I use healthy food as the foundation of my meals, however i will use things that aren't great like reduced sodium soy sauce or honey to make the meals taste better. I find that works pretty well for me, i eat 1 cheat meal a week.
Bringing your legs forward should make it harder on your abs as you are essentially doing an isometric leg raise, or part of one.Yes, I came across that study as well. This is why bringing your legs forward makes it easier, because you are making it easier on your abs. I do not think that necessarily means pull ups are great for ab growth but they are definitely used.
Pull ups are one of the best back exercises and should be a staple in any back workout.Speaking of abs and stability... I read about a certain scientific study published a couple years ago on reddit that has some interesting info on muscle activation while doing pull ups.
According to the study the muscle group activated the most during traditional pull ups are the abs! Even more interestingly the lats are behind both the abs and biceps in terms of muscle activation. So if this is true, then pull ups are more of an core and arm exercise than back exercise.
All the more reason to be doing pull ups if you care about big biceps or a strong core, if you aren't already. But with this in mind maybe pullups probably shouldnt be your main back exercise, you gotta do them rows too!
Personally I've been greasing the groove with pull ups the last month or so and its blowing up my arms, forearms included, more than any isolation work I've done.
Your erector spinae is not really designed to be a mover, it is like the abs. It's for stability. Your glutes should be doing any hinge work by pushing your hips forward to create an upright posture.
Try doing glute bridges and hip extensions without using your lower back. Even just try flexing your butt standing up and while sitting.
Your hip can only really extend until it is parallel, afterwards your hips pitch forward and you extend your lower back.
Then your abs play a role in keeping your pelvis in a good position, with something like the hollow body. Where your main ab attaches on the pelvis should pull up so that your back is flat against the ground.
Probably the 2 most important areas to strengthen, dat booty and the abdominals. Everything runs through them.
I've been lurking for a little while, but I'm hoping someone could help me out.
I've been on a cut since January and was wondering if I should worry about strength training. Is it guaranteed that I'm gonna lose strength while I'm trying to get lean? I just did squats today and could barely do 195 lbs for 5 reps, and I also experienced some pain in my shoulder blade while I was squatting(this has happened in the past but it's been several months). I've got scapular winging and it kind of sucks, especially when bench pressing. I've been consistently stretching every night before going to bed at least 4 times a week since the start of this year and it doesn't really look like it's gotten any better.
Thanks in advance for those that provide assistance!
No, it isn't guaranteed to lose strength. I gained strength on my last cut. Just go in with the goal of maintaining.I've been lurking for a little while, but I'm hoping someone could help me out.
I've been on a cut since January and was wondering if I should worry about strength training. Is it guaranteed that I'm gonna lose strength while I'm trying to get lean? I just did squats today and could barely do 195 lbs for 5 reps, and I also experienced some pain in my shoulder blade while I was squatting(this has happened in the past but it's been several months). I've got scapular winging and it kind of sucks, especially when bench pressing. I've been consistently stretching every night before going to bed at least 4 times a week since the start of this year and it doesn't really look like it's gotten any better.
Thanks in advance for those that provide assistance!
I'm losing hard earned muscle hand over fist with this sickness and I'm not fucking happy about it. :(
I have a lot of trouble keeping cardio up. Once I started forcing myself to go to the gym on the way to work in the morning though, weightlifting got a lot more automatic.Are any one of you having trouble keeping up with the workout routine while doing other interests? I recently got back into music (guitar and piano) and the amount of practice I take with the classes is cutting into the workout routine. No more gains.
Are any one of you having trouble keeping up with the workout routine while doing other interests? I recently got back into music (guitar and piano) and the amount of practice I take with the classes is cutting into the workout routine. No more gains.
Are any one of you having trouble keeping up with the workout routine while doing other interests? I recently got back into music (guitar and piano) and the amount of practice I take with the classes is cutting into the workout routine. No more gains.
