[HN Gopher] Show HN: I made a community sourced fitness routine ...
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Show HN: I made a community sourced fitness routine database
Author : sitesuniverse
Score : 265 points
Date : 2021-06-14 15:17 UTC (7 hours ago)
(HTM) web link (routinedb.com)
(TXT) w3m dump (routinedb.com)
| steve_adams_86 wrote:
| Features I want to see in things like this:
|
| 1. Images/videos showing the exercises
|
| 2. Program generators. I have {equipment} and n days per week.
| Which programs work for me? Or, I have {goal} and n days per
| week, what should I do? The programs would be populated with
| exercises from the DB, programs could be exported, etc.
|
| 3. As much ELI5 info as possible - the barrier to exercise for a
| lot of people (myself included despite my experience) can be not
| knowing wtf something is, or why to do it, and generally what the
| benefits are.
|
| 4. Treat warmups like any exercise - a critical part of the
| routine. Include lots of warm up exercises, whether it's
| something you make quantifiable progress with or not. Everything
| from skipping rope and light jogging to dead bugs. Include these
| as part of program generation.
|
| Maybe something does this, but my favourite tracker (Strong)
| doesn't cover all of it and I'd switch in an instant if something
| did. I like the idea of switching programs every year or so,
| experimenting with warm ups, having convenient access to
| understanding programs and lifts better, etc. As it is, working
| out requires a crazy amount of research. Or a coach.
| sitesuniverse wrote:
| Great feedback, thanks!
| ed wrote:
| If you want to feel like you've discovered a superpower, pay
| for "programming" on a marketplace like TrainHeroic.
|
| Lots of trainers actually buy their programming from other
| trainers, since good programming is a lot of work, so you might
| as well go straight to the source.
|
| You'll probably need to buy more gear but that's kind of
| unavoidable.
| georgehotelling wrote:
| You should look into the FitBod app. You tell the app what
| equipment you have and it does the programming for you, with
| short videos and text descriptions for form.
| notjustanymike wrote:
| I'll second that, FitBod was the single best investment I
| made during the pandemic. Partially because I didn't invest
| in AMD, Netflix, Zoom, Gamestop, AMC, Bitcoin or Doge; but
| also because it taught me how to work out!
| iab wrote:
| Fitbod is great, but no significant updates in a year. No
| additional exercises in the database from when I started,
| can't log over 29 reps of a weighted exercise, lots of other
| niggles. Has this been your experience?
| donkeyd wrote:
| How I love Apple's new 'App privacy' cards. The app you
| recommended seems to have pretty decent privacy practices,
| there doesn't seem to be tracking outside of the app, nor
| tracking for advertising. This is rare in fitness apps, some
| of which use health data for advertising, which I find
| appalling.
|
| So thanks for the tip!
| Vaslo wrote:
| I also recommend Fitbod. Excellent tracking and use of watch
| and workout plans generated for you but plenty of options to
| customize to get rid of exercises you can't do it want to
| avoid. I love that it generates the workout for you and then
| forces you to max out on a few exercises to calculate your
| max strength which can be used for suggested weights in
| further exercises. Can have multiple gym setups with excluded
| exercises (in case you have a regular gym but also use
| something much more limited like home.)
|
| As mentioned the videos are great and explanations clear.
| mam3 wrote:
| 1 and 2 are ok, i'd also ad a bit about nutrition which is
| around 50% of the work
|
| 3: oh come on... if your actual limitation is entering the name
| of the exercice in the google bar literally ONCE IN YOUR LIFE,
| then your ACTUAL limitation is a base level of motivation and
| you should rather find another activity.
|
| 4: warmups are WAY overrated for fitness. Just don't push too
| much with max weight and that's all, and listen to your body.
| I've injured myself way more in my youth where I was doing
| warmups but egolifting instead that now where I do 0 warmup but
| work at 90% max.
| steve_adams_86 wrote:
| I agree about nutrition, that's a great point.
|
| I'm half with you and half not on point 3. I've been working
| out for a long time, and I still need to refresh myself and
| review stuff quite often. Maybe my memory is terrible. I also
| want to be certain I'm getting form right and using all
| exercises I do as productively as possible though, so I feel
| the research is warranted in many cases.
|
| I don't mind doing it, my health is worth it. I suppose this
| is my point though: In programming, I need to research
| constantly, but the internet is full of bad ideas and red
| herrings and half truths when it comes to solving all kinds
| of problems. Fitness is a little more cut and dry in some
| regards, but the misinformation and low quality is similarly
| very widespread. I'm very tired of the sifting and sorting,
| and I'd LOVE to have a resource I knew to come back to for
| all manner of things fitness. Many things try to be that, but
| they tend to fail in my experience.
|
| I disagree on 4 - I've become a strong proponent of warm ups
| as I've gotten older. I focus a lot on locking in good form
| using lighter movements, loosening up, and getting acquainted
| with how my body feels that day. I don't think it's only an
| asset in injury prevention, but also in keying into your
| performance and how your body's feeling. Definitely less
| critical for young ones, but I've found it to improve my time
| at the gym very consistently.
