2021 General Fitness thread

[lewdog]

Originally Posted by penguinz

Can you just push everything forward a day so you still have a rest day after?

Mon upper
Tues lower
Wed rest/abs/cardio
thurs upper
fri lower
sat hiit
sun off

Depending on how intense the lifting in in the HIIT class is you should be good keeping current schedule or pushing it a day.


Personally I have always preferred a push/pull vs upper lower if not just going with the bro workout.

Mon Chest, Shoulders, Triceps
Tues Back, biceps, traps
Wed Legs
Thur Chest, Shoulders, Triceps
Fri Back, biceps, traps
Sat/Sun Rest

If you went with something like that it would give you your sat for hiit and a rest day after.

Legs once a week is for pussies.

[ThaVirus]

Generally speaking, my forearms have never been a point of pride for my physique anyway.

I'd like to make a concerted effort to focus on forearms, abs, quads, hammies, glutes, and calves moving forward.

[penguinz]

Originally Posted by ThaVirus

Generally speaking, my forearms have never been a point of pride for my physique anyway.

I'd like to make a concerted effort to focus on forearms, abs, quads, hammies, glutes, and calves moving forward.

For many forearms and calves have to be over-trained to get any growth. They are both muscle groups that you can blast daily and be fine.

[ThaVirus]

Originally Posted by penguinz

For many forearms and calves have to be over-trained to get any growth. They are both muscle groups that you can blast daily and be fine.

I've actually seen a bit of growth in my calves lately by adding a run to/from the gym and focusing more on pausing at the top and bottom of each rep. I was definitely the guy who was bouncing the weight while doing calf raises and just wasn't aware that that wasn't doing much for the actual muscle.

I've got a long way to go, regardless. For years I neglected legs in favor of sexy arm and chest workouts and now I'm paying for it. I have the upper body of a 180 pound dude who's lifted consistently for years to go with the lower body of a 145 pounder who lifts occasionally.

[Buehler445]

Originally Posted by ThaVirus

I've actually seen a bit of growth in my calves lately by adding a run to/from the gym and focusing more on pausing at the top and bottom of each rep. I was definitely the guy who was bouncing the weight while doing calf raises and just wasn't aware that that wasn't doing much for the actual muscle.

I've got a long way to go, regardless. For years I neglected legs in favor of sexy arm and chest workouts and now I'm paying for it. I have the upper body of a 180 pound dude who's lifted consistently for years to go with the lower body of a 145 pounder who lifts occasionally.

If you do some sprints, that will help your calves as much as anything. At least it did for me, back when I could do it.

As far as grip, do some moonlighting at a mechanic or tire shop, you get paid to up your grip strength

A real low tech solution is to get a stick and tie a rope to a weight and roll the rope up and down. That will help the forearms.

Not unlike this, but you know, a stick and rope.

[ThaVirus]

Originally Posted by Buehler445

If you do some sprints, that will help your calves as much as anything. At least it did for me, back when I could do it.

As far as grip, do some moonlighting at a mechanic or tire shop, you get paid to up your grip strength

A real low tech solution is to get a stick and tie a rope to a weight and roll the rope up and down. That will help the forearms.

Not unlike this, but you know, a stick and rope.

I remember that contraption from our weight room in high school. Shit BURNS.

I love sprints myself but it's weird, and possibly suspicious, for a grown man to be running full speed on the side of the road to the gym lol and going to a track/field is just too inconvenient for me at this time.

[Titty Meat]

I'm a big fan of the upper lower split. I'd say I've seen tremendous results with it especially the past 3-4 months

[Titty Meat]

What's the advantage to a bro split? I feel like with the upper lower split you are hitting muscles 2X a week and gives you more flexibility if you miss a day it's easy to make it up.

[lewdog]

Originally Posted by Titty Meat

What's the advantage to a bro split? I feel like with the upper lower split you are hitting muscles 2X a week and gives you more flexibility if you miss a day it's easy to make it up.

There isn’t.

Muscle don’t need 7 days off before they’re hit again.

Don’t bro split unless it’s part of a reload plan for something like 2-4 weeks.

[penguinz]

For me I do better when I overload. Only working one group a day gives more energy and concentration during the session as well as adequate time for recovery.

[SupDock]

Originally Posted by penguinz

For me I do better when I overload. Only working one group a day gives more energy and concentration during the session as well as adequate time for recovery.

This is me as well. I try to hit the 20 set per week per group range and my gains have been good.

[mr. tegu]

I got the fitness reality squat rack power cage off Amazon about a month ago. I’ve been very pleased with it, especially for the price I got which was on sale for just $200. I haven’t done squats with a rack in a few years since we had kids and cancelled the gym memberships. I was just using 50 lbs dumbbells loaded on shoulders for squats which was never the most comfortable. Made up for it by doing various other leg workouts to isolate one leg but I’m excited to finally be getting some more weight on my legs.

[The Franchise]

So I've got a doctors appointment this Friday. Any recommendations for things to bring up when it comes to hormone therapy? I don't know if PCP's even care about that shit....or it's just a hard no when you bring it up or what.

[Shoes]

Originally Posted by The Franchise

So I've got a doctors appointment this Friday. Any recommendations for things to bring up when it comes to hormone therapy? I don't know if PCP's even care about that shit....or it's just a hard no when you bring it up or what.

I'm assuming you mean TRT therapy- I would mention classic low testosterone symptoms:

-Low sex drive.
-Erectile dysfunction.
-Decreased sense of well-being.
-Depressed mood.
-Difficulties with concentration and memory.
-Fatigue.
-Moodiness and irritability.

If you want to tank your testosterone before a blood test that is a different story but you can:

-Don't sleep prior to test
-Drink alcohol the night before
-Hour or so before test, consume a decent amount of sugar
-Exercise vigorously the day before (extra long run or heavy workout)