DoubleG2 Member

@claireychn074 That is an excellent clarification. Learning how to breath and brace properly is fundamental to lifting safely. The extra support a belt provides the lumbar spine won't mitigate issues with shoulder rounding.

I also have lumbar issues and generally stay away from straight bar dead lifts. However, I would not discount using a trap bar. It is much easier to keep a neutral spine position and the combination of a neutral grip and taller handle limits the ability to hyper-extend the spine. I would also recommend a lifting belt to…

@Retroguy2000 Thanks for the feedback. I don't know if I would classify myself as an advanced lifter, but I have taken a very methodical approach to improving my form and technique over the years. I am very mindful of the mind/muscle connection. To answer RIR question, 1-2 RIR on a strength day. Maybe a few more on volume…

Agree with @yirara. Squats are essential, especially as we age. There are a number of safe variations and modifications if a standard barbell squat is uncomfortable.

Yes, but I use a v-grip handle. I am much more comfortable with a neutral grip row.

Some good advice up thread. I began lifting seriously at 54 and turned 60 a few months ago. I run a 5 day push/pull split focused mainly on the five key lifts which I superset with accessory lifts. I do not do a dedicated leg day because I generally hit my legs every day. I can usually get my work done in :45. I am at the…

True statement The handles are ALWAYS facing the wrong way and seem to magnetically attract EZ Curl bars. Extricating the trap bar is a good upper body warm-up.

I am tall - deadlifting with a straight bar puts undue strain on my lumbar spine. Its still part of my rotation, but only with light weight. I feel I can engage my traps more with the straight bar. But trap bar deadlifts are a foundation of my 'pull' days. I can really work my whole posterior chain effectively and most of…

Generally, six days/week. Alternating push/pull workouts with one leg day. Cardio M, F - typically 3 miles on the treadmill after I lift Sat - long-ish slow run. Sun - recovery I usually workout fasted and have 1 scoop of whey protein when I'm done before I have breakfast - which is usually a few oz of granola and some…

1. Endlessly scrolling on your phone while you take up a bench/squat rack/machine. 2. Refusing to let me work in when I politely ask while you're doom scrolling on bench/squat rack/machine. (I WILL work in if you're sitting there idle for more than five minutes. I'm too old to put up with your dumb-assery) 3. Not wiping…

There is a lot of great information here. Following a structured, progressive program is a proven approach: https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1 It's normal to lift heavier or lighter depending on the exercise. For example, you may find 8lb dumbbells are…

To echo others - the vast majority of gym goers are dialed into their own workout. I'm at the gym every day so I see the ebb and flow of people new to working out. Most I don't give a second thought to, but some appear so earnest, I secretly root for their success and hope they become regulars. You'd never know it though,…

The short answer is, 'it depends'. Are you running first thing in the morning? Are you fasted or have you eaten a few hours before you run? How long does it take you to run 7K? If it's less than an hour you're probably good with your latte and hard boiled egg. Everyone is different. For me personally, anything shorter than…

Most chain restaurants will post nutrition info on their websites. Otherwise, use your best guess. So, yeah, a Detroit Coney Island dog for 300 calories is likely on the very low side. 600 possibly, add in fries and a soft drink -1200 might still be low. I rely on the USDA website for most of my entries. I mostly scratch…

This thread makes me happy!

Though I mainly lurk, I do provide my two cents on occasion, especially when I have confidence in whatever advice I'm providing. IMO, most of the 'one day wonders' are seeking affirmation for whatever preconceived notion or dubious advice they've been given. While the science of weight loss is not hard to understand, the…

Good point - I should have noted that.

I record dumbbells thusly: weight X single/double dumbbell X reps e.g.: 15kg x 2 x 10 A single dumbbell exercise (goblet squat, halo, etc.) is recorded: 15kg x 1 x 10 Barbell lifts are simply weight X reps

I run a push/pull split. Most of the muscles in my back I hit on 'pull' days. A typical 'pull' workout for me: 1a. Barbell rows or Pendlay rows 1b. EZ bar curls 2a. Dead lift 2b. DB lateral raises or Plate front raise 3a. Pull up or chin up 3b. Landmine row Barbell rows, dead lifts and pull ups are non-negotiable. I…

One week is not nearly enough time to determine a trend. Let's focus on the positives: You made the decision to get healthier and you're one week in - that is awesome. You are taking charge of your nutrition - also awesome! So where are your opportunities? First - you noted you are close to or under your daily calorie…

So it depends. I find that my performance doesn't suffer if I lift fasted - in fact I prefer it. My workouts are generally 45-50 minutes long and I'm in the gym by 6:15 am. How did you determine a 300 cal breakfast? How long are your workouts? Have you experimented with coffee/pre-workout drink before lifting? There are a…

Based on your stats you are *slightly* overweight. If all of your weight is around your mid-section, you need to be in a caloric deficit - which means measuring/tracking accurately. With such a small amount to lose it will be a slow process. A slight calorie deficit of ~250 cal/day will yield about half pound loss per…

One cup of black coffee with a teaspoon of raw sugar. Anything more than that at 5:45 am is a no go. I prefer to lift in a fasted state.

I began lifting at 54. I ran a structured dumbbell routine for the first 6 months then began the first of several structured barbell routines. I'm still at it almost 5 years later - and I have never felt (or looked) better in my adult life. Initial gains were not quite exponential but I saw dramatic progress in six months.…

Without knowing your details (current weight, height, level of activity) its impossible to know if 1200 calories is OK, but for a male, it seems low. Also an 11lb loss in 4 weeks seems aggressive and may not be sustainable. To echo other posters, starvation mode is a myth. At your age, I would be concerned about muscle…

Sleep, like working out, is best if its consistent. Assuming you're not getting up to take care of little/loved ones, having a consistent bed-time is key. If you're getting up to work out at 4:30 a.m., you want to be in bed at 9:00 pm. I say this as someone who is naturally a night owl. My motto used to be "I'll sleep when…

Cross posting from another thread: I belong to two gyms. The Y near my home is very convenient and not terribly crowded in the early morning. It has a good mix of free weights and power racks, machines, and cardio. I don't take advantage of the pool or classes. I also belong to an old school hole-in-the-wall gym which is a…

I belong to two gyms. The Y near my home is very convenient and not terribly crowded in the early morning. It has a good mix of free weights and power racks, machines, and cardio. I don't take advantage of the pool or classes. I also belong to an old school hole-in-the-wall gym which is a bare bones barbell gym. It gets…

913 days. I had a 500+ day streak before this one, but missed logging one day while traveling without an internet connection. Not that I'm obsessed with this or anything like that :smile:

You may want to reference this: https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1 If you're getting back into lifting, I would consider focusing first on key compound lifts: bench press, overheard press, squats, dead lifts, and barbell rows. Strong lifts 5 x 5 or…