I recently started weightlifting and I’m really struggling with moving around and using the 45lbs barbells at my gym. I’m too weak so picking them up and lugging them around (ESPECIALLY for hip thrusts) is incredibly difficult because they’re so heavy. So it’s hard to set up for any of the exercises I’m doing. Does anyone have any advice?
There's a program/guide called Liftoff, made by Casey Johnston, that is for exactly this situation! How to get started with weightlifting when the 45 pound barbells are too heavy, but you know you eventually want to work up to using them to do compound lifts safely.
Form and learning proper bracing are both really important in weightlifting; starting with lower weights while you work on the form and build your strength will help you avoid injury. Trying to lift too much beyond what you're currently capable of right at the beginning risks injury - but learn form, and start with lower weights, and make sure you're eating enough to support building strength, and you'll make progress very quickly and be lugging those barbells around like it's nothing!
U/great-recognition-88
Seconding the Liftoff program! I’m completing it right now and it’s been awesome. She helps you build a solid lifting practice by starting with body weight or dumbbells then to barbell, increasing weight as you go.
I’d love a TDEE check! I’m always a little unsure of which activity level to choose on the calculator.
5’8”, 45yo, 165lbs
I’d like to lose 30 lbs total.
I started lifting (beginner) a couple of months ago. I go to the gym 3x a week. Sessions include a 20-30 min weight set (dumbbells for now, switching to barbell soon, increasing weight amt each time), 10-20 min rowing, 5 min stair master, stretching.
I walk 20-60 min a day. Sometimes bike for transport, mostly walk though. Sedentary wfh job.
I’ve been focusing more on healthy, daily habits plus getting into the lifting (which I love). I track all my calories with LoseIt.
The TDEE calculator puts me at 1730 calories a day, which means I should aim for 1230 to stay in a deficit, right?
I end up feeling pretty hungry on gym days, and it’s hard to stay under 1230…. but maybe I’m just adjusting to the deficit.
Does this calculation look right?
That is a huge deficit. Unless you have a strict deadline for weight loss (needing to make weight for a competition or test of some kind), I would strongly recommend a smaller deficit especially if you're lifting weights and I imagine you want to retain as much muscle as possible. Make sure that you're eating between .8 and 1 gram of protein per pound of bodyweight too. Will make you feel satiated and help you hang on to muscle. Slower weight loss tends to be more sustainable. I agree with other comments to start with moderately active and eat in a smaller deficit. To determine if this is right for you you need to weigh and track your food and weigh yourself for about two weeks before deciding to increase, maintain or lower calories. The calculator is just a tool to estimate. It doesn't know how much muscle you already have, your genetics, hormones, sleep, etc., which can all affect weight loss. Just a note, I wouldn't get too attached to the 135 number. You might be surprised at how different weights look on your body with more muscle.
Thank you! I think I mis-read some posts about TDEE, and took away that if you aren’t a serious athlete, you should select sedentary. Appreciate the correction here!
I’ve actually been weighing all my food and tracking for a couple of months, but just now focusing on a deficit. Protein has been a challenge for me- it was shocking how little protein I was eating before! I still need to increase it more, as I’m only at .4-.5 g per lb of body weight per day.
And I appreciate you mentioning to not be overly focused on 135 as a goal! I’ve been loving how I feel and how my body has changed with just the lifting and no deficit- I haven’t lost weight on the scale but I can see the changes. My goal has been to rebuild better eating and working out habits along with losing weight.
Thanks again!
It's definitely challenging to know where to start with TDEE and there isn't one size fits all advice because we are so different as individuals, so I think that you see the "start with sedentary" advice because generally people are less active than they might think they are, but of course that doesn't cover everyone. That's awesome that you're already in the habit of tracking and you're seeing non-weight related changes. You got this!
That makes sense- I can imagine it’s really easy to think “oh I’m really active” when you maybe are not!
Thanks again- I really appreciate your advice and learning that can eat more haha
Women should cut max 350, for hormones reasons.
Anyways tdee calc:
5 8" 165:
no activity 1700.
