Idk what fitness AI you're talking about so idk.
Routines I've come up with a few, I did some research and prilactical testing and found that I hate full body gym workouts and I have the easiest time sticking with a push/pull/legs. Me and my dad worked on it together and work out together with some variation. Most important though is doing Benchpress and or barbell shoulder preas/deadlift variations/squats. The rest are filler which we got a lot of from athlean x. Others are exercises we heard elsewhere that are good. Currently I'm trying to lose weight although I have a broken wrist from ninja obstacle course training, I have been walking and hiking a lot. I really enjoy hiking and backpacking. I never really do enough of either.
What are your thoughts on fitness ai?
Where do you take your routines from?
pictures to see how fit you are.
1. I have no personal experience with it, but I have seen AI routines before. For a beginner to intermediate, they were generally OK.
2. I'm currently using my own, but when I use someone else's I pull from my knowledge base of strong people I trust (Jim Wendler, Jamie Lewis, John Anderson) and using the routines they've written. Also, everyone should run the program Super Squats at least once in their life.
3. At work at the moment so can't post pictures, but my training log in my sig has one in the profile pic and a lot of them scattered throughout the entries. EDIT: Snuck one in taken the day before yesterday:
https://gamefaqs.gamespot.com/a/forum/b/b641b52b.jpg
cool thanks for the pic! looking good.It's a classic mass building program from the late 80s that has stood the test of time. Very basically, you start by picking a weight you can squat 20 times and work that up over time. 1 set, 20 reps, making sure to take deep breaths between every rep with the weight resting on your back until you reach 20. The thinking is that the extreme stress of bearing weight on your back for that amount of time will shock your whole body into growth. There's a little bit of broscience in that, but that misses the point: you will absolutely be transformed by the experience at the end of the program, mentally and physically.
what is the super squat program?
Fitness AI...Great post, but then I saw your username and suddenly wasn't surprised.
I can potentially see some utlity for people who genuinely need to min-max their training variables. This is not 99% of people. There is a specific market out there of smart people who think that training is complex and that "optimal" routine or diet is a thing you can read. These people are forever changing from app to gadget to whatever new science-based marketing trend forever looking for something that will help them avoid genuine effort and consistent work.
I.e. fitness AI is a meme and will inevitably be picked up by the forever-weaks who think that the body is some code you can hack, rather than a long term project you need to build.
Great post, but then I saw your username and suddenly wasn't surprised.
Also, everyone should run the program Super Squats at least once in their life.
That's a huge part of it. It just teaches you a lot about effort, digging deep, etc. But aside from that, 20-rep squats are just a fantastic way to build leg mass and raise your squat up. I broke through a plateau using it.
I'm assuming mostly as a kind of crucible/experience/rite of passage? I know I start to see stars at 12 reps for squats...
My calves, hamstrings, and glutes have atrophied since the covid lockdown and working from home became my paradigm. Is it time for me to finally nut up and attempt Super Squats?
That's a huge part of it. It just teaches you a lot about effort, digging deep, etc. But aside from that, 20-rep squats are just a fantastic way to build leg mass and raise your squat up. I broke through a plateau using it.
I'm not one of those people who say you HAVE to do a certain something to see results, especially when it comes to the 3 powerlifts if you're not a powerlifter, but I highly recommend it as a program.
My calves, hamstrings, and glutes have atrophied since the covid lockdown and working from home became my paradigm. Is it time for me to finally nut up and attempt Super Squats?If you've squatted before and have a handle on the form, hell yeah. As the book recommends, just don't make the mistake of starting too heavy, especially since you noted that you've detrained a bit. You're going to be progressing a lot and want to leave enough room to keep moving forward in a safe manner.
The good thing is it's just 1 set of hell. I know of some routines like Deep Water that are a sustained effort of torment (10 sets of 10 reps), but once you've done the single squat set for that session, your other exercises almost come as a relief.
I like the sound of it. Gonna milk GZCLP for a while and once that starts drying up I'll run super squats at some point. I guess I actually enjoy how hard squats are...
Are you saying you haven't been training at all for 4 years? If that's the case, maybe start with something a bit more low volume. I doubt you'd have the pre-requisite conditioning for it.I started easing back into training over the last two months. Luckily I have a set of dumbells up to 25 lbs, an oly barbell with sets of plates up to 45 lbs, and a power rack to squat safely in. I'm a bit in my head though because I feel my hip flexors firing much more than other squatting muscles, like they're stronger than what I'm trying to target and they're overcompensating.
Or did you just mean you're still training but not getting in as much general activity
I prefer not to do squats. Mostly because it would be very tough to run, which I do several times a week, and I was gifted with big ass thighs. But if I didn't run and didn't have good leg genes I'd squat.If running is more important to you, that's valid. But doing a moderate volume of squats won't make you sore, and will either make you more explosive for sprinting or will keep up your strength if you distance run. Box squats have a much lower propensity for making you sore, too, because you're removing the bottom portion of the squat and allowing the box to sustain some of the load before squatting back up.
The good thing is it's just 1 set of hell. I know of some routines like Deep Water that are a sustained effort of torment (10 sets of 10 reps), but once you've done the single squat set for that session, your other exercises almost come as a relief.
After the 20 reps, you're supposed to take a light weight (15-20 lbs) and lie down on the bench to do 20 pull-overs. It's an old school idea to further stretch out the ribcage after doing so from the deep breaths during the squat set (bodybuilders back in the day were big about working the "rib box"). Being able to lie down after those squats feels like a reprieve from death.
Was super bloated
Just got my cast removed and replaced with a wrist brace. They still don't want me exercising the wrist for 6 weeks. Very annoying, I feel fat and lazy because I can't work out.Why can't you workout the other arm and your legs?
Why can't you workout the other arm and your legs?I can but it's uneven. At the start I didn't want to do that at all because I had also hurt my back. I think my back is fine now, so I'll see what I can do. I have a PT friend, maybe she can recommend some alternative workouts. Mostly I can't to Bench/Deadlift or anything involving a barbell, there is a Belt Squat at the gym I can use. I don't want to completely ignore the one arm while working the other if I can help it somehow. I've been doing cardio instead.
I can but it's uneven. At the start I didn't want to do that at all because I had also hurt my back. I think my back is fine now, so I'll see what I can do. I have a PT friend, maybe she can recommend some alternative workouts. Mostly I can't to Bench/Deadlift or anything involving a barbell, there is a Belt Squat at the gym I can use. I don't want to completely ignore the one arm while working the other if I can help it somehow. I've been doing cardio instead.Up to you, but you should know that working out only one side will still make the resting side stronger: https://www.sciencealert.com/weight-training-in-one-arm-has-benefits-for-the-other-one-even-if-it-doesn-t-lift-a-thing