thread of getting sw0le

And no, it's definitely` not diet-related; I've been eating carbs like a motherfucker :(

get some sleep!

does anyone else here find front squats considerably harder than back squats? the form seems trickier to get right, and my wrists in particular are seemingly impossible to contort into the right puhzish --- they kill after a single set. i'd be inclined to just say fuck front squats forever and only do back squats but everything i've read would suggest that fronts have more applicability to the kinds of activities i lift weights to support

it's all about the flexibility in the front rack position. It takes time and work to feel comfortable with it and honestly some people will always struggle to some degree. The benefits from it are significant imo as far as full body workout and core strengthening.

oh i have thoughtz on the front squat

yes it's awful. my back squat is not so hot either, but after yanking the same spot in my back for mysterious reasons, i thought i'd try the FS as it's more upright. i've been trying it for a few months? i only squat once a week now.

i absolutely can't get my forearm and wrist to do the classic hand position, so i do the crossover one. i can find a youtube of a trainer saying that's fine, if you'd like

the weights i'm dealing with are barely more than half of what i could do on the back squat. which is... humbling. it def takes some thought to get the descent right -- breaking with the knees, sinking back into it, feels very different.

weirdly i haven't hit a point where it's "hard" as in the stand-up is a strain, but i've def hit a point where the weight runs against some hard limit on my lower core flexibility and the descent just locks up. like everything is fine but at a certain point i can't get my low back+hips+knees to bend in concert under a load. i have to "pull" hard to get all the way down. it's the weirdest thing.

sounds sorta similar to my experience. and yeah, a vid saying that the crossover is fine would be appreciated --- i've tried it that way and feel like a herb

xps One thing I've been doing that I find helps with squat form is either on off days or as a warmup to just do a set or two of bodyweight squats with a lightweight bar raised over my head, trying to keep my shoulders back, lats squeezed, back straight as much as possible. Sometimes I also do this onto a low plyo-type box.

Haven't tried front squats yet.

xp for me i'm working on my front squat to complement my cleans so i've never tried crossover style. i would see no reason why crossover wouldnt help from a strength perspective though.

i think the impt thing is to keep your elbows high? yanking my hands and fingers back seems to have the opposite effect, for me...

Yep elbows high helps keep everything in line otherwise you're fighting to keep your heals down.

try some overhead squats if you really want to challenge your flexibility and core strength.

buddy i don't!!

lol

yeah i can't hold a front rack for very long. i'd blame my gorilla arms but i think other people can do it. but it's like my forearms literally wont' go there sometimes.

How often do you guys find yourselves not able to do your prior weight on a given day? I had to take 20lbs off my deadlift and 10 off my pull downs today and still had trouble. I think I may have not eaten enough and be a little under slept over the last week.

that happens for me too. Some days you just don't have it at all and it could be a combination of factors ime. If i'm not feeling it I take the weight down and work on completing solid reps or spend more time on mobility/flexibility stuff.

A dude was box-jumping onto this today:
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He was an average height/build guy. I'm 5'9" and the top of it was about at my belly-button.

say goodbye to your ankles. shit's dangerous. but i'm not big on crossfit.

love the holidays. just eat a lot and get more sw0le

feel like w athletic performance its always kinda a crapshoot like some dats u run fast others not so much

Was able to really get low in my squats Monday for the first time, like something clicked and all the muscles worked together right. I think doing stability board work may have helped. Felt really good and my legs felt awesome after.

My bench press feels weirdly stuck though for like the last month, even as dips have gotten easier and I've added weight to my dumbbell presses. Maybe a breakthrough will come

hi everyone, I have a question or two:

my goal is to maybe lose a smidge of belly fat but maybe not even, but more so just get a bit of definition in my arms and chest and maybe belly, not even a ton of mass though. I am also not ready to join a gym or invest a ton of $$$ or time

my thoughts are to buy a pull-up bar and do that and push-ups and crunches a few times a week? or maybe every day for like 20 min?

advice?

Definition = fat loss. Calorie restriction plus bodyweight stuff would probably suit you, but if you do join a gym don't worry about bulk - it takes massive amounts of work to gain a 'ton of mass.'

