This is a thread I want to make to help fellow Somalis reach their fitness goals.
To kick things off, did YOU workout today
To kick things off, did YOU workout today
Did YOU Workout Today?
- Thread starter Keep it a boqol
- Start date
im bulking right now and it's winter so right now I'm just walking . I enjoy walking as a way to get cardio. Feels betterSummers coming up, let’s get shredded
Do you do Hiit or do you just run?
Running is really good though
Bench Press is a compound movement which means you use multiple muscles and joints to perform the lift. It is better to go heavy for your compound movements since that is how you build your overall strength it is best to do 5 sets of 5 reps for bench.
Awad
عادل | جامعة الدفاع العربي
I've been using 10x3 for my lifts, shoukd I switch?
If your able to do the 12 reps with no issue it’s time to move up a weight.
What I do is I keep working out with the same bench weight and once 12-15 reps are easier for me, I load up. This is called progressive overload.
You are able to tell if your growing/losing muscle depending if it’s easier or harder to do. At that point either keep working out with a decent resistance weight or look at your diet.
Are you eating enough calories /protein? Am I actually resistance training for my muscles to grow? These are things to consider if your lifts are stagnant or declining.
I do 5x5 or 3x5 for compound lifts (bench, OHP, squat, rows, deadlift) then 3 x 8-12 for accessories/everything else.
SonOfMaverick
"I don’t live in darkness, darkness lives in me."
I just do pushups
seldiboy
Resident Eritrean | Ye's strongest soldier
6 months maybe. I’ve just completely plateaued at 225
How much do you weigh and post a form check?
225 is good in 6 months assuming you hit it clean
seldiboy
Resident Eritrean | Ye's strongest soldier
I weigh just a smidge over 200
so what are your goals? trying to cut weight and get stronger?
If your goal is to bench more, I strongly recommend this program by Omar Isuf
seldiboy
Resident Eritrean | Ye's strongest soldier
Ideally I'm trying to cut and just retain as much of the muscle I have already. My face holds a lot of weight so I look obese at anything above 75kgso what are your goals? trying to cut weight and get stronger?
If your goal is to bench more, I strongly recommend this program by Omar Isuf
then cut to 165lbs(75kg) and make sure you're lifting heavy. I prefer full body 3x a week.
You should get on a caloric deficit and hit your macros.
Do you know how to count calories?
seldiboy
Resident Eritrean | Ye's strongest soldier
Yeah I'm currently in a deficit. I started off at 110kg. I found that using insoluble fibre to fill up in the morning (psyllium husk powder) helps to stave off my appetite during cutting
oh alright, then you're good to go. Focus on finishing your cut and lift as heavy as you can.
Once you start your lean bulk, you can focus on getting your bench numbers up.
You can technically get stronger even during a cut, but it'll be harder to do
Good luck
