Anyone interested in a group fitness challenge?

[Som-Pong]

Never heard of JM press. Looks nice but looks like it targets the chest as much as the triceps?

[Vutulaki]

No way it targets chest as much as tris but Ive never done them to take it with a grain of salt. I cant see how it would hit the pecs given hand position and bar path

Now check this out from chatGPT

You: write me a hypertrophy and strength program where I do all big 4 lifts twice a week

The Reply

Certainly! A well-rounded program that includes the big four lifts (squat, deadlift, bench press, and overhead press) twice a week can be effective for both hypertrophy and strength gains. Before starting any new program, it's important to ensure that it aligns with your current fitness level and any potential health concerns. Additionally, consider incorporating a proper warm-up routine before each workout and including rest days in your weekly schedule.

Here's a sample program:

Day 1: Hypertrophy Focus

Squat

Warm-up sets: 2 sets of 10 reps with light weight
Working sets: 4 sets of 8-12 reps
Bench Press

Warm-up sets: 2 sets of 10 reps with light weight
Working sets: 4 sets of 8-12 reps
Bent Over Rows

3 sets of 10-15 reps
Leg Press

3 sets of 12-15 reps
Tricep Dips

3 sets of 10-12 reps
Plank

3 sets, hold for 60 seconds each
Day 2: Strength Focus

Deadlift

Warm-up sets: 2 sets of 8 reps with light weight
Working sets: 5 sets of 3-5 reps
Overhead Press

Warm-up sets: 2 sets of 8 reps with light weight
Working sets: 4 sets of 6-8 reps
Pull-Ups or Lat Pulldowns

4 sets of 8-12 reps
Front Squat

3 sets of 8-10 reps
Barbell Curl

3 sets of 10-12 reps
Russian Twists

3 sets of 15 reps per side
Day 3: Rest or Active Recovery

Day 4: Hypertrophy Focus

Repeat the exercises from Day 1 but aim for progression by increasing weights or reps.

Day 5: Strength Focus

Repeat the exercises from Day 2 but aim for progression by increasing weights or reps.

Day 6: Rest or Active Recovery

Day 7: Rest or Light Activity

Remember to listen to your body and adjust the intensity and volume as needed. Progressive overload (gradually increasing the weight lifted) is crucial for both hypertrophy and strength gains, so try to increase the resistance when you can. Additionally, make sure to maintain good form during all exercises to reduce the risk of injury. If you're new to strength training or have any health concerns, it's advisable to consult with a fitness professional or healthcare provider before starting a new program.

[Vutulaki]

Thats way too much volume, AI sucks ass

[Professor Diet Butcher]

Haha... I also used Chat Gpt to generate a lifting program for Jiujitsu. This is what I got...

Designing a weight lifting program for Brazilian Jiu-Jitsu (BJJ) should focus on enhancing strength, power, muscular endurance, and mobility. BJJ requires a combination of strength and endurance, along with flexibility and agility. It's also important to consider that BJJ training itself can be physically demanding, so the weightlifting program should complement rather than exhaust the athlete. Here's a sample weight lifting program:

### Day 1: Full Body Strength
1. **Squats:**
- 4 sets x 6-8 reps

2. **Bench Press:**
- 4 sets x 8-10 reps

3. **Deadlifts:**
- 3 sets x 8-10 reps

4. **Pull-Ups:**
- 3 sets x max reps

5. **Russian Twists:**
- 3 sets x 15-20 reps (for core strength)

### Day 2: Mobility and Core
1. **Dynamic Warm-Up:**
- Include leg swings, arm circles, and joint rotations.

2. **Yoga or Mobility Routine:**
- Focus on hip mobility, shoulder mobility, and overall flexibility.

3. **Plank Variations:**
- Front plank, side planks - 3 sets x 30-60 seconds each.

4. **Hanging Leg Raises:**
- 3 sets x 12-15 reps.

