Life is too short to eat chicken breast just to save a handful of calories. Chicken Thighs are just so much more flavorful. I could eat Thighs every day if I had to
FIT.Y.E.R.O. (Meathead, wellness, fitness, diet, exercise) Thread
- Thread starter anthonys735
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Life is too short to eat chicken breast just to save a handful of calories. Chicken Thighs are just so much more flavorful. I could eat Thighs every day if I had to
I've always found that the barbell bench press just keeps my arms too far out to my sides. The DB bench press allows you to bring those elbows from 90 degrees down to 45 degrees and that makes all the difference, at least for me.
If you're trying to be serious about body building and weight lifting, the BB bench will always be a staple. But there's a lot of PT/kinseologist types who have written off the bench press, as just something that isn't worth the risk of shoulder injury. Rotator issues, AC joint, etc. In their opinion, push-ups, DB presses and circuit training is good enough for the vast majority of folks out there.
Typically bench is fine for my shoulders, and overhead press feels like a bag of ***. I have very long arms and the range of motion for OHP is just offensive.
That one might even be worse with the BB. I also have long arms and struggle with some of those lifts. I almost stopped doing BB overhead shoulder press all together. It's now DB presses, hammer strength machines, some light DB shoulder functional lifts.
The worst machine I've used is the seated barbell rack, where the BB is racked in front of your face (the other rack position is behind and above your head several inches.. no better). So you de-rack/rack from there. Imagine the strain and tension on the back muscles pressing something like 115 or 135lbs a foot in front of your face. Just awful. No amount of physique is worth it in your 20s 30s and 40s.. if you're in constant pain in your 50s 60s and 70s.
This is the machine. Now hers, she has that cross bar that can be adjusted so you can make the starting position be at the optimal spot. But if it doesn't have this bar, you're either deracking that weight on the first front notch that's level with her forehead, or the back rear notch that's like half a foot above her head. NEITHER of which is good at all for your shoulder.
Those especially with the straps and not the bar are my favorite for that.This is the machine. Now hers, she has that cross bar that can be adjusted so you can make the starting position be at the optimal spot. But if it doesn't have this bar, you're either deracking that weight on the first front notch that's level with her forehead, or the back rear notch that's like half a foot above her head. NEITHER of which is good at all for your shoulder.
Def keep your elbows tucked in on bench. I think most of us learned from a misinformed, hubris-filled blockhouse football coach in high school to have your elbows out. Keeping them in takes most all the pain out of my shoulder.
Loving this bjj—>gym in the mornings. Show up warmed up and loose so save some time stretching.
I've been told by my doctor and my physical therapist no more shoulder presses or incline bench, and light weight only on flat bench.
My shoulders have always been one of my naturally strongest muscles. Never was that good on bench though (long arms).
My shoulders have always been one of my naturally strongest muscles. Never was that good on bench though (long arms).
When I first got into lifting out of college, circa '03, I did what every red-blooded American male does - try to bench press the maximum amount of weight as humanely possible.
Ended up injuring my right shoulder something fierce. Went to an ortho and to convince me to try a different method, asked me to simply push my arms forward. They naturally move to the center of your body. He pointed out that with a barbell press, you keep pressure on the rotators as the wide gripe and static movement do not allow for natural ROM. Dumbbells don't impede that movement. Been doing using them since for chest and shoulders press. Bonus, much more engagement of stabilizer muscles with DB's.
Like anything, I don't think it's a one-size fits all for everybody. Some people can go their whole life benching or squatting or deadlifting and not have issues that others do with considerably less weight. But the 'why' behind the cause of the pain was sound, and dumbbell work has paid off.
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My husband has always been a strong bencher but has sketchy shoulders. An ortho told him he probably needs a Mumford procedure (trimming down collarbone to open up joint space). DB bench never bothers him. I’d wager there’s plenty of people with a similar anatomic issue that makes benching painful.
DB overhead press is far more comfortable for me than BB, likely because both shoulders aren’t locked into the same ROM.
DB overhead press is far more comfortable for me than BB, likely because both shoulders aren’t locked into the same ROM.
.back to protein… this dude refutes some items stated previously above.
