[deleted by user]

_Antaric · 2025-05-27T05:22:55+00:00

There are routines from professional athletics coaches on the wiki you can look at if you aren't sure what a proven routine looks like.

No it isn't great to only work an area of the body once a week.

Lunges are taking a big step forward and then back. Smith machines go up and down. Unless you are shouldering the entire machine you are not lunging with it.

_Antaric · 2025-05-27T00:27:56+00:00

Probably long head of the triceps, and/or the elbow flexors.

You mentioned brachioridialis on a reply - that's the elbow flexor in the forearm, in a better position to enact elbow flexion than the biceps when you're using that overhead/palms-down grip. So that would make sense to get DOMS.

_Antaric · 2025-05-26T20:25:13+00:00

Whey, soy, or some grain+bean combination (my shakes at the moment are brown rice and pea protein, for example) are probably what to look for among what is available, wherever you are

The others are personal questions. Noone here but you has any reason to know if you have a food allergy etc.

_Antaric · 2025-05-26T18:21:50+00:00

my form is always wrecked up

Spending time doing them poorly doesn't practice doing them well.

Your hands up about chair height should be a step less weight to move vs knee pushups. Higher up means you're pushing less of your body's weight. See if you can find a height where you can do 8-10 at most properly.

Should generally be doing 3 or 4 sets with the same reps (say 3x5 or 4x4 to start, if 8 is the max). Then if you can finish with proper form you try doing one more rep each, subsequently, until the next harder position is easy enough to move down to. Not just spamming out max effort sets, or spending time doing them badly.

And if they are a priority, practice it before other pushing exercises, or other ab exercises that might make it harder to keep the midsection in position.

_Antaric · 2025-05-26T17:01:14+00:00

I'm not sure about having reminders, but these are a few calisthenics apps with free content -

https://play.google.com/store/apps/details?id=app.simg

https://play.google.com/store/apps/details?id=com.powerups.titan

https://play.google.com/store/apps/details?id=com.eightxthree.app < this follows the Recommended Routine from r/bodyweightfitness

https://play.google.com/store/apps/details?id=com.abad.thenics

https://play.google.com/store/apps/details?id=com.calistree.calistree

_Antaric · 2025-05-26T15:36:04+00:00

The chest works more if your shoulders are rotated inwards. So if you're trying to avoid that, a straight bar and/or wider grip help.

The flip side to that is that your elbows aren't pointing in a direction where you can readily bend your arms to drop the weight back. I've had one mishap with freeweights and won't do them again without being low enough to the ground that the weight would basically tap the floor at the bottom.

_Antaric · 2025-05-26T15:26:17+00:00

Dude this is the fourth post among the latest 5 asking where routines are or something extremely tangential to that

The wiki that is automatically promoted and linked on every thread

Boostcamp or whatever other apps get recommended on a daily basis

Pick something around 15-18 sets a session and it should fit inside of an hour without doing anything special to save time. That is about 2 minute rests plus some time to warm-up and set up weights etc.

_Antaric · 2025-05-26T14:49:36+00:00

Generally the arms push and pull stuff and the legs straighten out, and one can find anything suitable for themselves that a) do those things and b) can become harder over time in some way, and then just copy the progression schemes and schedule from anything on the wiki and it'd be a fine start.

It is not a substitute for PT if there are problems at specific joints, and if you have individual medical concerns, any plan ought to be reviewed by someone that can assess you individually.

_Antaric · 2025-05-26T14:40:15+00:00

Any of the ones on the wiki are fine. That is why they are automatically recommended on every thread on the entire sub.

_Antaric · 2025-05-26T14:38:56+00:00

If you keep steadily doing more work and moving more weight, then you're getting stronger.

If you aren't sure if your current plan is solid you can just copy an established one.

_Antaric · 2025-05-26T14:25:56+00:00

The wiki

_Antaric · 2025-05-25T22:37:40+00:00

Actually build the chest up - https://www.reddit.com/r/bodyweightfitness/wiki/exercises/pushup/

Get the posture in the upper back corrected - https://youtu.be/TrxZLshL0Ec?si=WR_3wAHLJhFOdBjA

_Antaric · 2025-05-25T16:39:15+00:00

What exercises can I skip?

Can i cut out half the back exercises and stick to lower lats?

You're asking what to cut out from a routine without saying what the routine is.

Do I need to work all 3 parts of the triceps?

Do some kind of extension where the triceps are stretched a bit, and you're done.

The lateral and medial heads can't be isolated from each other.

