strength program

clearing misconceptions about chihiro fujisaki [dr spoilers]

“chihiro fujisaki was just whiny and useless-”



and i admire him for that. not many are courageous enough to ask for help, y'know?

the only reason why he’s been scared of the way people would think of him when he reveals his true gender, is because he’s been bullied about being weak despite being a boy throughout his entire childhood.

you can’t blame him for that.

secondly, useless. you’re forgetting something. your dear makoto naegi would’ve d i e d during his execution if it weren’t for his creation of alter ego. alter ego has also played a part in motivating naegi. he’s not useless.

he found a strength (programming) in his weakness (having a weak body) and he’s just inspiring.

“chihiro fujisaki is trans!-”

chihiro doesn’t crossdress because he wants to identify as a girl. in fact, he isn’t really fond of that.

he is a boy, he wants to identify as such, but he has to crossdress to avoid the bullying.

he doesn’t want to identify as a girl. he’s not trans.

he’s a boy.

and that’s final.

Life Update:
  1. I’m starting my dissertation! My research question is to measure EMG activity in 3 different forearm muscles using different hand grip positions in the deadlift. It’s going to be a crazy hectic summer, but I’m looking forward to entering the research field. This is something that’s completely new to me, and I’m hoping to eventually get this research published, if all goes well!
  2. I’m also applying to jobs. I’m mostly looking into collegiate strength and conditioning programs, but I’d also enjoy working in a private strength and conditioning setting. For now, I’m looking to continue to build experience and get health care (considering that expires for me in August). I’m looking all over the U.S., as Ireland’s options in the strength and conditioning field are limited and not as well-paid.
  3. My girlfriend leaves for her internship in New Zealand in a few days. I’m really happy with her, and we are going to try and do the whole distance thing for the next three months while she’s gone. When she finishes her internship, we’re hoping to potentially move to the same place, assuming both of our career paths allow for it.

Life is crazy right now, but I’m the happiest I’ve ever been. I have no complaints.

My goal is to try to get back on track with writing articles for you guys, so if you have any questions or ideas, shoot them my way! I want to post more regularly on here, too.


I cannot stress enough how important eating is if you want to see results in a strength and mass building program.  It is the most common issue I see in people who train relentlessly but can’t understand why they never see results.

I just had someone tell me they were trying a program but then finished by saying they took in only 1600 calories. Around 2200 is their maintenance and they’re trying to bulk, which means they need 2700.


Not gonna see anything with those numbers.


Physical training for longsword fencers

There are three areas of training that you want to include in a most optimal format.

  • Skill Training
  • Strength Training
  • Fitness Training (Cardiorespiratory mainly)

Skill training consists of performing the specific activities that you wish to excel at in your area of study. On a surface level this could be doing a large number of cuts and transitioning through guards but ideally it would be going through specific plays or doing specific free play exercises that encourage you to develop your body to excel at specific tasks.

Sparring has a specific role in testing the level of physical and cognitive development you have achieved, it lets you know what you are doing well and what you need to improve upon, but you need to do activities other than sparring to further hone the skills that sparring has shown you need to work on.

Strength training consist of some resistance training program, it could be body weight, machine driven, or free weights. Even holding your sword in a high guard for like 10 minutes while watching something could be considered strength training. Now for Strength training you have several goals that you could be looking for, those goals include, Strength, Power, Hypertrophy, and Muscular Endurance.

If you are new to or not consistently involved in a strength training program you want to start developing your body for hypertrophy, that is to say that you want to increase the cross-sectional area and mass of your skeletal muscles. To accomplish this, you want to design a weight training program in a very specific way, you want to find your 1 Rep Max (when applicable) and you want to work with a weight that is between 67 and 85 percent of that, your goal should be 3 - 6 sets with repetitions from 6 - 12 per set, and you should rest for 30 seconds to a minute and a half between sets of the same exercise.

