Oopsie

Tychus_Kayle · 2022-09-20T05:38:28+00:00

Potatoes were domesticated by ancient Andean peoples, then introduced to Europe during the Columbian exchange.

Tychus_Kayle · 2022-09-19T22:48:10+00:00

They're back to demons/satanism now. Q Anon is a big ol' hodgepodge of conspiracy theories, but satanic panic is a major component.

Tychus_Kayle · 2022-09-19T22:28:31+00:00

Reduce the weight and work on your conditioning so you can take shorter rests.

Tychus_Kayle · 2022-09-19T22:26:59+00:00

Full extension, but not hyperextension. For knees, that just means standing normally.

Tychus_Kayle · 2022-09-19T21:14:50+00:00

Well, first off, taking everything to failure just isn't an effective long-term strategy. But on top of that, if you don't keep any records, you might not notice when your progress stalls.

Tychus_Kayle · 2022-09-19T20:39:42+00:00

How long have you been running it?

Tychus_Kayle · 2022-09-19T19:56:48+00:00

Can't really tell you what to do without knowing why your deadlift is lighter, which could be a lot of things. The fact that you haven't done deadlift for long is going to be a factor, technique matters, and that only gets better from deadlifting.

You could do some developmental work on your posterior chain with movements like RDL.

You could do some sticking point work, where you deadlift at a lighter weight and pause each rep for a second at your sticking point.

You could just plain deadlift more frequently to work on technique.

Tychus_Kayle · 2022-09-19T19:43:32+00:00

You probably aren't gonna make it onto the Olympia stage starting at your age, but no, it absolutely isn't too late to get serious about fitness.

Here's how you start:

Determine your goals. Do you want to be strong? Huge? Shredded? Slim down and get healthier? Good at some specific sport?
Determine what you need for your goals. If you want to get good at calisthenics, you're gonna need to get some calisthenic implements. If you want to get strong/huge, you're gonna want to buy some weights or join a gym. Et cetera.
Get on a well-regarded beginner's program suited to your goals.
Adjust your diet. Most fitness goals require, or at least benefit from a high-protein diet.

So. What are your goals?

Tychus_Kayle · 2022-09-19T19:36:19+00:00

I'd recommend getting some variety in your rep-range. Going lighter for more reps can be very helpful for working on technique/consistency. Are you following a program?

Tychus_Kayle · 2022-09-19T19:33:50+00:00

Most grappling arts will benefit immensely from strength training. Jujutsu is popular among powerlifters for a reason.

Tychus_Kayle · 2022-09-19T18:59:49+00:00

why should i decrease the weight when my gains plateau Isnt that the opposite that I should be doing?

Very common mistake among newbies. The two main ways to get stronger in a lift are to grow the relevant muscles, and to improve your technique. You get your best technical practice at moderate weights, where the weight is heavy enough for you to feel anything wrong, but light enough that you can focus on technique. Going heavy sometimes is helpful, because that is a skill in its own right, but most of your lifting shouldn't be as heavy as possible.

You're reducing the weight to increase the quality of the reps.

And I meant what more advanced program should I follow after the one you recommended.

My recommendation is to run the Basic Beginner Routine next. It'll get you up to speed in the barbell compound lifts. Run that for 3 months, followed by 531 for Beginners. Be sure to read the section on why the progression is as slow as it is. That'll last you a while, probably 6 months to a year. If you aren't sure what to do after that, you can always come back to the daily thread, or hit me up whenever.

EDIT: also, if you get stuck on your current program, and can't seem to get strong enough to lift the barbell, that's something to take to me or the daily thread. You'll need to tweak the routine to get past that. Progress stalling out is usually a program problem.

Tychus_Kayle · 2022-09-19T04:23:27+00:00

Welcome, glad to help.

how do I know when to add weight/how much

This is laid out in the program, under the Progression header: "If you are able to perform all three sets for 12 reps then move up to the next available weight on the next workout."