He’s an annoying jackass, so it may not count:
He’s an annoying jackass, so it may not count:
Not really. He's saying basically 1g/lb is the sweet spot with some benefitting from 1.25. I don't think I've seen anyone here, or really anywhere reputable, claim 2g/lb is necessary. That would put me at nearly 550 grams of protein per day. I'm not sure how I could even get to that. Most of the people I've seen say anything above .75g is probably adequate. I just think 1g is much easier to calculate and track.
The big benefit for tracking protein for people needing to lose weight, you get to eat a lot. Whereas a 1600 calorie diet, is most likely sacrificing protein intake, which is causing your weight loss to come from muscle as much or more than body fat. Low calorie diets with not enough protein are also hard af to sustain, especially when you mix them with cardio/weight training.
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Same... also, incline press hurts whereas decline feels real nice.
Here’s a good topic, is there an actual point to doing decline? I’ve heard both sides…
I personally never do them anymore. I don’t think they REALLY develop lower pecs more than regular bench or other exercises. I think a lot of people like them because they’re benching 4” and can do much more.
I’d love to hear other responses.
I don’t do them. Maybe I’m missing out but I’d rather focus on normal bench and incline bench with barbell or dumbbells. Kinda like close grip bench for triceps to me, rather just use my energy for the bigger compound lift.
See I’m the same, I don’t think there’s a benefit to the average gym goer or even the AVID non-competitive gym goer like myself.
I do like close grip for inner chest hitters though, but mostly use cables crossovers or diamond PUs for that.
Declines or anything that really focuses on the bottom chest looks good like everything else when your working out all the time. In my 20's especially, like most that really didn't know what he was doing, I did a ton a chest compared to the overall workout. Once marriage and kids slowed me way down,and complacency, it turned into man boobs.
Now I try to focus on more around and inadvertently work the chest trying to get more of the toned look back.
Shoulders, neck, and arms, the parts ppl see even when wearing shirts and let the chest kinda tighten accordingly. Throw in some legs and minimal cardio and hope to expand as time goes by. My life situation sets my limitations right now but it's not holding me back from trying my best.
I wish I had better advice in my late 20s especially but it is what it is
Now I try to focus on more around and inadvertently work the chest trying to get more of the toned look back.
Shoulders, neck, and arms, the parts ppl see even when wearing shirts and let the chest kinda tighten accordingly. Throw in some legs and minimal cardio and hope to expand as time goes by. My life situation sets my limitations right now but it's not holding me back from trying my best.
I wish I had better advice in my late 20s especially but it is what it is
Just shoveled 8” of wet snow. Long double driveway and stairs. This would’ve been impossible 2 years ago… now, NBD.
Great workout actually.
Back in my college summers, I used to work at a dry ice factory in Newark picking & throwing 50 lb ice blocks and shoveling pellets all day long. My shoulders and back were yoked.
Gettin back the ol mojo.
Great workout actually.
Back in my college summers, I used to work at a dry ice factory in Newark picking & throwing 50 lb ice blocks and shoveling pellets all day long. My shoulders and back were yoked.
Gettin back the ol mojo.
I rarely do them, only if it's busy and that bench is the only free one.
I think you hit your lower chest well enough with a regular BB/DB press. And dips can also be added.
I'm far from an expert, so maybe this is inneficient, but I've always just tried to hit my chest 3 or 4 different ways, usually on a "push" day. I'll do a bench press variation, a cable fly, and an incline press. The 4th or 5th exercise will be dips or a form of coffin press.
One of my favorites for the coffin press variation.. is using a Smith machine. Set up a flat bench inside the Smith, parallel to barbell, which is a few feet above. Lie on the bench, Grab a close grip row handle and place it upside down so it looks like a "V". The bottom of the V holds the bar and your hands are to the left and right. Press up. This keeps your hands in that close position to hit the inner chest. Feels so good. And you can load it much better, because if you ever do a coffin press, the larger dumbbells force your hands further apart, due to them getting bigger and bigger.
Nope you’ve got chest covered boss. That’s all you really need and basically what I do.
*4 full days of skiing last week absolutely torched my legs. Took 3 days off to rehab. Even a week later leg day was a slog.
*Don't do much decline press but will hit some decline cable press/fly.
*Getting much more comfortable with the mobility exercises. 3 months of 3-4x week and my hips/low back are progressing nicely. I haven't worked on much other than spine/hips being my main issues.
*Don't do much decline press but will hit some decline cable press/fly.