If you are experienced with strength training and do it consistently you might want to start developing your body for power as that is where most of HEMA longsword benefits from. For power oriented strength training (different from Power Lifting) you want to ideally be doing 75 - 90 percent of your 1 Rep Max (which might have changed if you last measured it a month ago when you were training for hyper trophy) and you want to be doing 3 - 5 sets sets of only 3 - 5 repetitions per set, and you want to allow a greater rest period between sets (2 - 5 minutes)

Now what exercises would be the most beneficial to HEMA longsword? Well major muscle groups to target would include;

  • Your arms and chest; Brachioradialis (very important for almost all armed HEMA) Triceps brachii, Biceps brachii, Deltoids (Posterior, anterior, and lateral), and Pectoralis Major.
  • Your back and core; Trapezius, Latissimus Dorsi, Rhomboids, Your Rotator Cuff (Supraspinatus, Subscapularis, Infraspinatus, Teres Minor), Internal and External Obliques , Rectus abdominis and Transverse adominis.
  • Your legs and butt: Quadriceps (Rectus femoris, Vastus medialis, vastus lateralis), your Hamstrings (Bicep, Femoris, Semitendinosus, Semimembranosus), your Triceps surae (Gastrocnemius and Soleus), and your Gluteus Maximus (it is difficult to target the Gluetues Medius and Minimus)

Wow that is almost your whole body, so in order to hit all of those you have several options available to you, the first is breaking up your strength training workouts (which should be 3 - 4 times a week) into different days for different muscle groups, (IE; Leg day, chest and arms day, back and core day, etc) another option is to set up various circuit rotations for your workout, so while your legs are resting from your squats you go to do your bench press and work your chest and triceps, then you go to work your back and biceps with rows and then back to the squats.

You also want to work on your cardiorespiratory fitness level, there are many ways to accomplish this, from activities such as running, cycling, and swimming to machines such as the treadmill, elliptical, stairmaster, etc. However, there are several caveats here to make note of. The first is that training your body for strength affects a particular muscle fiber type, Type II (Fast-twitch) muscles fibers (particularly Type IIB) Doing long distance/stamina based activities such as prolonged running/cycling work a different type of muscle fibers Type I (Slow twitch). At first this might seem like a good thing but developing one of these actually impedes the development/growth of the other. Knowing this you might want to consider how you develop your cardiorespiratory fitness level and it might lead you to focus on shorter period but higher intensity activities (which incidentally are time saving as well) In particular an effective route are exercises referred to as HIIT, High-Intensity Interval Training (also known as High-Intensity Intermittent Exercise). This will still allow you to grow your VO2max and train your heart and lungs but will still support and develop those Type II fibers from strength training.

Lastly we want to talk about stretching, you could argue that it might have advantages into your lunge or something else but the main reason why you should stretch often is Injury prevention. Stretching prevents injuries, stretch before and after your skill training, your strength training, and your cardiorespiratory fitness training.

This is based on our current understanding of the various sciences relating to sport and exercise, if this understanding changes then you will have to incorporate those changes and reevaluate how you train.

- Training overview posted by HercSpeed on reddit.

I doubt there are many successful, or at least aspiring to be, longsword fencers out there that do not follow a training regime along these lines.

anonymous asked:

I'm going to be applying for grad school come February and was wondering if you had any advice on writing a statement of purpose? I'm applying to the school I'm attending and do know the professors but I'm still pretty nervous, anything is appreciated!

There’s only a few things that are for certain, but it ultimately says on the grad school website what you should include: 

Research plans/goals/projects/interests

Your strengths, why that particular program for those strengths

What faculty you’ll work with 

Background experience(s)

my boyfriend wrote up a strength training program for me and helps me work out while correcting my form and he also encourages me to eat enough to build muscle instead of just starving myself… he’s my angle


This is a little preview of what’s coming tomorrow - we’ll do this awesome bodyweight workout together in the ZGYM (at this one if for intermediates. If you’re beginner you can start with the free Bunny Slope Program or the Cardio & Strength Kick-Starter Program.
P.S. If you need an extra boost of energy and metabolism, get my Pre-Workout Protein Blend with Fat Burner (link in my bio🔝)

🎶Beyoncé - Partition
#workoutmotivation #fitnessmotivation #fitness #newweek #workout #video #zuzka #zuzkalight #zgym #bodyweight #training #cardio #strength

