Bayesian curls can be done on a cable machine, but as others said do both, but triceps grow those arms. For whatever reason, biceps just get all the credit.
FIT.Y.E.R.O. (Meathead, wellness, fitness, diet, exercise) Thread
- Thread starter anthonys735
- Start date
Had my first firegrounds training today at the FD, I will not be working out this week it appears. 88 degrees in the sun, practicing getting fully geared up over and over into full bunker gear, then while still in full bunker gear, hopping on my air pack into walking with an axe over my head 50 yards and back only to do #35 KB swings for a while (no idea how long it was just knew I had to keep going til he said stop), then just walking back and forth on blacktop until I ran out of air. That was touching rough. I was completely drenched and close to cramping by the time that was over.
Tomorrow it’s carrying and moving 5” diameter hose again in gear and on air hooking and unhooking to a hydrant, then loading and unloading the hose from the truck…can’t wait
. That **** is exhausting and basically what I’m doing all week, so workouts are on hold.
Tomorrow it’s carrying and moving 5” diameter hose again in gear and on air hooking and unhooking to a hydrant, then loading and unloading the hose from the truck…can’t wait
. That **** is exhausting and basically what I’m doing all week, so workouts are on hold.
at you meatheads. Ron Mexico asks for some basic help lifting once per week to get some bicep work done at his house and the answers from the bodybuilding crew is to give him an hour an a half Mindpump episode, advice about triceps, creatine, and basically anything EXCEPT what he asked.Calm down, broskis. Not everything has to be made into rocket science.
Check the title of the thread, bro. We're gonna get Ron on some gear and jacked AF!!
How’s this? Do variations of bicep curls and tricep extensions…
He has a cable machine, he can pretty much do almost any arm exercise he can find.
Hammer curls, reverse curls, zottman curls, traditional curls, waiter curls, cable curls, tricep pulldowns/extensions single or double arm, overhead extensions, tricep kickbacks, cable extensions, etc
He has a cable machine, he can pretty much do almost any arm exercise he can find.
Hammer curls, reverse curls, zottman curls, traditional curls, waiter curls, cable curls, tricep pulldowns/extensions single or double arm, overhead extensions, tricep kickbacks, cable extensions, etc
Ok ok (thanks for the backup BTW Hank) I guess I need to do a longer post as I was trying to avoid since I did t want to bore you people. I have the inspire FT1 cable machine I got a while ago as a Xmas present from my wife that I think is pretty legit. Basically due to time constraints with three damn kids I have this 30 minute window Thursday when I get home from work before I have to take my middle kid to flag football practice. So I decided to make this bicep day. I get home, chug a creatine, change out of my work clothes and run down to my gym (most days in my underwear) to do the workout. I do 3 sets of rope hammer curls alternating with single cable one armed bicep curls (so like 1 set hammer curls, then one set alternating arm bicep curls). Then after I’ve finished those 6 sets I then switch out and put the curved barbell attachment (I call it the preacher bar) and do 3 sets heavier weight lower reps and alternate those sets between chin ups.
Friday I do triceps where I alternate between 4 exercises (rope pulldown, single arm extensions, overhead rope pull, preacher bar extensions).
I’ve been doing this consistently for like 8 months. I’m definitely stronger and my arms are bigger - but they’re still scrawny. Am I doing this correctly and just stick with it? Not enough days a week? Do I need to switch the actual exercises?
Friday I do triceps where I alternate between 4 exercises (rope pulldown, single arm extensions, overhead rope pull, preacher bar extensions).
I’ve been doing this consistently for like 8 months. I’m definitely stronger and my arms are bigger - but they’re still scrawny. Am I doing this correctly and just stick with it? Not enough days a week? Do I need to switch the actual exercises?
Don't forget my favorite... the 12-ounce curls.How’s this? Do variations of bicep curls and tricep extensions…
He has a cable machine, he can pretty much do almost any arm exercise he can find.
Hammer curls, reverse curls, zottman curls, traditional curls, waiter curls, cable curls, tricep pulldowns/extensions single or double arm, overhead extensions, tricep kickbacks, cable extensions, etc
That’s a fine workout. You may need to do it twice a week or really get those full contractions while doing chest and back day to give them extra work.
Mind pump episode only talks about bigger arms for like the first 10 minutes. Listen.
Last edited:
Ya after listening to that main takeaway was once a week isn’t going to accomplish much. Will have to figure out how to hit them more frequently
I also recall you being slim despite sh*tty diet and inconsistent workout? If that's the case you are gonna have to really eat. Bonz is fighting this same thing, not arms, but gaining muscle.