I used to do the P90X stuff. I still don't think I could do a lot of the Plyo stuff without wanting to puke. lolThere's programs out there that can be done at home with little to no equipment that will get you a very good workout in 25-35 minutes with cardio built in. Circuit training + reduced rest periods makes a huge difference. It's not ideal for power lifting but for general fitness it's really awesome. I don't like long workouts either.
Pull ups are really needed in that OPM workout lol.All these One Punch Man recs are on my YouTube and now I'm wondering how much progress I'd make in a month of doing that lol.
The running is my biggest gripe and I would rather try to figure out how to transfer miles ran to skipping rope.
And I don't see any back related workouts for it at least from the anime...
I have a hard time seeing myself hit 75 reps for pretty much all the assistance work. Think if I drop it to 3 sets I'll still be good? I'm pretty sure I read it in his pdf, but the thing isn't organized all too well - assistance sets should just be for muscle development. So get a decent pump out of em and just focus on the hitting the compound lifts well. Should I just forget about progression on assistance lifts then? I'm also think about swapping out the leg press/curl for front squats and lunges.
Actually doing the One Punch Man workout kinda misses the joke that saitama's workout plan is fucking stupid and doesn't explain how strong he is
My at-home workout is burpee < squat < push-up while holding medicine ball. I try to keep it going for 3o minutes straight. But, music practice is still cutting in. Like right now, just taking a quick five minutes to rest my fingers.There's programs out there that can be done at home with little to no equipment that will get you a very good workout in 25-35 minutes with cardio built in. Circuit training + reduced rest periods makes a huge difference. It's not ideal for power lifting but for general fitness it's really awesome. I don't like long workouts either.
What is you shoulder warm up routine? My shoulder pain comes back if I skip my full routine for a week, regardless if whether or not I lift that week.I had minor pain in my shoulder since yesterday. I thought my workout was gonna suck or I would have to tone it down a lot. But after stretching the pain was gone (I use foam roller and stretch at home too btw). I swapped my rows for lateral raises, that is the only change I made. I sorta hate rows anyway and I know that is the main driver of pain in my back and shoulders, especially if I do cable rows which I stopped after only a handful of times. But sitting down in a computer chair, I can already feel it creeping back in a bit. Computer chairs and sitting are the worst. I careful with my posture too. Shit sucks still.
What is you shoulder warm up routine? My shoulder pain comes back if I skip my full routine for a week, regardless if whether or not I lift that week.
If you're on a caloric deficit you're going to lose strength, it doesn't mean you should stop strength training though. If you're shoulders are bothering you then try doing a squat variation like a front squat, bulgarian split squat, goblet squat, or use a safety squat bar to spare your shoulders.
Where are you? I'm in San Francisco and gyms here aren't closed yet. A few of my friends have keys to the gym so worst case...Gym closed. I guess I have to try and start buying gym equipment but the olympic bar alone is pricey. I guess I could just do a hundred push-ups and call it a day. Let's see how the running folks are doing on the other thread...
i've seen some of his videos and applied some to my program - boy what a difference! Great information i was able to implement.Athlean-X has a bodyweight only program, zero equipment required. https://athleanx.com/xero
i've seen some of his videos and applied some to my program - boy what a difference! Great information i was able to implement.
I'm on another country on SEA that has imposed a lockdown.Where are you? I'm in San Francisco and gyms here aren't closed yet. A few of my friends have keys to the gym so worst case...
I live in a small (San Francisco) top floor apartment so even a small home gym isn't really possible for me. If we aren't able to get the gym open I would just switch to a bodyweight routine.I'm on another country on SEA that has imposed a lockdown.
I highly suggest looking into trying to at least set up your own backup gym, I was thinking a few dumbbells, a few plates, an olympic bar, and that pull-up bar that works anywhere
Did a more involved routine at the gym yesterday since it had been two weeks since I started going again... I is sore~ Other than stretching and time, what are some recommended ways to deal with it? Mostly left side of my chest/arm if that matters.
My go to for everything. I think I'm just gonna ride out home workouts with Ring Fit Adventure. Luckily bought it right before everyone started buying it up.I should buy some resistance bands. Anyone got some good recommendations from amazon?