Light activity 1900.
medium activity about 2100.
I would choose 2000. Then cut 350 = 1650
Is it normal to be mostly feeling GMs & RDLs in my lower back? I know they target that muscle grp as well but I’m worried I’m hurting myself. I don’t really feel it in my hamstrings/glutes during the exercise itself.
I’m a beginner to weightlifting and I share the same experience when deadlifting/doing GMings. However, I get hella DOMS in my hammies from them, even though I barely felt them during the workout and definitely felt like my limiting factor that hit failure first was my back. And then my back feels nothing then next day while my near-debilitating hammy DOMS lasts for several days. So I wouldn’t worry about it, if your form is correct, they are definitely getting a workout, and so long as you’re not overdoing it and causing back pain during your workout, you should be fine.
You will be using your back w rdls w good form (shoulders back, core braced, weights CLOSE to the body the entire time ) but if you're worried - post a form check video.
Just wanted to return and say the specific cue of “weights CLOSE to the body” has been stuck in my mind all last week & today I made sure to focus on letting the bar slide right down my shins. This has made a world of difference, felt the exercise in my hams/glutes today during my reps and I’m sure I’ll feel it tomorrow. Back is feeling much better. Thanks for the help😊
I don’t know that it’s a problem, especially if your back is weaker than your glutes and hamstrings. You could post a form check (or send one to modmail) if you’re concerned.
Does anyone do the 3 day option for SBTD? I need to switch my lifting days from 4 to 3 and not sure if I should totally switch away from SBTD, or if it’s still a decent 3 day a week program.
Yes, the 3 day program has a lot of volume. Usually there are 5 groups of exercises instead of the usual 4 and while that doesn’t sound like a lot more, all of the accessory groups are supersets or giant sets. I actually had to switch from the 3 day for the current cycle because it was just way too much. I switched back to 3 day (doing express now) so I can spend time doing other sports, and it’s more than enough I think.
Finally got me a proper heart rate monitor, and I'm trying to put together a plan for improving my cardio fitness that's not the slapdash "go outside and move around and be sweaty for a while most days!" but I'm getting completely overwhelmed by all the advice out there.
* Do lots of zone 2, intervals won't help without a base!
* Do lots of intervals! LISS won't help without pushing yourself!
* Go as hard as you can for 30 minutes!
* Go as hard as you can for 60 minutes!
* Go as hard as you can for 4 minutes!
There seems to be some consensus here on what a good lifting plan looks like, what does a good cardio plan look like? What does progression look like?
Note, in case it matters: I'm walking, incline walking, rucking, hiking, and occasionally rowing. I can't do anything too high-impact like running, and swimming totally messed up my shoulder.
There are a lot of running or cycling training plans that you could adapt for your activities. However I think first you probably need to more clearly define what your goals are
Whose advice would you be willing to follow then? There is never going to be consensus. Even for lifting there is not consensus. There is a lot of contradictory advice within the lifting community. I think the best thing that you can do would be just to try out one approach, and see how it works for you. Any approach is going to improve your fitness level over time as long as you're increasing volume/intensity/etc over time.
What do you want to improve your cardio for?
A sport?
An activity?
More stamina lifting?
General health?
Something else?
It really depends on what you like to do and will do regularly because consistency is key. Since I have no idea what you like or what your goal is, I asked [Perplexity.AI](https://perplexity.ai) to give you 5 example programs for general cardio fitness.
——————
Perplexity Response:
I'd be happy to provide you with 5 suggestions to build a solid cardio base. Each suggestion includes different example activities and programs to help you get started and maintain variety in your routine.
## 1. Progressive Jogging/Running Program
Start with a walk-run program and gradually increase your running time:
- Week 1-2: Alternate 1 minute of jogging with 2 minutes of walking for 20 minutes
- Week 3-4: Alternate 2 minutes of jogging with 1 minute of walking for 25 minutes
- Week 5-6: Jog continuously for 20 minutes
- Week 7-8: Increase jogging time to 30 minutes
Aim for 3-4 sessions per week, allowing rest days in between.
