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[Milly Osworth]

Got a question for the experts:

I have 2 dumbells at home of about 12kg that I use. I want to work out twice a week with them. What kind of sets should I do per muscle group?

Right now I do 2 x 15.

 

[BumRush]

Here's something random weird. Since I have increased my beer consumption I'm getting like LEGIT gains. Is it due to an increase in calorie count? Maybe I was under calorie before? I've been drinking craft beer for a pretty steady amount over the last 3 or so months while lifting and my arms have exploded

Especially weird because I've always heard alcohol slows muscle growth and yet I have more gains in size and strength in the last 3 months than any point in my life

Part of it might be an increase of liquids "puffing" your arms up, but more likely it's a caloric increase AND the fact that you might not have been getting enough carbs before.

What beers have you been loving lately?

First post in here, so Hi everyone. I don't even know if this is the right place, but I assume you may know.

Do you know of any websites that have good healthy food recipes? I am pretty sick of eating protein + steamed veggies. This leads to way, way too much cheating on my diet. I just need some more variety and figured this would be a good place to ask. I know some from cookbooks and things but I would like to find a resource better than that.

I'm sure others might have solid answers but I just wanted to let you know that there is ALSO a Nutrition OT that might be an even better resource as well!

 

[Psychotext]

lol, was just reading this about a TV star and thought it belonged here...

The outspoken star hit back at body trolls last month after she was criticised on social media for being "built like a lad" .

Hitting back at the comment, Gemma told Closer magazine recently: "Well if you started to lift heavier weights then maybe you would look like a man, too!"

 

[Jacksinthe]

So I have a super lanky build and I've been try to put on some muscle. Pretty much any amount of muscle would probably be really noticeable on me. I tried going to the gym, it wasn't working with the person I was going with so I stopped. Once I get back to school I can probably start again, but until then what I can I do in my room with a pullup bar and some weights? I'm mostly looking to work on my chest and arms, because I'm really lacking in strength there.

Any exercise you can technically do, tbh.

Also, define "weights" - dumbbells, bricks, cement blocks?

Also also, gaining weight/muscle requires a proper diet. No amount of training will grow muscle consistently without a surplus. You can get some noob gains on a deficit but mileage will vary. Eat to support your fitness routine.

Also also also, it's VERY important to work all of your muscle groups so they grow together, because you'll need them. All of them to support other lifts. Dont expect to do OHP without a strong core and legs for stabilization. Working on only some groups will INCREASE the chance for injury down the line and give you deficits to the areas you want to work.

Take a read at the OP about starting programs like SS, read up about caloric needs and come back with a few more detailed questions to get you started. You can do a lot with just a few DBs to get you started but understand you'll be needing decent equipment to make the most of it all.

 

[Szu]

I think she has won a genetic lottery.

Yeah, that's why nobody should ever take Cooter's fitness advice. Any he says doesn't apply to us mortals.

It's like buying a Get-rich-quick book written by someone who won the lottery.

If Cooter was a Pokemon, he would be a Freak-type. Genetic freak.

 

[Szu]

....aaaaaand my upper back injury has returned. Yay.

Boooooo....

 

[Psychotext]

I think I'm going to spend some time looking up ways to improve strength / mobility in the area, as I get the feeling this is going to become a long term recurring problem.

 

[Cooter]

Yeah, that's why nobody should ever take Cooter's fitness advice. Any he says doesn't apply to us mortals.

It's like buying a Get-rich-quick book written by someone who won the lottery.

If Cooter was a Pokemon, he would be a Freak-type. Genetic freak.

Hey now! I work really hard during those 25 minutes a week I lift weights.

 

[Ixian]

Do you know of any websites that have good healthy food recipes? I am pretty sick of eating protein + steamed veggies. This leads to way, way too much cheating on my diet. I just need some more variety and figured this would be a good place to ask. I know some from cookbooks and things but I would like to find a resource better than that.

This guy has some easy to make recipes. I mostly follow his dessert stuff (until I start bulking and eat more carbs) but the others are good too.

 

[Szu]

Hey now! I work really hard during those 25 minutes a week I lift weights.

And guys, don't ask Cooter for diet advice.

Cooter's diet is to give his food a 16 hour headstart. After that, it's hunting season and nothing within arms reach is safe.