|
| Like nutrition though, we've all got a different set of
| preferences and needs. If you don't feel like you need a warm
| up and your track record proves it, I'd skip it. What I'd
| like to see though is the ability to insert a warm up I love
| into a routine I do as though it's part of that routine. Then
| it's very take it or leave it, but supports the shitty
| inflexible tree people like me who need to be coerced into
| moving their bodies.
| yobananaboy wrote:
| I'm happy to see that since this post, a bunch of workouts have
| been added (whoever did the saitama one got a good laugh out of
| me).
| runawaybottle wrote:
| This is good. Some things I think you should consider:
|
| - Get users (hah, easier said than done of course).
|
| - Comments will help people find variations (not everyone has the
| same equipment, or have physical issues that require a variation
| of the workout, comments will fill that void).
|
| - Split this up into categories (core, legs, etc)
|
| - Link this stuff to YouTube videos (it's just easier to watch
| someone doing it with proper form)
|
| - Last but not least, become an app. A routine is a checklist, so
| make it so people can hit 'done' on a completed rep, maybe input
| the weight lifted. Track it, charts.
|
| - If you don't do any of this, I'm going to.
| sitesuniverse wrote:
| Thanks for the feedback! Yes I am planning to do all of this.
| :)
| bigsparky wrote:
| " If you don't do any of this, I'm going to."????
| rocknor wrote:
| There needs to be much more upper back work, especially in the
| full body strength routine, to avoid shoulder injuries.
| lcjy wrote:
| Love the idea, although it is indeed quite similar to liftvault
| without the routine names.
|
| Might be worth considering having a centralized repository of
| exercises with curated links to videos which demonstrate how to
| perform that exercise with proper form. Then when creating the
| routine, you select from that list of exercises. This allows for
| a bit of consistency and quality control so people aren't
| throwing in random exercises.
|
| Might also help to have an upvote feature so garbage routines
| aren't given too much weight.
|
| Great job!
| sitesuniverse wrote:
| One difference from liftvault is that users can't submit their
| own routines to liftvault (as far as I know).
|
| Good suggestions. Thanks for the feedback!
| soheil wrote:
| Genuine question: is it not better to have a workout a routine as
| routine implies you are exercising the same muscles over and over
| again at the expense of the remaining neglected muscles?
| catchmeifyoucan wrote:
| I like it! It looks similar to strong lifts app. Will you have
| your own app that goes alongside this?
| sitesuniverse wrote:
| I think the first step would be to export routines as a
| spreadsheet. Eventually an app would be awesome though. Do you
| have any suggestions?
| tylerscott wrote:
| I have an open source app that uses a language called
| Traindown to record exercises. It might be of interest for
| folks who prefer text or more "free form" recording of
| workouts: https://traindown.com/transponder/.
| valtis wrote:
| Check out the app Zero to Hero on Android. It has been
| abandoned by the dev for a few years now, but it has
| everything I ever wanted in an app.
|
| It has a few well known pre-built routines with different
| focuses, and then you can build your own if you so desire.
|
| Auto weight progression, easy to use interface, rest timers,
| graphs, etc.
|
| I still haven't found a replacement.
| matude wrote:
| If anybody is looking for a routine database that supports more
| complex routines like the Wendler's 5/3/1 variations with
| Training Max percentage based weights then check out the
| [Hardy.app](https://www.hardy.app/howitworks). The routines can
| have progression overload based on AMRAP, deloads, etc. And the
| workout tracking app calculates changes in your TM based on AMRAP
| and other rules in the routine. Just enter you 1 rep maxes and
| hit "start".
|
| Full disclosure though, it's kinda self-promotion because I've
| been developing [Hardy.app](https://www.hardy.app) with a friend
| for over a year now. It's free and we're adding more features all
| the time, check it out if interested. :)
| krat0sprakhar wrote:
| Looks like a great app! I run 5/3/1 and this is perfect.
| Currently I use https://strong.app but I'd love to see a way to
| see my weekly volume per muscle group. Is that something you
| are planning to add on Hardy?
| matude wrote:
| Thank you for the kind words! Ah yeah, strong.app is very
| popular. We have many cool features planned that should allow
| us to give value to even the most serious weight lifters who
| are not supported by the strong app, like autoregulating
| based on RPE/RIR, routine snippets, supersets, dropsets,
| private trainer profiles, etc, but we have a lot of work
| ahead yet.
|
| I added your wish to our subreddit as a feature request: http
| s://www.reddit.com/r/hardyapp/comments/nzsmu2/feature_re...?
| If your username is there as it is here I can notify you once
| we have added such a feature. :)
| sitesuniverse wrote:
| Thanks for the feedback everyone, and thanks for posting content
| on the site. Keep it coming!
| jayroh wrote:
| Would _love_ to see a community sourced database of "explain it
| like I'm 5" translations.
|
| Example: What does "Bent Over Lateral Raise" mean? Show me?
| Lateral ... to what?
|
| I'm sure I can figure that out, but, for the newbies of the world
| it's another hurdle to keep them from actually starting/moving.