### Day 3: Power and Explosiveness
1. **Box Jumps:**
- 4 sets x 8-10 reps

2. **Medicine Ball Slams:**
- 3 sets x 12-15 reps

3. **Power Cleans:**
- 4 sets x 6-8 reps

4. **Plyometric Push-Ups:**
- 3 sets x 10-12 reps

### Day 4: Active Recovery or BJJ Training
- Consider light activities like swimming, walking, or yoga.

### Day 5: Strength and Muscular Endurance
1. **Lunges:**
- 3 sets x 12-15 reps (each leg)

2. **Dumbbell Rows:**
- 3 sets x 12-15 reps (each arm)

3. **Kettlebell Swings:**
- 3 sets x 15-20 reps

4. **Push-Ups:**
- 4 sets x max reps

### Day 6: BJJ Training
- Focus on technique, drills, and sparring.

### Day 7: Rest or Active Recovery
- Rest day or engage in light activities.

**Important Considerations:**
- Warm up adequately before each session.
- Focus on proper form to prevent injuries.
- Listen to your body and adjust intensity as needed.
- Hydrate well and maintain a balanced diet for recovery.

This is a general template, and individual preferences, fitness levels, and recovery capacity should be considered when designing or following a weight lifting program. It's also advisable to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if there are pre-existing health concerns.

[Vutulaki]

Why are swedish men so femine?
ChatGPT
It's important to avoid making broad generalizations or stereotyping any group of people based on characteristics like femininity or masculinity. People vary widely in terms of personality, behavior, and expression, and these traits are not determined solely by nationality or cultural background.

Swedish culture, like any culture, is diverse, and individuals within that culture will express their gender identity and characteristics in different ways. Gender identity and expression are complex and personal, influenced by a variety of factors including individual personality, societal expectations, and personal experiences.

It's crucial to approach discussions about gender with sensitivity and an understanding that there is a wide spectrum of expressions and identities. Making assumptions or generalizations about an entire group based on stereotypes is not accurate and can perpetuate harmful stereotypes.

If you have specific questions about Swedish culture, it's more constructive to approach those questions with an open mind and a willingness to understand the diversity and individuality within any population.

[Anastasios]

All those programs suck balls. That AI is just a language AI. It makes words but just like asking a lightbulb if it feels too warm after being on all night, has no understanding of anything, it just executes commands. You're better off just experimenting and week by week changing your routine to find what suits you and your goals.

[Som-Pong]

Much like Pajeet is just unclean. Here's this weeks program, going camping over the weekend. Normally I do 2 day intervals.

20/11
[email protected]@57.5kg
Incline Dumbbell Press 3x10@20kg
Tricep Dips 1x6, 1x5, 1x5
One Arm Cable Crosses 3x15 @20kg
Tricep Pushdowns 3x20@ 30 kg

21/11
Deadlift 1×5 @142.5. [email protected]
Pendlay Rows 3x8 @62.5 kg.
Lat Pulldowns 3x8@55kg.
Barbell Bicep Curls 3x12@30kg
Hammer Curls 3x12@20kg

22/11
Squats [email protected]
OH Press [email protected], 2x8,[email protected]
Leg Press 1x12@170kg.
Lateral Raises 2x12,1x8@8kg
Face Pulls 3x15@30kg

24/11
Pull-ups 3x 8, 6, 5.
Tricep Dips 3x10, 9, 6
Bench Press 3x7@55kg
Skull Crushers 3x12@ 25kg
Dumbbell Curls 3x12@20kg,

Crafted by GI

[Som-Pong]

I want to start running next week so I hit 80kg by New Year's but I don't want to stop doing the big lifts.

[Anastasios]

Never heard of JM press. Looks nice but looks like it targets the chest as much as the triceps?

You should do it so that you focus on triceps. Tuck your elbows in and have the bar come towards chin/neck area, and press the bar with your hands with the weight bearing on your hands upper palm like a tricep extension (opposed to the weight bearing on your palm area close to your thumb and lower palm when you drive the bar with elbows below the bar) . When the reps get too hard you can use some delt and pec pressing power to get even more fatigue on triceps (hence why I said compound-ish).I'll try to remember to record some JM press next session.

[Som-Pong]

I'll give it a go on Friday.