Made with Instagram
This Season

Theme: Strength

Short Program: Human - Christina Perri

Free Skate: Titanium - (not sure who did this cover)

After dealing with much hatred for his character and outgoing attitude, Jean-Jacques Leroy has decided to do a highly emotional theme on strength against the words of his haters. He is still encouraging his fans, pulling through even the most hateful words against his person. This season, he is proving his strength with higher jumps, as well as more quads in both programs.

some advice for high schoolers returning back to school

someone asked me for advice so i thought i would share the same info to other people too 

1) rewrite your notes. when i take notes the first time, they end up MESSY. i just write so much in such little time so my notes ended up being really messy until i rewrote them. in a way, you’re studying but don’t let this be your only way of studying.

1.5) so try to invest in some extra paper and pens. but since school is starting soon you can buy a lot of things in bulk and still not spend a lot. don’t try to emulate the pretty notes u see on tumblr, its just gonna take too long lol.

2)  you should give yourself a break from studying from time to time. hang out with friends! try to avoid binge watching shows. i’ve drifted and lost many friendships because my sole focus was on school and spent free time watching tv. when times get hard, you’re going to need someone to talk to.

3) even though classical music is scientifically proven to help you when you study, just listen to music you like but nothing TOO poppin. what i mean, don’t play a song that makes you wanna drop everything and dance. i tend to listen to tv/movie soundtracks and r&b and some alternative when i study.  

4) START LOOKING AT COLLEGES NOW. dont listen to people when they say, “oh its too early, do it later.” i’ve always got this from my classmates but i never listened to them. because by the time i reach senior year, i’ll be almost 95% sure about what colleges and schools i want to go to.

4.5) try your best to look at colleges as in like go to the school and go to the school tours. BUT ONLY DO IT IF YOU CAN AFFORD IT. the tours are free but you have to factor in the travel expenses and FOOD.

5) have a sense of what you want to do in college. you don’t have to pick a major immediately but know what kind of focus you want (ex. engineering, history, social sciences, business, etc.)

5.5) atmosphere > academics. atmosphere includes what kind of kids are there, location,

6) strength of a program >>> school name. so my cousin went to northeastern for pharmacy and she ended up with SOOOO much debt and practiced pharmacy in nyc. but there’s a college in nyc, st johns university, that is renowned for its pharmacy program. sooo yeah.

7) don’t rule out community college!!!! you spend SUCH little money for two years of community colleges vs. two years of private university. after your two years, you can transfer to a more prestigious school.

8) AP CLASSES! take take take take. at the maximum, i would take 3 this year. if you don’t have as many ap classes as you would like, then i would speak to a guidance counselor or some type of counselor about taking community college classes offered to high school students.

9) use planners/bullet journals!! stay organized af. i would suggest buying a pretty one so that you’ll be more likely to use it.

From six years ago, just three months after I started a strength program for the first three me in my life. I was 41 and grossly out of shape. I continued a with that program for six more months and made some great accomplishments. Then I injured myself when I returned home from Afghanistan, gained some weight back, developed diabetes, and have struggled since. This photo popped up as my memory on Facebook this morning and is serving as a reminder of what I can do if I just get my ass in gear.

To look good naked is the goal!

anonymous asked:

I have a very fast metabolism, I choke about in being unhuman. Do you have any tips on how to work around it and not be underweight? My BMI is around the 17s, but I've been under that.

Well you can eat more calorie dense stuff like healthy fats such as peanut butter, avocado, olive oil, nuts and seeds. If you can handle dairy and cheese, you can eat plenty of those as well. You can try bulking which is the process of building muscle. You can start out with free workout apps like Sworkit or look up free bodyweight strength workouts you can do to get you started if you don’t want equipment. Or you can try 5x5 Stronglifts if you want a good foundation with basic gym equipment. You have to eat at a calorie surplus when you are on this strength training program to see results though. I’d suggest not going too high, probably around 500-1000 calories above your calculated TDEE. Hopefully when you start slow, you won’t feel so bloated and you’ll get used to eating a larger amount of food. If you bulk however, do get lots of lean protein as well like meat and tofu in addition to the healthy fats.