Don't hit 3 exercises per muscle 3-4x per week. Just do 1 hard set 3-4x week per muscle and quick bands the other days. Then EAT. Arms are easy to hit. Shouldn't take 10 minutes to knock out 1 set of each. 1 Bi and 1 tri for 3 sets by 8-10 reps (stop with 1 or 2 in the tank).
Little goals like that are how you do it, man. Measurable, attainable, relatively short, and very satisfying. Easiest way to change your habits compared to some massive change.
Here are some cheap BFR bands. We use the SAGA BFR Cuffs but that's overkill unless you plan on doing it often.
Don't hit 3 exercises per muscle 3-4x per week. Just do 1 hard set 3-4x week per muscle and quick bands the other days. Then EAT. Arms are easy to hit. Shouldn't take 10 minutes to knock out 1 set of each. 1 Bi and 1 tri for 3 sets by 8-10 reps (stop with 1 or 2 in the tank).
Little goals like that are how you do it, man. Measurable, attainable, relatively short, and very satisfying. Easiest way to change your habits compared to some massive change.
Here are some cheap BFR bands. We use the SAGA BFR Cuffs but that's overkill unless you plan on doing it often.
Amazon.com: BFR BANDS PRO Blood Flow Restriction Bands for Arms, Legs & Glutes Occlusion Training, Help Gain Muscle Without Heavy Weight Lifting, Quick-Release Strong Elastic Strap for Men & Women : Sports & Outdoors
Amazon.com: BFR BANDS PRO Blood Flow Restriction Bands for Arms, Legs & Glutes Occlusion Training, Help Gain Muscle Without Heavy Weight Lifting, Quick-Release Strong Elastic Strap for Men & Women : Sports & Outdoors
a.co
March 15th of this year, I severed ties with my trainer because she preferred coaching bro splits rather than full body. So I followed Anth and his trainers lead and went full body, 3x a week.
Was a shock to the system at first, as I was used to lifting 5x a week M-chest T-back W-legs Tr-Shoulders F - arms. I was convinced that I wouldn't do enough to grow.
Patience is not my strong suit, but in six months I've learned less is more. Way more. I'm stronger than I've ever been on big lifts and more importantly at 47, I'm not as sore/inflamed/broken as I was doing bro splits. Sciatic pain is slowly fading. All other joints/ligaments feel great.
Yes, it's harder for me to put on muscle than Anth, but that's because I am (always have been) a hard-gainer. Looking back at my first Inbody Scan on April 25th, weight was 190 with muscle mass at 94.6% & body fat at 13.8%. On September 19th weight was 188.9, MM at 97.0% and BF at 11.2%.
I can put on muscle, slowly, but it's hard for me to increase body weight. With 200 as an ever elusive goal, I've started weight-gainers shakes, which is something @Johnnie Africa should definitely add in to get caloric intake up.
Here's the mix I've been using for a mid-morning snack:
1 scoop Transparent Labs Mass Gainer
250g egg whites
1/2cup dry oats
1 tbsp natural peanut butter
1/2 cup frozen blueberries.
Macros:
84.5g protein
50g carbs
18.5g fat
845 calories
A slim hard-gainer who lifts 1-2x a week, sometimes sporadically, is going to have to get in a calorie surplus to pop sleeves.
Last edited:
Yeah, I've used a couple brands of liquid chalk. They're fine, and in terms of portability, cleaner than the blocks of chalk. But because they dry into powder, they make just as much mess as the blocks. I wouldn't spend the extra cash on liquid chalk, honestly. Just get a couple cheapo blocks and bring a microfiber towel with you, it'll pick up the dust left behind without scattering it absolutely everywhere.
As a fellow hard gainer, as Bonz says - ya gotta EAT. It is not easy (she says, typing as she forcefeeds herself) but it's necessary to put muscle on your frame.
Anabolic stack incoming
Calm down, broskis. Not everything has to be made into rocket science.
I did. It says "FIT".Y.E.R.O. not "SWOLE".Y.E.R.O. Leave the lawyering to me and I won't touch the thermostat, Neckvein.
After 1,151 days since I last squatted in knee wraps and 324 days since I had a whole baby…I got back in the wraps and squatted 350. I’ll absolutely take that as a starting point to relearn squatting in these. Good indicator I need to hammer upper back work, too.
/just neckvein things
/just neckvein things
If you’re going to a gym and not just home with chalk, please bring towel to wipe it off as pretzel said. It’s a little annoying to get it all over my clothes, not a big deal but annoying. I’ve actually never used chalk.
