CipherZero Member

Ibuprofen for soreness if it's getting in the way of daily function. There's no upside to being in pain. "No pain no gain" is also an idiotic meme of lifting. It should be "no struggle, no gains".

Squat: 275 lb / 125 kg x 4 Bench: 190 lb / 86 kg x 3 Deadlift: 300 lb / 136kg x 4 Bodyweight (current) 196.4 lb / 89 kg My deadlifts are terrible. Most of these were peaks at a lower bodyweight as well.

It sounds like an exercised-induced histamine reaction.

Ask to work in and stop whining about it. It makes no damned difference if he's resting between sets, posing in the mirror, or going back to the locker room for a wank. You don't ask to work it, you don' get to work in. It's really not that hard a concept - you don't get what you don't ask for.

You didn't ask to work in. That's on you.

You're god-damned right. I started with four months of bodyweight work just to get to where I could get under a barbell properly. Monday I squatted 275 lbs / 124.5 kg for four reps. My knees no longer hurt. My back is mostly fine, other than some slight stiffness when I get up which is common with being my age.

Soreness isn't a measure of anything, and DOMS are expected if you're just starting or coming back to a fitness regimen. Life-affecting DOMS - making it hard to do normal tasks - have been caused (in my experience) by overdoing by a lot.

Obligatory disclaimer: I am not a trainer nor a medical professional. Always check with your own doctors for your specific needs. First off: There's no specific training for "functional strength". There's stronger and weaker on a continuum; at the weaker end it descends into frailty, which is where you are currently. Make…

Sleep hygiene is the starting point - dark, quiet, right temp, no screens 30-60 minutes before bed (and f.lux if you have to on every system you use), and so on.

Squats, bench press, overhead press, deadlifts. Bought a rack, bench, bar, and plates, then built a platform to protect the floor. No waiting for equipment, no excuse to not "go to the gym" when it's less than fifty feet from bed to barbell.

A nice mix of good advice and broscience. It hurts. Strong: Hop on a linear progression (LP) program - Starting Strength, Stronglifts, NROLFW, whatever - and follow the program to the end of your ability to put weight on the bar every session. This will take between three and nine months, depending on a lot of genetic and…

Went to the work health fair at the previous job. When asked by the bubbly "health coach" what my goals were, apparently deadlifting twice my body weight was enough to make her head swim. Not a single workplace "health program" I've seen deals with resistance training in anything more than a 'ten-pound dumb bell for lots…

Strength gains are possible in people new to lifting - regardless of their fitness otherwise - by CNS adaptation. There's not a nerve fiber to trigger every muscle cell contraction individually; they're done in bundles of muscle cells to a single nerve impulse. By getting under a barbell you're training the CNS that yes,…

If you're getting torn calluses, your grip is wrong and/or you're not taking care of over-large calluses properly.

It depends(tm). I'm not a fan of "people of H height should weight between W(min) and W(max)" - I'm a much bigger fan of "should be between bodyfat B(mix) and B(max)" instead. Overall weight is a terrible predictor of health.

The usual recommendation I've heard is a linear progression program (think stronglifts, starting strength, etc.) can't be effectively done in male suntil they reach Tanner Stage 4 as they won't be producing sufficient testosterone to fuel the muscle size & strength gains.

Similar to @_dracarys_ more ceiling height and my workouts NOT relegated to the basement because all the weight lifting equipment "is ugly". A concept2 rower would be a dream, as well as more plates and rebuilding the platform all proper-like.

No, you should not wear lifting gloves as they tend to compromise grip strength.

Whey concentrate is cheap. I buy it from My Protein for about $60/11lb bag, and get 200 servings at 20g protein each.

Follow your own macros; be aware you can only tune them in 5% increments unless you're on the paid Premium app.

Define "Healthy" beyond the painfully obvious "Not currently in a diseased state". Healthy is not a metric.

D3, because winter above 40° N latitude; taken fall through spring. Fish oil (1500mg EPA) because of inflammation caused by autoimmune disorder. Whey I don't list as a supplement as it's powdered and readily portable food.

Hit 270 lb / 122.5 kg squats for my five reps, driving my one-rep max to 304 lbs / 138 kg. All to good depth and not a lot of struggle. The juggernaut rolls on.

If it was If it was easy to build big muscles I would have them. As @lorrpb said, you can get a lot stronger at a calorie deficit, but building muscle mass is a lot harder; whether you personally can at all while cutting fat depends on how much your deficit is, how much fat you're carrying now, and what program you're…

Not easily; I've yet to find a weight training app that integrates at all with MFP.

The only reason to wear gloves is if you have a skin tear on your hand. We don't want your DNA on the barbell.

"Fat acceptance", as initially conceived, was about the overfat bringing to light and trying to change discriminative practices in pay, job acquisition, job security, promotions, and so forth. At its fringes - which unfortunately are the most vocal group - "small fats" are somehow more privileged that "large fats" and any…

* Home gym cost: $1500-2000 for a proper rack, bars, belts, shoes, plates, platform, chalk, clips, and so forth for barbell training. * "Real" gym cost: $85/month, if you include 10 miles from home/work to get to it and the direct cost is $50/month. * ROI is achieved in 18 to 24 months. That analysis aside (and play with…

Things to cheap out on: Plates, collars, gym clothes. Things to never cheap out on: Racks, bars. For bars, look at the Cap OB86PB and OB86PBCK barbells. They're not top-shelf, but very serviceable and relatively inexpensive. If you can only get one, get the latter; the center knurl will make squats easier. They run USD…

What's seen as "slim" is actually a normal and healthy body fat level.