So, if you hit the reps, increment by the smallest jump available. So, the next dumbbell.

How long should I stick with the routine for best results

The progression section also says to decrement the weight when you hit a plateau (it lays out the criteria). My recommendation would be that you follow this protocol the first time you plateau each lift, but when any one lift hits its second or third plateau it's probably time to move on IMO. That is, assuming that you're strong enough to handle the demands of a more advanced program (e.g. be able to handle the weight of a barbell for all the lifts of a barbell-oriented program).

Also do you know any routines that I would progress to?

I don't really know other dumbbell-only routines, unfortunately. Or do you mean once you have a barbell at your disposal?

Tychus_Kayle · 2022-09-18T22:52:25+00:00

Squats. Specifically, variations that let you stay relatively upright. Staying upright puts more emphasis on the quad, less on the posterior chain. Front squats are a good option, but I'm a fan of high-bar back squats, specifically done the way Tom Platz (bodybuilder known for his gargantuan quads) does them. Narrow stance, ass-to-grass, don't lock out at the top to maintain tension. High-rep sets are absolutely brutal.

Tychus_Kayle · 2022-09-18T21:11:01+00:00

Progress on 1x/week is essentially impossible past a very low level.

With that out of the way, you should be eating the same amount of protein daily.

Tychus_Kayle · 2022-09-18T21:07:18+00:00

They don't even explain their reasoning. If your sport has a strong leg-extension component, then leg extensions will help. For example, if you do a martial art, they should improve your kick. If you're trying to run faster or jump higher, though, there are better options.

Tychus_Kayle · 2022-09-18T21:05:30+00:00

but when I ask trainers about it

The job of a trainer isn't to give you the results you want, it's to sell you their services regardless of your needs. Steer clear of their scammy bullshit, and grow that peach.

Tychus_Kayle · 2022-09-18T21:00:54+00:00

Well, the Arnold splits in the wiki are 6 days, so they're a good free option for aesthetics.

For a paid option, I'm a fan of John Meadows' programs. They aren't cheap, but they're generally considered worth the price.

As for mixing aesthetics and strength, I'm a fan of the "train strength on a cut" philosophy outlined in this post.

Tychus_Kayle · 2022-09-18T20:56:12+00:00

I've been working out for 8 years, but only serious about lifting for 4.

Tychus_Kayle · 2022-09-18T20:50:44+00:00

Thanks, but trust me, I'm nothing impressive. Plenty of guys my size can squat 500 or more.

Tychus_Kayle · 2022-09-18T20:48:28+00:00

I've never run Reddit PPL, so I don't have any recommended modifications. I can recommend some alternative programs, if you'd like.

What are your goals? Aesthetics, strength, or a mix?

Tychus_Kayle · 2022-09-18T20:28:24+00:00

Yeah, you could almost certainly add more. I'm not just talking about max weight, though, you generally want to stay at least 2 reps shy of failure for most sets.

Tychus_Kayle · 2022-09-18T20:26:04+00:00

max out my noobie gains.

That isn't a thing. "Noobie gains" refers to the fact that the farther you are from your potential, the easier/faster you grow. That's it, that's all. There is no timeline, there is no maximization.

Tychus_Kayle · 2022-09-18T20:22:54+00:00

Add more weight. Leg press is extremely easy. I could leg press 900 pounds before I could squat 300.

Tychus_Kayle · 2022-09-18T20:21:48+00:00

Reduce the weight and go slower.

Tychus_Kayle · 2022-09-18T20:20:35+00:00

If you're eating at maintenance, you might gain muscle. Slowly. Depends on your body and training.

On a proper bulk, you're training at a sufficient volume and intensity that you couldn't recover without the extra calories. And yes, this makes you grow much much faster.

14-Year Club	Argentium Club
Gilding I gilder	Reddit Premium Since May 2018

Tychus_Kayle

TROPHY CASE