I was diagnosed with shoulder impingement syndrome today. Well that sucks. I'll have to find chest and shoulder exercises that don't hurt.
Two questions
- Any recommended preworkout supplements? Not using any at this moment. Am I missing out on benefits?
- Any recommended post-workout supps? I just consume a whey protein mix with milk and creatine.
OHP is 10% technique and 90% being fat.were all in this journey together brother, I'm sure you'll catch me eventually. Not that long ago even getting 1 at 40kg was unfathomable for me
Once I switched to OHP and stopped bench pressing, my shoulders feel 1000% better.I was diagnosed with shoulder impingement syndrome today. Well that sucks. I'll have to find chest and shoulder exercises that don't hurt.
That's actually pretty informative. Is it recommended for people doing comps or is it a way of jacking up your lifts so you cause more micro tears.
I know. It still seems far away, especially as far as OHP is concerned. My other lifts seem to progress so much faster. Last year I basically doubled my bench while OHP crept up maybe 10kg in fits and starts.were all in this journey together brother, I'm sure you'll catch me eventually. Not that long ago even getting 1 at 40kg was unfathomable for me
Sometimes I go to planet fitness just to use their massage chairs and hydromassage bed. Everything else is mediocre though. It's mostly cardio machines and nothing special. Wish my gym got these massage things though if I had to choose my gym wins by a mile either way.
Stretch as a cooldown and after you wake up. Drink water. Don't skip your workouts due to soreness.Is there anyway to reduce how sore I get after working out? It keeps sidelining me and I don't want to keep having to stop.
I run about 3 miles every other day. I started going to spinning class and also doing some strength training. Running alone was fine but after spinning I was sore as hell and couldn't run or go to the gym for 3 days. Well, I kept running and skipped spinning class on Monday but on Thursday I went to my first HIIT class and now I'm sore as hell again and couldn't run today and I'm not sure about tomorrow.
Am I doing something wrong or is this natural? Is there anything I can do to limit the intensity of the soreness or how long it last? I am stretching and eating well enough, mostly just chicken and vegetables. I'm also getting 8 hours of sleep a night so I don't know what's up.
Thanks.
Is there anyway to reduce how sore I get after working out? It keeps sidelining me and I don't want to keep having to stop.
I run about 3 miles every other day. I started going to spinning class and also doing some strength training. Running alone was fine but after spinning I was sore as hell and couldn't run or go to the gym for 3 days. Well, I kept running and skipped spinning class on Monday but on Thursday I went to my first HIIT class and now I'm sore as hell again and couldn't run today and I'm not sure about tomorrow.
Am I doing something wrong or is this natural? Is there anything I can do to limit the intensity of the soreness or how long it last? I am stretching and eating well enough, mostly just chicken and vegetables. I'm also getting 8 hours of sleep a night so I don't know what's up.
Thanks.
Stretch as a cooldown and after you wake up. Drink water. Don't skip your workouts due to soreness.
Aw, okay. I was worried about hurting myself even more but yeah, it's just general soreness so I'll go ahead and run. Thanks.It is totally fine to workout with DOMS. You will also get less DOMs over time as your body adapts. Sharper more intense pain is to be wary of, not the dull achy pain.
I was diagnosed with shoulder impingement syndrome today. Well that sucks. I'll have to find chest and shoulder exercises that don't hurt.
That's fairly insane. Nicely done!
I'm going to take a guess and say you're fairly young?
Does anyone have a good/favorite ab workout or routine? I downloaded the app from the Athlean X guy and I've 'enjoyed' it (does anyone enjoy abs?) but as you progress it uses a variety of machines and things that are just scattered all over my gym. It's no longer feasible to do the short workout because I'd be sprinting like an idiot across the gym every 60 seconds
Also, congrats turtlesnatcher that's impressive work. Keep it up!
It sounds like the common denominator here is new stimulus. You were fine with running because you had been doing it for a while and your body had adapted. But when you first tried spinning you got sore. And when you first tried HIIT your got sore.Is there anyway to reduce how sore I get after working out? It keeps sidelining me and I don't want to keep having to stop.
I run about 3 miles every other day. I started going to spinning class and also doing some strength training. Running alone was fine but after spinning I was sore as hell and couldn't run or go to the gym for 3 days. Well, I kept running and skipped spinning class on Monday but on Thursday I went to my first HIIT class and now I'm sore as hell again and couldn't run today and I'm not sure about tomorrow.
Am I doing something wrong or is this natural? Is there anything I can do to limit the intensity of the soreness or how long it last? I am stretching and eating well enough, mostly just chicken and vegetables. I'm also getting 8 hours of sleep a night so I don't know what's up.
Thanks.
