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justicecaballer · 8 months

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ive started doing squats. legs hurt

#well ive started stronglifts 5x5 workout programme #because the structure is easy and i dont have to think about it #but oh my god ffffffriejcingggggg squats #Your *ss hurt. Done

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swole-beard · 6 months

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Glorious victory! A surprisingly perfect session. Finally got through those 325lb squats, the 180lb overhead press, and the 350lb deadlifts. And now to make it harder, I can't wait!

Gotta say though, I nearly passed out on that last rep of overhead presses. Turns out 180 lbs is a lot.

#fitness #health & fitness #workout stuff #workout #weightlifting #fitblr #fitness log #fitnessjourney #health and fitness #getting fit #fitspo #health and wellness #workout log #working out #workout motivation #lifting weights #weight lifting #5x5

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supp-up · 11 months

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Workout Edge: Reg Park's Classic 5 x 5 Method.

Workout Edge: Reg Park's Classic 5 x 5 Method #workoutedge #regpark #classicbodybuilding #bodybuilding #supp_up #classicphysique #oldschool #Schwarzenegger #gym #gainz #fitness #weights #military #army #navy #usmc #airforce #nationalguard #workout #fitness #health #exercise

Well now…it’s been a while since I’ve done a Workout Edge post. Readers have been missing this so I thought I’d dust off my arsenal and share another with you. Check out my last Workout Edge post if you haven’t already. Simplicity is and simplicity always has been the best way to train – don’t let those IG influencers fool you. Get back to basics, eat your food, get your rest, and train smart –…

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angwe-blog · 2 years

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Ran 4.54 km with #Nike⁠ #Run Club @nikerunning, "starting over" with the #FirstRun with @coachbennett. @phaeton_the_demidog and I both need to work back into our form. Morning #workout then proceeded to the #gym for #deadlift #5x5, practicing compound movements and overhead presses with the bar, and then #PT and #pullups. Judo later tonight, but current plumbing issues mean I need to shower at the gym. Whee! . Also, bonus shot of me in yardwork hat with a rose. . #puppy #dogsofinstagram (en La Grange, Illinois) https://www.instagram.com/p/ChmypINrGOM/?igshid=NGJjMDIxMWI=

#nike #run #firstrun #workout #gym #deadlift #5x5 #pt #pullups #puppy #dogsofinstagram

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thegenxpointofview · 2 years

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How I stay in shape over 50 – Upper Body (in Detail)

So this is part two of how I stay in shape over 50. The first post, which is the most important one can be found here That post is the centerpiece of how I stay in shape. Squats are the priority for me, it gives me cardio and engages my endocrine system, its critical. That lower body (squat) routine is paramount to my success, however there is a “Workout B” and that’s upper body. To reiterate…

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#5x5 #Excercise #Staying in shape over 50 #upperbody excercise #Weight Loss #weight training #workout

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ashleyloob · 11 months

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Hi!

From someone who is disorganized and discouraged, I would love advice on weight-lifting/building muscle. Would you share your understanding of building muscle and the breakdown of diet?

If possible, could you share how you apply what you know to yourself? If you use any tools to help you?

Struggled with working out, gaining weight, and eating my whole life. Thanks!

prefacing this with some important info for fellow disorganized scatterbrains!!!!

the main reason why ppl have trouble sticking to a lifestyle change is because they try to make very drastic changes too quick, and you get overwhelmed and it becomes unsustainable. this is especially an issue for neurodivergent folks, and since it's Tumblr I assume a good chunk of y'all are (me too dw)

DON'T immediately overhaul ur diet and hit the gym 5x a week from day 1!!! hitting tiny goals consistently is also more rewarding than working towards one very large arbitrary goal that you might not reach, esp when it comes to working out. start veeery small if u need to, such as only 10 bodyweight squats per day like i did and go from there. you wanna program ur brain into feeling accomplished to keep you motivated. patience is key!!!!

ok!! now onto the more detailed info below

Disclaimer: I'm still a newbie myself!! only consistently lifting heavy for about 3 months as of this post. I did a good deal of excessive info diving on lifting using the power of Sheer Autism, and my main gym buddy is very experienced & taught me a good chunk of this shit so shout-out to my pal for making all this possible xoxo

so good news!! "building muscle" is very easy for beginners starting from zero. newbie gainz are absolutely real. at this stage you can do just about anything at the gym and get stronger bc u can only go up. BUT!! if you structure it, you can make the process enjoyable and much more efficient. if you're goal oriented (lookin at u ADHD menaces), you'll love the concept progressive overload.