| catchmeifyoucan wrote:
| Pre made routines would be awesome
| joelrunyon wrote:
| Hope this isn't too over the top, but we built _exactly_ this
| with https://impossiblefitness.com/movement/lateral-raise
|
| Written demo, video, photo, etc of each movement.
|
| We are adding more movements daily. Please give me a shout if
| there's other information you'd want to see here.
| steve_adams_86 wrote:
| One thing I'd love to see here is better formatting of the
| instructions. The content is great, but I found it a little
| jumbled to read. Here's an image of the current format, and
| an image of a proposed format as an example of what I mean.
|
| https://imgur.com/a/rXPU4nr
| joelrunyon wrote:
| Bumped into an issue with formatting. Cleaning this up this
| week.
|
| Anything else structural wise you'd like to see?
| steve_adams_86 wrote:
| I'll dig around and see if anything comes to mind later.
| I love stuff like this, so I'm happy to provide some
| feedback.
| jayroh wrote:
| This is really great! Thank you!
| sitesuniverse wrote:
| Great idea, thanks for the feedback!
| jayroh wrote:
| Not a problem :). Thanks for the new resource!
| dehrmann wrote:
| Oh, it's a lateral (vs rear) _delt_ raise. That would have
| helped.
| xcambar wrote:
| No 5 year old would understand that.
|
| I'm way past 5yo and I do not understand.
| dehrmann wrote:
| A 5-year-old who knows anatomy might. You're raising
| something from your side (lateral) with your shoulder
| (deltoid muscle).
| datsaladbowl wrote:
| Quick plug, but l made some attempts at this:
| https://github.com/wrkout/exercises.json
| asdff wrote:
| Why not search the internet for a video?
| InitialLastName wrote:
| darebee.com (similar website in terms of being a database of
| fitness stuff, mostly bodyweight-oriented) does a great job of
| this with some of their videos.
| 29athrowaway wrote:
| At least when I've joined a gym, a person there would assess your
| fitness, ask what your goals are, and based on that you would get
| an exercise routine.
|
| Following a random exercise routine can result in injury.
|
| You should at the very least talk to a lawyer and put a
| disclaimer in that page.
| sergiotapia wrote:
| "can result in injury"
|
| please.... just lift super light and find your form.
| 29athrowaway wrote:
| When you make a website, you have to think out of the box.
|
| Your audience will not necessarily be a 20 year old in good
| physical condition. It may be as well a 10 year old that
| doesn't know what to do with the information you are giving
| to them. Or someone with a pacemaker, or someone with some
| medical condition that puts them at risk.
|
| Then... Not only people can get injured by following an
| exercise routine in good-faith... some people may injure
| themselves on purpose so they can sue you.
|
| Will people be able to injure themselves anyways if you add a
| disclaimer to the website? Absolutely. But it won't be your
| fault anymore.
|
| But that's only the start. If you allow people to write
| anything they want in a textbox, bad things can happen.
| People can write ANYTHING, not only exercise routines... And
| by anything, I mean, very illegal things.
|
| And if you allow people to upload pictures, well... that can
| go very wrong as well.
| sitesuniverse wrote:
| Good point, thanks for the feedback
| 29athrowaway wrote:
| Also add something like: I am at least 15 years old or
| something. That is the age requirement for many gyms.
|
| Also, a Report button is highly recommended for anything
| involving user generated content.
| ViVr wrote:
| > Following a random exercise routine can result in injury.
|
| A trainer can check your form and help you execute the exercise
| safely but how does an exercise routine injure you?
| neogodless wrote:
| It might not be super clear from the site shared here, but
| most of these exercises are done with barbells with weights,
| or dumbbells. It's not hard for a beginner to do these with
| incorrect form, and then increase the weight over time, until
| bad form plus weight results in injury.
| inspector-g wrote:
| Citation needed that bad form inherently leads to injury.
| 0-_-0 wrote:
| Now that we're on the subject: Does anyone remember the Strength
| Standards site? strstd.com [0]. It computed your 1RM from your
| stats and then created customized weight lifting programs, like
| Starting Strength. I used it a lot when I started lifting. A part
| of it was similar to this: https://athletegrade.com/powerlifting/
|
| [0]:
| https://web.archive.org/web/20150315012046/http://www.strstd...
| fudged71 wrote:
| Check out SymmetricStrength
| krat0sprakhar wrote:
| This should have all the routines from here:
| https://thefitness.wiki/routines/strength-training-muscle-bu...
|
| They are all amazing
| sitesuniverse wrote:
| Help me add them? :D
| oneupwallstreet wrote:
| What tech stack did you use?
| sitesuniverse wrote:
| Nextjs and Prisma with postgresql. I'm not a web developer
| typically, this is my first full stack project. Any
| suggestions?
| hairofadog wrote:
| This is in no way a critique of this project (which looks nice!)
| but my dream fitness program would be something like, "do all the
| things in this book, in order, and by the end of the book you'll
| be mostly fit". I'm sure it works great for some people but I get
| bogged down by choice paralysis when I'm presented with a list of
| workouts.
| inspector-g wrote:
| A good training template is basically what you're looking for.