I am not at all interested in getting **big** but I would not mind being lean and svelte and toned

boxing classes imo

bodyweight squats, or like burpees and mountain climbers if you really wanna get moving / your heart going? crunches are cool but reverse crunches are better imo, why not do both lol

it might be a little more involved because it's a good idea to take a few classes to get going but by far the best thing i do for "definition" is yoga stuff for like 15-20 minutes some mornings. all you need is a mat and like 10' x 5'. when you're in downward facing dog (engage your lats without doing pull-ups!) and you extend a leg up and back? serious butt action. holding plank a few times? abs. boat position? lower abs. bridge pose? omg lower back. chair pose? quads. i go slow and extend like crazy, breathe a lot and i'm whole-body sw0le and sweaty before breakfast with no weights or pull-up bars. i mean pull-up bars are great too you should get one. plus there's the stretching, breathing, it's all around good for you and you definitely get "more of a body" from it.

xp boxing classes would work too

also it's ok to not join a gym, gym culture can be such a drag. 50-100 bucks for a few power yoga classes or the like would be a good way to go about what it sounds like your goals are, i think.

i'm drinking coffee rn but i just have to say, bridge pose is the most wonderful thing in the world. it's about your lower back, and your ass (what isn't), but it's also about opening your heart and just sending your upper body into hyperspace <3

Stevie: You might get some mileage out of the FAQ at Reddit's body weight fitness sub: https://www.reddit.com/r/bodyweightfitness/wiki/faq
Note that I have NOT followed this myself, and don't know if it's easy to adapt to the sort of regiment you have in mind.
A co-worker did something like this and it's worked out really well. I'm not sure if he followed the exact program or some variation, but I do know that the only equipment he has is a pull-up bar.

join a gym and get sw0le its the only way

sry steve its the law

fuck you I won't do what you tell me

oh u think u have freedom... yeah right

http://i164.photobucket.com/albums/u16/gregg1971/nonono.gif

skinny arms on that emoticon must not be paying monthly membership fee 4 a gym

i joined a gym today at $300 for the year, i am the bourgeois

That doesn't seem expensive at all. That's like 25/month

no, i agree it's ridic cheap. it's also a crowded, single floor gym with minimal equipment. happens to be a block away though, so no real excuses except old tired lazy.

Missed an entire week of workouts thanks to holiday travel :(

Get a couple resistance bands - easy to pack. Do circuits of those and body weight exercises. You can also mix in the nytimes 7-minute workout, which I find pretty effective if repeated a couple times through and/or mixed with other things.

its ok to miss a week sometimes

Been thinking about switching from a Leg-Chest-Back rotation to an A/B rotation, which might make more sense given my schedule (since work has made it harder for me to have 3 lifting days every week, it'd make sure I hit every muscle group regularly).

Was thinking of sort of combining the legs/chest stuff into one day and then doing back and abs on the other -- does this make sense? I also thought it might have the added benefit of being able to move from exercise to exercise more quickly by alternating muscle groups within a workout.

I guess it would look something like:

A: barbell squat, bench press, weighted lunges (or step-ups), dips, incline dumbbell press, machine front squat, cable crossover, calf raises
B: Deadlifts, pulldowns, cable rows, some fourth back exercise (dumbbell rows, delt fly, etc.), and a circuit of ab exercises (usually some combo of plank, side plank, leg raises, russian twists with medicine ball, etc.). Maybe would also do my stability platform stuff on this day if time.

i bought a jump rope

https://giant.gfycat.com/JadedIgnorantCollardlizard.gif

https://giant.gfycat.com/MerryForthrightBoubou.gif

going to b fun getting in touch with my inner oaf
xp lol

i bought a jump rope a while ago totally forgot abt that

I like jumping rope at the gym for a few mins at the end of a workout.

that is exactly what i'm going to start doing

can't be hard i used to love double dutch

It gives me a quick rush/sweat at the end and feels like I'm "sealing the deal" somehow.

going to use "sealing the deal" as my jump rope mantra, ty