## 2. Cycling Intervals
Incorporate cycling intervals to boost cardiovascular fitness:
- Warm-up: 5-10 minutes of easy cycling
- Main set: 10 rounds of 1 minute high intensity, 1 minute low intensity
- Cool-down: 5-10 minutes of easy cycling
Perform this workout 2-3 times a week, either outdoors or on a stationary bike.
## 3. Swimming Endurance Builder
Swimming is an excellent low-impact cardio option:
- Week 1-2: Swim continuously for 10 minutes, rest 2 minutes, repeat 2 times
- Week 3-4: Swim continuously for 15 minutes, rest 2 minutes, repeat 2 times
- Week 5-6: Swim continuously for 20 minutes
- Week 7-8: Swim continuously for 30 minutes
Aim for 2-3 sessions per week, focusing on proper technique and breathing.
## 4. HIIT (High-Intensity Interval Training) Circuit
HIIT workouts efficiently improve cardiovascular fitness:
- Warm-up: 5 minutes of light cardio
- Circuit: Perform each exercise for 40 seconds, rest for 20 seconds
1. Jumping jacks
2. Mountain climbers
3. Burpees
4. High knees
5. Squat jumps
- Repeat the circuit 3-4 times
- Cool-down: 5 minutes of light cardio and stretching
Perform this HIIT workout 2-3 times a week with rest days in between.
## 5. Cross-Training Program
Combine different cardio activities to prevent boredom and work different muscle groups:
- Monday: 30-minute brisk walk or light jog
- Wednesday: 20-minute cycling intervals
- Friday: 30-minute swimming session
- Saturday: 20-minute rowing machine workout or HIIT circuit
Adjust intensity and duration based on your fitness level, and gradually increase as you build endurance.
Remember to always warm up before your workouts and cool down afterward. Stay hydrated and listen to your body, allowing for proper rest and recovery. As you progress, you can increase the duration and intensity of these activities to continue challenging your cardiovascular system.
I want to improve my ability to hike and age well.
As mentioned, I'm unable to run, jump, or swim, so none of the programs listed will work for me, but I appreciate your trying.
Those were just examples to show you what you can get with and AI. I suggest you go over to the Perplexity site I linked and have a conversation to get the program you like.
Again, I'm not looking for a program. I'm looking for valid information, verified by more experienced human beings than me, about what makes an effective program for promoting cardiovascular fitness for hiking and long-term heart health.
While I'm sure it has its uses, I'm uninterested in AI suggestions, given that I can't determine the validity of whatever source material it's been trained on.
What are some good (flavored) protein powders that aren’t too sweet and still taste good on their own? I’ve been drinking ON’s Vanilla Ice Cream and it’s good but it’s getting to be too sweet for me
I’ve been doing one of the following:
1 serv Vital proteins Collagen peptides chocolate flavor mixed with 1 serv myprotein whey forward decadent chocolate brownie in water - sweet and chocolatey but pretty balanced when mixed together. If I have this it’s usually in the morning instead of breakfast
Or
1 serv My protein clear whey (I’ve tried strawberry and strawberry kiwi) mixed with more water than prescribed to water it down to a more Gatorade consistency for after workouts
Promix is my favorite. Mild sweetness and very minimal ingredients.
Also, they come in velcro top bags which uses so much less plastic than those big plastic tubs.
i love atp lab’s vanilla and chocolate whey protein powders! the chocolate flavor is my fav. i think they also have a berry flavored one that’s protein isolate
Hi ladies! I am happy with my current workout regime besides the leg portion of it. I currently do pistol squats and use the leg press at the gym (also for calf raises). In the past, I used to do RDLs but for whatever reason, I never got the complete hang of the movement. Consulting a trainer didn't help either, as they would say my form was fine. Maybe it's just a mental block thing.
Regarding barbell squats, I hated the feeling of the barbell on my back. The cushion didn't help either, as the barbell would get too wobbly. I tried revisiting these two exercises recently, but I just couldn't stick to doing them. Hence this post.