| Providers of such templates that are evidence-based will also
| explain the reasoning behind the structure of the
| template/program; I'd recommend starting with Barbell Medicine,
| for example (though there are others I am most familiar with
| BBM).
| nbrempel wrote:
| I haven't done this program, but I've always liked the way this
| guide is put together: https://www.julian.com/guide/muscle/
| neogodless wrote:
| I was wondering if https://musclewiki.com/ was going to pop up.
| My wife had just sent it to me earlier this week.
|
| It lets you pick gender, muscle group, exercise type (stretch,
| bodyweight, barbell, dumbbells, kettlebells) and has detailed
| instructions and videos. (It does not have sets/reps like the
| shared site.) Perhaps they would be good to use in tandem.
|
| Personally, I think for sets/reps, it follows most exercise
| advice. Choose what you'll actually do. If that's 3 sets of 5
| reps, fine. Do that. If you can get yourself to consistently do
| more than that over time, you'll benefit from the increase in
| volume. (When I'm active, I follow Starting Strength style -
| increase warm-up weight while decreasing reps; then a bunch of
| working weight sets.)
| sonium wrote:
| I would assume that the appropriate exercise regime should be
| determined by sex rather then gender?
| hn192939 wrote:
| Well, there are only two genders. So filtering by sex or
| gender is the same thing.
| simonbarker87 wrote:
| In reality their is no reason for any difference in training
| across sexes/genders. It's about goals and performance not
| sex differences - my wife's training has always looked very
| similar to mine (strength and hypertrophy phases) but we end
| up with different physiques.
| ASalazarMX wrote:
| It actually filters by sex (male/female). Must be an innocent
| mistake in the parent comment.
| void_mint wrote:
| Ultimately the filter boils down to how much T you have,
| which (at least from the context of strength training)
| isn't necessarily linked to gender or sex. I'm not sure how
| you'd communicate that from the context of a web UI filter,
| though.
| eloff wrote:
| The OP might have meant sex, but actually now that I think
| about it gender is probably more important here since that
| will be more closely linked to your hormones (have natural or
| supplemented testosterone or not) as well as what exercises
| you want to do (more lower body or more upper body, higher
| reps or higher weight).
| th0ma5 wrote:
| I was just reading that the optimum reps count was somewhere
| between 8 and 12. I was doing something that suggested 16 reps
| and that felt a little more like cardio or something, and I dug
| into it and it is a whole debate, but what I got out of it was
| that for what I was doing eight or so is about right.
| rypskar wrote:
| The number of reps might not be as important as many claim,
| if you are not training for competition the number of reps
| are not that important for anything except maybe bench. [1]
| This course from coursera did have some good research based
| content [2] [1]https://journals.physiology.org/doi/full/10.11
| 52/japplphysio... [2]https://www.coursera.org/learn/hacking-
| exercise-health
| snug wrote:
| It depends on what your goals are, lower reps with heavier
| weights will give you more strength. Higher reps with lighter
| weights will give you bigger muscles.
| void_mint wrote:
| This isn't true. Lower rep ranges will better acclimate the
| CNS to higher bar-weight, but that's not really the same as
| "strength".
|
| On the flipside, higher rep ranges don't give you bigger
| muscles - overall training volume (total weight moved per
| movement) is moreso the determining factor on "size"[0]. In
| general it's best to just do whatever you find difficult.
| Lots of "powerbuilders" use Undulating Periodization
| (sometimes Daily) to try and get the benefits of the CNS
| acclimation + the increased work capacity that higher rep
| ranges bring.
|
| [0] https://www.strongerbyscience.com/hypertrophy-range-
| fact-fic...
|
| [1] https://www.strongerbyscience.com/daily-undulating-
| periodiza...
| Afton wrote:
| There is no optimum number. There are optimum numbers for
| specific goals. List your goals, your hormonal and diet
| context, some genetic factors, and then people _could_
| propose optimal reps for you.
|
| Unfortunately, a _lot_ of exercise studies use untrained
| people. How that extends to even moderately trained people is
| usually pretty problematic. I 'd say "forget it, just listen
| to people that have been doing it for a couple of decades" is
| probably better advice.
|
| The primary mover of all set-and-rep ranges is going to be
| goals and hormonal context, so make sure that when taking
| advice from someone, know what they think those two things
| are.
| void_mint wrote:
| Just do whatever's difficult. Some days show up and do 10
| sets of 3, some days show up and do 6 sets of 4. Total volume
| is the deciding factor (other than, of course, recovery).
|
| Mike Isratel's work on Maximum Recoverable Volume is probably
| the best piece of work for deciding things like rep ranges.
| sitesuniverse wrote:
| This is cool, thanks for sharing!
| sentinel wrote:
| Great idea!
|
| At some point in the past, I had spent... maybe 10-12 hours
| putting together a number of bodyweight + dumbbell exercises I
| picked up from YouTube. I used Giphy to record GIFs of the
| movement, and saved them all in a Trello dashboard (tagged and
| everything).
|
| I used it every time I went to the gym to figure out what
| exercises I could do for a particular muscle group.
