Started doing Farmer’s Walks and have a question about weight

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It’s considered 120 lbs in each hand. But that’s a really good weight for starting, most people start with 45 lb plates in each hand so you’re already starting high. Different forms of farmer walks place different demands on the body, so I wouldn’t worry too much about “the right weight”. I can carry 300+ pounds if I do a trap bar carry, but only 200 or so if I do a zercher carry.

Just pick up some heavy shit and walk with it. If you’re wanting to increase maximal strength, to heavier for a shorter distance (it should still be as long as possible or close to it). If you care about endurance more, do a lower weight for a longer distance.


Jesus christ dude 120’s for 40 yards thats impressive


>It’s considered 120 lbs in each hand.


>But that’s a really good weight for starting


Thanks for the reply. What Im doing now feels like a good combination of conditioning and strength gains.


Unrelated fun fact: everyone looks their most jacked while doing farmer carries.


I like to do my farmers walks with the weight in only one hand. It turns the exercise into a full body work out activating your abs and obliques and other muscles to keep you stable.


5 months without lifting. About to get back into it starting Monday. Best way to maximize recovery?

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> Is there any supplements or whatnot anybody can recommend for maximal body recovery?

Water and sleep most underrated recovery sups on the market imo.


Stretch like it’s your job. Mobilize before, static after.

Drop the ego. 5 months is too much to continue from. Start over with and don’t stop this time.

Eat and sleep like it’s your job.


I’ve been there, the DOMS was insane. I think it’s best to suck up your pride and cut your weight a lot more than you think, and do a fast linear progression over a few weeks. You’ll be back to where you should be before you know it, but when you first start back you’ll have enough strength to really overdo it.


Am I the only one that loves being sore?


Do what you did used to 5 months before, but cut all the weights just by a little, starting off strong gets your body back to your old self, and please don’t use any pills or weird stuff like that but you can use protein powder as you please. And you’ll get sore really quick, it won’t even take a week, probably 1-2 days but it’s a part of the getting back to ur power process.


I’m a very small/short woman and I want to do squats with barbells.

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Start with body weight squats to get your form right, then progress to goblet squats, then barbell squats. And don’t be afraid to ask the gym bros for help, most dudes i’ve encountered in the gym are super enthusiastic to help.


Don’t be ashamed to work with just the bar to build initial strength. Also I promise most gym bros WILL help you if you ask.. especially if they’re college aged


As another poster replied, focus on form first. There is no shame in starting with a lower weight – even body weight – to start.

Are you aware that a standard barbell weighs 45 lbs? If you feel ready, start by lifting just the bar. Get that form right, and follow a program (check in the wiki for suggestions).

If you are new to strength training, start by learning the motions of the squat. Start with dumbbells (one in each hand) and as you progress with the weight, get back to the squat rack. You can also strengthen your lower body with dumbbell weighted lunges, step ups and deadlifts.

If you can afford a trainer – or even just an introductory class or session – I would strongly recommend you fo so. They will ensure your form is correct and act as your spotter; I did this when I first started lifting and it was an excellent investment.

Last, If you are using a squat rack with movable safety ‘arms’, you may find that you have to lower them to allow you to reach your squat depth. (As a small female myself, I consider this part of the warm up!)


Every power lifter started with an empty bar.

Welcome to the rack!


My wife started at 65lbs. 2 months later she’s at 165lbs. She’s about your size. We go 2 – 3 times a week. Go slow and take your time. It’s not a race.


Clenching your butt

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The glutes work in tandem with the lower back muscles to keep the spine erect. Any exercise that requires ground drive or core stability will benefit from butt strength.


>just needed to get it off my chest



Clenching your butt is a part of proper bracing for ohp. Same with bench.

Try next time trying to bend the bar in your hands. It helps with grip and properly bracing the upper body too.


instructions unclear, made a mess on the gym floor


Huh, learned something new. I always braced my abs instead when doing OHP or chest press or most other exercises.


How to train for the bar hanging challenge at six flags?

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Practice hanging on a bar daily.



The hanging bar carnival game has a bar which is able to roll. The best way to train is to make your own and practice. Grip training such as using grippers *will* help, but you need to practice on the damn thing because nothing in standard training is like it.


That being said, there are some tricks to it. Try to remain as still as possible when you get on the bar. Don’t jump or grab it in any way which will make it move. Your goal is to remain motionless as much as possible. Mixed grip is probably not allowed, if it is allowed use it.


You’ll have to make your own bar or something very similar to practice on, I do not believe any conventional grip work will prepare you for that challenge.