Does anyone have any recommendations what to add to my leg routine? I am especially looking for some exercises that will help target the muscles I am not targeting as much due to skipping the bb squat. Thanks!
If you don’t like RDLs, you could try a trap bar deadlift to hit those muscles without the instability of RDLs. I find the trap bar limits the range of motion of the exercise naturally, is more stable, and still allows loading a good amount of weight.
Try some variation of the squats like Bulgarians, lunges or even step ups.
For deadlifts you could try doing them single leg to see if that works for you. If not, you could try good mornings!
goblet squats, bulgarian split squats (these are killer), leg curls, leg extensions, glute focused back hyperextensions, deadlifts
edit: spelling mistake
Unless you have a particular reason that you need grip strength without your thumb (climbing comes to mind) then include your thumb as that’s what most people will use with just about everything they do.
Wrists extension dumbell and pronation/supination with an half dumbell, are better for tennis elbow.
Grip strenght during dumbells exs can be enough, if else you can do deadhang or better: scapula pullups.
Work on exercises form, too.
I m talking about grip form.
Then I’ll suggest you get a [Theraband and do these exercises](https://youtu.be/D4yT2B9Qhfo). It will strengthen your forearm in the right way to both treat and prevent tennis elbow.
Add [banded finger extensions](https://youtube.com/shorts/qg5AjgAzuvY) and you should be all set.
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I recently started weightlifting and I’m really struggling with moving around and using the 45lbs barbells at my gym. I’m too weak so picking them up and lugging them around (ESPECIALLY for hip thrusts) is incredibly difficult because they’re so heavy. So it’s hard to set up for any of the exercises I’m doing. Does anyone have any advice?
There's a program/guide called Liftoff, made by Casey Johnston, that is for exactly this situation! How to get started with weightlifting when the 45 pound barbells are too heavy, but you know you eventually want to work up to using them to do compound lifts safely. Form and learning proper bracing are both really important in weightlifting; starting with lower weights while you work on the form and build your strength will help you avoid injury. Trying to lift too much beyond what you're currently capable of right at the beginning risks injury - but learn form, and start with lower weights, and make sure you're eating enough to support building strength, and you'll make progress very quickly and be lugging those barbells around like it's nothing!
U/great-recognition-88 Seconding the Liftoff program! I’m completing it right now and it’s been awesome. She helps you build a solid lifting practice by starting with body weight or dumbbells then to barbell, increasing weight as you go.
I’d love a TDEE check! I’m always a little unsure of which activity level to choose on the calculator. 5’8”, 45yo, 165lbs I’d like to lose 30 lbs total. I started lifting (beginner) a couple of months ago. I go to the gym 3x a week. Sessions include a 20-30 min weight set (dumbbells for now, switching to barbell soon, increasing weight amt each time), 10-20 min rowing, 5 min stair master, stretching. I walk 20-60 min a day. Sometimes bike for transport, mostly walk though. Sedentary wfh job. I’ve been focusing more on healthy, daily habits plus getting into the lifting (which I love). I track all my calories with LoseIt. The TDEE calculator puts me at 1730 calories a day, which means I should aim for 1230 to stay in a deficit, right? I end up feeling pretty hungry on gym days, and it’s hard to stay under 1230…. but maybe I’m just adjusting to the deficit. Does this calculation look right?
That is a huge deficit. Unless you have a strict deadline for weight loss (needing to make weight for a competition or test of some kind), I would strongly recommend a smaller deficit especially if you're lifting weights and I imagine you want to retain as much muscle as possible. Make sure that you're eating between .8 and 1 gram of protein per pound of bodyweight too. Will make you feel satiated and help you hang on to muscle. Slower weight loss tends to be more sustainable. I agree with other comments to start with moderately active and eat in a smaller deficit. To determine if this is right for you you need to weigh and track your food and weigh yourself for about two weeks before deciding to increase, maintain or lower calories. The calculator is just a tool to estimate. It doesn't know how much muscle you already have, your genetics, hormones, sleep, etc., which can all affect weight loss. Just a note, I wouldn't get too attached to the 135 number. You might be surprised at how different weights look on your body with more muscle.
