/fit/ - Fitness, Health, & Feels

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 >>/140/
> Now I need to figure out a way to shill this board and get some traffic.

Bodybuilding.com
Sports forums and comment boards
Other /fit/ boards
Any workout or MMA site
Wrastle ing sites

That's a start

Also, add a dinosaur going left and right whenever you decide to make a sticky, for old times sakes pls

 >>/154/
*add a dinosaur as a CSS element

Just got here. I see that this board is mostly dead, but I would like to contribute to revive it. I'm teribly out of shape being about 10 kg overweight and haven't been training properly for a few years now. Plus eating poorly, hence the weight gain. I have been doing some bodyweight exercises here and there, but I must have a serious start to get fit. 

This week I have been doing pushups, pullups, crunches etc and feel quite sore, so it's going to be a hell of a ride to fitland. 

My knowledge of training and nutrition is basic. Currently I will only do bodyweight excercises + stretching. I'll probably start my own thread and write my progress and get hopefully get tips from you bros.

 >>/159/
Hey

I just say your post. I can try to help. Are you still here anon?

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>  >ba8f0e


> Sleep Guide


Thanks, it's very helpful.

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And on the note of retarded shit, neck training. I recently took interest in it and I've been following the first image but with weights, the second is mostly for reference on how exactly to weigh a neck exercise.

The back and forth tilts are essentially the same as to chin to chest/chin away from chest in the second image, and side to side the same as the side to side, obviously. 

Upright rows (ideally with kettlebell or ez bar for shoulder health) can have some alright carryover, as well as anything that will grow your traps (aka heavy power shrugs and heavy deadlifts).

Neck bridges are an option, though I personally find them dubious and not worth doing compared to the exercises in the first image.

If you fear sleep apnea from neck gains, don't. There's very little hard science on necking training causing sleep apnea or breathing issues, it's generally based on the science proving that bigger people (fat) tend to have bigger necks (fat) among other parts, with no research really accounting for intentionally growing the neck.

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Forearms are another thing that I've been pretty enticed by recently, I'm gonna share some of my favorite things in regards to forearm training based off my own experience, what's worked best for me as far as growth, grip strength, etc.

> Fat Gripz
Fat Gripz are my absolute favorite forearm tool, they essentially turn any exercise into a forearm exercise by increasing the circumference of whatever you slap it on (barbells, dumbbells, pull-up bars, dip bars, pretty much anything) and making it much more challenging to grip. While pull movements will generally give you the best bang for your buck with fat gripz, I'm a big proponent of using them with push movements as well, and in some cases find stuff like OHP and bench to be MORE comfortable with them.

> Dead Hangs
Dead hangs are badass as shit, not only do they decompress your spine and make your back feel like butter, but holding dead hangs is another great way to increase forearm size and strength. You can program them any number of ways really, I just kinda do them whenever I want. Sometimes I'll do a single long hold at the end of a workout, or superset them with a lift for 30 seconds each, to even occasionally making it a main lift for the day and doing them in a sort of progressive overload manner on time, or even adding weight.

> Reverse Curls
Reverse curls are a bit of a double whammy, since it's a curl it's gonna be hitting biceps as well, while doing it with the overhand grip is gonna help work your forearms. I personally almost exclusively do reverse with an ez bar because it tends to feel a lot less harsh on my wrists, ergo allowing for heavier loads and more reps, but it works just as well with dumbbells or a barbell. I'll give a nod to hammer curls as well, they can similarly be decent forearm builders and the nature of a hammer curl can allow for some heavier weights, leading to some heavier gains.

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 >>/151/
> Oats

Old /fit/ meme m8. Oats are good for gains

> Also found out a way to improvise weights, any tips? 
Buy actual weights bro

 >>/152/
> buy weights

move a lot, no can do

> Oats are good for gains

Aren't oats fodder like bread and potatoes are?

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 >>/156/
> move a lot, no can do
Rent the weights? But I can understand if you can't. Just be careful when you use them and make sure they're held together properly

> Aren't oats fodder like bread and potatoes are?