Essentially, that's a pretty accurate description of IF.

 

[MattyG]

Any exercise you can technically do, tbh.

Also, define "weights" - dumbbells, bricks, cement blocks?

Also also, gaining weight/muscle requires a proper diet. No amount of training will grow muscle consistently without a surplus. You can get some noob gains on a deficit but mileage will vary. Eat to support your fitness routine.

Also also also, it's VERY important to work all of your muscle groups so they grow together, because you'll need them. All of them to support other lifts. Dont expect to do OHP without a strong core and legs for stabilization. Working on only some groups will INCREASE the chance for injury down the line and give you deficits to the areas you want to work.

Take a read at the OP about starting programs like SS, read up about caloric needs and come back with a few more detailed questions to get you started. You can do a lot with just a few DBs to get you started but understand you'll be needing decent equipment to make the most of it all.

Really cheap dumbells.

I'm trying to eat right, but it's not going super well during the summer. Once I'm back at school I'll be able to nail something down more easily.

Thanks! I'll take a look at the OP.

 

[entremet]

I think I'm going to spend some time looking up ways to improve strength / mobility in the area, as I get the feeling this is going to become a long term recurring problem.

How is your movement? Do you sit a lot?

 

[Psychotext]

How is your movement? Do you sit a lot?

Hard to say really. I'm flexible, but that's mostly by virtue of hypermobility... which yeah, obviously means I'm very prone to injuries.

...and yeah, sadly if I'm not cycling or working out, I'm basically sat down.

 

[poppabk]

Really cheap dumbells.

I'm trying to eat right, but it's not going super well during the summer. Once I'm back at school I'll be able to nail something down more easily.

Thanks! I'll take a look at the OP.

Well price is kind of irrelevant, how much do they weigh?

 

[Nohar]

Hello everyone,

So, after not doing anything for a whole year and a half, I decided to exercise again, mainly because I noticed that I was beginning to put on some weight (new job and bad eating habits didn't help). I was rather frail when I was young (45 kg - 99 lbs for 1m71), going to the gym helped me to reach 60 kg (132 lbs), but after doing nothing for a while I reached 64 kg (141 lbs), it is not muscle, and I don't really want to end up with a belly like my dad and grandpa.

Going back to the gym isn't an option right now. I'd really love to, but I don't have a subscription anymore, and I will need to move soon because of my job (then I'll probably find a new gym). So I am mostly exercising at home for the time being. I want to build up strenght and become healthier and bigger (toned and muscled). Some transformations here are particularly inspiring (namely Cooter and FallingEdge).

Anyhow, to the main subject: as I don't really have access to a gym right now or heavy weights, I want to focus on getting in better shape overall, not really gaining strenght (that will change once I get my gym). So, I want to run up to 3 times a week (on top of doing a small routine of dips, crunches, curls, push-up, squats, etc). I began running a little, but I got nasty pains which severily limited my efforts (burning right lung, painful right hip), so I wanted to know if you have any advices on how to run, when, and how to avoid hurting myself in the long run (I just got new running shoes which should be adequate for where I run and how I run, since it seems I'm pronator). Also which kind of stretching I should do before and after running.

As for my "stats":

• Age: 28
• Sex: Male
• Height: 1m71
• Weight: 64kg (141 lbs)
• Goal: Better definition, lose useless fat, get in better shape in order to build up strenght later.

Thank you for taking the time to read my message.

 

[Chocobro]

Psychotext,

I would suggest you to see if your underlying problem is the lack of stabilization or weak stabilizers.

A bit more than a month ago I pulled my upper back muscle from clean pulls, which affected my head turning ROM and started to get minor shoulder pain (1-2/10), and I went to an orthopedic doctor. His diagnosis was that I have bilateral shoulder multidirectional instability. Shoulder laxity is high, need to limit mobility by strengthening and building muscles around the shoulder and upper back. I found a PT and based on what I told them, my scapula isn't functioning properly (not moving in sync properly) and not strong enough stabilizers = brief moment in the clean pull, I pulled something. For the last three weeks, been doing scapula work and rehab to build up those "smaller muscles" as my PT said and to relearn proper positioning.

 

[Psychotext]

Cheers. Interestingly enough I found a bunch of exercises earlier that seem to do exactly that.