The way the bar rolls is not like any form of regular resistance training.


Disclaimer, I’m 5’10” 190lbs I made it 61 seconds.


Isn’t it the one with the rolling bar?


I haven’t seen the exact bar at six flags, but I do have experience with the “hanging bar” game. First thing is that they always roll freely meaning that your wrists will roll under and you’ll be forced into a much weaker position.

I’ve had a friend try at a street fair who can hang from a normal pull up bar for 5 minutes no sweat – he couldn’t make it past one minute. The game is designed as a scam.


Physique Phriday

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Damn everyone here lookin joocy af feelsbadman 😔


Can I just point out the first link in the post body is a deadlink


M20 6’3 currently about 240
Just looking for some advice on how to get rid of belly fat and thigh fat my calves and arms aren’t too bad from playing sports but I had a bad diet and didn’t work out as much as I would like but I’m turning all that around currently in the gym 5 days a week and also still playing sports Im currently play baseball and football if it matters


M 37 170 cm (5’7”) currently 143 lbs / 65 Kg

– I am unable to exercise due to neck surgery recovery for awhile, but would love to get ideas after I am cleared to work out.

Anyone here lost alot of weight? Around minimum 50 lbs. I do acknowledge I have loose skin, but I can still definitely tell I have stubborn subcutaneous fat in my torso and tricep/arm area that does not seem to go away.

I went from 200-135 at one point and still had saggy arms, chest and ab area. It is mot the typical loose skin you see that is pure skin, but definitely fat.

My question is, are there stubborn fat accumulated due to being obese at one point? I can definitely feel little balls of fat in the area mentioned, bigger than other parts of the body.

I used to do crossfit, bjj and muay thai, and honestly never really had a strict meal plan. I just ate healthier, and did not count macros. I lost weight from sheer workout volume I think.

I would love to learn from some of you who have been successful at body fat loss!


Learning proper push-up form in /r/eruditeclub. We’d love a hand from you guys.

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/r/bodyweightfitness has videos linked from their sidebar


Nice! First time I’ve heard of this sub, and I really dig the idea behind it. I’ll join in for this and add some straight up push-ups back into my gym routine for the remainder of this month.


Just make sure you combine push-ups with pulling exercises so you don’t end up hunched over.


Active duty army. The proper form push up is hands shoulder width apart, pinch your shoulder blades together (don’t curve your back) like there’s a bug there and the only way you can get rid of it is to squish it with your shoulder blades. Look straight ahead of you, this naturally keeps your spine straight. If you look down, your form will start to suffer as you get tired. Keep your body in a generally straight line. The way I do this is I kind of push my butt out, you will feel it when it’s right, if not you can ask someone if your body is straight. Tighten your core to help keep your body straight. Then, lower your body as a single unit, keeping your straight form, and keep your elbows in. It will feel weird at first, especially if your triceps are weak, but eventually you will get used to it. As you go down, inhale. Once your upper arms are parallel to the ground, raise yourself, exhaling as you go up. Obligatory ‘now watch this demonstration’. If you need any clarification, feel free to ask. And if you really want to hate yourself, I can talk you through hand release pushups


Tighten your core and your flutes while doing push ups. It promotes a straight back which the pushups easier to do. Also, face forward, face downward towards the floor. That also promotes a straight back and makes push ups easier.


Are there any benefits to being in ketosis vs just a simple caloric defecit?

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Keto is just a way to lower your caloric intake. Some people find it easier to eat less when they’re in ketosis. There’s nothing magical about keto with regards to weight loss


As someone who did Keto for about 4 months earlier this year and lost a good bit of weight, I’ll weigh in. Some people say ketosis gives them more mental clarity, I didn’t experience any of that. I do feel like it cut down on my hunger cravings. And the mindset I was in helped a lot in avoiding certain junk foods like chips and beer. It helped me, but I’ve also been continuing to lose weight by just eating in a caloric deficit since going off Keto. Keto did give me really bad keto shits for like the first week or so every time I started up.