(160913) Monsta X’s Fancafe update
SHOWNU: To Monbebe ♡
Monbebe, spend Chuseok well, eat lots of delicious food and gain weight. I’ll also put on weight so I hope you have a relaxing time. Let’s meet soon! ^^
WONHO: To Monbebe ♡
Enjoy Chuseok happily. As I will be preparing for Korean Thanksgiving, don’t get hurt and enjoy your time happily with your family!!
MINHYUK: To Monbebe ♡
Spend Chuseok happily with your family and you definitely~ cannot get hurt. Eat lots and be together with MONSTA X!!
KIHYUN: To Monbebe ♡
Our Monbebes
How are ou spending Chuseok?
Spend it happily with your family! And those who will be working… hope you get strength from watching the programs that MONSTA X will be appearing on…
HYUNGWON: To Monbebe
Monbebes, hope you enjoy Chuseok and have a good time!! Also spend lots of time with you parents. Rest well and gather strength!!
JOOHEON: To Monbebe ♡
Our Monbebes, have a happy Chuseok, eat lots of delicious foos and rest well, okay? Happy Chuseok~!
I.M: To Our Monbebes
Hello, Monbebes! It’s I.M~
The humid summer has passed recently and the subtle smell of autumn is here with the cool breeze! Chuseok! It is Korea’s main holiday but eat lots, spend it happily and enjoy your time with your family. And of course, I love you.

translated by 몬에기 ϟ take out with full credit.

legs-feed-the-wolves  asked:

I'm really trying to improve my bench/overhead press and deadlift strength. Any program recommendations or accessories that will help?

No accessories prepare you for a compound lift better than just doing the compound lift. Do a 531 Lift Progression, there are a lot available for free on the internet and I could personally recommend a few on r/fitness.

If you search my posts by #log you’ll see I use this format in my own split.

The accessories you should do after hitting your primary movement would be lateral raises, skullcrushers, dumbbell flys, and rows. But the bulk of your progress will be pushing your muscles to their limit regularly with that lift progression format.

kiwieventer  asked:

I saw you reply saying that the gym will help with getting heels down. Do you know of anything in particular for ankles? I have trouble with getting real sore ankles esp. with shorter stirrups (osteo has told me ligaments/tendons are loose so need to strengthen them) and I go to the gym but am not sure what will help.


First off I will say that working out can definitely make a difference as long as you stick to your program (not just follow it for a few weeks then taper off and ultimately quit which is what I had always done previously and what many others do and generally why people go ‘nerr yer can ernly improve yer ridin by ridin’ - to which I say absolute BULLSHIEEEET)

If you check out the gifset I just posted it shows how much my position improved from January when I began position work, to now. 
Btw, my basic thing up until July was literally only 45 minutes strength training twice a week. July I joined a gym and then now do only one of my strength classes a week, but go twice a week (MAYBE three on a good week - which is rare) to the gym to practise it myself. But when I’m at the gym I do a 60-90 minute session bc if I’ve made the effort then I’m doing literally everything on my workout sheet :L

Anyway so basically January

versus 3 months later, when I first started to see a difference:

That’s with only twice a week, and not even twice a week every week - I missed classes over Easter and some when I got sick, etc. Anyway it started taking weight but in a chair seat and then by now I’ve fixed it so it’s taking weight straight down instead :)

So exercise wise, I didn’t ever have any specific ankle ones, they just became stronger through exercises to do with my lower leg.

(a) Squats (in all sorts of variations)

I don’t do those stupid chair seat squats like this , I always do horsey ones. My upper body might tilt less but my knees will have way more of a bend and therefore the front of my calves will engage tonnes more out of necessity.

Anyway so

Basic squats on the ground
Do them with no weights first, make sure you’re not tilting forward onto your toes before you raise a weight. 