| tootie wrote:
| A classic web 1.0 website that is still humming along is ExRx
| that documents hundreds of different weight lifting techniques:
|
| https://exrx.net/
| cdubzzz wrote:
| What is the "recipes" functionality that is linked in the header
| but coming soon?
| sitesuniverse wrote:
| Still working out the details. What I have in mind is something
| very similar to the routine database, but for recipes!
| cdubzzz wrote:
| Interesting. I'll add my email. I have been working on an
| open-source, self-hosted recipe/calorie tracker dealy that my
| spouse and I have been using for macro tracking during weight
| training. Haven't put much effort in to "advertising" it but
| we have been using it quite successfully for a few months
| now.
|
| https://github.com/kcal-app/kcal
|
| EDIT: side note -- when signing up for the email the
| MailChimp landing page has a "return to site" button that
| points to "https://sites.cx/" (which is an NXDOMAIN for me).
| sitesuniverse wrote:
| Interesting, thanks for sharing. And thanks for the heads
| up about the mailchimp settings!
| jimbob45 wrote:
| I'm betting more than a few people have used the below link as a
| jumping-off point for their lifting career. It would greatly help
| its longevity to post it on RoutineDB to avoid the inevitable
| heat-death of BlogSpot.
|
| http://newbie-fitness.blogspot.com/2006/12/rippetoes-startin...
| joelrunyon wrote:
| Cool. I've built basically two version of this previously:
|
| https://ImpossibleFitness.com/exercises for fitness movements,
| lifts and exercises.
|
| and
|
| https://MoveWellApp.com/stretches for mobility training and
| stretching.
|
| The goal is to make these more accessible to everyone and demo
| exactly what each movement takes.
|
| Would love any feedback on things we can improve. We're 100%
| bootstrapped and are adding new movements + routines every week.
| Happy to add anything that the HN community would think is
| useful.
| Ashanmaril wrote:
| What does it say about me that I immediately recognized this was
| styled with Tailwind?
|
| Looks great!
| goodcjw2 wrote:
| I was wondering if https://www.jefit.com/ was going to pop up.
| Sounds quite similar and has been around for quite some time.
|
| There are probably more similar solutions out there. Fitness apps
| are definitely an interesting space, where there are tons of
| them, but they seem to rarely marketing themself. Probably the
| customer acquisition cost would be higher than the custom
| lifetime value, i guess...
| unixhero wrote:
| Would be cool to have a section for crossfit style workout of the
| day and crossfit style mobility workouts.
| sitesuniverse wrote:
| Have you added any crossfit routines to routinedb? I would be
| interested in knowing how well they fit in to this format. Let
| me know if you have any feedback!
| amelius wrote:
| What I want is an app that counts reps/sets for me. I.e., point
| phone camera at self, the apps starts counting down (using a
| voice), and stops when I'm done. It should auto-detect the
| exercise.
| rickbhardwaj wrote:
| (shameless self-promotion but) We're actually building
| something just like this. We're calling it Formguru, here's an
| example of my squat in action: https://www.formguru.fitness/vid
| eo/c96fa975-fd9e-4912-8f60-1....
|
| Right now it's more focused on form feedback, but adding live
| audio cues is on our roadmap. I'd love to know what other
| features you'd want us to build.
| momothereal wrote:
| This is really cool! Well done
| teh_g wrote:
| What I want is an app that screams at me like a drill sergeant:
| "Let's go, you got 10 more to go! Keep up!"
| tanjtanjtanj wrote:
| That's basically what Peloton, Apple Fitness, and whatever
| other competitors to those are.
| blowfish721 wrote:
| I'd go for a Peloton but for weight lifting for sure! I
| know there are some of those but haven't found any for free
| weights, can't say I have been looking too hard yet
| however.
|
| Edit: tempo.fit seems interesting!
| blensor wrote:
| Not really screaming but in VRWorkout the computer voice
| combined with the visual cues are as direct as it gets :) So
| if you need some motivation to get your bodyweight training
| done maybe check it out ( https://vrworkout.at )
| teh_g wrote:
| That looks promising, thanks!
| Multiplayer wrote:
| I have the tempo.fit - It's a giant video screen with camera
| that does exactly this. It's a great piece of kit.
| sebdufbeau wrote:
| Wow, that's fascinating, first time I stumble upon the
| company. Seems like Peloton for weight lifting
|
| Does the detection work well? Is it worth the price?
| goodcjw2 wrote:
| In terms reps counting. Yes, it works quite well :)
| ddlutz wrote:
| If you have some extra income I love my Tonal
| https://www.tonal.com/
| cdubzzz wrote:
| My Garmin watch (Forerunner) does this (well, not audio
| prompts). It will start rep count when I start the exercise and
| end it when I stop and guess the exercise. The exercise
| guessing is spotty at best but you can also pre-program the
| workout and use is that way. Rep count is much accurate (if not
| perfect).
| markedathome wrote:
| Runtastic had apps that used to do this, where you held the
| phone and it counted the reps, push-ups, sit-ups etc. There
| were apps for each activity, which gave you reps, a count, and
| a timer, along with cooldown, with voice prompts.
