this post was submitted on 01 Nov 2023
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Physical Education

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A place where comrades can

(1) discuss how best to optimize their physical health and develop “Iron Proletarian Discipline” in a healthy and holistic manner. Including but not limited to weight training, stretching, cardiovascular exercise, meditation, nutrition, sleep, and daily routines with an eye towards cultivating the best habits possible,

(2) share motivational and educational writings or videos; bonus points if the perspective is that of a Communist thinker such as Mao or Fidel Castro, and

(3) discuss the relationship between mental health and exercise.

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Hi comrades, what do you think of my routine?

shoulder press 3x10 25kg chest press 3x10 25kg incline press 3x10 20-25kg seated dip 3x10 30kg biceps curl each arm 10kg 3x10 total arnold pose 3x10 7.5kg biceps curl with iron rod 20kg 3x10 middle chest 5x8 10kg leg press 3x10 20kg mid row 3x10 35kg lat pulldown 3x10 35kg

I go three times to the gym per week. I'm getting noticeable improvements lately, wondering if I can do any improvements. No splits at the moment.

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[–] ksynwa@lemmygrad.ml 3 points 1 year ago* (last edited 1 year ago) (1 children)

My only advice would be to try and incorporate deadlifts and squats. The reason is that they strengthen your legs and your posterior chain (lower back, glutes, hamstrings). Legs and posterior chain are the foundation upon which your body stands so it feels really good once you strengthen them. You don't have to concern yourself with lifting too much weight because once you get started, those muscles will see a noticeable spurt of growth that sticks with you for a long time even if you stop working them out.

The problem is that you need to have good form to not hurt yourself. This is very important. Do not under any circumstances underestimate the necessity of warmup, stretching and good form when doing heavy exercises. If you hurt yourself badly it is difficult to get help and recovery can be difficult unless you have access to a decent sports physiotherapist. You have to really make sure you don't hurt yourself.

So because of this, if you decide to incorporate these exercises make sure you have an experienced person who can show you the ropes and check your form. Please make sure you don't hurt yourself.

On the other hand, I think as long as you are enjoying your workout and seeing improvement I would say don't worry about minmaxing your routine. It is a good trait if you don't get obsessed with working out in and of itself and only use it as a supplement to improve your quality of life.

[–] chay@lemmygrad.ml 2 points 1 year ago (2 children)

There are instructors available, I can talk with one of them I think. Thanks for the heads up! Do you think I should implement ab exercises or not really?

[–] ksynwa@lemmygrad.ml 3 points 1 year ago (1 children)

I haven't done them so can't give you any informed opinion. Sorry.

[–] chay@lemmygrad.ml 3 points 1 year ago

That's alright, thanks!

[–] muad_dibber@lemmygrad.ml 1 points 1 year ago (1 children)

I do ab exercises daily, because you can a small number of them in < 2 minutes and see results pretty fast. Some vids:

[–] TankieReplyBot@lemmygrad.ml 1 points 1 year ago

I found YouTube links in your comment. Here are links to the same videos on alternative frontends that protect your privacy:

Link 1:

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