@Bonzo_Cat curious why just egg whites and not full eggs of you’re trying to gain?
This dang calf strain, it’s way better but not close to 100%. I used to see athletes “out” for a month or longer with an oblique or calf strain and think how the hell you going to be out for a month or more with a strain???? Well, now I know.
@Bonzo_Cat curious why just egg whites and not full eggs of you’re trying to gain?
This dang calf strain, it’s way better but not close to 100%. I used to see athletes “out” for a month or longer with an oblique or calf strain and think how the hell you going to be out for a month or more with a strain???? Well, now I know.
I use chalk for shooting a lot. Petzl Liquid Chalk is the best I've tried. If you add just a dab and rub it in, it lasts hours and won't rub off. For workouts, I usually only use it for Turkish get ups. My wife swears by it and she hates stuff like that. (No desire to ask for a wristie after).
Just had a full day custody trial that been years in the making. I've been living off coffee, adderrall (legally prescribed), and about 500 calories, and 3 hours sleep for a bit. Gonna take the rest of the week to get work and sleep caught up. My wife is going out of town this weekend. I can't wait until she gets back. I need the daily routine of a regular diet, sleep, and workout groove.
My whoop strain score for the day was 17.1 (max is 21). That's typical for a day of trial. And more strain than any workout I ever get.
Welp. Since my wife is going to be gone...
Just had a full day custody trial that been years in the making. I've been living off coffee, adderrall (legally prescribed), and about 500 calories, and 3 hours sleep for a bit. Gonna take the rest of the week to get work and sleep caught up. My wife is going out of town this weekend. I can't wait until she gets back. I need the daily routine of a regular diet, sleep, and workout groove.
My whoop strain score for the day was 17.1 (max is 21). That's typical for a day of trial. And more strain than any workout I ever get.
Welp. Since my wife is going to be gone...
Last edited:
Speaking of veins… I got a very tight haircut over the summer and after a grueling leg day, I didn’t realize that I had Dr Mike Isreatel dome with brainiac veins all over it.
nasty. Haven’t got another haircut since
nasty. Haven’t got another haircut since
Crush a minimum of 4 daily at breakfast and usually another 2-4 hard boiled throughout the day. Every grocery run involves a purchase of 2-4 dozen. Worship eggs. Those 4 at breakfast are over 6oz ground beef and 8oz of rice. Trust me, I'm not dodging fat or calories.
For the smoothie just prefer liquid egg whites for a different protein source in that behemoth.
Okay cool, totally makes sense hearing the whole setup. Thanks for the info. I too, eat chicken eggs like it’s a second job.
The 15 dozen in a box at Sam’s is our go-to.
Jesus, your house must smell like a sulphur mine.
Che pootz
Che pootz
Been a month since injuring my calf and it is still not ready to go full out. Can do calf raises but not as deep or as many as in the past. It knots up a little when finished and haven't moved for a few minutes.
Also nursing left hand injury from wrist area to outer portion of palm (hammer fist area) from where a line drive (Pitching) hit. So, my workouts in recent weeks have been modified.
Last edited:
Use to do this back in the day after seeing the movie. Did not last long, could not really stomach it.
Last edited:
EeewUsed to do this back in the day after seeing the movie. Did not last long, could not really stomach it.
Had a UK college friend from Louisville up this weekend. Some booze and pizza can really derail/affect EVERYTHING. But, had a blast. Killed a bottle of EHT barrel strength. Several stogies, steaks, beers. Barolo. Wildcat championship football.
ZBiotics saved us both… we started pounding recklessly Friday night. Monster hangover. Queasy.
Saturday night, we went nuts. Drank even more. ZBiotics… popped up this morning at 5:45, went to gym.
ZBiotics saved us both… we started pounding recklessly Friday night. Monster hangover. Queasy.
Saturday night, we went nuts. Drank even more. ZBiotics… popped up this morning at 5:45, went to gym.
Yes. I start every workout with 10 minutes of a combo of Original Strength and stuff from Kadour Ziani's 7 Postures. Btw, I bought that guy's book and the Kindle edition only works on phones and ipads, not a kindle, which makes it kind of useless for me. I would only buy it again if I owned an ipad, which I don't.
However, the best thing I've gotten from it the importance of stretching your toes. This sounds stupid, I know, but it has been a life-changer for me. I have bum ankles and unlocking my toes has improved my ankle flexibility immeasurably.
This video may be helpful.