|
| Then Adidas bought them out and closed the individual apps and
| released a replacement for the main Runtastic app.
|
| There were numerous threads on reddit asking for similar
| replacements, and I don't think there has been one. So I gave
| up looking.
| alex_g wrote:
| I saw this exact thing pop up on ProductHunt at some point in
| the last year. Sorry, I don't remember the name, but it was an
| iOS app.
| mam3 wrote:
| I'm very tempted to add mine which I would call "the lazy lifter:
| build a nice body with 4x30 minutes per week" (a very efficient,
| leangains-based routine).
|
| That said i'm very sad by the abscence of likes. What dopamine
| rush can i hope to get by contributing to your database :( ?
|
| Or at least comments.
| yeswecatan wrote:
| Go on...
| zigzaggy wrote:
| I started with a trainer one year ago next week, doing 2 days
| per week with him and one day of "plyometric" drop-set/super-
| sets (which seems to be a fancy way of saying workout almost to
| failure).
|
| Total time investment? 30 minutes, 3 times per week.
|
| My entire physique has changed, including greatly increased
| muscle mass, energy levels, and stamina to do whatever physical
| activity. I've also dropped 30 pounds and have completely
| eliminated back problems.
| haskellandchill wrote:
| What's the routine :)
| sitesuniverse wrote:
| Sounds like there's some interest in this routine... If only
| there was a database you could submit it to..... ;)
| michaelmcdonald wrote:
| I, likewise, would be VERY interested to know more. Time is a
| precious commodity and anything to maximize the gains for the
| time spent would be appreciated!
| float4 wrote:
| Virtually everyone will tell you to just do Starting
| Strength or Stronglifts 5x5. Both are fine, both require 3
| workouts a week of ~45 minutes each.
|
| If you're willing to monitor your diet a bit and stick to
| the program, then you'll truly see _amazing_ gains in a
| year.
| sitesuniverse wrote:
| Please do add it. I would really appreciate some more content!
| Yeah a like/ranking/comment system is something I'm thinking
| about. Any suggestions?
| Dedime wrote:
| This may be a little pie-in-the-sky, but I've found myself
| disliking the "upvote" or "like" mentality. Instead, maybe a
| "I use(d) this!" functionality, as well as talk sections for
| each routine?
| sitesuniverse wrote:
| I like this idea!
| swyx wrote:
| if i've learned one thing from this thread:
|
| don't like the idea, use the idea!
| thecrimsonchin wrote:
| This is really cool. When there a good bit more workouts
| having likes/upvotes would help users not get overwhelmed by
| choices and they can sort by most liked.
| boplicity wrote:
| Factor in how long someone has been doing a routine, in terms
| of the value of their "like"
| Hitton wrote:
| Lazy lifter? That sounds exactly like a thing for me. I'm
| willing to trade upvotes here on HN for that method :)
| ar_lan wrote:
| I would also look into 5/3/1! It's a very easy to follow
| program, and doesn't take much time at all. Slow and steady
| gains.
|
| Granted, if you're a beginner, there are much quicker
| programs (since noob gains are a very real thing), but 5/3/1
| is a very simple program to follow, can be repeated for an
| extremely long time, and isn't very intense stress on the
| body. I increased my lifts pretty drastically over 2 years,
| but it felt incredibly slow/gradual - until I looked back
| over my increases from 2 years prior.
| IggleSniggle wrote:
| I just tried looking up 5/3/1 and although I believe you
| when you say it's "easy to follow" I'm not sure if it's
| beginner friendly or not. I don't know most of this DSL. I
| still don't even know what the numbers 5 3 and 1 are for
| sure in reference to, although my _guess_ is reps (ie
| repetitions). And apparently it's supposed to have a
| corresponding percentage of Max Single Rep, but what is it?
|
| What is a core lift? Parallel squat? Standing shoulder
| press? Do I need equipment for this stuff? If I do require
| gear what do I need to get, how do I choose, what's
| minimal? What is a safe way to find my "max lift"?
|
| Etc.
|
| I would find it useful if these kinds of workouts were
| prefaced with their end-goal in mind: general wellness? To
| bulk specific areas? To maximize real strength? To have
| trim and endurance strength? To increase resting metabolic
| burn?
|
| Personally, I want to lose body fat, decrease body
| aches/pains, and make my brain sharper with minimal
| investment of time. I know strength training is a key
| component of this goal. But that's about it. When I look
| into strength training, it often seems the advice is
| focused on strength enthusiasts, which is not me.
|
| Older newbie dripping my toe into the water, I'll listen!
| krrrh wrote:
| 5/3/1 is primarily a strength program, but it will
| definitely benefit general wellness and resting metabolic
| burn.
|
| In terms of barbell-oriented strength programs, 5/3/1 is
| a good program to do after you've mastered the basics and
| started to plateau with something like Starting Strength
| [0] or Stronglifts 5x5 [1]. Those two programs take
| advantage of the linear gains that are possible for
| people in their first year of training, and 5/3/1 is a
| methodical approach to continuing to improve strength
| when simply adding 5lbs to the bar every workout stops
| working.