*Getting much more comfortable with the mobility exercises. 3 months of 3-4x week and my hips/low back are progressing nicely. I haven't worked on much other than spine/hips being my main issues.
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As of this morning, I'm back in the 170s for the first time in a few years. Feels nice. Got about 5 to 6 inches of waistline to go.
I did some sumo stiff leg deadlifts today. First time doing SLDL with that wide a stance. I really liked it
-Sumo is fine and works different areas that SLDL & RDL. Just make sure you clarify sumo weight vs RDL weight because people will fight you over that lol.
-Went to the cardiologist today, I’m cleared to go back full on in everything hoooray!
But my heart still can’t keep up with a full bjj session just doesn’t pump well enough yet as it’s definitely damaged.
Doc said take two meds/day and come back in 3 months for another echo. If it’s healed this whole thing is over, if not I get stints.
-Went to the cardiologist today, I’m cleared to go back full on in everything hoooray!
But my heart still can’t keep up with a full bjj session just doesn’t pump well enough yet as it’s definitely damaged.
Doc said take two meds/day and come back in 3 months for another echo. If it’s healed this whole thing is over, if not I get stints.
I feel like a fat slob not playing soccer for a couple weeks. When I play again, the air will be like knives and my heart will be begging me to throw in the towel. I hope when my legs turn to wobbly gelatin I won't beclown myself by taking a tumble over the ball.
The good news is that my legs don't feel eviscerated when I do lower body at the gym. Getting a few weeks of reduced activity is already paying dividends. Those warmup sets for squats are so much easier when my hips aren't tied into a pretzel the day after a game.
The good news is that my legs don't feel eviscerated when I do lower body at the gym. Getting a few weeks of reduced activity is already paying dividends. Those warmup sets for squats are so much easier when my hips aren't tied into a pretzel the day after a game.
I’m sure we all can understand that fat guy. Most people that are serious about the gym struggle taking time off because you think about losses, or not making gains etc but the body responds so well after a week or two off.
You can usually lift more weight more easily or it at least feels way better.
I absolutely struggle taking any time off. Like today, my shoulder hurts like **** and I’m going to take the day off from weights but will still hit an hour if bjj and then likely yoga this evening.
That’s an “off” day, for most people that’s two workouts, not an active rest day…
You can usually lift more weight more easily or it at least feels way better.
I absolutely struggle taking any time off. Like today, my shoulder hurts like **** and I’m going to take the day off from weights but will still hit an hour if bjj and then likely yoga this evening.
That’s an “off” day, for most people that’s two workouts, not an active rest day…
Never been a weightlifter - just didn't ever enjoy it and wasn't my thing. Never really exercised much to be honest, but last year I started running to lose the excess ~25lbs I have and I started to really like it. I signed up for a half marathon last year but I effed my knee up on an 8 miler. A PT friend says it was likely an IT band issue due to puny leg muscles not being able to keep up.
I'm (hopefully) all healed up and ready to make another go this year. I don't want to get too heavy into lifting, but it's clear that I need some strength training if I want to go injury free this time. Mainly focused on lower body but would likely entertain doing whole body stuff. I'd like to keep it to 2x a week to make time for runs.
Any recommendations?
I'm (hopefully) all healed up and ready to make another go this year. I don't want to get too heavy into lifting, but it's clear that I need some strength training if I want to go injury free this time. Mainly focused on lower body but would likely entertain doing whole body stuff. I'd like to keep it to 2x a week to make time for runs.
Any recommendations?
Get a trainer. Tell them your goals. Stick with it.
If you're ONLY running you're eventually going to get injured.
Yep. When I first got into it, I did the typical beginner linear progression so I was in the habit of pushing for PR’s every session. I got to the point where if I wasn’t pushing my PR, or at least replicating it in a given session, I’d fear that I’d lose it by the next one. I had to learn the hard way about the lack of sustainability of that strategy.
Yeah, I learned that pretty quickly. Won't make that mistake again. Thanks for the tips.
William A. Wallace, Ph.D. © @drwilliamwallac
“The RDA of 0.8 g/kg/day for protein intake found to be insufficient to maximize glutathione synthesis in healthy older adults (PMID: 38325765).
