Retroguy2000 Member

What is your height and weight? Just to rule out perhaps that you're very low on muscle mass and aren't accustomed to exercise. I think a pinched nerve would likely produce pain and numbness, though weakness by itself is possible maybe.

Not to discount anything else you're saying, but just re The Biggest Loser, that was probably a greater shock to their systems than anything a normal person does. Presumably the extreme diet and exercise and resulting very high stress on their bodies is a factor there, which maybe doesn't affect the average person nearly…

Jogging with ankle weights changes your gait, which puts more stress down your whole chain. Walking with a weight on our back is more natural, and humans have been doing it for thousands of years. There's also a world of difference between doing a 20-60 minute weighted walk a few times per week with 10%-20% of added…

I wish I had that before I lost my platinum wedding ring that cost well over $1,000, after I had lost about 55-60 pounds.

You're probably eating more. Perhaps you are less active during the day than before, maybe job or kids related?

I've never really thought about it. I don't get DOMs often if I'm lifting regularly, and if I do it's probably 12-24 hours after. Was that squats session unusual? Have you been lifting at normal schedule and volume, doing same movements as before, and still got DOMs that lasted three days after?

That's cool. Don't be this guy... https://www.bbc.co.uk/news/extra/qxsmv10bx7/missing-in-the-wild-and-praying-for-survival

Fill a gallon of milk container with water. That's 8.34 pounds. Put in backpack. Profit.

Hours of hiking hilly and uneven terrain with a pack? You might burn a few thousand calories. Hard to say. You'll get hungry. Eat healthy to refuel if you can, and don't worry about it. It's extremely unlikely you'll gain fat weight unless it's a short hike and you fill up on multiple big chocolate bars, heaps of peanut…

This is a comprehensive list of all the ways you can achieve your goal: 1. *sustainable* calorie deficit + time + moving more. 2. See above.

Does it matter? It could be a time issue, or maybe fatigue related. I do db shoulder press on leg day because I feel fresh there (lift every 2 days), and I finish back/chest with lateral raise because even though I'm tired by then, I'm not too tired for raises.

Ah, then yeah that 60lb bb is too light for RDL etc. The db's should be good though. Start lower until you get the form ofc. Btw, I've seen it mentioned that you can expect to do about 20% more with a bb than db's. Maybe something to keep in mind when going between bar and db's for chest etc. Speaking of RDL, this is a…

Good stuff, re the changes. It's totally fine to specialize. Just know, which you probably do already, that if you're doing good volume on A, B and C, and then go specialization volume on D, that much volume and intensity can catch up to you over time. You might want to do a deload every 6-8 weeks. Maybe ramp up the…

Oooh, ouch. That sucks.

That's better. The good is, you're doing key compounds, twice a week, vertical row + horizontal row, and sufficient volume. Diet is great, assuming at least 0.7g per pound protein. That all gets you most of the way. So again the stuff below is more fine tuning. You still have bicep curl early on, and before any back work.…

Yeah you can probably do dumbbell RDL, but it may be hard to be able to go heavy enough. In general, I'd say barbell is better, but I guess you may be limited at PF. For form, check out Jonni Shreve. Former pro bodybuilder, excellent channel focused on form guides and cues. https://www.youtube.com/@JonniShreve

P.S. re rest times: "I rest 90 seconds between sets on hypertrophy days, and 2 min on power days." I'm a fan of resting the amount of time you need for the next set to be good, however long that may be. It might be 20 seconds for calf raises, 60 seconds for bicep curls, 3 minutes or more for squats. Take the time needed…

General thoughts here. There's a lot to like there, with your diet, workout split, going to failure on the last set only, etc. So this is mostly fine-tuning and maybe nitpicking :smile: My first thought is that's a lot of volume some times. Especially e.g. legs power day, 21 sets hitting quads. Far too much imo. How long…

Valid points above. Injury risk aside, it's not just a matter of preference. To maximize gains from lifting, you need to be targeting a reasonable amount of weekly volume, taking the target muscles close to their failure. If you can't meet either or both of those two lifting goals because you're gassed after a long cardio…

That's going to be very specific. You may need surgery for a rotator cuff issue. In general, I'd say check Bob & Brad on YT, and if you can do them without pain, dead hangs are good for shoulder health.

1) You should be lifting. 2) If you're also doing cardio, better to do the cardio after the lifting (other than a quick warm-up before the lifting). The reasoning is that you should want to be fully energized for the lifting. It isn't that doing things this way results in more fat loss, as such, that's a function of your…

I was just out this morning doing a 45-min 2.5 mile walk with a 25 pound plate in a backpack. There are lots of benefits imo. It's more aerobic and core/strength building than simply walking. Rucking with added weight is a nice progression from walking. Agree with Tom that farmer's carries are great (for strength and grip…

As the Rock says, it doesn't matter. Exercise estimates may be off, in practice you maybe shouldn't eat back all the calories from intense exercise because your NEAT may go down while you recover, etc. Track your calories in diligently. If your exercise is consistent and you maintain weight at X calories, then that's your…

Good post! I work out at home with free weights, and the split I've settled on is an asynchronous one: Day 1 : Chest + Back + Lateral raises Day 3 : Legs + Shoulder Press + Arms Day 5 : repeat This works for me. At my age I don't feel I can recover enough to sustain lifting on successive days for long. Being asynchronous…

And OP was never seen again.

@nossmf The one thing I'd add is about this: "A "set" means moving the weight one or more times in a row before resting. If I pick up a hand weight and curl it 10 times before putting it back down, that's one set with ten reps." I keep stressing 'working sets', which as you know are different from warm-up sets and sets…

I don't know about that make or model, but the Ninja one I have is great. It's like having a small oven plus air fryer options, and it heats up to cooking temp in barely a minute, which is super helpful.

Interesting. Can you also enter and track progress with that? If so, good luck. I find Google Sheets nice and easy. Basically, first column is list of exercises. Each new weekly cycle I add a couple of columns at column 2 and 3 (one for weight, one for reps), and fill it in as I do the workout. Then I have the full history…

You can build muscle at any rep range from 5-30. However, you'll probably build more strength closer to 5 reps, and more muscle at higher numbers. This all assumes close to failure, about 0-2 reps from failure (as a beginner you're fine with 2 reps from failure). 10-15 reps is ideal imo because a) cardio isn't usually a…

I don't know what you mean about building a workout routine here. I use Google Sheets to track my workouts and progress. For calories I enter the total session time here via Cardio -> Strength Training (weight lifting, weight training). It's a fools errand to try to compute calories for each of your sets, if that's what…