PROGRESSIVE OVERLOAD & SETS/REPS

wikipedia defines progressive overload as: a method of strength training and hypertrophy training that advocates for the gradual increase of the stress placed upon the musculoskeletal and nervous system. in layman's terms, it just means gradually adding more weight as you work out to increase the difficulty as you get stronger. progress is VERY easy to track because of this, and you'll be hitting PRs pretty much every week for the first couple of months and that shit feels fantastic because you physically feel yourself getting stronger so rapidly. I use the app Strong to track my workouts. so, how do we structure progressive overload? that's through sets/reps. A rep is a single execution of an exercise. 1 squat is one rep. 2 squat is 2 reps. and so on. A set is a collection of reps. The format is Sets x Reps, for example: 3x5 means 3 sets of 5 reps. You will rest between sets, and it's typically anywhere from 1 minute all the way up to 5 minutes depending on the level of exertion/type of training you are doing. Heavier weights mean longer rest periods and vice versa.

WHERE DO I EVEN START??

For those interested in barbell training: the r/fitness beginner routine is pretty good! I also recommend 5x5 stronglifts. both are very straightforward, but also note the typical olympic barbell is 45lbs. If this is a weight you struggle with, you can begin with bodyweight exercises, dumbbells, or machines at the gym which are all very BEGINNER beginner friendly. especially when it comes to legs you're probably much stronger than you think. Most people can squat 45lbs first try. don't be afraid -- you're standing on those things all day, they can support hella weight. Like I mentioned earlier, don't be afraid to start veeeery small and work your way up from there. I started at home with doing only bodyweight squats without the barbell, then added on benching with light 7lb dumbbells after a week, then impulse signed up for a gym membership a month later and began to go there to use equipment and now i'm deadlifting over 100lbs as a tiny girl that previously was too weak to even lift a 40lb dog. it snowballs quicker than you think once you gain confidence in your own body and its abilities!

WOAH I DON'T KNOW HOW TO SQUAT/DEADLIFT/BENCH/THIS IS SCARY AND IM FUCKING UP

If you can, i highly recommend getting a personal trainer to assist you, or tag along with a gymrat pal to show you the ropes. This page is also a good resource to learn specific lifts. otherwise, youtube is your best friend. you can record your sets and compare your form to form tutorials on youtube, and actively take notes on what to change the next time you work out. Be an active learner!!! be aware of what muscles are engaged when you lift and how your body feels. almost NOBODY gets it right the first time, esp with barbells. we've all made fools out of ourselves at the gym as beginners it's chill. i find people at the gym are very nice and willing to help you out if you're struggling, and people don't judge at all-- it's very easy to get in your own head in these spaces but most humans there are supportive and want you to succeed, especially since it's a hobby they are also passionate about. the more you do it, the less anxious you get. exposure therapy is very effective!! Also, almost all the barbell exercises can be replaced with smaller dumbbells, and you can do them at home if you get your own set + a workout bench (pretty cheap if u get secondhand, check facebook marketplace/craigslist). i got mad social anxiety myself so i understand sometimes you just can't, and this is an option for those that find public spaces overwhelming.

DIET

I personally don't think specialized diets/precise macro tracking is super duper important for newbies/casuals, only moderately important (spicy take for some but whatever). but you probably naturally will take an interest in diet once you realize it'll help you perform significantly better in the gym. the only macro i track is protein. You can use a TDEE (total daily energy expenditure) calculator to roughly estimate the amount of protein you need for maximum gainz. it's usually around .7-1g of protein for every pound of lean body mass (weight that isn't fat mass). Imma be real it's pretty hard for me to hit the recommended protein goal and most days I don't because my appetite just can't kick in for the amount it demands, and protein is super filling. I found that if i decreased the amount of carbs i eat, i am able to consume more protein bc i guess there's more room in my stomach lol. i eat a fuck ton of greek yogurt, chicken, fish, and tofu. when i started working out, i begin cooking a lot more and found i naturally craved less processed junk foods and snacks because the protein was keeping me full all day which is a plus! Even when im not regularly hitting my protein goal my gym progress is still going well and I think it's simply because my diet is A LOT better than what it used to be in my gremlin days. I also eat a lot more now that i've gained a bit of muscle, so do be prepared for food costs to go up as your metabolism increases and demands more energy to upkeep your gainz.