Thank you! I think I mis-read some posts about TDEE, and took away that if you aren’t a serious athlete, you should select sedentary. Appreciate the correction here! I’ve actually been weighing all my food and tracking for a couple of months, but just now focusing on a deficit. Protein has been a challenge for me- it was shocking how little protein I was eating before! I still need to increase it more, as I’m only at .4-.5 g per lb of body weight per day. And I appreciate you mentioning to not be overly focused on 135 as a goal! I’ve been loving how I feel and how my body has changed with just the lifting and no deficit- I haven’t lost weight on the scale but I can see the changes. My goal has been to rebuild better eating and working out habits along with losing weight. Thanks again!
It's definitely challenging to know where to start with TDEE and there isn't one size fits all advice because we are so different as individuals, so I think that you see the "start with sedentary" advice because generally people are less active than they might think they are, but of course that doesn't cover everyone. That's awesome that you're already in the habit of tracking and you're seeing non-weight related changes. You got this!
That makes sense- I can imagine it’s really easy to think “oh I’m really active” when you maybe are not! Thanks again- I really appreciate your advice and learning that can eat more haha
Women should cut max 350, for hormones reasons. Anyways tdee calc: 5 8" 165: no activity 1700. Light activity 1900. medium activity about 2100. I would choose 2000. Then cut 350 = 1650
I would choose "moderate" for the activity level. That should give you a more reasonable calorie target!
Thanks- I’ll try that. That gives me an addtl 500 calories, which is amazing
You're welcome!
Is it normal to be mostly feeling GMs & RDLs in my lower back? I know they target that muscle grp as well but I’m worried I’m hurting myself. I don’t really feel it in my hamstrings/glutes during the exercise itself.
I’m a beginner to weightlifting and I share the same experience when deadlifting/doing GMings. However, I get hella DOMS in my hammies from them, even though I barely felt them during the workout and definitely felt like my limiting factor that hit failure first was my back. And then my back feels nothing then next day while my near-debilitating hammy DOMS lasts for several days. So I wouldn’t worry about it, if your form is correct, they are definitely getting a workout, and so long as you’re not overdoing it and causing back pain during your workout, you should be fine.
Form check, reduce weight, focus on form
You will be using your back w rdls w good form (shoulders back, core braced, weights CLOSE to the body the entire time ) but if you're worried - post a form check video.
Just wanted to return and say the specific cue of “weights CLOSE to the body” has been stuck in my mind all last week & today I made sure to focus on letting the bar slide right down my shins. This has made a world of difference, felt the exercise in my hams/glutes today during my reps and I’m sure I’ll feel it tomorrow. Back is feeling much better. Thanks for the help😊
Not bracing the core was my guess, if they’re only really feeling it in their back and not their legs or glutes at all.
I don’t know that it’s a problem, especially if your back is weaker than your glutes and hamstrings. You could post a form check (or send one to modmail) if you’re concerned.
Does anyone do the 3 day option for SBTD? I need to switch my lifting days from 4 to 3 and not sure if I should totally switch away from SBTD, or if it’s still a decent 3 day a week program.
Yes, the 3 day program has a lot of volume. Usually there are 5 groups of exercises instead of the usual 4 and while that doesn’t sound like a lot more, all of the accessory groups are supersets or giant sets. I actually had to switch from the 3 day for the current cycle because it was just way too much. I switched back to 3 day (doing express now) so I can spend time doing other sports, and it’s more than enough I think.
Thanks! I feel like I’ve done a 4 day lifting schedule for so many years it feels so strange to switch but it sounds like it should be good
Finally got me a proper heart rate monitor, and I'm trying to put together a plan for improving my cardio fitness that's not the slapdash "go outside and move around and be sweaty for a while most days!" but I'm getting completely overwhelmed by all the advice out there. * Do lots of zone 2, intervals won't help without a base! * Do lots of intervals! LISS won't help without pushing yourself! * Go as hard as you can for 30 minutes! * Go as hard as you can for 60 minutes! * Go as hard as you can for 4 minutes! There seems to be some consensus here on what a good lifting plan looks like, what does a good cardio plan look like? What does progression look like? Note, in case it matters: I'm walking, incline walking, rucking, hiking, and occasionally rowing. I can't do anything too high-impact like running, and swimming totally messed up my shoulder.