|
| Starting Strength is a great book for understanding the
| principles and benefits of barbell lifting (and the
| videos from the old DVD are very good). The introductory
| essay is considered to be one of the best summations of
| strength training and its benefits. A lot of people
| believe that they aren't interested in strength training
| because they don't feel attracted to the extreme
| manifestations of the sport, but then discover that it
| delivers mental health and brain sharpening benefits in
| ways that they didn't expect.
|
| All of the programs I mentioned are built around the core
| barbell lifts, which are squat, deadlift, shoulder press,
| bench press, cleans, and rows.
|
| [0] https://startingstrength.com/about
|
| [1] https://stronglifts.com/5x5/
| d883kd8 wrote:
| I do 5/3/1 and it does have it's tradeoffs but I've seen
| gains while on it. Basically the goal is to make you
| stronger, it was developed by a powerlifter and is
| heavily influenced by traditional american football
| training. I've linked a PDF below[1] which explains the
| whole thing in language anyone can understand.
|
| Core lifts: Bench press, Squat, Deadlift, Overhead Press.
| Some people choose a different set of lifts.
|
| The 531 thing means week one you do 3 sets of 5 on the
| core lift, week two you do 3 sets of 3, week three you do
| a set of 5, a set of 3, and a set of 1. Week four is
| deload, you do lighter weight for three sets of five. In
| all cases (except deload) the last set is actually for
| "AMRAP" i.e. as many reps as possible.
|
| Ultimately weightlifting is not a modern science, it is
| an ancient practice akin to meditation or running or
| martial arts. There is ongoing research to optimize it
| but nobody here is going to the league and for us the
| most important thing is to show up consistently and track
| progress. The most impactful thing I ever did for my
| lifting was to create a spreadsheet I could update from
| my phone and write down how much I lifted and how many
| reps every time I went to the gym. I do something like
| this: |Bench
| ----------------------------- 1/22/2021 |135,
| 135, 145 |5, 5, 5
|
| I'm proud to say I reached the end of my google sheet and
| had to start a new one. I am fortunate I was exposed to
| weightlifting early in life but after neglecting my
| training for most of my twenties (I'm 32 now), most of my
| current gains happened with 531. I hope you will start
| lifting! The benefits weight training has brought to my
| life can hardly be overstated.
|
| Oh and stay away from planet fitness, that's not a
| gym[2]. Their business model is based on appealing to
| people who don't work out. You want to work out, go
| somewhere else.
|
| [1]:
| http://www.anasci.org/ebooks/531%20by%20Jim%20Wendler.pdf
| [2]: https://www.facebook.com/planetfitness/videos/were-
| not-a-gym...
| tylerscott wrote:
| For recording your work, I've built a simple language and
| some libraries around it: https://traindown.com. I am
| hoping to add some additional I/O utilities like "export
| to csv". I'd love any feedback you may have on it.
| Totally OSS now and forever.
| dgellow wrote:
| One of our local sport club (in Hamburg) streamed multiple videos
| per day during the pandemics. It's a great source of exercises:
| https://www.youtube.com/c/sportspa%C3%9FeVHamburg/videos.
|
| The club reopened ~1 week ago, so they stopped streaming but the
| content is still available.
|
| I highly recommend if you're looking for ~1h of exercise per day
| :)
| Moosdijk wrote:
| I've lifted weights pretty regularly for some years, some years
| ago. However, the first program I click is gibberish [1] to me (I
| did olympic weightlifting too, so that's not the problem). Is
| there some quality control in place?
|
| [1]https://www.routinedb.com/routine/ckpvxacen02200wl8f8z27z77
| sitesuniverse wrote:
| Hey, thanks for the feedback. Yeah, community driven ranking
| and filtering is in the works! Do you have any suggestions?
| recov wrote:
| Looks like a more casual and open version of
| https://liftvault.com/
| soheil wrote:
| When I clicked on the Sign In button from the email it took me to
| a page that showed another Sign Up button even though when I
| navigated to the homepage I was already signed in, this was very
| confusing and made me enter my email like 10 times.
| sitesuniverse wrote:
| Thanks for the info. I think the email is redirecting to the
| wrong page. It should still sign you in though. Do you appear
| signed in on this page? https://www.routinedb.com/routines
| soheil wrote:
| Yes I was signed in, there was just no way for me to tell
| that I was until I navigated to the homepage manually and saw
| the navbar changed.
| sitesuniverse wrote:
| Ah ok, thanks. got a quick fix for that incoming!
| tomjen3 wrote:
| Interesting, I tried the create a routine but it required a
| login, that seems uncessary that early.
|
| Especially because I assume (since I can't easily check it now)
| that it can't be used to put together a routine for people who
| are just terribly out of shape.
| sitesuniverse wrote:
| The login is currently just an email token so you can edit your
| routines after they've been created. I am working on reducing
| the friction for this. Any suggestions?
| tomjen3 wrote:
| My of-the-top suggestion would be to put it at the end, that
| way there would be some value in it (as I would want to keep
| the routine going), and I can test-drive the editor first, to
| see if it makes sense to me.