HOW LONG DOES IT TAKE FOR ME TO LOOK LIKE A MUSCLE MOMMY????

a whileeee. over a year, probably, unless if you're on anabolic steroids (dont ever do that u will quite literally die). and physique is mostly from diet since it's dependent on your body fat percentage, the saying "abs are made in the kitchen" is true. its why you see hyper skinny terminally indoors gamer dudes with abs, even if they'd snap in half if you farted in their general direction. those mfs barely eat they too busy being gamers i am no longer interested in lifting for aesthetics personally since i get more joy from hitting PRs and i'm pretty content with my body image, but ik physique is the reason why most people get into lifting so i'll touch on it. Weightlifting on its own will not make you lose weight or fat. Again, it needs to be supplemented with a healthy sustainable diet (DO NOT DO CRASH DIETS THAT SHIT IS GARBAGE) and a form of cardio. I actually gained 8lbs since I began lifting from water retention & new muscle mass (muscle is more dense than fat, your body retains water when repairing muscle after a gym sesh) but my measurements and pants size have remained the same. I'm short, so something as small as a 5lb increase usually bumped me up a pants size but it didn't this time bc im gettin swole :') if you want to track physique changes, measuring your waistline & progress pics is a better way to do so than the scale. If you want bigger muscles, look into hypertrophy training. it's a tad different from strength training, mainly because you do higher reps at a lower weight.

#lifting advice

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trogort · 5 months

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ngl your muscle growth is goals as fuck, any advice for someone trying to get some definition? (also thank you for RTVS lives, love hearing more of you and the rest of da gang just chillin)

https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout this is what I've been using for the past year or so, and it's been doing pretty well for me!

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tam--lin · 6 months

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I was very busy for a week which then turned into being sick (likely related), so I've been out of the gym for a bit. I'm back, though! Updates:

I think maybe I've found (my) personal ideal workout? 5x5 squat cleans, 3x10 push press, 3x20 weighted lunge walks, 3x10 lat pull downs, superset of whatever bi+tri work seems fun. It hits on all my current goals (explosiveness, upper body hypertrophy, unilateral leg work) without being boring or overly long. I'll probably go back to a simple set of all three powerlifting moves if I get bored and need a break.

I just ordered gear to attempt to add swimming to my workout routine. It'll be nice to have a low-impact, arms-heavy cardio option that I don't hate, but I'm also low-key convinced that this will let me leverage the mammalian dive reflex in a way that will help keep the Winter Blues away.

#actively soliciting advice for someone who can technically swim but is sort of intimidated by the pool at the Y! thanks in advance!#tam.txt #tamlin's gym tag

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jiren-87 · 2 years

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No Guns Life Juzo Inui Workout:

So Juzo is the a strong stoic type who can lift a ton and kick some serious ass.

Even though Juzo is an enhanced cyborg doesn't mean we can't train like the heavy hitter himself.

So here we go!

Day 1:

Treadmill (steady state cardio) 20-30mins

Back squats 4x5, 3-5x heavy singles

Bench press 6x5

Weighted wide grip pull-ups 6x5

Heavy DB single clean&press 3x3

Bar Tri extension 6x5

Bar curls 6x5

Abs 3x25

Day 2:

Bench press 5-6 heavy singles

Bent over bar rows 5x5

Overhead press 5x5

Weighted dips 5x5

Bar curls 5x heavy singles

Bar hangs 1 x as long as possible

Abs 3x25

Day 3:

Deadlifts 6x5

DB bench press 6x5

Hammer curls 6x6

Close grip bench press 6x6

Farmers carry 1 x as far as possible

Abs 3x25

Additional workout if you want a 4 day a week routine.

Bar clean&press 3x5, 5 heavy singles

Parallel dips 5x5

Bar shrugs 5x5

DB upright rows

So there you have it a workout to get you strong like Juzo so get out there and lift some heavy iron💪

#gym workout #gym #gymmotivation #power lifting #no guns life #juzo inui #animeworkout #heavylifting #heavy iron #beastmode #bearmode #dinosaur training #dinomode

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swole-beard · 1 year

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Oof, failing at 285lb squats? Can't have that.

#fitness #health & fitness #workout stuff #workout #weightlifting #fitness advice #workout advice #fitblr #life advice #fitness log #lifting weights #strong #feeling strong #stronglifts #5x5 #health and wellness

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supp-up · 1 year

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Workout Edge: Reg Park's Classic 5 x 5 Method.

Workout Edge: Reg Park's Classic 5 x 5 Method #workoutedge #regpark #classicbodybuilding #bodybuilding #supp_up #classicphysique #oldschool #Schwarzenegger #gym #gainz #fitness #weights #military #army #navy #usmc #airforce #nationalguard #workout #fitness #health #exercise

Well now…it’s been a while since I’ve done a Workout Edge post. Readers have been missing this so I thought I’d dust off my arsenal and share another with you. Check out my last Workout Edge post if you haven’t already. Simplicity is and simplicity always has been the best way to train – don’t let those IG influencers fool you. Get back to basics, eat your food, get your rest, and train smart –…

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just-somedude · 10 months

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The ask talking about why they love your work out asks/answers has me wondering - do you have a specific workout or routine you enjoy the most and/or default to?