Can the FITYERO hive mind help me come up with the right macros for a diet I'm going to start this weekend? Here's context.
Work has been insane of late and my wife has been out of town visiting her brother this week, so I am well off my routine. I have not been lifting or even trying to maintain a diet -- mainly eating one big meal a day of as much lean protein, veggies, and rice as I can stuff down my gullet. In other words, I've taken about a 2 week break from my regular routine.
I have, however, committed to walking an hour every day and to making sure I average more than 10k steps per day in September (achieved), October, and November. I've managed to drop more than 5 pounds in the last week, most of which appears to be body fat. So that is cool and all but this would also be an absolutely stupid thing to continue. I plan to take the weekend to get grocery shopping and our version of meal prep done.
I'm going to try to continue cutting body fat between now and Thanksgiving. After Thanksgiving, I plan to focus on building strength and muscle mass for the rest of the year. I'm 5'10, 175, and 44 yo. When I had the BodPod thing done in August, they told me my "RMR" calories is 1923 per day.
I'm trying to maintain muscle mass while steadily taking off body fat. My thought would be to maintain a diet with daily average calories of around 2,250 and protein of at least 175 grams per day.
Thoughts? Especially from the bodybuilding crowd who has a much better knowledge of this subject than me.
Work has been insane of late and my wife has been out of town visiting her brother this week, so I am well off my routine. I have not been lifting or even trying to maintain a diet -- mainly eating one big meal a day of as much lean protein, veggies, and rice as I can stuff down my gullet. In other words, I've taken about a 2 week break from my regular routine.
I have, however, committed to walking an hour every day and to making sure I average more than 10k steps per day in September (achieved), October, and November. I've managed to drop more than 5 pounds in the last week, most of which appears to be body fat. So that is cool and all but this would also be an absolutely stupid thing to continue. I plan to take the weekend to get grocery shopping and our version of meal prep done.
I'm going to try to continue cutting body fat between now and Thanksgiving. After Thanksgiving, I plan to focus on building strength and muscle mass for the rest of the year. I'm 5'10, 175, and 44 yo. When I had the BodPod thing done in August, they told me my "RMR" calories is 1923 per day.
I'm trying to maintain muscle mass while steadily taking off body fat. My thought would be to maintain a diet with daily average calories of around 2,250 and protein of at least 175 grams per day.
Thoughts? Especially from the bodybuilding crowd who has a much better knowledge of this subject than me.
Min of 2500 Calories, 200g Prot, 200g Carbs. At your size 2200 would have to to be a deficit. If you're lower than that on intake slowly build up to it.
I started developing big toe issues on both sides and it took a couple years to calm it down. Reason #1 why I don't "trust the science" and doctors at their word(other than Covid, obvi). Went to a local podiatrist, she diagnosed hallux limitus, prescribed an anti inflammatory and $650 orthotic inserts. I asked about exercises or physical therapy to help with the issue, because it was affecting my gait, which causes problems all the way up the chain(ankles, knees, hips, back). She dismissed any PT and said the orthotics would help, but the damage was already done, and short of surgery in the future that was that.
So, like I do, I dove in and researched the sh*t out of it. Found a foot PT specialist group with online consultations. Met with them and got a regimen. Orthotics gone. I do the PT daily, consists of toe, foot, and ankle stretches. Pain has reduced greatly, mobility is way up, and it's not really an issue any longer.
Hank, we've discussed this before around how to add mass/strength and while I know you <3 your kettlebell routine, to accomplish that desired goal, you're going to have to add in more compound lifts.
Kettlebells are great, keep them in your bag and have 'a' day of kettlebell work. They're great for functional strength and hit a number of muscle groups you can't target with the big lifts. However, they have a ceiling in your stated objective.
And if you've been primarily lifting kettlebells, any addition of compound lifts will trigger gains in short order. The body always finds a plateau, so just changing your lifts to focus on compound, heavy, 6-8 rep range lifts will yield great results.
And when I say heavy, it's all relative. You don't have to be like Anth and bench press 345. Lift what's heavy to you, but under control and with in a 6-8 rep range, but with a rep or two in the tank.
My advice - 2 compound lifts per week, focusing on bench (can be barbell or dumbbell), squat (back squats, or squat motion like Bulgarians or goblet) and deadlifts (barbell or dumbbell). One kettlebell workout a week. Do that from now until Xmas and you will see strength gains as well as a change in the mirror.