| sitesuniverse wrote:
| I'll give it a shot. Thanks for the feedback!
| rStar wrote:
| seems to be all lifting.
| sitesuniverse wrote:
| Feel free to add any type of fitness routines!
| sitesuniverse wrote:
| Hey, I'm working on a community sourced fitness routine database
| where users can upload and share routines. Does this site seem
| useful to you? https://routinedb.com/routines
| browningstreet wrote:
| The world is filled with workout routines. They're everywhere.
| They're in books, they're on sites, they're in magazines,
| they're on forums. They've been explained a million times --
| PPL, 5/3/1, bro-splits, kettlebell routines, WODs, etc.
|
| My recommendation, if you're really a beginner, just go buy one
| book that explains these things. They're all based on the same
| principles. The same knowledge is being repackaged, re-sold,
| re-presented by each subsequent personality.
|
| You don't need more routines. You need the routine you'll do 50
| or 100 times.
| sitesuniverse wrote:
| Thanks for the feedback. "They're everywhere. They're in
| books, they're on sites, they're in magazines, they're on
| forums." - this is the problem I'm hoping to solve with
| RoutineDB.
| fdw wrote:
| > You don't need more routines. You need the routine you'll
| do 50 or 100 times. Honest question from someone with just
| anecdotes and no data: Is it preferable to do the same
| routine regularly over different routines (equally often)?
| Last year, a friend sent me a link to https://darebee.com/
| where I've been choosing different routines almost every time
| (or a program, which consists of different routines for each
| day). This seems to me more effective for me, but maybe it's
| just more motivation to do different things.
| Afton wrote:
| Goals goals goals. The implicit assumption is that your
| goal is to develop _something specific_ over time. You want
| to get stronger, you want to get bigger, you want to
| increase your endurance, for example.
|
| Since those specific goals are so common, they fade into
| the background. But if your goals are more or less one or
| more of those goals, then yes, do the same set of exercises
| 50-100 times (progressing weights/intensity/etc). That will
| stimulate improvements. Doing a bunch of different things
| every time is 100% better than sitting on the couch, but
| won't allow you to _progress_ very much. You 'll
| essentially only be progressing e.g. strength when you
| happen to overlap some motion with the right amount of
| increase to cause improvement.
|
| But something that you'll _do_ is better than a perfect
| thing that you 'll get bored of and stop doing. Existence
| is the primary predicate and all that.
|
| Incidentally, Starting Strength (the book) talks about this
| somewhat. He distinguishes between 'training' and
| 'exercising'. Training is about progressive overload.
| Exercise is about moving your body. If you want to change
| your body, you'll want to train.
| browningstreet wrote:
| Routines should be a mix of things you develop expertise
| and efficiencies at (say, compound barbell movements or
| heavy KB base movements), and other things that you aren't
| efficient at. Strength training (simply one modality) is
| about progressive overload. So, it helps to get better at
| some of your exercises, but it's also advantageous to
| stress your body in ways that you're not efficient at --
| but, if that's all you're doing, you'll never truly push
| yourself because the progressive overload gains won't come.
|
| My advice in the past is that 60% of your time in training
| should be for things you like and you're getting very good
| at. The non-compound movements have benefits, but unless
| you're competing at something, the benefits are across a
| broader impact spectrum.
|
| How will this translate into a fitness routine? If you look
| at some of the 5/3/1 periodization routines, it'll be
| something like: bench press, shoulders/chest, lats,
| triceps. Doesn't matter as much which shoulder/chest or lat
| exercises, just take them to a proper RPE (search it).
|
| Routines, in and of themselves, aren't super helpful if you
| don't understand some of the basic principles. For which
| some deeper resource -- a book, possibly -- is a wise
| investment.
| fdw wrote:
| Thank you (and also the responders, u/Afton and u/jnosCo)
| for your help!
|
| While I have certainly a lot to learn on that topic, I
| feel like I haven't failed completely - of course all
| kinds of exercises come around again, and I'm increasing
| difficulty/number of sets. So there's room for
| optimization, but it's not a bad start, I think.
|
| Thanks again :)
| jnosCo wrote:
| If we're talking about lifting, It's better to switch your
| routine after a while to avoid "plateauing", but not so
| often as to not be able to track progress and perfect form
| in lifts.
| Afton wrote:
| This is one of those 'true but' statements. I think it's
| actively harmful to provide it to beginners who don't
| have the context to understand what that means.
| Vanishingly few beginners are running a routine long
| enough or hard enough to suffer from this problem.
| abeppu wrote:
| I think the hard part is knowing which routine will be
| appropriate and effective for a given person. What's their
| existing fitness level/experience? Do they use a gym and if so,
| what equipment do they have? What are their goals? What's their
| injury history?
|
| And while adding a likes/ratings/whatever system might be
| helpful, I'd much rather see a system that considers actual
| information about people's progress. Did you get stronger?
| Leaner? Did your mile time improve? Did you get bigger delts?
| At a high level, for a given goal, routine selection is a
| contextual bandit problem, but so far as I can tell no one
| treats it that way.
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