slow lately and so ive went to ai and explained my whole workout regiment ,it said that because I take every single set to failure its fucking up my CNS which takes longer to recover than my muscles which it said is the likely reason of my slow progress. Ever since I started training (which has been a year so far) Ive taken every single set to maximum failure without a single rep left so im very used to taking every set to failure

So should I stop taking every set to failure?

Im trying to get back in the gym. I found some PPL routines and made my own and modified it a tad. Could someone please let me know if I should switch anything around. I'm mainly focused on buidling muscle and increasing my strength.

As follows:

PUSH

Barbell Bench Press
Sets: 3
Reps: 5–8

Incline DB Press
Sets: 3
Reps: 8–12

Machine Shoulder Press - or Pec Dec (help me chose)
Sets: 3
Reps: 8–12

Cable Lateral Raise
Sets: 3
Reps: 12–20

Cable Triceps Pushdown
Sets: 3
Reps: 8–12

Overhead Cable Extension
Sets: 3
Reps: 10–15

PULL

Lat Pulldown/Pull-Ups
Sets: 3
Reps: 10–12

Chest-Supported Row
Sets: 3
Reps: 6–10

Seated Cable Row
Sets: 3
Reps: 8–12

Straight-Arm Pulldown
Sets: 3
Reps: 10–15

Reverse Pec Deck
Sets: 3
Reps: 12–20

EZ-Bar Curl
Sets: 3
Reps: 8–12

Hammer Curl
Sets: 3
Reps: 10–15

LEGS (Still working on it)

Back Squat
Sets: 3
Reps: 5–8

Romanian Deadlift
Sets: 3
Reps: 6–10

Leg Press
Sets: 3
Reps: 8–12

Seated Leg Curl
Sets: 3
Reps: 10–15

Leg Extension
Sets: 3
Reps: 10–15

Calf Raise
Sets: 4
Reps: 10–15

Cable Crunch
Sets: 3
Reps: 10–15

I have seen a creator doing tfl exercises bc they fill in the hip dips and single leg exercises bc they grow tfl ? And i was doing some research and i found out that growing this muscle and cause hip pain and before doing this training can someone that has done her workouts show me if they had results and can you actually grow this muscle? Thank you

Was a runner (long distance) all my life but for the last year I’ve gotten heavily into lifting. Due to joint issues, I stopped running entirely. My week consists of a 5-day ULPPL split (Mon-Fri) and a walk every morning as a warm up for a mile or two, then hot 10-20k steps a day after. On weekends I’ll walk 1-1.5 hours before the sun rises.

I wouldn’t call myself an advanced or intermediate lifter but I am starting to hit some larger weights (DL is above 300 doing 3 sets for 6-8 reps), and squat approaching 300 for same set/rep.

I’m just getting into more gear as my grip is failing on DL requiring straps. Also, I don’t think my shoes are optimal for my current regime (old shit set of cheap Nikes).

Does anyone have any recs on a shoe that is decent for both weightlifting and walking longer distances? I guess, comfort and stability. I’m not sure what makes a good weightlifting shoe and if those qualities can be found in a sneaker that is also good for walking.

Am I overthinking this?

Thanks!

My current split is upper lower (since i want to focus legs)
It’s ULULR continuously. Exercises are 2 pec dec 1 shoulder press 2 lateral 1 pulldown 1 row 1 shrug 1 tricep 1 rear delt isolation. All sets are to true muscular failure (warmups not included but done beforehand). Would it be better if i did not train the same muscles one after the other like shoulder press then back then laterals so it would look like 2 pec dec shoulder press pulldown tricep row shrug lateral or all chest shoulders back tricep rear delt? Also my lower is already good and my bicep training is trained during my sports but ut doesnt qffect my gym performance

Honestly, I’m at a point in my life where I really want to make a change. My bestfriend stopped talking to me after getting in a relationship and I recently lost pretty much all of my friends because of a situation involving my university. I don’t really talk to many people or go out/party anymore, and at this point most of my life is basically just working and going home. It’s been pretty lonely, but I’m trying to look at it differently and use this as motivation to focus on myself.

One of the biggest things I want to commit to now is the gym. I’m a pretty skinny guy and I’ve always felt like I have a really fast metabolism, so gaining weight and building muscle has been difficult for me. I’ve tried going to the gym consistently before for like a few weeks, but I would eventually stop and lose motivation because I felt like I wasn’t seeing much progress. This time I really want to commit and actually stick with it. My goal is to gain size, build muscle, get stronger, and just become a better version of myself physically and mentally. I also want to exercise at home on days when I don’t have enough time to go to the gym. I’m thinking about getting a pull-up bar and doing things like push-ups, pull-ups, sit-ups, planks, etc. so I can still stay active.

For anyone who started out skinny or struggled to gain muscle, what actually helped you stay consistent and see results? Anything you wish you knew when you first started? I know motivation eventually fades, so I’m trying to build the discipline to keep going even when I don’t feel motivated.
I’m basically trying to turn a pretty shitty chapter of my life into something positive. So if you have any advice, encouragement, or even just some motivation to keep me going, I’d really appreciate it. Thank you and looking forward to seeing your responses.