Glutathione, the body's most abundant intracellular antioxidant is sensitive to protein intake (i.e., inadequate protein
intake = less glutathione)
Maximizing red blood cell synthesis of glutathione happens at 1.08 g/kg/day
Note: this is different from
recommendations provided to maximize muscle protein synthesis rates in elderly adults (1.2-2 g/kg/day)”
Just wanted to add more science to the protein debate. If you don’t know kilos well 0.8g/kg of BW is equal to 1.7-1.8g/pound of BW.
For your average gym goer I’d say 1g/pound is fine. For a serious bodybuilder/powerlifter/athlete, a little more, 1.5g/pound would be a safer bet.
I personally have zero problem with getting a ton of protein (and good fats) in, comes natural with what I eat. Carbs are much harder and I have to consciously think about it and track it.
“The RDA of 0.8 g/kg/day for protein intake found to be insufficient to maximize glutathione synthesis in healthy older adults (PMID: 38325765).
Glutathione, the body's most abundant intracellular antioxidant is sensitive to protein intake (i.e., inadequate protein
intake = less glutathione)
Maximizing red blood cell synthesis of glutathione happens at 1.08 g/kg/day
Note: this is different from
recommendations provided to maximize muscle protein synthesis rates in elderly adults (1.2-2 g/kg/day)”
Just wanted to add more science to the protein debate. If you don’t know kilos well 0.8g/kg of BW is equal to 1.7-1.8g/pound of BW.
For your average gym goer I’d say 1g/pound is fine. For a serious bodybuilder/powerlifter/athlete, a little more, 1.5g/pound would be a safer bet.
I personally have zero problem with getting a ton of protein (and good fats) in, comes natural with what I eat. Carbs are much harder and I have to consciously think about it and track it.
-Thanks for the reminder about box breathing @anthonys735 just did some after the dog walk, forgot about that and love it.
-Going to attempt to run a mile a day now that I’m cleared to go full on physically. Not going to break any records but just want to be able to do it respectfully.
Plus, if I go to the fire academy I’m going to have to be good at it for the physical test anyway.
-Going to attempt to run a mile a day now that I’m cleared to go full on physically. Not going to break any records but just want to be able to do it respectfully.
Plus, if I go to the fire academy I’m going to have to be good at it for the physical test anyway.
I'm outside of Nashville, but thanks. My wife sees a trainer at a CrossFit gym and might look into what they can do for me.
-been lifting 3-4 times a week for a month or so(trainer present 2 of those)... nothing real heavy. I've gotten to the point that I "crave" it. Hope it sticks...trying to moderate so I don't burn out.
^doing 4-6 hrs a week cardio as weather permits(cold is fine...gotta be dry)...in the form of doubles tennis/the odd singles match.
-already feel stronger and better. Real or mental... don't care, whatever it is it's good.
-also cutting down on processed sugar/junk... concentrating on eating meat/eggs/fish. Again...moderate. I'll eat an occasional desert...but nothing like before. Gotta do something I can stick with. Baby steps.
-appreciate this thread and its participants.
^doing 4-6 hrs a week cardio as weather permits(cold is fine...gotta be dry)...in the form of doubles tennis/the odd singles match.
-already feel stronger and better. Real or mental... don't care, whatever it is it's good.
-also cutting down on processed sugar/junk... concentrating on eating meat/eggs/fish. Again...moderate. I'll eat an occasional desert...but nothing like before. Gotta do something I can stick with. Baby steps.
-appreciate this thread and its participants.
Ran my mile today in 9:47 which is awesome for me and the first time in years doing it, bad news was when I checked my phone my HR was at 111% of my max HR, but I felt great like I could’ve gone harder, but slowed down.
-Bout to smash some “heavier”‘Deads than i have been in months in about 3 minutes. Left my straps at home on purpose so I couldn’t go too big.
-Been adding egg whites to my coffee instead of milk lately(because I ran out of milk) and it’s just fine like that and you can drink four eggs with your coffee. Bingo bango.
-Been adding egg whites to my coffee instead of milk lately(because I ran out of milk) and it’s just fine like that and you can drink four eggs with your coffee. Bingo bango.
That sounds terrible. I'll stick with whole cream in the coffee and eggs hard boiled.
I forced myself to drink black coffee after college and while trying to move away from energy drinks. Best move I ever made. I prefer my coffee to be dark and look like sludge. Next to zero calories this way.