I finish off each workout with some abs.Does anyone have a good/favorite ab workout or routine? I downloaded the app from the Athlean X guy and I've 'enjoyed' it (does anyone enjoy abs?) but as you progress it uses a variety of machines and things that are just scattered all over my gym. It's no longer feasible to do the short workout because I'd be sprinting like an idiot across the gym every 60 seconds
Also, congrats turtlesnatcher that's impressive work. Keep it up!
Yes, probably.Also, should I be progressively overloading every week? What if I can't hit my reps?
So do I attempt it daily to go up or should it be weekly?Yes, probably.
Drop the weight or volume ~10% and work your way back up.
No one can help you with your form without a video. If I were to blindly guess, I would say that you probably aren't stacking your joints. Forearm pain and not wrist pain is a little strange though.
So I walked out of my Strength training class and skipped hiit tonight because I forgot to put on deodorant and smelled really bad. My workout partner said everyone smells but I was like nah, I'm not gonna be that person.
am I weird or did I do the whole class a solid?
You're weird.So I walked out of my Strength training class and skipped hiit tonight because I forgot to put on deodorant and smelled really bad. My workout partner said everyone smells but I was like nah, I'm not gonna be that person.
am I weird or did I do the whole class a solid?
honestly I think my anxiety got the best of me. All I could think about was how I smelled. Yeah, it's weird but whatever.I've done that a couple times myself in a class setting, but I honestly can't remember the last time I noticed someone's BO.
But for yoga and Pilates, in particular, I would get distracted by my own smell.
So my only source of protein are fish(tuna, salmon), chicken, eggs, and peanut butter. I also eat tons of veggies at lunch.
Now my frame has become a lot wider and bigger but I think I need to learn how to cut too, as I think I'm headed off to becoming that huge guy at the gym. I think I posted it here before that I don't want to accidentally become huge but here I am.
Typically weekly but your program should be perscriptive with the timing and amount.So do I attempt it daily to go up or should it be weekly?
About the OHP, I did have wrist pain before but I don't think it was from boxing, I had to stop doing chin-ups for two to three weeks.
I guess I'll try overloading, so that applies to all my weights? I guess go big or go home.
I think I need to re-evaluate what I've been doing. I've been to the gym for a bit over 2 years now and I don't look nowhere as good as the people here and the ones at my gym too
Nope, I don't track my calories or protein intake. Basically I eat three eggs every morning with a cup of rice, lunch I eat meat(chicken/salmon/tuna with vegetables), at dinner I eat two peanut butter sandwiches with usually whole wheat bread and a cup of milkDo you track total protein consumption? All those sources are great for protein, except the peanut butter which has a pretty low amount of bioavailable protein compared to the other stuff.
If you got excess body fat, a cut is a great idea. It could easily reveal all the work you put in the past 2 years. I am fairly lean but think I could still lose some fat... perhaps only 5-10 pounds and I think I will get around to it when I decide to cut again.
My program is created by me, I really think I should try going to a better gym just so I could get to see what a program from a professional is like. Well, I tried overloading today and I managed to overload the overhead dumbbell presses and the dumbbell hammer curls, but the others I don't think I'm there yet. Last time I tried going heavier on the dumbbell bench press the weight almost dropped, well, at least on my side.Typically weekly but your program should be perscriptive with the timing and amount.
Well, comparison is great, I'm not an envious person, actually I get more inspired when I see people achieve stuff. You're doing great!Don't compare yourself to me. I literally have just been cutting and I'm still riding the newbie gains/recomp phase.
I don't think I look amazing or buff. Just lean.
To cut you need to eat below maintenance. If your weight has been the same when eating all that stuff then that is your maintenance. You can just cut some of that food outNope, I don't track my calories or protein intake. Basically I eat three eggs every morning with a cup of rice, lunch I eat meat(chicken/salmon/tuna with vegetables), at dinner I eat two peanut butter sandwiches with usually whole wheat bread and a cup of milk
So by cutting I should cut what from the stuff I'm eating?
My program is created by me, I really think I should try going to a better gym just so I could get to see what a program from a professional is like. Well, I tried overloading today and I managed to overload the overhead dumbbell presses and the dumbbell hammer curls, but the others I don't think I'm there yet. Last time I tried going heavier on the dumbbell bench press the weight almost dropped, well, at least on my side.
By the way, I think I figured out where the pain came from. I think when I added weights to the OHP, when I bring down the weight, I sorta twist it slowly so that's where I probably got injured. Seriously thinking of crossing off OHP for now until this heals, or just going light.
Well, comparison is great, I'm not an envious person, actually I get more inspired when I see people achieve stuff. You're doing great!