My goals involve powerlifting, which is the idea of lifting the heaviest possible weight in a squat, bench press, and deadlift, once. Because of that, I'm following a program called Madcow 5x5 that has me in the gym 3x a week and following a spreadsheet so I don't even have to think about weight, I just read a number and load the bar:

Monday (Medium Day)

Squat 5x5

Bench press 5x5

Barbell Row 5x5

Wednesday (Light Day)

Squat 4x5 (lighter weight)

Overhead press 4x5

Deadlift 4x5 (heaviest weight of the week, technically)

Friday

Squat 4x5, 1x3, 1x8

Bench press 4x5, 1x3, 1x8

Barbell Row 4x5, 1x3, 1x8

I have previously run an Upper Lower split (4 days/week) and a 6 day Push/Pull/Legs split. I enjoyed the PPL more of the 2, but am loving the one I'm currently on more than anything else

If you want more detail about the splits I ran I I answered an ask similar to this a while ago

#asks #fitness stuff

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lucysweatslove · 1 year

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5.16.2023

I upped some weight more than 5 lbs because I was getting antsy- the weights felt too low and like I wasn’t doing anything for some of them.

I’ve been lamenting my general lack of strength lately. For others, I think all progress should be celebrated, even- or perhaps especially- if that progress is simply consistency or doing what they can when they have the energy without “taking from tomorrow.” For me though? I hold much harsher expectations.

But really, I’m doing better than even where I was last year. I took basically half a year off because of the stress of applying to school and the spasms I’ve experienced in the past (which I did PT for).

Previously when I’ve been going to the gym regularly, I wasn’t doing (mostly) 5x5 and was opting for (mostly) 3x10-12. Weights were lower across the board- and I wasn’t even trying to do calf raises as I was too worried about how heavy the dumbbells were (compared to my upper body strength).

3.5 weeks ago when I first did this particular workout, my ankle mobility and strength, and my generalized balance were so poor that I couldn’t even work my calves. I first tried using to 30# dumbbells (60# total) and kept falling- my calves felt nothing, but I couldn’t keep myself on my toes. I could barely hold onto the dumbbells too. I had to drop to the 25# (50# total) for a couple workouts to just learn how to use heavier weights. Today I could use the 35# (70# total) without severely struggling with it in any sense. That alone feels nice- even if it’s mostly an isometric workout for my arms still.

I also basically do a deadlift getting the dumbbells up from the floor for each calf raise set. I’ve been avoiding deads because the past few years they have been a huge trigger for my muscle spasms. But I haven’t had a single spasm this past month! Now I am really wanting to trial proper 5x5 deadlifts (but still worried about the barbell issues here at the gym).

#personal #my workouts

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ahoneesan · 1 year

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ATHLETICS TRACKING - 5/9/23

Subtitile: HEY I USED TO MAKE POSTS ABOUT THIS

hi! its been a bit. i dont think ive made any posts about this particular subject on this particular blog. not the long form effort posts like these, at least. there have been some fairly major developments here so i figured it was as good a time as any to log them here. and maybe get into the rhythm of writing regularly about this again? dont get your hopes up. but maybe more regularly than Not At All. anyways!

so thanks to having a job i have a gym membership now! that means i can lift Actual Weight instead of being trapped at 40lbs due that being all my at-home dumbbells can do. its nice! i've been progressing through my 5x5 workout without any real trouble so far. except for my overhead press. i literally cannot even begin to finish my 5 sets there, at the suggested introductory weight of 45lbs. its kinda baffling, i wish i knew why exactly i had that one hurdle. but i was barely making 5x5 on 40lbs either so, naturally 45 would be tougher! i should probably deload down to, idk, 35 or something and work my way back up but man. cmon! lets frickin go!

the rest of my numbers (which ill list down below) are doing well. i think, at least. steady gains (though they are "newbie gains") through and through, if i stay consistent on em ill be squattin 100 byyyyyy monday after next. which would be pretty cool! i guess! i havent encountered any real hurdles yet (apart from the OP i just mentioned) so its hard to get motivated by goals. im in this for like, the thrill of the lift. again: i guess!

