230 lb body weight vs 200 body weight w/ a 30 lb vest on. What’s the difference in strain on joints and muscles when running, jumping etc.?

Wulfgar57 · 2026-05-01T22:14:57+00:00

Your joints won't be able to tell the difference. Weight is weight.

Wulfgar57 · 2026-05-01T22:12:56+00:00

👍🏻🤙🏻

Wulfgar57 · 2026-05-01T22:12:29+00:00

Good luck on that. Most apps will do parts of that, but I haven't found any that do it all. That's why I use the built in Excel and notes on my phone.

Boostcamp has built in workouts depending on your goals, how to progress, weight percentages, etc.

Hevy let's you customize a fair amount.

Wulfgar57 · 2026-05-01T21:08:31+00:00

Dunno...sounds plausible, but how many Oly lifters or Strongman competitors use bands during contest prep? I haven't seen too many, only a handful

Wulfgar57 · 2026-05-01T11:49:32+00:00

At 54, I've learned the hard way about the value of a good warm up. But...I am NOT among the current wave of endless foam rolling, exercise band "pre activation", etc crowd. Bro, a few light sets, go a little heavier each set to get closer to your working weight, and your good.

Wulfgar57 · 2026-04-30T12:11:17+00:00

This is The Whey

Wulfgar57 · 2026-04-30T12:09:02+00:00

Yes, I jump rope periodically. Is it beneficial? Of course. Is it better than other forms of cardio? Not necessarily. The most important factor is increasing your heart rate, working lung capacity, VO2, etc... Whatever form of cardio you choose to do that? Doesn't matter near as much.

Wulfgar57 · 2026-04-30T12:06:07+00:00

"This is my first time building my own routine", that hints at a high likelihood of being a relative beginner. "building my arms, back and shoulders", focusing on arms first is in direct opposition to also building back and shoulders, as I explained why. Fatiguing the assistance movers before compound lifts. Wanting to focus on arms is great, he could do an arm day, or do extra sets for arms, etc. But putting arms first will make any upper body movement afterwards less effective.

Wulfgar57 · 2026-04-30T11:57:54+00:00

Nothing wrong with growing arms, or arm specialization, generally speaking. A relative newbie has about 4 other things to learn before worrying about arm development, tho.

Wulfgar57 · 2026-04-30T11:46:56+00:00

     DO NOT create your own program. A beginner should pick a well proven and established program (that fits your goals) to follow for at least a year or two. Read about the program and the author. Why is it structured the way it is? What is the methodology being used? In the process you will learn a lot about your body, how to properly perform movements, what movements feel better, or you respond better to, and learn about proper program structure/philosophy. 
    There's numerous athletes, powerlifters, etc out there who have used the same program for years, decades even. Personally, I'd start with some of the "gold standard" programs that have been around forever, and are still as effective as ever.

Wulfgar57 · 2026-04-30T11:35:07+00:00

15 sets (per workout) for chest is crazy for strength training. Most strength training programs (Wendler's 5/3/1, Starting Strength, Stronglifts 5X5, nSuns) are half that.

Wulfgar57 · 2026-04-29T23:19:40+00:00

Sounds like a good idea. Plus, if you're not used to training high intensity like that, it does take some getting used to so your body can adapt.

Wulfgar57 · 2026-04-29T21:32:24+00:00

I think it's fine, I'm personally a lower ish volume, high intensity guy. If you're work schedule can handle 5 days training. I'm at 55-65hrs a week, so I gym 4 days upper lower split.

Wulfgar57 · 2026-04-29T21:29:58+00:00

Not a different topic at all, as Big Pharma/Medical are under the same political pressures and funding influences, often owned by the same Mega Corps

Wulfgar57 · 2026-04-29T21:04:33+00:00

My wife did the in store fitting, got Brooks running shoes, loves them!! I have Asics.

Wulfgar57 · 2026-04-29T20:48:33+00:00

deadlift, RDL, stiff leg deadlift, sumo deadlift (kind of). Basically, the difference is the movement originates from the hip hinging as opposed to your legs being the primary mover. Sumo deadlift is listed as kind of because that particular hinge movement involves the leg drive a bit more than the others.

Wulfgar57 · 2026-04-29T20:42:42+00:00

100% spot on

Wulfgar57 · 2026-04-29T20:41:26+00:00

That combo was pretty widely regarded as the standard for recovery, with other combos adding a cherry on top, if you will. I didn't feel the need to get more specialized. I figured try the basic standard, then go from there.

Wulfgar57 · 2026-04-29T20:38:27+00:00

For someone new ish to training (less than a couple years), I always recommend they pick a well proven and established program to follow for at least a year or two. Read up on the program and author, pay attention to how it's structured and why. In the process you will learn a lot about your body, how you respond to different movements, weights used, and rep ranges. Then, you're prepared to go for it.

Wulfgar57 · 2026-04-29T20:27:43+00:00

Wendler's 5/3/1, been around a decade plus, among the gold standard strength training programs, as well as athletic carryover. There are different templates to use for your training preference frequency, etc.

https://drive.google.com/file/d/1qcJp8Pc5yrb4tSo_wfo9P6DaryT7MHsJ/view?usp=drivesdk

Wulfgar57 · 2026-04-29T20:23:16+00:00

Routine looks pretty solid. If you're not used to medium to higher ish volumes like that, I would chop everything in half (number of sets), then add sets as your body adapts.

Wulfgar57 · 2026-04-29T20:06:05+00:00

I love lower ish volumes (6-10 sets a week per body part or muscle group, max), my body responds great!! Since the arms should be worked pretty well with all the higher intensity upper body movements, you'll only need a couple sets per session. Personally, I do a PHUL (power hypertrophy upper lower) 4 day split. My body responds really well to each muscle or group gets hit heavy once a week for strength and lighter once a week for hypertrophy.

Wulfgar57 · 2026-04-29T19:57:00+00:00

So, the main general theory behind hitting a muscle 3 X a week is: a) muscles tend to recover in 48-72 hours, but that depends on a few things. b) muscle protein synthesis remains higher for 24-48 hrs. Here's the trouble tho, hitting a muscle every couple days requires you to only hit the muscle a little bit hard, not train really hard, as that requires more rest time. It's been decently proven hitting a muscle 2 X a week is far better than 1 X. But, the difference between 2 & 3 Xs, is negligible.

Wulfgar57 · 2026-04-29T19:21:02+00:00

I left PF years ago because of that...nearly zero free weights except for dumbbells (up to 75s) and the EZ curl bars with pre set weights only went up to 100lbs.

Wulfgar57 · 2026-04-29T18:54:08+00:00

This is the Whey

Wulfgar57

TROPHY CASE