Fitness

Yesterday I was doing overhead press for 3x8 at 30 kilos. I felt a slight pain/tightness towards the back left side of my neck and today it's quite a bit worse. Nothing unbearable, but I can't tilt my head to the back left. I don't think I'm ego lifting but this has happened once before. Any tips for a faster recovery and what can I do to prevent it in the future?

Also, weirdly enough the pain is on the left side and it hurts when I tilt my head left, so when that muscle contracts. I would have expected it to hurt when stretched, no?

Google said anywhere from 30 minutes to 24 hours, but for me 24 hours or even more is a must.

I tend to eat and sleep more and even take 1 day leave from work.

I was wondering whether it's normal to rest this much or I'm just lazy. It's not that I cannot push my body to work immediately after sex but I prefer not to force myself.

Hope it's all normal.

This is a video about Jorn Trommelen's recent paper: https://pubmed.ncbi.nlm.nih.gov/38118410/

The gist of it is that they compared 25g protein meals vs 100g protein meals, and while you do use less of it for muscle protein synthesis at that quantity, it's a very minor difference. So the old adage still holds: Protein quantity is much more important than timing.

While we're at it, I'd also like to share an older but very comprehensive overview of protein intake by the same author: https://www.strongerbyscience.com/athlete-protein-intake/

Hi y'all. So I'm closing in on a full year at the gym. For the second time in my life I'm doing it, last time was 15-20 years ago. I'm down, I'm up and I've got the best/most fun body I've had in at least 15 years.

So naturally with a bit of retro- and instrospection I think of what is working for me. I go on loooots of classes, having someone tell me what to do and get energy from others around me is super-duper awesome. From spinning to strength-cardio and dance (I did not see my fondness for that a year ago). Working classes into my schedule often takes me to the gym 30-35 minutes early and I've been using that time doing "random" strength stuff.

But perhaps time for me to get some organization going for my self-guided pre- and/or post class workouts. And since I like moving my "new" body around I think of supersetting big(?) strength exercises with mobility work. For example squats with dead hang (or eccentric pull ups to dead hang).

So let me have your favorite mobility inserts into super sets!

Strength exercises I especially enjoy

• Squats (including sumo)
• Romanian deadlifts (including single leg variant)
• Overhead press
• Rows (barbell, alternating gorilla)
• Kettlebell ABCs (one KB, two KB) (I know not 100% a strength exercise)

Side note: Reading the list above makes me realize I need to find some arm and chest exercise variants to enjoy

Anyone else planning to participate?

squatober.com

Let’s face it—fitness books are often filled with cringe-worthy fad diets or overloaded with scientific terms that only a PhD holder could decipher. If you're like me, you've probably tried every trending diet, only to end up feeling overwhelmed and blaming yourself when they don't work.

When I finally consulted a nutritionist, I accepted that weight loss is a marathon, not a sprint. I wanted straightforward, practical steps to reduce body fat—without the fluff.

On Friday it did 3 reps, and then 1 rep on the leg press at 925 pounds.

I've been working a lot on legs and don't really have anyone in real life interested in hearing random gym brags. I wanted to share.

For completely arbitrary reasons I want to break 1000 pounds 1RM and I think I'm really, really close.

I've found lots of great open source workout tracking apps, but I'm looking for a program that can show me my times on popular segments like certain bike trails, just as Strava does. Are there any free (and hopefully open source) alternatives?

Right now, I just take 5g creatine about six hours before, preworkout immediately before, and drink a protein mix after my workouts, but I read an article about optimal creatine use ane now I'm wondering what everyone elsr is doing

Hey together,

I've forked based.cooking and created a version where I plan on adding my fitness focused recipes peu a peu.

https://buff.cooking/

The difference to based.cooking is that every recipe must have the macronutrients listed and ideally be fitness focused.

If anyone wants to contribute their go to high protein or dieting meals feel free to open a PR based on the develop branch!

Cheers,

23Ro

I (27M) have known a woman, “M” (31F) ever since I was 5 years old. Starting in 2023, we officially became lovers, and that was the year she moved in with me.

M and I love running, and for the past few years now, we’ve been running with each other. She was the victim of a sexual assault back in the year 2022. Ever since her assault, she has been in therapy for trauma, and I have held her hand the entire way.

Back in July this year, M and I went out for a run together. Ever since her assault, she’s had a major fear of showing off too much skin. At my insistence, for this run, I got her to take off her shirt, and I had her strip down to nothing but a very low-cut, spaghetti strap sports bra and her running shorts. This was the first time in a while that I saw her wearing a sports bra again. When we headed out for out, she got nervous and wanted to bring a spare shirt at the last second, and I forbid her from doing that, and I got her to remain shirtless.

Within a few minutes of our run, my girlfriend started crying, but she insisted that she was fine. I also had noticed that my girlfriend was already sweating so much. After a little while, M had a flashback. Her crying turned into bawling, and she became paralyzed with fear. She collapsed on her knees, and she was on the ground, clutching her chest and tearfully freaking out. I had to get down on the ground with her and hug her, and that was the end of our run. We walked back home together. When we got back to our apartment, rather than getting changed or showering, she rested her back on the wall and cried to herself for a full hour. I tried hugging her, but she screamed at me to not touch her.

Ever since M’s meltdown in July, our relationship has been fractured. She is terrified of me these days. After her assault back in 2022, she had worked so hard to get back to her normal headstrong, tomboyish self. But nowadays, I can tell that whenever she’s around me, she’s trying her best not to cry.