Squats on the bosu

Actually you will probably want to begin by just balancing on this with a lil bend in your knees (as always, maintaining hip heel alignment - you’re never gonna get shoulder/hip/heel alignment in squats bc as soon as you add a kettlebell in the middle then you have to tip forward so you don’t bang yourself in the pubic bone and die, but that’s why i wouldn’t recommend exercises solely for the upper body. cos you also end up with issues like an inside leg so strong but an outside rein too weak to catch it so fuck yoself up when riding and get some weird crooked mess on one side cough cough me)

ANYWAY back to the point. See how her feet are tilting outwards tho? Super bad, so flip it over onto the flat side until you’ve made sure you’ve got some basic strength. And again, make sure you’re balancing by sinking down into your heels not tipping onto your toes. Then you can flip it over and challenge yourself.

Woodchops on the bosu ball

As with everything, do this slowly and with a low weight in poifect form so you don’t pop a hip or stand more on one leg than the other like this chicka is. Again, probably stand on the flat side so you don’t pronate or supinate, depending on where your ankle weakness is.

Squats on the foam roller

Ignore how this guy is doing it bc it’s terrible and he’s balancing by tipping forward rather than being able to maintain a pony position and just sink down into the heels (btw do you have orthotics? If not, get them. If so, make sure you do all of your exercises in them so you don’t build the wrong muscle). 

TRX Squats

If you go the gym that is - you can buy a bosu from target and resistance bands etc for purdy darn cheap but these aren’t always so cheap. unless you have aldi in NZ and they have one of their random fitness special buys in which case fuck yeaaa 

(b) Lunges

Same deal. In front of a mirror helps too. 

Start with no weights, then move up in the world.

Balance lunge onto bosu

So this basically combines this with the second pic

So ja lunge onto it then balance for a bit once you’re on it. Don’t lock the knees. Idk if you’d be able to do it on the flat side, I’ve only done it on the curvy side, but then I’d be worried with balancing on one leg you’d either pronate or supinate. So I’d also practise standing on one leg on the bosu before you attempt this too. (This is also why I’d recommend taking all these exercises to your physio and see what they recommend). Obviously don’t add any weights til you’re performing it with ease.

TRX Balance lunge:

© Pullbacks

Pullbacks on the bosu

So if you tie your resistance band to a strong door handle, just throw it around a machine at the gym, whatever so (pretending this chicka is standing not sitting)

Then just do it while standing on your bosu (again, no locked knees, slight bend, weight through your heels) do your pull backs. Later you can also practise having the resistance band just slightly loose and doing squats on the bosu- it’s a good contact thing for making sure you’re not grabbing backward as you rise to the trot etc.

Pullbacks on swiss ball

Basically same position, just pulling backwards on the swiss ball. I have a 55cm once, the smallest you can get bc short legs. I make sure I have my legs wide and tucked as far back towards being in alignment with my hips as humanely possible. Anyway so then the thing is pulling back while sinking down through your core and down into your heels. I honestly loved doing the bosu squat ones before I really did this one a lot bc it really gives you that feeling of sinking down into your heels and then you can emulate that feeling on a flat surface. Is kewl.

Don’t just do lower body and don’t just do strength. Yes you need strength to be flexible, but you also need to be strengthening out your hammies and back of your calves to allow yourself to get length, as well as lots of hip stretches. I would also add in glute exercises such as clams with the resistance band, to make sure you don’t do what I did and overdevelop your quads rather than your glutes. Also make sure you do hamstring exercises or else you’ll end up with bizarre muscle distribution, so TRX bridges or hamstring curls on the swiss ball.

Basic upper body exercises:

Russian twists

Add a weight when you’re ready. And no you won’t be as happy about it as this chick lmfao

Dead bugs 

This is really difficult if you’re maintaining a right angle with your knees/doing it correctly, so start with having both toes on the floor and alternating that way. If you’re doing it and feeling pain in your back, it’s wrong.


Increase the difficulty by putting a foam roller under your hands, and then later by having one under your legs (not both arm and legs or you’ll die). When you put it under the legs probably don’t lift the arms til you’re sure you’re doing it right. Make sure your leg is going straight out behind you not twisting (really just get someone to check up on you occasionally)

Jack knives

Start by doing it on a foam roller instead since it’s a bit easier, then up it to the swiss ball.

I’m also doing things with free weights like shoulder press, bent over rows, etc.

Anyway, I hope that helps.

