Does anyone have a good way to determine a program of sorts even if it's just free weights/dumbbells? Like is there a way to 'max out' or determine it to plug in for weekly weights/load/reps etc? Figured I'd ask before I go down the rabbit hole.
Free Weights vs Machines vs Cables......
- Thread starter deadeyededric
- Start date
The Normandy Vegetables are my favorite, I usually burn through a bag of those in a week
You mean like a rep max calculator?
1RM Calculator: Calculate Your One-Rep Max to Optimize Your Training
Calculate one-rep max (1RM) for any exercise. Optimize your strength training by discovering the heaviest weight you can lift for a single repetition.
legionathletics.com
Those are the ones. Like $8? And the skinless tenders I get are like $20 and super cheap price/unit.
If you have a small space to workout, I have powerblock hand weights and they are great.
You mean like a rep max calculator?
1RM Calculator: Calculate Your One-Rep Max to Optimize Your Training
Calculate one-rep max (1RM) for any exercise. Optimize your strength training by discovering the heaviest weight you can lift for a single repetition.
Yeah that's a good one...is there a way to convert that to a weekly program?
Yeah, I think maybe they are 10 bucks now but it's super cheap compared to trying to buy it fresh. I like to get the whole chickens, I think they come 2 together, you can usually get two or three meals out of then and then I make broth after I'm done with it.
I'd say just figure out the lifts you want to do and make the conversions based on how many reps you'd like to do. You'll probably have to take a week and test your strength first to get a starting point. What are your fitness goals?
My goals are basically just tone/maintenance but doing the same weights every time starts to feel limited for sure.
That max converter should help actually if there's a general program out there that says "this %/reps/sets week 2" etc.
Whole chickens to cook or the rotisserie? The Costco rotisseries are damn delicious but they're stacked with sodium.
Yoga would really be beneficial for hamstrings and glutes. In a small town so have always just looked up videos online to learn some but a friend is starting a class for people of all ages and she’s only two years younger than me so I am anxious to see what I have been doing wrong. It has greatly improved my flexibility
Yeah, the rotisserie are good but I usually just buy the uncooked raw ones and make it myself.
I think this is correct. If you're not competing with a certain lift and are just looking to build functional strength free weights are great. When rehabbing an injury machines, straight bars, and the like will ease that transition back.
A bench, cheap squat rack, olympic bar and curl bar along with a small set of plates goes a long ways. Throw in a $10 PF membership and you get the best of both worlds.
once you start eating clean for a few days, your palate will change and you won't crave the bad foods as much. But here is the good news, if you are eating clean and dropping body fat, it is very important to insert a cheat day(after awhile) once a week where you eat those "bad" foods. The reason why is your body is always seeking balance, it will make adjustments to counter what your are doing. It is programed to survive, not look good from training and eating a clean diet. It will slow the metabolism down and output a different hormonal profile to hang on to the fat it thinks it needs survive. It will also use more muscle, your fastest metabolic tissue for energy. It will drop testosterone output and the fat burning hormone leptin. So when you do a cheat day, eating a bunch of calories of great tasting food, you are essentially tricking your body that everything is okay and it will respond by increasing the metabolism back up and increasing the fat burning hormone leptin. Not accounting for what your body will do is the reason why diets do not work long term. Anyone can lose weight in a multitude of ways, but never confuse weight loss with being healthy or optimizing metabolism, or having a healthy body composition (skinny fat)
I have started using powerblock adjustable dumbbells combined with rockcuff bloodflow restriction bands. It's very interesting science that phisical therapists have been usung for some years now.
You use 10-20% of what you normally lift but actually get better results. It significantly lowers injury risk too.
You use 10-20% of what you normally lift but actually get better results. It significantly lowers injury risk too.
Let's say you are in phase 1 of a lift(first 3 weeks) and you are doing 100lbs 3x10. Total load 3000 lbs. In phase 2 im going to try and hit 3000 lbs by doing 3x8. In phase 3 I'm going to try and do it doing 4x6. That's kind of how I like to do it.