I noticed it's considerably worse when I run outside on the street/sidewalk as opposed to on a treadmill. I usually run first thing in the morning so I've taken a few minutes to stretch my legs thinking that may be the cause but it hasn't really helped. The only other thing I can think of is that I have flat feet.

Anyone else deal with this and have an idea on how to overcome it?

When doing pistol squat I feel strong stretch in the leg which is hovering. Is this normal for a beginner? It feels like I'm working more with my hovering leg than the one which is actually pushing.

Hey guys,

I am trying to find a good app for workout planning and tracking. I am currently using Strong, which works well for keeping track of my workouts, but planning workouts ahead of time seems to be out of scope for that app.

The background for this is that I want to change my routine to wendler 5/3/1 and I want to have the app tell me the amount of sets and reps as well as the weight that I am supposed to use.

I hope my request makes sense for you guys, I am sure there's something out there matching my needs.

I've always had this problem, haven't tried very hard to solve it, just assumed it was permanent.

Hi everyone, I'm new to working out. I've mostly been walking and rowing. On Monday I incorporated body weight strength training, which included squats and lunges. Today is now Wednesday and I'm feeling the pain in my legs. How do I recover from this? Should I stick to my routine or take it easy today? I do warm up/warm down, stretch and eat protein heavy foods btw. I also really want to keep going as it helps my mental health. TIA.

I know this is a weird question. But I'm just wondering. Please don't kill me.

I do body weight exercises. And finding it harder to do exercises that want me to lay down on my front side. ^Because,^ ^my^ ^____^ ^is^ ^squishing^.^😮‍💨^

Also, there is a stupid stigma that exercise makes women more masculine. But are there any workouts that make a man look feminine? Like, it would be bit weird to see a BLL sized butt on a man, right?

Have been stuck on the same weight since months, i have tried correcting my form but haven’t seen much difference

Video: https://mega.nz/file/9G8U1BBL#vtBfs3oO_elsz5-IK-TVC9_1pnBgyxQ021CkUZ2qy_c

Thanks in advance :)

Hey, not really fitness related but figured you guys may be able to help.

Im on a liquid diet and added some whey protein to my soup, however I then heated it after to thicken it a bit and think I heated it a bit too much and denatured the protein and now its gritty and chalky even after blending it.

Id rather not throw it away so my question is, do you guys know of any way i can fix it? Would straining the soup be enough, or am i basically screwed here?

Ive tried blending it again but its just really chalky. I put one scoop into about 1 litre of soup.

I also put "whey protein soup" in quotes as its actually blended home made Chinese food. Not really soup! Ha!

Just curious if anyone has any advice for my situation. I am a petite lady who needs to wear business / business casual outfits for work. I've been lifting heavy for the past year or so and my arms no longer fit into my long sleeve shirts (biceps/Triceps are too big). Is there a brand / store / service anyone can recommend so I can buy more fitting business attire? Thanks!

I've got ill recently but finally feeling well to do some exercise. My goal is to keep it easy, short and bodyweight only.

Just sharing my really short whole body workout which will take only an hour.

I started more than a year ago, i used to be a fat fuck, however i lost weight and now am at a pretty decent one, however i would still be classified as ‘skinny fat’, however when it comes to gaining muscle, i cant seem to fucking do it, i m just a teen I cant fully optimize my diet or sleep schedule, my parents dont like me even going to the gym, I cant ask them to make meals with the perfect macros or get me a personal trainer

My 2 friends are at a similar situation to me, however they seem to be progressing fine, both in musculature and strength progression, i for some reason seem to be stuck, in everything, i have tried everything, mixing, reddit ppl, coolcicada ppl, but i have not been progressing for months, as suboptimal my stuff around the gym is i should be atleast progressing somewhat, I even tried creatine but with no results, i also get asked what the fuck do i even do in the gym because i hv nothing to show for it, i used to love going to the gym thats why i was so regular from the day it started, but now it just seems like a chore

These are my current stats Bench Press 50kg (3x5) OHP 35kg (3x5) Deadlifts (95kg)(1x5) Barbell rows 50kg (3x5) Squats 50kg (2x5)(1x3) These are from last week, these has been similar since OCT

I m seriously considering quitting, I have no fucking clue, i still look skinny fat, however nothing seems to work anyway, Id rather quit and do other productive stuff such as my studies

I have around a month left in my membership, i guess i will just do random ass machines to at-least get my moneys worth and machines wont injure me and are easier

So recently on bench, military press, and bar curls I decided to make my push for higher weight. Bench was ending at 1 rep of 445, military press was ending at 2 of 198, bar curls were ending at 6 of 165, but now they're slowly declining.

For my arm, it only gives in the middle of bench as to where my left is completely fine even though my right is my dominant.

Is there a way to possibly fix this? I've had something happen like this before but it sort of fixed itself over time.

Morning, until 4 months ago I used to train at least three times a week. Running (9 km) and HITT. I'm 50, and I began to feel a lack of motivation toward both running and training. Then I've injured my shoulder, there's an hole on my tendon, thus I should use the elastic fitness band, but I don't. I became flaccid and I don't like my body, I'm still skinny, but I've lost all my muscles, I have to start from zero again (sore muscles, lactic acidosis and all that). And here comes the reason why I am posting here. I need a sponosr or someone who gives me some motivation and advice to begain all over again. Right now I feel sadly at ease (depressed but I don't kind of care, but I care at the same time, difficult to explain) with my body loosing shape, strength and agility. I also note that in the last month I've catched on of the most virulent bronchitis ever; I tend to think this is one of the fallout of my interrupting physical activity.
Does someone want to help and old man with advice and motivation?
(I'm Italian, thus forgive me English)