..and yeah, I think my problem may be the same, and extends into issues I used to have with my shoulders in general (used to always get general shoulder issues, which has now seemed to have moved around to the back).

You got any exercises in particular that might be worth a look? (my PT is good at fixing me, shit at giving me exercises to fix things going forward).

 

[entremet]

Hard to say really. I'm flexible, but that's mostly by virtue of hypermobility... which yeah, obviously means I'm very prone to injuries.

...and yeah, sadly if I'm not cycling or working out, I'm basically sat down.

Kelly Starret's Supple Leopard has a great section on proper movement. This is the first section before the list of exercises.

It helps identify poor movement patterns that lead to injuries.

 

[Psychotext]

Ta, will have a look.

 

[Chocobro]

Cheers. Interestingly enough I found a bunch of exercises earlier that seem to do exactly that.

..and yeah, I think my problem may be the same, and extends into issues I used to have with my shoulders in general (used to always get general shoulder issues, which has now seemed to have moved around to the back).

You got any exercises in particular that might be worth a look? (my PT is good at fixing me, shit at giving me exercises to fix things going forward).

Here is the home exercise program my PT gave me to do on the days I don't go to PT. During PT, they have me do scapula push-ups, an exercise that's similar to the scapula push-up but I'm on my back and have weights in my hand like I'm about to DB bench press, lat pull down and rows emphasizing the scapula retraction and activation of the rhomboids and lats, shoulder rotations with a weighed ball against the wall, exercise ball push-ups, and several other exercises that I forget.

 

[Psychotext]

Thanks. Vaguely related to that DB movement you say about, I saw this the other day which looked interesting (similar sort of idea, with activating the scapula): https://youtu.be/sl9NPBICdTM?t=307

 

[BrokenIcarus]

Me after workout today, feels like I made some gains.
However I still feel way too skinny, and should really put on more weight. I've been struggling with finding the motivation to go the gym 2x a week, and when I'm there I just wanna go home.

Any tips on motivation, GAF?
Also what part of my body is in the most dire need of training?

 

[Dead Prince]

Was going to do deadlifts today at anytime fitness but car started overheating. Why. I can't with la fitness

Me after workout today, feels like I made some gains.
However I still feel way too skinny, and should really put on more weight. I've been struggling with finding the motivation to go the gym 2x a week, and when I'm there I just wanna go home.

Any tips on motivation, GAF?
Also what part of my body is in the most dire need of training?

Can't see bottom half so I'll say work all over

 

[Psychotext]

When I loaded the page all I saw was skin... I was terrified to scroll down.

 

[BumRush]

Psycho, you ever do dumbbell scarecrows? When I sprained my AC joint a couple years back my PT told me to do them. I still do them today and I haven't had any more joint issues.

Not sure if it'll help but it might be worth looking into.

 

[Psychotext]

I can't do them, even with the lightest weights. Is basically an instant injury for me.

Hell, I'm not even comfortable doing that with just my arms.

 

[BumRush]

I can't do them, even with the lightest weights. Is basically an instant injury for me.

Hell, I'm not even comfortable doing that with just my arms.

Damn, your shoulders are fucked bud.

 

[Psychotext]

Yup. I'm extremely careful with them now.

 

[theytookourjobz]

I have really poor internal rotation on one of my shoulders and single arm kettlebell high pulls are helping me tremendously. They were really uncomfortable and painful at first but they are finally feeling stronger. The advice I was given was as long as the pain doesn't get worse from set to set, you're good to continue.

 

[Brolic Gaoler]

Me after workout today, feels like I made some gains.
However I still feel way too skinny, and should really put on more weight. I've been struggling with finding the motivation to go the gym 2x a week, and when I'm there I just wanna go home.

Any tips on motivation, GAF?
Also what part of my body is in the most dire need of training?

All of it. Get on a program.

 

[Joey Fox]

Hit my goals today, at a new body weight low, 172.5lbs:

Squats - 230, 3x5
Bench - 150x5, 170x5, 190x5

I attribute recent success to finally taking protein intake seriously. Saving $$$ and eating steak like a king is a great side effect.

Edit: And now chins - 12, 12, 13

 

[ironmang]

Alright, figure I'll give a shot asking GAFs best (looking) and brightest for some help.