Nope, I don't track my calories or protein intake. Basically I eat three eggs every morning with a cup of rice, lunch I eat meat(chicken/salmon/tuna with vegetables), at dinner I eat two peanut butter sandwiches with usually whole wheat bread and a cup of milk
So by cutting I should cut what from the stuff I'm eating?
Yeah, I think I checked and the wheat bread alone is a ton of calories, I'll cut that other sandwich out. I think I just got to the habit of taking two since bread expires so fast I try to consume it as soon as I can.To cut you need to eat below maintenance. If your weight has been the same when eating all that stuff then that is your maintenance. You can just cut some of that food out
If you want to eat the same stuff I would just drop one of your peanut butter sandwiches out. That is probably like 350 calories. Otherwise you need to figure out your maintenance calories and eat under it.
Making your own program when you are a beginner is a bad idea. I dont see how going to a "better gym" is going to improve your programming. Just grab a beginner program from Reddit or elsewhere on the internet.
As I've mentioned above, I think a better gym is something that has instructors, people that will teach me how to do stuff with proper form and how to properly hit all the muscle groups. Also, better equipment. My gym is old equipment galore.Going to a "better gym" really only applies to the special cases.
Like I know people got fucking ripped going to planet fitness
Well then, I think I'm probably hitting my protein intake per bodyweight, probably even over that. I'll try cutting that single sandwich and see where it leads me. Also, I'll try progressively adding more weights as I actually think I've hit a plateau. When I started, I really struggled with weights and I always felt the ache in my muscles, now I think it's become routine.Tracking your protein can help get a baseline and whether you should increase or decrease. 1 gram of protein per pound of bodyweight is a good estimate on what you should eat around. Elite athletes and bodybuilders can use even more.
Cutting can be real simple, as suggested you eat less calories than your body needs so it recruits calories from storage. Building muscle optimally needs you to eat more than your body uses and sufficient protein and stimulus from exercise (progressive tension).
I think my main issue with the programs out there is that some of the exercises in the training plans are with equipment that I don't have access to. I think that;'s why I tried adding more stuff that's not part of the usual routine. I do the big three, the bench, deadlifts, and squats, I even do OHP, but in addition to that, I do everything else, and I do it every single time I hit the gym. I haven tried splits but I think I just became a little bit flabbier because of that, so I went back to my old routine.If you go to the gym without a goal or a program to help you reach that goal, you're probably wasting a lot of effort that could otherwise be productive. A proven program ensures that you're not wasting effort by doing the following:
- Overworking muscles that you've already stimulated with other exercises
- Neglecting muscles you should be working
- Doing the wrong kind of exercise relative to your goals
What is the equipment? Only dumbbells? If you have a barbell and a rack you can do most beginner programs. If your current program is "working for you" then keep at it. Your previous post made it seem like you were dissatisfied with your progress.Yeah, I think I checked and the wheat bread alone is a ton of calories, I'll cut that other sandwich out. I think I just got to the habit of taking two since bread expires so fast I try to consume it as soon as I can.
Well, at first, I just tried going to the gym because I was so thin, I was aimless. Also, the gym I go to is so cheap, and they don't have instructors, so I'm left at my own devices. Also, I'm kinda scared to change programs as my current one is sort of working for me, I"m scared of going back to the old me. But I guess if I don't take that leap, I'll never know.
As I've mentioned above, I think a better gym is something that has instructors, people that will teach me how to do stuff with proper form and how to properly hit all the muscle groups. Also, better equipment. My gym is old equipment galore.
Well then, I think I'm probably hitting my protein intake per bodyweight, probably even over that. I'll try cutting that single sandwich and see where it leads me. Also, I'll try progressively adding more weights as I actually think I've hit a plateau. When I started, I really struggled with weights and I always felt the ache in my muscles, now I think it's become routine.
I think my main issue with the programs out there is that some of the exercises in the training plans are with equipment that I don't have access to. I think that;'s why I tried adding more stuff that's not part of the usual routine. I do the big three, the bench, deadlifts, and squats, I even do OHP, but in addition to that, I do everything else, and I do it every single time I hit the gym. I haven tried splits but I think I just became a little bit flabbier because of that, so I went back to my old routine.
Exactly this. Sacrifice a set and just put that time toward tracking stuffYeah, there's definite truth to that.
I do understand that people don't want to go through all of that shit... it's a real pain. But at the end of the day, if you're putting literally hours of effort in and not seeing results... you're largely wasting that time. Better to cut 15 mins off your exercise and get your nutrition right than not get the results you're looking for.
More often than not, when people say they aren't getting results, the reason is that they're not accurately tracking their input.
Yeah, I think I checked and the wheat bread alone is a ton of calories, I'll cut that other sandwich out. I think I just got to the habit of taking two since bread expires so fast I try to consume it as soon as I can.