There are a lot of running or cycling training plans that you could adapt for your activities. However I think first you probably need to more clearly define what your goals are
I want to get up mountains more easily. But even the resources for hikers say completely contradictory things, or I'd just be following their advice.
Whose advice would you be willing to follow then? There is never going to be consensus. Even for lifting there is not consensus. There is a lot of contradictory advice within the lifting community. I think the best thing that you can do would be just to try out one approach, and see how it works for you. Any approach is going to improve your fitness level over time as long as you're increasing volume/intensity/etc over time.
What do you want to improve your cardio for? A sport? An activity? More stamina lifting? General health? Something else? It really depends on what you like to do and will do regularly because consistency is key. Since I have no idea what you like or what your goal is, I asked [Perplexity.AI](https://perplexity.ai) to give you 5 example programs for general cardio fitness. —————— Perplexity Response: I'd be happy to provide you with 5 suggestions to build a solid cardio base. Each suggestion includes different example activities and programs to help you get started and maintain variety in your routine. ## 1. Progressive Jogging/Running Program Start with a walk-run program and gradually increase your running time: - Week 1-2: Alternate 1 minute of jogging with 2 minutes of walking for 20 minutes - Week 3-4: Alternate 2 minutes of jogging with 1 minute of walking for 25 minutes - Week 5-6: Jog continuously for 20 minutes - Week 7-8: Increase jogging time to 30 minutes Aim for 3-4 sessions per week, allowing rest days in between. ## 2. Cycling Intervals Incorporate cycling intervals to boost cardiovascular fitness: - Warm-up: 5-10 minutes of easy cycling - Main set: 10 rounds of 1 minute high intensity, 1 minute low intensity - Cool-down: 5-10 minutes of easy cycling Perform this workout 2-3 times a week, either outdoors or on a stationary bike. ## 3. Swimming Endurance Builder Swimming is an excellent low-impact cardio option: - Week 1-2: Swim continuously for 10 minutes, rest 2 minutes, repeat 2 times - Week 3-4: Swim continuously for 15 minutes, rest 2 minutes, repeat 2 times - Week 5-6: Swim continuously for 20 minutes - Week 7-8: Swim continuously for 30 minutes Aim for 2-3 sessions per week, focusing on proper technique and breathing. ## 4. HIIT (High-Intensity Interval Training) Circuit HIIT workouts efficiently improve cardiovascular fitness: - Warm-up: 5 minutes of light cardio - Circuit: Perform each exercise for 40 seconds, rest for 20 seconds 1. Jumping jacks 2. Mountain climbers 3. Burpees 4. High knees 5. Squat jumps - Repeat the circuit 3-4 times - Cool-down: 5 minutes of light cardio and stretching Perform this HIIT workout 2-3 times a week with rest days in between. ## 5. Cross-Training Program Combine different cardio activities to prevent boredom and work different muscle groups: - Monday: 30-minute brisk walk or light jog - Wednesday: 20-minute cycling intervals - Friday: 30-minute swimming session - Saturday: 20-minute rowing machine workout or HIIT circuit Adjust intensity and duration based on your fitness level, and gradually increase as you build endurance. Remember to always warm up before your workouts and cool down afterward. Stay hydrated and listen to your body, allowing for proper rest and recovery. As you progress, you can increase the duration and intensity of these activities to continue challenging your cardiovascular system.
I want to improve my ability to hike and age well. As mentioned, I'm unable to run, jump, or swim, so none of the programs listed will work for me, but I appreciate your trying.
Those were just examples to show you what you can get with and AI. I suggest you go over to the Perplexity site I linked and have a conversation to get the program you like.
