I plateaued for a year then switched to Johnny Candito's intermediate program and have been making consistent 5-10lb gains on my squat and deadlift every 5-6 weeks, my OHP went from 145 to 165 in a year (Despite weighing the same). Bench admittedly hasn't moved much but that was my strongest lift.
It's a 5-6 week program and it incorporates both high volume/high reps and low volume/heavy sets, doubling down on the main lift with the option to some accessory work. So you won't be going months without lifting heavy.
Bro splits can work. Any workout will work out as a noob. I'm sure Candito's program will be a lot more efficient. I try to hit everything at least twice a week. Usually, I do all muscle groups 3 times a week.
The number one most important thing when it comes fitness
5pm. Right around the time I'm off work. Saturday is around 1pmAt what time do you hit the gym?
I always aim for 6:30am here.
At what time do you hit the gym?
I always aim for 6:30am here.
or when you sit next to the equipment waiting to use it but some dude walks up and takes it.If there's one thing in the world I hate is waiting for equipment to open up.
or when you sit next to the equipment waiting to use it but some dude walks up and takes it.
also once Daylight saving time roll around again im okay with going a bit later. i just don't like driving at night. mainly because it sometimes rain and well... lol
I failed my PR squat! It felt incredibly heavy the second I unracked it. I hit 95% of that weight for 3 reps the week before so I think I just wasn't there mentally/got psyched out when I unracked it etc. Basically, I have lots of excuses. I'll try again before I deload though.
It is funny how I really can't tell how a specific session is going to go. Sometimes I'll walk in there feeling weak and tired and do great, other times I'll feel ready to go and have no power. Oh well.
That's really not a bad idea, especially considering how easy my down sets after the heaviest set feel. Just telling your body "Hey, it could be worse..."One thing I like to do for squatting heavy is to do a walk-out set. You do your warm-ups and then put maybe an extra 45 on each side above the heaviest set you'll do that day. But you just unrack it and hold it for a bit (I do 15 seconds) and rack it again. It helps me a lot if that first real/heavy set feels light when I first step back with it. I find that doing this helps get my upper back warmed up, too.
Apologies if you're already doing this. Just a thought.
Hey I'm not as hardcore as some people in here so I'm sorry if this is a dumb question. I'm looking to lose some fat in the love handles region, any specific exercises I should consider? I don't go to the gym or own any equipment but I've lost about 50 pounds since the end of July by walking 7-8 miles a day and being careful what I eat. I'm down to a 30" waist but it's my sides that are annoying me now. I'm not expecting instant results or anything but just something to help with that problem area.
Thank you all so much!
Kinda figured but wasn't sure if there might be something useful to help. I'll just keep on walking and hoping to shrink down. Thanks!
Kinda figured but wasn't sure if there might be something useful to help. I'll just keep on walking and hoping to shrink down. Thanks!
One thing I like to do for squatting heavy is to do a walk-out set. You do your warm-ups and then put maybe an extra 45 on each side above the heaviest set you'll do that day. But you just unrack it and hold it for a bit (I do 15 seconds) and rack it again. It helps me a lot if that first real/heavy set feels light when I first step back with it. I find that doing this helps get my upper back warmed up, too.
Apologies if you're already doing this. Just a thought.
Rice cakes dude and fruitAny tips for some healthy snacks to get a bit more calories for the day, because it looks like I still need to get higher to not lose weight.
Any tips for some healthy snacks to get a bit more calories for the day, because it looks like I still need to get higher to not lose weight.
i think its like 35cal per serving of cake.I wouldn't have thought there's a lot of calories in rice cakes and fruit.
The usual answer if you're trying to put on weight is nuts... and lots of them.
It's wild averaging 3500 calories per day(3700 last month) and continuing to gain muscle back and get leaner. I've held steady at 185 pounds I think my muscle memory is done helping on my upper body but now that I'm doing high-frequency leg work including a lot of calf work, I am adding inches and strength back to the lower body now. The chest has topped out(I think) at 48" cold. A good 12" larger than the waist. I didn't begin measuring until the last few months but I went from 45" chest and 39" waist so I doubled the difference. The new avy is from last night after a high rep bench press set, of course. A pump is a must. :P
Edit: I forgot to mention I think the hex bar deadlifts(easier on the old back) are a big reason for my more recent progress. Deadlifting low weight for 10-20 reps every other day.
The hex bar feels surprisingly different from a regular deadlift. The bar's path is not longer constrained by your legs and it threw me off the first couple times. It's more of a squat motion for me than a deadlift. That said, after a quick acclimation it felt great.Never tried the hex bar but I wouldn't mind giving it a go. Does it take much getting used to?