Age: 28
Height: 5'11
Weight: 190
Goal: Primary goal is to correct muscle imbalances causing my horrible posture. Would like to drop some excess fat as well.
Current Training Schedule: Haven't lifted to a strict schedule in awhile. Mostly run ~3 miles 5 nights a week now.
Current Training Equipment Available: Planning on getting gym membership in the next day or two.
Comments: Alright, as I said in my "goal" I'm looking to finally fix the muscle imbalances from years of sitting at desks and computers. It's obvious that sitting up straight alone won't fix the problem and when I did a beginner program for a few months awhile ago, despite having beginner gains, it also didn't address the problem and I still looked like shit. What I want to do is, hopefully with the help of gaf, find a workout program specific to me that will put me on the right track.

So from a self assessment I did awhile ago and pretty much constantly since I first noticed, my problems are both upper and lower cross syndromes. So head, gut, and shoulders are too far forward and ass is too far back which is all around an unpleasant mess. As far as I know that means I need to work on stretching my upper traps, neck extensors, pecs, levator scapula, lower back, hip flexors, and quads primarily and strengthening my middle back, neck flexors, serratus anterior, rotator cuffs, abs, and glutes. (some of these muscles I didn't know existed until recently)

Some strengthening exercises I've been seeing:
chin tucks
seated cable row
face pulls
scaption
external rotation
rear delt rows
glute bridges
straight leg raises
clam for hip abduction
air bikes
planks
squats

I'm sure there are good exercises I'm missing and will definitely look into any suggestions. As far as stretches go I assume I can do them every day and should do them especially before workouts. There seem to be a million variations of every one so I guess I'll just pick one for each muscle. Have a foam roller but besides quads it seems hard hitting any other muscle that I need to be working on.

Just looking for help building a weekly workout routine. I have a lot of free time so that's not an issue.

Thanks for reading my poorly written post and I appreciate any and all responses.

 

[Psychotext]

Ok, I'm a bit confused.

I was looking for form for DB scarecrows (was wondering if I'd been doing them wrong or something) and I found this version progression which is nothing like what I understood scarecrows to be:

https://www.youtube.com/watch?v=zAERcmllau0


The ones I've always seen are like this:

http://www.fleetly.com/exercises/scarecrow


But there also seems to be a version that doesn't do the pointing down bit (which is where I always feel like I'm going to injure myself):

https://www.youtube.com/watch?v=4qPQWkZHNBE

 

[BumRush]

This is how I was taught to do them:

https://youtu.be/LT7S4gTznYw

I had no idea there was so much variety but take a look at these.

 

[Psychotext]

Will give it a try with very light weights, see how it goes.

Going to have a bit of a rehab night tonight as most exercises I'm going to be unable to do until I'm recovered.

 

[Rimon-hanit]

So I just started doing Deadlifts, now I know it's a bit abstract but I was wondering:
If I bench 100Kg what would be the proportionate amount doing deadlifts (just so I know how to set my goal not going to try it anytime soon)?

http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html

Thanks, that's a great resource, seems like I need to add another 15k to my bench to hit advance, new goals, Fuck yeah!

 

[Psychotext]

So I just started doing Deadlifts, now I know it's a bit abstract but I was wondering:
If I bench 100Kg what would be the proportionate amount doing deadlifts (just so I know how to set my goal not going to try it anytime soon)?

http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html

 

[Arrowgigantic]

So I just started doing Deadlifts, now I know it's a bit abstract but I was wondering:
If I bench 100Kg what would be the proportionate amount doing deadlifts (just so I know how to set my goal not going to try it anytime soon)?

Looking through my logs, when I was benching 100kg I deadlifted 170kg.

But they aren't really related so I doubt that there's a "normal" ratio.

 

[hendersonhank]

What's the best calculator for macros/calories? And should I do an IF-style "more calories on lifting days"?

Right now I'm a skinny guy but a little soft in the stomach so I figured I'd lose a few pounds and hopefully get my old 8-pack back, then begin a slow bulk.

 

[God Dayumm]

Alright, figure I'll give a shot asking GAFs best (looking) and brightest for some help.