Again, I'm not looking for a program. I'm looking for valid information, verified by more experienced human beings than me, about what makes an effective program for promoting cardiovascular fitness for hiking and long-term heart health. While I'm sure it has its uses, I'm uninterested in AI suggestions, given that I can't determine the validity of whatever source material it's been trained on.
That’s fair and quite Interesting. How do you validate the source material that people have been trained on?
What are some good (flavored) protein powders that aren’t too sweet and still taste good on their own? I’ve been drinking ON’s Vanilla Ice Cream and it’s good but it’s getting to be too sweet for me
I also buy unsweetened, and use it to cut the sweetened stuff to a tolerable ratio.
ON Double Rich Chocolate doesn't have any added sweeteners
Are you sure? I see sweeteners in the labels online.
Sorry you are right - it does contain accesulfame potassium. Most of the ON flavors also contain sucralose, but double rich chocolate does not.
It says sucralose on the labels I found on the net. But maybe it's a regional difference (I'm in Europe) or the labels are wrong.
interesting - it looks like the Europe and US formulations are different - good to know!
I’ve been doing one of the following: 1 serv Vital proteins Collagen peptides chocolate flavor mixed with 1 serv myprotein whey forward decadent chocolate brownie in water - sweet and chocolatey but pretty balanced when mixed together. If I have this it’s usually in the morning instead of breakfast Or 1 serv My protein clear whey (I’ve tried strawberry and strawberry kiwi) mixed with more water than prescribed to water it down to a more Gatorade consistency for after workouts
Promix is my favorite. Mild sweetness and very minimal ingredients. Also, they come in velcro top bags which uses so much less plastic than those big plastic tubs.
i love atp lab’s vanilla and chocolate whey protein powders! the chocolate flavor is my fav. i think they also have a berry flavored one that’s protein isolate
Hi ladies! I am happy with my current workout regime besides the leg portion of it. I currently do pistol squats and use the leg press at the gym (also for calf raises). In the past, I used to do RDLs but for whatever reason, I never got the complete hang of the movement. Consulting a trainer didn't help either, as they would say my form was fine. Maybe it's just a mental block thing. Regarding barbell squats, I hated the feeling of the barbell on my back. The cushion didn't help either, as the barbell would get too wobbly. I tried revisiting these two exercises recently, but I just couldn't stick to doing them. Hence this post. Does anyone have any recommendations what to add to my leg routine? I am especially looking for some exercises that will help target the muscles I am not targeting as much due to skipping the bb squat. Thanks!
If you don’t like RDLs, you could try a trap bar deadlift to hit those muscles without the instability of RDLs. I find the trap bar limits the range of motion of the exercise naturally, is more stable, and still allows loading a good amount of weight.
Try some variation of the squats like Bulgarians, lunges or even step ups. For deadlifts you could try doing them single leg to see if that works for you. If not, you could try good mornings!
Thank you!!
goblet squats, bulgarian split squats (these are killer), leg curls, leg extensions, glute focused back hyperextensions, deadlifts edit: spelling mistake
Thank you!!
You might try goblet squats or deadlifts. Or glute-focused back extensions.
Thank you!
For grip strength, should dead hangs and farmer carries use a thumbless grip or a thumbful grip?
Unless you have a particular reason that you need grip strength without your thumb (climbing comes to mind) then include your thumb as that’s what most people will use with just about everything they do.
I’m prone to tennis elbow so I want to increase my grip strength and forearm strength but I’m afraid of using my thumbs lol
Wrists extension dumbell and pronation/supination with an half dumbell, are better for tennis elbow. Grip strenght during dumbells exs can be enough, if else you can do deadhang or better: scapula pullups. Work on exercises form, too. I m talking about grip form.
Then I’ll suggest you get a [Theraband and do these exercises](https://youtu.be/D4yT2B9Qhfo). It will strengthen your forearm in the right way to both treat and prevent tennis elbow. Add [banded finger extensions](https://youtube.com/shorts/qg5AjgAzuvY) and you should be all set.
Super helpful—thanks!
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