cardio has been fine, though due to workin out preshift i dopnt have time to just like, run forever on that. maybe i only go in early for weights n leave cardio for after? maybe i cardio by running around the block at home then bus in to work like usual? maybe i just crank the speed and hope for the best? ok i did try that last one and it fucked my knee up just a bit lol. ultimately cardio is a supplement to the weight training for me so, afaik, its more important to have that elevated heart rate sustained for longer and longer periods of time than to be trying to make a like 8 minute mile. ill keep at it for now, probably try to ramp the speed up a lil more slowly than I did but as far length of workout i kinda dunno what to do. im still kinda entranced by the treadmill i now have access to so, probably keep on that for a while longer.

as far my body numbers go, theyre more or less unchanged from where I was when i started doing all this like, a year ago. which is part of Why im not so motivated by goals n such. but thats of course still on me. havent had my diet right, wayyyyy too many breaks n off days, no ability for actual Progression until just now. hopin i can start to turn this dang machine into some fucking muscle soon. i think i can! maybe! AUGH!

NUMBERS

SQUAT - 70

BENCH - 60

ROW - 80 (pulled my back just a lil on this last time, lol.)

OVERHEAD - 45 (cant even finish this weight lol)

DEADLIFT - 105

CARDIO - 4.5mph(?), 45min

WEIGHT - 160

BODYFAT - 24%

#shinespark

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activestrengthco · 1 year

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Active Strength Body Transformation Program

There are many body transformation programs available, ranging from those focused on weight loss to those focused on building muscle and strength. The effectiveness of these programs can vary depending on the individual's goals, current fitness level, and dedication to the program.

Some Popular Body Transformation Programs Include:

Beachbody's "21 Day Fix" - This program combines daily 30-minute workouts with a portion-controlled nutrition plan to help participants lose weight and tone their bodies.

Kayla Itsines' "Bikini Body Guide" - This program includes 28-minute workouts, a meal plan, and a community of support to help women tone their bodies and achieve their fitness goals.

CrossFit - This high-intensity fitness program focuses on functional movements performed at a high intensity to help build strength and endurance.

Stronglifts 5x5 - This weightlifting program is designed to build strength and muscle mass through compound lifts like squats, bench presses, and deadlifts.

P90X - This program includes a combination of strength training, cardio, and yoga workouts to help participants achieve a total body transformation in 90 days.

Before starting any body transformation program, it's important to consult with a healthcare professional and to set realistic goals that are achievable with your current fitness level. It's also important to commit to the program and stick to it consistently to see results.

#ADULT FITNESS #ACTIVE STRENGTH WORKOUT #Functional workouts built #body transformation #fitness goals

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cam-strong · 1 year

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Hi! I've really enjoyed your blog. I've been doing crossfit for a few years but have been running a couple days a week for a few months, just trying to enjoy it and work on my pace. I have a decent 3 mile time right now but was thinking of trying your 2x2mile running interval on my long day this week, thanks for the inspiration!

Do you follow a running and lifting program? If you do, what is it like? I don't think a half is my goal, right now I'm just at a 5k but would maybe consider a 10k. Just wondering more specifically how you work in your running and lifting

Hi! I’ll be interested in what you think of the 2x2 run. The workout calls for a 10 minute walk between intervals. I find this is the perfect reset to enable you to complete the second interval. It may still be hard, but it’s doable, and I usually come out of those sessions feeling more confident in my ability to hold a pace.

I get my running plans lately from Mountain Tactical Institute. You do have to subscribe (once) to gain access to their training plans, but there’s so many for every type of race or fitness goal. Recommend looking them up. I also have used Run with Hal app which was decent for building a base. I found the ramp up too quick for my knees and had to taper back to prevent overuse injuries. Since I just finished the half marathon, this week I’m just getting in movement. However, my plan did look like this: Monday run for time or 2x2mile intervals, Tuesday weights & 15-3 min spin, Wednesday 3x2 intervals, Thursday weights and alternate cardio, Friday rest day, Saturday sprints (I play soccer on a team atm), Sunday 6-7 mile long run (this ramped up from 2 miles when I started training).

I do follow a lifting program. Right now, I lift twice a week. Just a few choice main lifts at 5x5 each: day 1 is squat, overhead press, and deadlift. Day 2 is squat again, bench, and row. I use the StrongLifts app, which increases the weight at the intervals you set it at. It’s great for building strength gradually, and has really helped me get my form right to prevent injury as it gets heavier. Lifting (heavy squats especially) had really helped keep my knees and legs strong during the longer runs. I highly recommend finding a weight routine that works for you. It doesn’t have to be complicated- just anything that will slowly strengthen your legs.

Good luck on your 5 or 10k in the future! Keep me updated, I’d love to cheer you on!

#fitblr #answered #goals #running

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