Age: 28
Height: 5'11
Weight: 190
Goal: Primary goal is to correct muscle imbalances causing my horrible posture. Would like to drop some excess fat as well.
Current Training Schedule: Haven't lifted to a strict schedule in awhile. Mostly run ~3 miles 5 nights a week now.
Current Training Equipment Available: Planning on getting gym membership in the next day or two.
Comments: Alright, as I said in my "goal" I'm looking to finally fix the muscle imbalances from years of sitting at desks and computers. It's obvious that sitting up straight alone won't fix the problem and when I did a beginner program for a few months awhile ago, despite having beginner gains, it also didn't address the problem and I still looked like shit. What I want to do is, hopefully with the help of gaf, find a workout program specific to me that will put me on the right track.

So from a self assessment I did awhile ago and pretty much constantly since I first noticed, my problems are both upper and lower cross syndromes. So head, gut, and shoulders are too far forward and ass is too far back which is all around an unpleasant mess. As far as I know that means I need to work on stretching my upper traps, neck extensors, pecs, levator scapula, lower back, hip flexors, and quads primarily and strengthening my middle back, neck flexors, serratus anterior, rotator cuffs, abs, and glutes. (some of these muscles I didn't know existed until recently)

Some strengthening exercises I've been seeing:
chin tucks
seated cable row
face pulls
scaption
external rotation
rear delt rows
glute bridges
straight leg raises
clam for hip abduction
air bikes
planks
squats

I'm sure there are good exercises I'm missing and will definitely look into any suggestions. As far as stretches go I assume I can do them every day and should do them especially before workouts. There seem to be a million variations of every one so I guess I'll just pick one for each muscle. Have a foam roller but besides quads it seems hard hitting any other muscle that I need to be working on.

Just looking for help building a weekly workout routine. I have a lot of free time so that's not an issue.

Thanks for reading my poorly written post and I appreciate any and all responses.

My personal and honest recommendation for correcting posture is standard deadlifts, this has greatly corrected my monkey butt. Squats and shoulder presses also help with posture, that's why the programs recommended in the thread are important, not just because the famous powerlifters do them. Also important is something that hits the rear delts, such as rows or face pulls. These should be bulk of your rehabilitation.

Starting your routine with a few rotator cuff stretches and foam rolls also helps, but you don't need to be doing these for half an hour unless you have injuries, just pick 2-4 stretches relevant to the exercises you are going to perform that day and that's it. And as you say, don't worry about all the variations of core exercises, pick one or two of them (leg raises are good) and do them at the end your workout, they are meant to be complimentary exercises.

 

[ShadowgeistX]

Alright, figure I'll give a shot asking GAFs best (looking) and brightest for some help.

Pick a starter program and just run with it (after looking up proper form). As stated before, deads and shoulder press should solve a bunch of your back problems if you do them properly. I know that face pulls are essential, so add that as an accessory. Try out a starter program for 1-2 months, and then add accessories as necessary. If you concentrate too much on your list of strengthening movements you'll probably just end up creating or discovering more deficiencies.

 

[Psychotext]

Here is the home exercise program my PT gave me to do on the days I don't go to PT. During PT, they have me do scapula push-ups, an exercise that's similar to the scapula push-up but I'm on my back and have weights in my hand like I'm about to DB bench press, lat pull down and rows emphasizing the scapula retraction and activation of the rhomboids and lats, shoulder rotations with a weighed ball against the wall, exercise ball push-ups, and several other exercises that I forget.

This is how I was taught to do them:

https://youtu.be/LT7S4gTznYw

I had no idea there was so much variety but take a look at these.

Finished my rehab session and pretty much got through chocobro's document without too many problems (some movement felt extremely awkward, but I guess that was the point).

Also did the Scarecrow version in BumRush's link and whilst I was only just about able to use weights, I was able to them without pain. Feels like it's going to be strengthening exactly the bit that's got fucked up too, so being weak there actually seems fairly appropriate (and encouraging?).

Cheers guys. Plus, as a bonus, all those muscles are so tired now that I'm in no-where near as much pain as when I went in.

 

[ironmang]

My personal and honest recommendation for correcting posture is standard deadlifts, this has greatly corrected my monkey butt. Squats and shoulder presses also help with posture, that's why the programs recommended in the thread are important, not just because the famous powerlifters do them. Also important is something that hits the rear delts, such as rows or face pulls. These should be bulk of your rehabilitation.

