Arkk's Weight Lifting / Fitness Thread

Quick question: I ride an reclining exercise bike 6 days a week, is that enough to give my calves a good workout or should I do some calf raises to supplement?

for that matter, is that enough to give my entire lower body a good workout? My legs are usually worn out afterwards so I think I’m getting enough use out of the muscles

Youre feeling more muscle fatigue than you are feeling muscle growth. Lifting tears your muscles and causes growth. Youre getting a good cardio workout but as for muscle building no. Look at pro cyclists, they dont even have jacked legs.

Animosity said:

Youre feeling more muscle fatigue than you are feeling muscle growth. Lifting tears your muscles and causes growth. Youre getting a good cardio workout but as for muscle building no. Look at pro cyclists, they dont even have jacked legs.

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Depends which form of cycling they do

I don't know if there is a thread for physical therapy but I'm getting very annoyed with shit going on with my body.

Essentially I broke my my fibula, fractured my Tibia dislocated my ankle and broke/fractured a back rib.

Now from sitting and laying for 3+weeks now my entire lower back is in crazy amount of pain more than anything.

Will getting a massage gun or anything help? I hang do any exercises lower or upper pretty much

Yoga. Need to strech those muscles and get them working again.

You could buy a stationary bike off Craigslists for $100

We already have a couple bikes we really like, so we just wanted something to use them indoors in the winter. We have this:


It's fantastic and I recommend it to anyone looking for an indoor trainer without spending a huge amount of money.
- It's pretty quiet. It makes noise, but not much. We can watch TV while using it without cranking up the volume. We have it in our basement directly under the baby's room and it's never caused him to even stir.
- It's portable. We don't have a ton of space, so it's great that this can be collapsed down and shoved against the wall when we want to use the room for other things. It takes about 30 seconds to pop the bike off and collapse it down. Setting it back up is just as easy.

Blitz said:

Look up McKenzie Method workouts and stretches for your lower back. They actually help. Just laying on your stomach and propping yourself on your elbows, and arching your head and back up just a bit really helps to move discs into better position.

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Will look into it

Penalty

Ask here about muscle gain, not the cuck weight loss thread

Any advice for putting on muscle? I went from 220lbs of a fat pos to 150lbs in the last year. 6ft for reference. I thought I'd be happy once I got skinny but in reality in a bony skeleton who is weak as shit. So.. time to hit the weights I guess.


2400 as a TDEE for 150lbs and 6ft is not that high. As a comparison, at 5'11 and 155-165lbs, working out 5x a week and doing 15k steps a day my TDEE is probably around 3k-3200

Since the start of this year I've gone from dieting to photoshoot levels of body fat to increasing calories with the aim of getting stronger and adding muscle. I started at 2400 and have increased week on week to 2700 and I'm still not gaining weight - so far the only weight gain has been glycogen/water weight, and that's by dropping down to 4 workouts a week and only aiming for 10k steps a day (some days do 8k, some days do 12k+) but I don't beat myself up over not hitting 10k.

If you want to gain muscle, in order of importance, you need calories, protein, carbs and you need a good program with the aim of progressive overload. I'm using Lyle Mcdonalds generic bulking routine.

My macros are 190g protein, 292g carbs and 90g of fat, but I will keep increasing until I hit the desired rate of weight gain per week.

Also, you will gain body fat at the same time as muscle. Trying to eke out the smallest calorie surplus in order to minimise fat gain is only going to slow your progress down. The key is to increase cals to aim for 1%-1.5% of body weight per month.

If you are uber skinny with little body fat then you can be fairly aggressive from the start.

I remember looking at beginner weightlifting programs and the synthesis I took from them is squat every minute of every day of your life until the sun burns to a husk.

About a year and a half later my OHP is at 140 and my squats are at 490, send prayers

So if the gym you went to encouraged you to wipe down equipment after use, would you do it for this?


I usually do but today I didn’t and someone went out of their way to ask me to come back and do it

if the only contact points of equipment are hands and knees, I don’t see why it’s a big deal: can’t remember the last time I saw someone go out of their way to wipe down dumbbells or a bar bell or handles on a pulley system

I'd only wipe it down if I did it late in my workout and dripped sweat on it. But I also wouldn't go Karen on someone who didn't

I usually wipe down most the time weather it’s sweaty or not. It annoys me if some sweat fat hog doesn’t wipe down but I’ll never comment on it. I’d tell that loser to shut up.

TheNozz said:

So if the gym you went to encouraged you to wipe down equipment after use, would you do it for this?

View attachment 395976
I usually do but today I didn’t and someone went out of their way to ask me to come back and do it

if the only contact points of equipment are hands and knees, I don’t see why it’s a big deal: can’t remember the last time I saw someone go out of their way to wipe down dumbbells or a bar bell or handles on a pulley system

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Probably just to shame you for having to use the counterweight