Basically, I was skeptical when I began with sydney equestrian physiotherapy that a strength program wouldn’t help. I didn’t see how doing 15-30 squats two times a week (whether on the floor, foam roller, bosu, whatever) would help my riding, especially when you’re rising to the trot, what, 30-60 times a minute? But it really really did, if you’re familiar with my blog you’ll definitely know and even just looking at that gifset I posted just before, that should give you an idea. My toes used to reach for hell. But anyway follow your program, if you quit it won’t work (ideally swap the exercises every couple of weeks and rotate them, that’s what my classes do and they make sure my body never adapts so much that i then start cheating etc, and I’m always making pretty decent progress rather than plateauing heavily and getting mopey. Seriously 45 minutes twice a week made a difference to me. Obviously the more you do it the better. But again, seek advice from a professional, get someone to spot you if they can, etc etc etc.

Good luck!

anonymous asked:

Do you know of any guides, tips, communities, or exercise routines for getting into shape from a defending against and fighting fascists standpoint, or stuff that would serve a similar purpose?

We answered a similar question about self-defence last week, so you’ll want to read that post for sure.

The best self-defence for antifa  =  large numbers of antifa working together to confront fascist threats.

Any physical activity or exercise > no physical activity or exercise

Any self-defence/martial arts training > no self-defence/martial arts training.

All that said, for just physical conditioning: any sort of strength training program is going to be good for you.  Without getting too weird about it, just looking formidable makes boneheads think twice about getting into anything with you.

Improving your cardio is also a good idea, because nazis can run pretty fast when they’re being chased!

pictured: Bristol Antifascists heading towards a surprise meeting with BUP rubbish, October 2015

Everyone has a different opinion on the optimal martial art for street-based self-defence, but for our money we’d go with kali/escrima for situations involving handheld weapons like clubs and knives (either using them or disarming someone); muay thai for stand up fights; and Brazilian jiu jitsu (with a lot of judo takedown components) for ending fights.  As with anything, it will take several months of training in any of these to develop any sort of competency, but once you do, defending yourself or others against an untrained aggressor is not going to be anything near to a close fight!

We trust that antifa know their communities, the law, and the situation well enough to decide for themselves what is most pragmatic course of action to take.

anonymous asked:

So I'm interested in powerlifting. But where/how do I even start?

That’s a great question!

Powerlifting is a thoroughly rewarding form of fitness and sport.  The community it encourages is amazing and the empowerment it affords women is second to none.

You can begin by finding an introductory lifting program that’s right for you.

Girls Who Powerlift has an article here with a list of programs:

I am partial to having beginners use Johnny Candito’s programs as they’re solid and seem to provide good results. His linear program is great for beginners.

For more serious training programs I am fond of Chad Wesley Smith’s Juggernaut method.

One thing you need to do in your lifting career is research everything. Ask questions, validate sources and make sure what you’re told is legitimate. Discerning bro-science you pick up on forums or comments from actual fact will help you immensely along the way.

Watch videos on YouTube from seasoned lifters like Johnny Candito, Omar Isuf, Chad Wesley Smith, Alan Thrall and Mark Bell among others.

Secondly, finding an actual experienced powerlifting coach will help tremendously, especially if you plan on competing. Just having someone critique your form and offer training tips can change your lifting immensely for the better.

Find someone who is experienced in competitions AND has a solid background of knowledge in training and techniques. A coach with a good knowledge of physiology, nutrition and a scientific approach will go a long way.

There are plenty of coaches who approach training with disregard to a client’s age, physiological limitations, recovery abilities, prior injuries, medical background, etc. They don’t know how to balance these things out properly and their lack of humility can lead to injury for their clients.

I had experience with a very young coach who was giving everyone the same template regardless of their age. He suggested OTC anti-inflammatory meds when he had no idea that tendinosis (not tendinitis) doesn’t respond to ibuprofen. His solution for everything was a massage and he suggested my orthopedic surgeon was probably “wrong.”

So, find a good and reputable coach either locally or online.

On tumblr, I am aware that @kryptonianstrength is a well-respected lifter and coach. You may also ask around about powerlifting coaches on tumblr and see who is available for online consultations.

If you have further questions, ask away!

Good luck!