Starting your routine with a few rotator cuff stretches and foam rolls also helps, but you don't need to be doing these for half an hour unless you have injuries, just pick 2-4 stretches relevant to the exercises you are going to perform that day and that's it. And as you say, don't worry about all the variations of core exercises, pick one or two of them (leg raises are good) and do them at the end your workout, they are meant to be complimentary exercises.

Assuming I want to do a lot of extra work on the muscles that need it, in addition to squats, deadlifts, and such, what would you think a good routine would look like? That's the part I'm having trouble with and mostly why I'm here. I don't want to supplement an existing workout, I want to have one totally for correcting the imbalances I have. If it's just a regular program with maybe face pulls added I just won't see it worth going.

Pick a starter program and just run with it (after looking up proper form). As stated before, deads and shoulder press should solve a bunch of your back problems if you do them properly. I know that face pulls are essential, so add that as an accessory. Try out a starter program for 1-2 months, and then add accessories as necessary. If you concentrate too much on your list of strengthening movements you'll probably just end up creating or discovering more deficiencies.

I've tried starter programs and after months, as I said, I saw no improvements other than a little beginner gains which aren't my goal anyways. Buddies said my form was good so that wasn't the problem. Starter programs seem more for people that are blank slates than anything. Doing 1:1 Push/Pull exercises works for them but it doesn't for me.

 

[BumRush]

Finished my rehab session and pretty much got through chocobro's document without too many problems (some movement felt extremely awkward, but I guess that was the point).

Also did the Scarecrow version in BumRush's link and whilst I was only just about able to use weights, I was able to them without pain. Feels like it's going to be strengthening exactly the bit that's got fucked up too, so being weak there actually seems fairly appropriate (and encouraging?).

Cheers guys. Plus, as a bonus, all those muscles are so tired now that I'm in no-where near as much pain as when I went in.

No prob bud. I think I quickly wrote about how beneficial they were a couple years back but haven't brought them up since. Probably should have. They're really good at strengthening the weaker parts of your shoulders.

Glad you got through them pain free!!

 

[ShadowgeistX]

Assuming I want to do a lot of extra work on the muscles that need it, in addition to squats, deadlifts, and such, what would you think a good routine would look like? That's the part I'm having trouble with and mostly why I'm here. I don't want to supplement an existing workout, I want to have one totally for correcting the imbalances I have. If it's just a regular program with maybe face pulls added I just won't see it worth going.

I've tried starter programs and after months, as I said, I saw no improvements other than a little beginner gains which aren't my goal anyways. Buddies said my form was good so that wasn't the problem. Starter programs seem more for people that are blank slates than anything. Doing 1:1 Push/Pull exercises works for them but it doesn't for me.

Which starter programs did you do? How or why did you stop progressing? I'm finding it pretty tough to believe that a person could squat/deadlift 1x additional body weight for reps with good form if they have imbalances and poor posture everywhere.

If you purely want to hit those imbalances then that list of exercises you posted will do it, along with a bunch of stretches and foam rolling. If you want a program I'm sure a lot of people can build one for you, but in the end it's just going to be a different exercise order paired with a set/rep scheme.

 

[Joey Fox]

Finished my rehab session and pretty much got through chocobro's document without too many problems (some movement felt extremely awkward, but I guess that was the point).

Also did the Scarecrow version in BumRush's link and whilst I was only just about able to use weights, I was able to them without pain. Feels like it's going to be strengthening exactly the bit that's got fucked up too, so being weak there actually seems fairly appropriate (and encouraging?).

Cheers guys. Plus, as a bonus, all those muscles are so tired now that I'm in no-where near as much pain as when I went in.

I'm hoping this works for you Psycho. I may give these a shot for my suspect (much less so) shoulder, if you report progress.

 

[ironmang]

Which starter programs did you do? How or why did you stop progressing? I'm finding it pretty tough to believe that a person could squat/deadlift 1x additional body weight for reps with good form if they have imbalances and poor posture everywhere.

If you purely want to hit those imbalances then that list of exercises you posted will do it, along with a bunch of stretches and foam rolling. If you want a program I'm sure a lot of people can build one for you, but in the end it's just going to be a different exercise order paired with a set/rep scheme.