It’s been a little over 4 years, so I have some notes on the matter. Aside from making a calorie deficit a little more comfortable to maintain by regulating my blood sugar, here are some other things I’ve experienced:

* my palette changed, sweetness is much more pronounced in food. Dark chocolate and coffee are rich, not bitter, and fruit really is candy. Also, french fries are only good because of salt, so salt the shit out of your broccoli and enjoy.
* I don’t get that 2-3pm mental wall anymore in my workday, and I have had a few days where I have worked 15 hour days at events without breaks with no mental or physical fatigue (with the assistance of a couple of cups of black coffee, tbh)
* my endurance for LISS is double what it was in high school, which was my previous best-shape-of-my-life. I am also able to handle fairly long distances with just water and not have to re-fuel mid run.
* I learned to cook. If you’re serious about carb restriction, you rule out a LOT of processed foods, so I make a lot of my sauces, dressings, and marinades from scratch
* I learned that I fucking LOVE vegetables! When I first started, I was having a creative block on what I wanted to eat, so I found a notebook and wrote down every non-starchy vegetable I could think of, and every time I went to the store, I would make mental notes about vegetables I wanted to try. The sentence “I forgot about eggplant!” has crossed my mind several times.
* if you’re NOT tracking your calories – keto foods make it extremely easy to eat well above your TDEE if you are the type of person that eats when you’re not hungry (hi, that’s me!)

Just my experience. I know that for performance and muscle building, it’s not ideal, but I find that the elimination of mental fatigue is really worth it to me, so I keep on keeping on.


In studies where calories and protein are equated, there is no advantage to keto in terms of fat loss or body composition.


Yes. Some think it helps with satiety. That’s about it


Dear time efficient lifters : What are your preferred super- (or giant-) set combinations ? And your rest intervalls in between ?

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60-70 minutes is plenty in my opinion. You can do a lot of different programs with that timeframe.

That said I usually superset bench with rows, squats with pullups and deads with ab wheel rollouts. I also superset all the accessory movements (like facepulls/tricep pushdowns etc)


Bench + 1 arm DB row + hammer curls

Anything in the squat rack + chin ups + hanging leg raises

Deadlifts + barbell ab roll-outs

I usually don’t take any rest until after the last lift of the rotation, where I’ll give myself ~60-90 seconds


I like Brian Alsruhe’s style of lifting with antagonistic giant sets. Usually going something like:
1a. Pull-ups
1b. Shoulder press
1c. Intense short cardio
1d. Core work
Rest 30s-1min and repeat for 4 cycles. It’s very efficient. He’s a big proponent for doing those antagonistic movements as heavy/nearly as heavy as your main lift. For example, I’ll do rows as ant. on my bench day, and if I do 275 x 4 on bench, I gotta do 275 x 4 on rows. Obviously, not everyone can do rows as heavy as they bench right away, but trying to work towards that is a huge benefit. I attribute all gains I’ve made in bench, squat, and deadlift to having a stronger upper back. Secondly, it’s hard to find an antagonistic movement for squats and deadlifts, so aim for something explosive that mimics and primes those movements: kettlebell swings or snatches, box jumps, broad jumps, etc. Might just seem like more cardio, but it’s still useful.


Every training day is a giant/superset for me.

Currently goes:

>Press day:

* Superset between strict press and lat pulldown

* Giant set of strict or behind the neck press, dips, DB lateral raise and band pull aparts

>Squat day:

* Giant set of a squat (buffalo bar, safety squat bar or SSB front squat), atlas stone lap+extension and reverse hyper

>Bench day:

* Superset flat bench, close grip bench and incline bench with standing ab wheel

>Deadlift day:

* Giant set of deficit axle deadlifts, reverse hyper and front or buffalo bar squats


When I started running into time issues I switched to 531. Been running FSL and it’s been easy enough to fit it all in.


Bench/OHP 531 + pull ups + band pull aparts

Bench FSL + Hammer curls + lateral raises

Pressing accessory + lunges + ab variation


Squat/Dead 531 + press accessory

Squat/Dead FSL + press accessory (continued) + abs

Rows + leg accessory + face pulls

If I’m working hard enough then the whole workout will usually take between 45-60 minutes. I’ve been trying to push it closer to 45. So adding in warmups it fits well within the 60-70 minute range.


(5’6/135 lbs)What happens to my gains if I start a big growth spurt

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You’re going to have to eat A LOT keep up with both a growth spurt and muscle growth. For example, lets say your arms become longer; they’ll need to be thicker as well to look the same or similar amount of muscular-ness, it’s just how ratios work. As long as you’re eating a lot and exercising well you should stay pretty proportional though.

And no worries if you feel like your gains look a bit smaller; if you’re young enough to have a growth spurt, then you’ve got plenty of time to get gains throughout your lifetime 🙂


You will simply explode.


They’ll likely look smaller as the muscle will just stretch


Honestly don’t stress about it, being taller is worth losing a little bit of width (Imo)


You will turn into Gollum