Has good protein in it

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Pic in previous post didn't get posted for some reason.

 >>/69/
Hi

> 1. Training Theory: Basic Concepts

The main focus behind any systematic exercise is progression. A properly structured routine will result in an athlete improving in their discipline over time. This is accomplished through the biological law of adaptation - the adjustment of an organism to the stresses in its environment.

In sport, the athlete adapts to the stresses they're placed under. 4 aspects of adaptation that are especially important for training are:

1. Overload
2. Accommodation
3. Specificity
4. Individualization

< Overload (Magnitude of Stimulus)
Bringing about positive adaptations in an athlete requires a stimulus that is above habitual levels. There are two ways to increase the magnitude of stimulus: increasing the training load (increasing volume or intensity), or changing the exercise (given less accommodation). 

< Accommodation
As athletes are repeatedly exposed to the same stimulus, their adaptation response decreases with each successive exposure. This is considered a general law of biology, where the response of a biological object to a constant stimulus decreases over time. This makes the principle of diminishing returns a consideration in sports training for when athletes are adapted enough to a stimulus that increased levels bring little appreciable adaptation.

< Specificity
Training adaptations are highly specific. Strength training increases muscle mass and strength. Endurance training induces increases in aerobic capacity and increased blood volume. For sport training to be successful, exercise that mirrors the general conditions of the specific sport should be used. 

< Individualization
Everyone reacts to stimulus in their own way. Basically be flexible with it, find your groove and what fits you.

These factors are the most basic building blocks of exercise planning, and answer the most rudimentary questions in building a routine (what kind of exercises should I do, how much should I do, and what will this achieve?). Remember, progression is the hallmark of a successful exercise routine. Always think of how you will progress.

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> 1. Training Theory - Generalized Training Theories

Generalized training theories are simple models used by coaches and athletes to help plan and visualize training programs and conditioning. These models are very broad, and are used as a general tool to explain how performance manifests.

Two practical and effective training theories are supercompensation theory, and fitness-fatigue theory:

< Supercompensation Theory
In supercompensation theory, an athletes preparedness to train is purported to be tied directly to how much biochemical substrate is available for the muscles to use. During strenuous exercise, substrates are depleted, and after rest, replenish past their original levels. This is known as supercompensation. The time where substrates are supercompensated is known as the supercompensation phase. Effecient use of supercompensation theory would mean that workouts are timed to fall at the peak of the supercompensation phase. While this model works in practice, it has fallen out of favor as more critical analysis of the mechanisms behind metabolism have raised criticisms of the theory's explanation of fatigue.

< Fitness-Fatigue Theory
Fitness fatigue theory of training includes three variables. Gain in fitness from adaptation, deterioration from fatigue, and net performance. Performance is  the net balance between fitness gain, and deterioration from fatigue. Immediately after a workout (stimulus), fatigue is high, far outracing fitness gains. However as fatigue dissipates, and the athletes fitness adaptations manifest, performance rises. Efficient use of fitness-fatigue theory would see workouts being held at the peak of preparedness, shown as the highest net gain between fitness and fatigue.

The way both theories differs in application can best be shown when tapering an athlete to attain peak performance. The supercompensation model would be focused on properly timing the athletes supercompensation phase, while the fitness-fatigue model would attempt to reduce fatigue while maintaining fitness. Supercompensation would achieve this by reducing the number of workouts, while fitness-fatigue would adjust volume and intensity.

Is the guy who's doing this rip?

 >>/95/
This post doesn't show up for some reason.

Still, thanks

 >>/143/
alright, King. I'm currently looking at getting a gym membership after a hiatus in which I've been exercising at home although not as much as I should.

going to a real gym will help me be more consistent.

In a real fight that dude would get his ass kicked.  All show no go.

 >>/145/
well yeah Rich wasn't a fighter he was a bodybuilder. what's your point?

 >>/143/
Just noticed what tabs he has open, kek