One similar if not identical to StrongLifts 5x5. The buddies I was with said the form was fine but they knew going in that it wouldn't look perfect due to me not having the same range of movement as I should. Like I definitely saw and felt gains but got discouraged when my posture was still complete shit and decided it wasn't worth the gym membership and all the effort. Plus I was worried if I kept adding weight that eventually I'd get hurt from my posture putting too much stress on certain areas like the excessive curve in my lower back.

And yeah that's really the goal. I'm just hoping to find the right mix of compound and isolation exercises that hit everything that needs to be hit with the right amount of rest. I know roughly what exercises would be useful but not how they should be split up or sets and reps to target. Just looking for a good routine to "reset" my body into something close to proper alignment.

 

[God Dayumm]

One similar if not identical to StrongLifts 5x5. The buddies I was with said the form was fine but they knew going in that it wouldn't look perfect due to me not having the same range of movement as I should. Like I definitely saw and felt gains but got discouraged when my posture was still complete shit and decided it wasn't worth the gym membership and all the effort. Plus I was worried if I kept adding weight that eventually I'd get hurt from my posture putting too much stress on certain areas like the excessive curve in my lower back.

And yeah that's really the goal. I'm just hoping to find the right mix of compound and isolation exercises that hit everything that needs to be hit with the right amount of rest. I know roughly what exercises would be useful but not how they should be split up or sets and reps to target. Just looking for a good routine to "reset" my body into something close to proper alignment.

In my opinion, you probably gave up too soon. Range of movement may be harder in certain lifts for certain body types, but short of injury, it can all be accommodated or improved over time.

Since we don't have x-rays of your body or know how to read them to determine your exact imbalances, it is hard to prescribe a precise routine that will fix that, and that is why we recommend the compound routines, because they hit the muscles in an integral manner. That said, yoga is also an integral workout that helps correct your posture, have you given that a try?

 

[ironmang]

In my opinion, you probably gave up too soon. Range of movement may be harder in certain lifts for certain body types, but short of injury, it can all be accommodated or improved over time.

Since we don't have x-rays of your body or know how to read them to determine your exact imbalances, it is hard to prescribe a precise routine that will fix that, and that is why we recommend the compound routines, because they hit the muscles in an integral manner. That said, yoga is also an integral workout that helps correct your posture, have you given that a try?

I've seen countless articles that talk about the different imbalances and they all say it's the same muscles. Problem is none of these articles really help with coming up with a workout plan to address them. I definitely believe in the benefits of compound exercises but I just don't know how to mix in the isolation ones that are needed.

Never tried yoga. Seems even harder to do the correct motions though without a teacher and I'm too broke for that lol.

 

[timetokill]

OK dudes, I'm tired of being fat. I've pretty much thought I was fat all my life (even when I wasn't -- looking back at high school and undegrad I was actually a good weight, but then again I had an eating disorder). Help me. I've read the OP.

Age: 32
Height: 5'10"
Weight: 240 lbs
Goal: 160-170 lbs
Current Training Schedule: ???
Current Training Equipment Available: one of those old totalgym workout contraptions (http://imgur.com/a/qGkfl)
Comments: I'm lactose-intolerant, so all the yogurt/cottage cheese/etc shit is not only gross but isn't really applicable to me. Also, I love vegetables and don't really like most fruits or related juices. My goal is not to be buff but to be fit and build self-confidence. I want to change my diet to something I can live with (as a diet is), not something temporary. Unfortunately I fucking love ramen.

I pretty much hate gyms, always have, but I'm willing to bite the bullet if I have to. My sister is moving to an apartment complex nearby that has a little gym inside that I may try using for a bit. Otherwise I may (urgh) try a membership somewhere. I'll also hopefully go hiking once a week or something. I'll at least plan on doing some walking even if it's not "in the woods."

Something apparently pretty popular in Portland right now is climbing/bouldering. In fact there's a gym dedicated to this walking distance from my house (0.6 miles) -- all they have there is climbing surfaces and stuff. Is that worth looking into/doing in addition to or instead of certain things in the OP's beginner's programs stuff?

I'd like to do this without buying a ton of expensive supplements. I don't have a ton of disposable income. I want to lose weight quickly and I'm willing to change my diet significantly to do that. If it means eating baked/broiled chicken breast for every meal I'll do it.

Any advice is greatly appreciated!!