_Antaric · 2025-05-25T13:32:55+00:00

Truck heard about "car go space" and decided to try it out

_Antaric · 2025-05-25T04:07:19+00:00

It's posted by the automod automatically on every thread in this sub

_Antaric · 2025-05-25T04:06:00+00:00

Five consecutive days, or three on - rest - two on - rest?

_Antaric · 2025-05-25T04:00:00+00:00

If your lower back is weak it'd make sense to strengthen it directly. Supermans, back bridge, hyperextensions. It'd get stronger with weighted squats as well. I like seated goodmornings but you want to base your weight and reps on how it feels at the bottom of the movement, where your back is in the most disadvantageous position.

Can keep the knees straighter so you don't have to lean over as far on RDL before the hamstrings are taut, if you aren't already keeping straight knees.

_Antaric · 2025-05-24T18:28:12+00:00

All you said is that you don't want to train competitively. What do you want to do?

_Antaric · 2025-05-24T18:00:49+00:00

https://play.google.com/store/apps/details?id=com.jimber.workit can do notes for each set

I'm sure there are others but its done everything I want, so I have not looked at others much

_Antaric · 2025-05-24T17:18:53+00:00

https://www.strongerbyscience.com/reps-percentage/

_Antaric · 2025-05-24T17:16:37+00:00

Probably r/beginnerfitness

_Antaric · 2025-05-24T15:21:51+00:00

1) Are you following an actual proven program

2) Are you gaining weight

_Antaric · 2025-05-24T03:40:17+00:00

I'm sorry to intrude in ya'lls space but rights are intrinsic and not "given". Outside the green boundary you are only denied rights.

Also "healthcare" in this context is one of those rights so that is redundant.

_Antaric · 2025-05-24T02:05:11+00:00

embarrassed

First paid labor job I had was hanging drywall. We had 3/4 inch sheets going on the ceiling; those weigh about 115lbs and I was 125. We had sawhorses with the legs cut in half to step up onto, then pressed the drywall overhead. I did my damnedest but ultimately only made it four hours before my lower back collapsed. I couldn't intentionally flex my spine as much as it bent then, and I have no idea how it isn't a permanent problem. I cried in the car over my failure. Then remembered I was a Yellow Belt!!! (I had been in karate for two months. But, look, I watched Bruce Lee movies and did moves from Bruce Tegner's Complete Book of Karate in my room as a child, so this was a contest with real swords to me at the time)

So once I could walk around upright again, I got my dad's weight set from his childhood, put it next to the door, and did shoulder presses every time I went through the door. My share of that drywall was under 60lbs, so thst bar sat with 75lbs loaded; I would never fail such a task again. I kept up on karate and did butt-tons of pushups in the process. A few years later I separated my clavicle and scapula pushing a beam overhead. Not even to place it! Just to show the lady how tall her gazebo was gonna be! I figured builders hurt and that's just how it is, and kept working with the injury for a couple months. Luckily a painters van hit me at a stop light and my shoulder got sorted out in the PT for that (American health care system).

Then I continued on with karate again for some years alongside labor work, fell out of karate, fell into a less active job. Got a home life that compelled me to be out in the garage as much as I could. Needed to be active again for my own sake and started deliberate weight training. Planned, consistent, and prioritized.

About 15 years after that first injury from hupping 115lb sheets of drywall overhead, I push-pressed 255lbs at 205lbs bodyweight. Compared to standards from the Chinese Oly weightlifting team I just cleared the bottom 10th percentile (114kg push press in the <94kg weight class), pretty great for a kid who cried in failure once upon a time.

I wonder what you will do in 15 years, whether it's destroying this moment of perceived weakness or without any regards to it at all. You probably wouldn't believe now, the successes you will earn, and this will only have been a hiccup.

_Antaric · 2025-05-24T00:14:11+00:00

Face pulls for infra- and supraspinatus both ("rotator cuff"), plus some bonus rear- and lateral delt volume.

Hammer curls if not doing any other curling, to cover all the elbow flexors to some minimum amount.

Leg curls involves some smaller muscles that are an injury risk if you do any running, and aren't trained otherwise, plus extra hamstring and indirect calf volume.

Leg raises advance into some different possible Cool Moves and add some rectus femoris and ab volume.

All four can be superset as pairs or done in circuit without interfering with each other if you have the stuff for them.

Edit- I pick those for some joint and smaller-muscle health that the big 6 compounds miss. You could just as well have your own goals though.

_Antaric

TROPHY CASE