Cosigning anth and Bonz, Hank. I know well how difficult it is to alter the routine when you're buried in trial/etc. but if you can get access to barbells and start working on that, that's the move. If getting to a gym isn't an option at the moment but you have the space and the funds...Black Friday is coming. Home gym nerdery ahead:
- If you're starting a home gym, this is what you "need" for a versatile but space-conscious set up:
- Titan has phenomenal sales fairly regularly. Keep your eyes on them for things like bars, benches, etc.
- If you want to add dumbbells at some point, get adjustable ones. It saves a ton of space and as long as you aren't throwing them on the floor like a douche, they last. We have the NUOBELL ones, they go 5-80 lbs and they're super smooth. They've been a dream for 2 years of use, no issues. They're expensive, but actually cheaper than if we had bought pairs of 5s - 80s. Link: https://smrtft.com/products/nuobell-80lb
- Obviously, husband and I splurged and went for a basement full of competition-grade equipment, but that's because a) both of us competed and we're snobs (lol) and b) I'm lame and it's my only hobby. I cannot emphasize enough how unnecessary it is to do this, it just was the move for us for a variety of reasons. A very simple setup can be put up for $1000 or less and result in excellent gains over the long haul. Especially for busy adults who can't make a gym work for whatever reason...home gym life is aces.
- If you're starting a home gym, this is what you "need" for a versatile but space-conscious set up:
- Rack. If you need space saving, there are wall-mounted varieties. I don't have this rack myself, but one of my strongest friends had it in her two bedroom apartment and loved it: https://repfitness.com/collections/.../wall-mount-fixed-rack?variant=51940164895086
- Safeties: https://repfitness.com/products/flip-down-safeties?variant=42353389600926
- 45# straight barbell: https://www.roguefitness.com/rogue-25mm-boneyard-bars (ALWAYS go to "Boneyard" "Scratch and Dent" "Blemish" sections to buy stuff like this, it's just cosmetic damage and it will save minimum $100/bar)
- Plates: pairs of 5#, 10#, 25#, and 4 45# plates. Go to Play It Again Sports or Facebook Marketplace for this.
- Adjustable bench: https://titan.fitness/products/performance-series-adjustable-bench
- Bands: https://titan.fitness/products/heavy-resistance-bands (get a pair of "micros," pair of "minis", pair of "monsters", and pair of "lights" and you're beyond set)
- Titan has phenomenal sales fairly regularly. Keep your eyes on them for things like bars, benches, etc.
- If you want to add dumbbells at some point, get adjustable ones. It saves a ton of space and as long as you aren't throwing them on the floor like a douche, they last. We have the NUOBELL ones, they go 5-80 lbs and they're super smooth. They've been a dream for 2 years of use, no issues. They're expensive, but actually cheaper than if we had bought pairs of 5s - 80s. Link: https://smrtft.com/products/nuobell-80lb
- Obviously, husband and I splurged and went for a basement full of competition-grade equipment, but that's because a) both of us competed and we're snobs (lol) and b) I'm lame and it's my only hobby. I cannot emphasize enough how unnecessary it is to do this, it just was the move for us for a variety of reasons. A very simple setup can be put up for $1000 or less and result in excellent gains over the long haul. Especially for busy adults who can't make a gym work for whatever reason...home gym life is aces.
Thanks! If I may indulge your expertise, I am committed to kettlebells as my exclusive weightlifting modality for a while. The reasons are boring and complicated but that is the most we are capable of consistently doing, so it is what it is. Done is better than perfect.
That said, I think there is a chance I may already be doing at least somewhat of you are recommending. Thoughts?
I'm light in the *** and I am regularly doing compound lifts with heavy (for me) double kettlebells. Three times per week, I do a kettlebell workout. I have two basic workouts. One is a single kettlebell focused workout that is improve technique and conditioning. The other IS compound movements. I usually do 3 to 5 rounds of double presses and 3 to 5 rounds of double front squats. Follow that up with heavy and long loaded carries.
I know the weights for those compound lifts don't sound like much but when you are cleaning the bells every time and you are constantly fighting to control them, it produces enough stimulus for me at least to see consistent muscle growth that I am satisfied with.
From Thanksgiving to New Year, I'm planning on doing only 2 kettlebell workouts per week but going really heavy with double bells (especially the double 70 lbs, which is HEAVY for me) and couple that with eating a ton. Plan to try to sleep a ton, too, if possible.
This is not immediately pertinent but eventually I would like to work up to Olympic lifting 3 times per week in a couple of years. I'm considering whether I want to worry about pullup performance and spending some time on the Olympic rings for upper body at some point but that's just a thought for another time.
Last edited: