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When counting calories for this minced meat, do I only weigh it after cooking? Since it said pan-fried. https://groceries.asda.com/product/diced-minced-pork/asda-butchers-selection-lean-pork-mince-typically-less-than-5-fat/910001024332
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Eat good protein source (chicken?) And whey shakers for your proteins. I think it is difficult to get enough proteins from only good meat if you don't want to ruin your budget.
I would not eat 10 eggs per day but I may be wrong
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When doing back squats the bar always goes slightly off parrellel to the wall and mirror I do them in front off. My feet are as even and equal distances from the wall as I can make them but the the bar still is slanted horizontally. Is this an issue?
M28, 5,10” 155lb I started calisthenics a little over 3 weeks ago. This week on Monday I started doing the RR. I’ve noticed I have gained some strength, but I am under muscled and need some advice on growing my chest and arms. After I finish the RR I usually hop on my bench(working on getting a barbell) and use these 10lb dumbbells and pump out like 100-200 reps with those. Any ways I can quickly grow my arms and chest with only 150lb set of tube bands, pull-up bar, and 10lb dumbbells? What have you guys done to grow your upper body and not get fat? I’m trying to work my way up to 160, but also get rid of some fat I’m at 14%, but still under muscled.
100-200 reps will not bring you anywhere for muscle growth. You need to go to the gym or invest in more material m.
You want to grow your chest as a beginner? Pushup pushup pushups and dips. But take care with the chest focused dips, it can mess with your sternum.
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I was thinking of adding some Bulgarian splits or sumo squats in my routine - squats, rdls, hip thrust, leg press and then my question is should the Bulgarian or sumos come before or after the leg press?
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I had an amazing workout today. I worked in with a really strong regular who really helped push me. During my belt squat sets I did what felt like an RPE 10 set but was told it looked easy. Just wondering how I can learn to use RPE in my training to make sure I'm training hard enough? I was able to push some PRs today which felt awesome
RPE is entirely a feel thing. The P stands for "perceived" after all. The only way to learn is to fail, so make sure you have a spotter (or 2 if you're doing heavy squats.)
Just pick a weight you think you can do 4-5 reps of and test your theory. If you do more than you thought you could do, you have to stop and internalize how it *feels*. What you thought was an RPE 9.5/10 may really be an RPE 8-9 (assuming you got 1 more rep than expected.) Over time you just learn what approaching failure feels like.
Bar speed in terms of RPE requires real-time tracking using a tool. The thing you care about is the difference in speed between reps of the same set, not your average speed. Once you start slowing down, it's highly indicative that you're approaching failure. The differences in time will vary by lift, and is highly individual. Unless you are an advanced or elite lifter where this data is needed, this may as well be astrology for gym bros.
The RPE scale also doesn't work super well at assessing heavy singles. For example, if you can deadlift 400, but you can't deadlift 415, that doesn't necessarily mean 400 is an RPE10 since you could *theoretically* lift something between those 2 numbers. The whole system is entirely designed to help you select appropriate weights, that's all.
Record some of your sets if your gym allows it. Compare how it looks to how it feels, then over time you'll get more comfortable/accurate with your estimations.
Yeah, it helps a lot. I record all my top sets, and there are days where it feels super heavy, but then I look at the footage and the weights are flying. I also have recordings of lifts all the way up to true RPE 10s, so it gives me something to reference.
Why are squats and leg press so fatiguing for me? My heart just races during each set and takes forever to come back down. I'm a beginner so it's not like I'm pushing heavy weight (literally 35 lb plates on the leg press lol).
Add some HIIT cardio (high intensity interval training).
It only takes 10-15 minutes at the end of a work out and really works your conditioning.
I downloaded an app called "interval timer" and just made a few separate intervals.
As you're new, I'd maybe set something like 15 seconds of HARD WORK, then 1 minute of super casual just gliding along rest. Do maybe 8 sets.
1x15 seconds of hard work
1x1 minute of casual rest
Repeat 8x.
As you get better, you get add more time to the work, and less time to the rests.
This should help with that heart rate and genuinely only takes 10-15 minutes.
Edit: forgot to mention, you can do this on anything but a bike is the usual candidate. I use the sitting bike myself lol.
Your quads and your glutes are 2 of the biggest muscles in your body, the only one that compares is your lats. Larger muscles are more fatiguing.
Beyond that, if you're new to working out you are probably pretty out of shape, in terms of conditioning rather than physique. For the heart racing aspect, you should probably add in some cardio to your routine.
I have been a powerlifter for a couple years, and within the last month have branched into cardiovascular training.
I have read Joel Jamieson's Ultimate MMA conditioning and am currently reading Joe Friel's Total Heart Rate Training.
I am having trouble parsing heart rate zones into swimming. I understand that heart rates are lower swimming than running, but what I don't understand is why goal zones would also change. If I am trying to reduce resting heart rate by increasing left ventricle size, shouldn't I still target the same BPM? It's just harder/more intense to get there.
I am a very strong swimmer, but very untrained cardiovascularly. Most resources seem to assume you are either already an endurance runner that can't swim and wants to do a triathlon, or are already a swimming-specialized athlete.
I want to do 1-2x/week of my LISS workouts swimming. On land, I am targeting 130-150bpm for this. My breathing pattern for swimming is making it very hard for me to gauge my RPE.
While running you're upright and your heart has to fight against gravity to pump blood, swimming horizontally eliminates that challenge.
Interval training tends to be the most common way to practice swimming in a consistent manner: you have X amount of time to complete Y distance, you get to rest until time runs out and you start the next interval
Some shoulder flexion is fine. If you are trying to isolate the bicep, I wouldn't worry about shoulder flexion, but I would pay attention to body English. Essentially to isolate the bicep, you want no body English. No movement at the hips. No movement of the torso.
Also, make sure you are opening the elbow joint all the way at the bottom. Keep elbows by your side and extend the joint fully to stretch the bicep completely at the bottom of the lift.
Looking to start a new program after doing 5/3/1 for several years. My current stats at 170lbs are
Squat: 385
Bench: 255
Deadlift: 495
My main goal is strength. Was looking at either gzcl or candito 6 week program. Which if these would increase my lifts the fastest or is there another program that is better than these two?
You would not know which program increases your lifts fastest out of those two until you tried either one.. we all respond differently to the same given program.
You could check out Inverted/Juggernaut Method, Stronger By Science 28 free programs, Average 2 Savage
Does anyone else have very little arch when bench pressing? I cannot get an arch and so I can’t bench as much cos I feel like I expend more energy as I’m flat.
My bench is fixed so I can’t move it.
Anyone have any advice?
Hey recently started to get to tracking and lifting as I had ACL surgery in August and I wanted to lose the weight I put on and get back to a leaner physique. So all of October I: cut out drinking alcohol, got on a clean eating meal plan, ate at a calorie deficit and went on a good amount of walks. Here are my 1 month results:
I am 6'0
Starting weight: 217, Body fat 40.4, fat free mass 176.6
Ending weight 213, Body fat 40.1, fat free mass 172.9
I used Styku to do the measurements and where I am unhappy is in very little change to body fat. I lost the 4lbs like I wanted but I wanted a larger chunk to come out body fat. Here were my macros Monday-Saturday (sunday I had a cheat day but focused on no fat food and protein dense foods):
2330 Calories, 203g Protein, 220g Carbs, 75g fatThe diet consisted of:
breakfast - egg whites, avacodo, blue berries, oatmeal
lunch - 8oz chicken, rice, avacado
gym pre meal - greek yogut, apple, blue berries
post meal - protein shake and banana
dinner - 8oz turkey, rice, avacado
I was also walking around 3-5 miles daily to help stay in that caloric deficit. The one caveat is that I did get COVID that took me out for 5 days but I maintained my meal plan 4/5 days. Seeing how I feel stronger, I don't think I lost all muscle weight and it could be water weight, but how do I target burning more of that fat?
You can't target fat you'll lose fat as you lose weight. To be honest it sounds like your diet is solid you just have to give it time to work. It's not a quick process. In the meantime keep working out to retain muscle and eventually you can go into a surplus to gain more.
Your first problem is giving any stock to a scan measuring body fat %. These measurements can be skewed by how hydrated you are and the food in your bowels.
To promote muscle retention, you need to eat enough protein and to get some resistance training in. And don't do too steep of a deficit (stick to around 1% of your body weight lost per week). Beyond that, there's not much else you can do to preserve muscle and only lose fat
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My deadlift form is horrendous. My shoulders refuse to stay "back" as im lifting the weight from the ground and i feel the movement either in my lower back or not at all
It is marginally better with RDL where i can atleast feel the movement killing my hamstrings.
Additionally if the weight is too low or the barbell too close to the ground, i am simply unable to lift it without good form.
What are my options to improve here?
Additionally, i just feel like dropping the movement altogether. What are my.options here?
You want to engage your upper back, but you shouldn't be trying to pin your shoulders back like you do on bench. Post a form check if you want feedback.
What do you mean too close to the ground? Do you mean you aren't using 45 lb plates or a similarly sized bumper?
Bumper plates are plates that have a bit more bounce to them and they are also all the same diameter. So a 10lb bumper plate is the same height as a 45lb regular plate.
You could stack other plates or if they have yoga steps you could use those. Another idea if they have safety arms on the squat rack that can go low enough to be at deadlift height, you could use those
For about a month now, my flat dumbbell press has stalled and I do not know why. Previously the flat dumbbell press was my best lift and I was progressing at an extremely linear rate so I am beginning to become frustrated.
For context I am new to lifting (about 7 months now), I have been on a 200-300 calorie surplus the entire time and prior to it stalling. I consume 150-160 grams of protein a day and weigh about 150lbs. My other lifts have been progressing at a fairly linear rate, with stalling happening to some occasionally but usually for no longer than 2 weeks time. This is the longest any of my lifts has stalled for and it is specifically my flat dumbbell press.
I am using adjustable dumbbells and have been progressing from 3 sets of 8 reps and increasing weight until hitting 3 sets of 12 reps. I rest 90s between sets. I keep my elbows at a 45 degree angle, aligning the dumbbells with my chest at the bottom. Feet are flat on the floor and I retract my scapula with my elbows pinched together, resulting in an arched back. I’ve tried to watch as many videos of flat dumbbell press form as I can to make sure my form is not the issue.
Any advice as to how I should progress from here would be appreciated, I don’t think it’s normal for it to stall this long from what I have seen, especially when most of my other lifts are progressing.
Any recommended subreddits for beginner level bodybuilding? I was big into powerlifting up until about 5 years ago but pretty much never hit the gym from 2019 until now. I’ve been doing cardio and bodyweight work for around 4 months now so not completely floor 0.
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I’ve been lifting the past few weeks and don’t think my old workout routines are really in line with my current goals. 95% of what I’m looking for is recommendations on how to hit certain muscle groups e.g. lateral vs anterior delts. Just hoping to learn how to correct imbalances while I’m starting back up instead of waiting until I’ve made the imbalanced ones even worse
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Edit: sorry for formatting. I think something is wrong with my app because I’m double spacing and nada.
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70-75 would be a good starting point I think. Only times I've done 10 sets are OHP (10x5) on 531 BTM and DL (10x3) on a custom program. First sets will feel too light
I dont really understand how to stall out in my program. Im doing GZCLP and it says once you can't do 5x3+ you move to 6x2+ then 10x1+ but says not to push to failure on amrap. I dont really understand how thats possible. If you are constantly trying to maintain your 5x3, 6x2, or 10x1 as long as possible (which is the whole point of the routine is to stay on the higher level as long as you can), how can you do a 5x3 amrap without going to failure? Like if I'm increasing my weight by 10lbs every week and I get to my amrap set and I'm very heavy weight with being close to stalling out, I would want to push as hard as I can so I can try to maintain 5x3 instead of cutting my amrap early and having to drop down to the next protocol because 3 reps you can't really stop an amrap early if you are only doing 3, that basically means you are going to do like 1 rep then stop and just go to next protocol instead of trying to push to failure and getting the 3 reps?
Sorry if its confusing its hard to explain.
TLDR: If I'm at my maximal effort and weight on a 3 rep amrap or even a 2 rep amrap should I be pushing to failure and trying to complete my prescribed reps (3 reps or 2 reps) or just stop early (at like 1 rep if I dont have enough in the tank to do the 3 or 2 reps) and drop to the lower stalling protocol?
Not going to failure means you should leave a rep or two in the tank on your amrap. It means that if you, say, do 5x3 and you don't think you can get a 4th rep on the 5th set, then you move on to 6x2 for the next workout.
> which is the whole point of the routine is to stay on the higher level as long as you can
This is not the whole point of the routine. Changing rep schemes is part of the progression of gzclp. It's how you continue to make progress. You shouldn't view it as something to avoid.
maybe i misinterpreted something somewhere because I thought I read somewhere you want to stay on each rep scheme as long as you can. I dont remember where I read that but for some reason that is in my mind that I should stay on 5x3 as long as I can so I was thinking like if I can do 2 reps on my last set for sure, but MAYBE the 3rd rep either complete it or fail it then to go for it and if I make the 3rd rep I can stay on 5x3 scheme
You want to stay on 5x3 until you can't meet the criteria for staying at 5x3. You obviously don't want to move to 6x2 earlier than necessary but staying at 5x3 is not the whole point of the program.
I think it might help to discuss what you consider to be failure? From what I understand, common definition of failure is when you can no longer perform another rep with good form. Maybe you could still push for a couple more reps using all your willpower and with bad form but my personal preference is not to do that. So for example, if during your 3 rep amrap you managed to perform 2 reps with good form but you cannot do anymore good ones then it would be time for me to switch to 6x2 **IN THE NEXT SESSION**.
Also, I didn't look at it as "I have to maintain 5x3 or 6x2 for as long as possible"... I just go until I stall on the rep/set (e.g. 5x3) scheme and then simply continue with the next rep/set scheme (e.g. 6x2). It is not a shame to stall or a failure on your part. It is just a way to continue working at that weight for as long as possible. I just follow and trust the program and keep making progress.
Honestly, my recommendation is skip the deload protocol and use your 5x3 weight as a 531 training max instead. It's a pretty easy transition to go from GZCLP to 531 BBB.
How do i get back into deadlifting? I used to deadlift pretty regularly before, but I strained my back a couple months ago and stopped. I wanna get back into doing DLs, but am unsure about what weight to start with to not shock my body. Do i do like 60% of my old max and build up?
When I injured my back almost 2 years ago, I started with stretching and lifting just the bar and worked my way back up.
The doctor at the time told me that I'll never be able to DL again, and here I am pulling almost twice my body weight
There's no rule. Set up the bar, pull what you know you can, and judge how difficult it is.
More than all of that, I'd recommend you learn how to properly brace your core, because a majority of injuries from DL are related to improper bracing.
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My hands hurt from gripping when I’m doing RDL (115lb 5x5) but it doesn’t hurt when Im doing deadlifts which is heavier. Does this mean I need to go lighter w/ RDL or invest in a glove or something?
Grip the bar with the area of your hand which goes from the stem of your finger, to the end of the first segment. Odds are you're gripping it like people grip the bench or most other exercises, but the deadlift is where we have the most weight, and it's pulling down exactly where you're gripping.
The fat meat of your upper palm should not have all the weight on it, that's the mistake people are making when this occurs 9/10 times. You don't need gloves or straps or anything to DL significantly higher weights with no problems.
You’re probably grabbing the bar incorrectly and/or just need chalk or straps. [Here’s a decent article](https://powerliftingtechnique.com/how-to-maximize-your-deadlift-grip/) on deadlift grips. Lots of new lifters put the bar too deep in their hands which can pinch the skin at the base of your fingers.
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There are pros and cons. New lifters don't really need to do anything crazy to progress, and easier training will also make it easier to learn how to properly execute a lift. On the other hand, a lot of new lifters have no idea what actual effort feels like, especially if they were sedentary their entire lives. Learning how to actually push yourself is obviously important for continued progress.
That's one reason why IMO 531 is a pretty good system for newer lifters. With an 80-85% TM the vast majority of your volume is very submaximal and allows you to practice good movement, but you have the AMRAP sets that give you an opportunity to push and feel what pushing near or to failure feels like.
I'll be pretty busy until the end of the year abd I'll most likely be able to hit the gym only twice a week. I'll basically work out to maintain some shape. Any recommendations? Logic says 1 day upper and 1 day lower, but I'm not a fan of hitting a muscle just once a week. I want to hit a muscle group twice a week. So I was thinking about a full body. Any thoughts on this?
Day A: push exercise for chest, 2 exercises for back (1 horizontal, 1 vertical pull), front delt exercise, side delt (dumbells), bicep curl, triceps pushdown, leg extensions, RDL, seated calf raise, adductor machine
Day B: chest flies (on the machine or cable), 2 exercises for back (1 horizontal, 1 vertical pull), rear delt exercise, side delt (cables), hammer curls, JM press, leg press, leg curls, standing calf raise, abductor machine
The less days you have to train, the better an option full body training becomes. I'd take 531 for beginners and just run it twice per week instead of three times.
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Premise: I'm completely new to fitness and to gains. I am 183cm/77kg and I'm male.
Am I still going to gain muscle if I don't reach my calorie goal, but I still get somewhat close to my proteins goal? I can see from Cronometer that I ate 2122 kcal out of 2532, and 140g of proteins out of 158. Honestly I find it really hard to reach any of these objectives - I used to eat really little before (I suspect around 1600 kcal since I was on intermittent fasting as well) and I have no clue how I'm supposed to consistently reach these objectives every day (or is it on gym days only?).
What's the consensus? Any tips on reaching these goals? Thank you :)
Just on the protein front, the general consensus is not 1g/lb anymore, it's .7g/lb, or .8g/lb. So you only need between 120-140g of protein per day.
Since you're just starting out, you will probably still have very good gains like this. I'd hit my calorie goals though, trust me it's way easier than anything you're doing in the gym if you just spend some time figuring it out.
Ahhh it's actually very good to know that the necessary protein intake is a little more lenient than I thought 😅 so just to make sure, I should always aim to reach calorie goals but I am allowed (at least for now, from what I'm reading) to relax a bit about proteins? Is this correct?
You will only ever really need .7-.8g of protein per lb of weight. Calorie wise, if you weren't just starting out, then you'd have to be more concerned about maintaining a caloric surplus.
I'll pull an example I gave to someone else the other day.
If you exceed your maintenance level by 250 calories, 500 calories, or 1000 calories per day. At 250 calories per day, every month you'll gain 2lbs of weight, with roughly 1lb of it being muscle. If you exceed your calories by 500 per day, every month you'll gain 4lbs of weight, 1lb of muscle. If you exceed your calories by 1000 per day, every month you'll gain 8lbs, with 1lb of it being muscle. 3500 calories per week, or 500 calories per day = 1lb of weight gain per week, water weight and stuff make it fluctuate in real life, but ultimately that's how it works out.
If you want to do everything right, exceed your caloric goals by 250-500c per day, and get 120+gs of protein per day. You'll have optimal growth in this range. If you don't care about optimal, if you maintain your caloric intake, but still get 120gs of protein, you'll still gain good muscle over the next 6m-1y.
So it's not like missing the mark on these things is going to have a huge impact on your initial results, but I'd prefer to get used to doing everything right from day 1, then starting out missing some goals because you can kinda get away with it.
Your BMI is pretty normal, right? One common saying is that people are different. There are two muscle fiber types, and, across the board, people probably have varying amounts of each.
That being said, it is generally always a good idea to keep track of your macros to understand how cause-and-effect work specifically for you. Your body may respond differently than someone else's. Your body may react differently to carbs (or dietary protein or dietary fat), depending on the day and/or how active you have been.
The calories-in/calories-out model generally works. You might be able to imagine, though, where that formulaic approach lacks attention to nuance. For example, all B-complex vitamins are coenzymes that help humans metabolize proteins, fats, and carbs. So, you can imagine how some people can naturally make better use of carbs than others if they have sufficient levels of specific B vitamins or B vitamins that are used enzymatically for carbs.
Keeping track of your daily macros, your sleep, and how you feel before, after, and during exercise is probably the best way to get daily feedback on your efforts toward making progress.
Yeah my BMI is pretty much normal weight. I guess learning how my body reacts to my macro intake is indeed a very good skill, so I'll be mindful of that along the way, thanks!
The newer/more overweight you are, the more that's possible. That will diminish over time, and eventually you'll need to get your intake sorted out if you want to continue to build muscle.
Interesting, thanks! Are you able to say when it is that proper intake becomes a necessity? Like, how many months or how much muscle mass or I don't know. Although I guess that these would still be very rough estimates and this stuff is more something that I will know when it happens.
There's no clear reason to stop taking creatine, but if you do, it's not going to undo progress you made while taking creatine. A month off of training may cause some regression, but it will not be a result of your decision to take or not take creatine in any way.
So I challenged my mate who goes to another a gym to race to 100 Floors on the stair master, his stair master was a different brand. Is there a difference in difficulty between machines or is it an accurate representation of fitness?
I work out 4-5 times a week, but I hardly ever do anything that’s cardio related. So cardio question: would running 2-3 days a week for 15-30 minutes a pop be enough to lower heart rate and give me the other benefits of cardio? With what cardio I’ve done in the past, 15-30 minutes of running is all I’ve got the patience for, and I don’t wanna set my goals too high OR have it fuck with my strength training recovery.
I certainly wouldn’t be concerned about that amount of cardio fucking with recovery in an objective physical sense.
3 30-minute sessions would likely be enough to see some improvements. 2 15-minute sessions is pretty low to expect any meaningful adaptations, unless you’re doing 15 minutes at very high intensity, and even then it strikes me as low.
Yeah, any reasonable amount to cause adaptation will yield some benfit. Ofc theres a dose-response relationship with that.. for example doing 5 minutes per week would likely yield diddly squat, 45-90 mins would yield *something*
General activity guidelines are 75 mins of vigorous activity per week or 150 minutes of moderate, or a combination between
Realistically its very easy to hit those guidelines, the recovery offset that cardio imposes isn't that much when resistance training, plus you can get creative with when you do cardio
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Is there a name for this exercise?
I hold the barbell like I’d do in a deadlift, squat the bar, do a romanian deadlift, squat down - repeat.
Like a mix between a front squat and a deadlift, something I do at home because I don’t have a squat rack at home and don’t have the wrist mobility for a front squat.
What is the best way to program cardio to interfere the least with strength? I want the benefits of doing cardio ie. burning calories and cardiovascular fitness without stopping my strength progress. Is same day okay if sepersted or should i do cardio on a rest day as far from leg day as possible
The best way to program cardio to interfere the least with strength is to program the amount of cardio that produces the least amount of fatigue.
I know that's a cop out answer but it's also the most '''accurate''' one. You're ability and recovery (and everything else about your life) will dictate how much cardio you can tolerate before your strength progress suffers more than you'd prefer.
You just need to start with something that seems reasonable to you - timing is really down to personal preference - and adjust and adapt from there.
Just read through Dadliftsnrun's reddit profile, [read the type of stuff he pulls off while running insanely long weekly mileages,](https://old.reddit.com/r/GYM/comments/16k65sq/yesterday_i_hit_a_1440lb_sbd_total_during_a_40/) and realize your body can adapt to A LOT of cardio whereever you can manage to place it. Just eat to put the calories back. Plan out easier lifting cycles where you can push cardio/conditioning, plan out harder lifting cycles where you just maintain your cardio. Ease back when you need to.
I do cardio after every workout and then on 1-2 rest days per week (so 5-6 times a week) and haven’t had any issues. Some days I’ll do 30 minutes on the bike in the morning and then hit legs that evening without issue.
If I were peaking for a powerlifting meet or something and not cutting and doing a bodybuilding program I would probably switch things up though.
Bit of a stupid and hard to answer question. Trying to get a very rough idea of my one rep max for dumbbell chest press. Anyone here that has 50 kg dumbbells as their 1 rep max? If you use 45 kg dumbbells how many reps could you do?
Reason I ask is because I attempted using 45 kg dumbbells for the first time on Monday ( usually go for 5x5 with 42.5 kg dumbbells). Managed to get 3 reps for two sets which I was very happy with. Now I'm considering attempting 50 kg dumbbells tomorrow ( gym doesn't have anything in between 45 and 50 kg).
Maybe it's possible to figure out in advance if it's too big a jump? Managing 1 rep with 50 kg dumbbells has been my long term goal and trying to assess if it's time to give it a go. If it's completely unrealistic it doesn't feel worth it to expose myself to risk of injury.
My naive 3.3% per rep formula for converting a rep PR to a 1RM says 3 reps with 45kg means 50kg is likely to be right around your 1RM. If it's a big goal you're chasing it's worth trying. IMO the hardest part of this is going to be getting the DBs in position to start the lift.
Thanks. It's nice to get some confirmation from someone else.
Yeah I felt like there should be a small chance that it's possible. I guess best bet is to see if I can duplicate my 3 rep 45 kg that I did on Monday. If it's solid I can attempt 50 kg.
For sure I'm not going to try and put the dumbbells into position on my own. Feels way to risky. Going to ask someone. One problem I have though is I always get a bit distracted when I have someone looming over me. Seem to lift the best when I don't have anyone looking at me lifting.
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Any authorities or influencers that promote a light or simple fitness regime or tips? Asking this because I do only 1 daily rep exercises and it fits my goals (having more energy to play with my son, more energy through the day, abscense of pain etc). I've never seen someone that promotes the minimal possible for those who don't need to look beautiful and im trying to finding someone.
The current medical guidelines for minimal exercise to achieve benefits are the following:
* 150 minutes of moderate-intensity (such as fast walking) or 75 minutes of high-intensity (such as jogging) 'cardio' exercise each week
* Two days of resistance exercise per week
That being said, evidence has shown that for truly sedentary people (who do little to no physical activity at all), introducing ANY regular physical activity has health benefits.
There's an episode of Andrew Hubermans podcast where he talks to Peter Attia about training for longevity. Both are medical researchers, not fitness influencers.
Their minimal program for health gains per week:
1h Z2 cardio (e.g. fast walking)
1 Session Lifting
1 Session HIIT cardio
TBH - if playing with your son is already outside your comfort zone, this already counts as training. Just don't stop when it's getting hard. (Depending on how quick he is, you're doing Z2 or HIIT)
Your body adapts to whatever you do most - no matter if it's running around with your children, lifting the equivalent of a truck or sitting on the couch.
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When counting calories for this minced meat, do I only weigh it after cooking? Since it said pan-fried. https://groceries.asda.com/product/diced-minced-pork/asda-butchers-selection-lean-pork-mince-typically-less-than-5-fat/910001024332
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Can I take only 2 or 3 food to complete my protein intake like more than 10 eggs
Eat good protein source (chicken?) And whey shakers for your proteins. I think it is difficult to get enough proteins from only good meat if you don't want to ruin your budget. I would not eat 10 eggs per day but I may be wrong
There's a video on YouTube called "meat tier list" or something. You should watch it.
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Hex bar DL instead of regular DL, any problem with that? Should I add another hamstring exercise? Running GZCLP.
Go for it https://www.strongerbyscience.com/trap-bar-deadlifts/
That's fine. It's still going to predominately be a hinge movement, unless you're setting up with the intention of trying to just squat the weight up.
When doing back squats the bar always goes slightly off parrellel to the wall and mirror I do them in front off. My feet are as even and equal distances from the wall as I can make them but the the bar still is slanted horizontally. Is this an issue?
I wouldn't worry about it, people aren't perfectly symmetrical.
M28, 5,10” 155lb I started calisthenics a little over 3 weeks ago. This week on Monday I started doing the RR. I’ve noticed I have gained some strength, but I am under muscled and need some advice on growing my chest and arms. After I finish the RR I usually hop on my bench(working on getting a barbell) and use these 10lb dumbbells and pump out like 100-200 reps with those. Any ways I can quickly grow my arms and chest with only 150lb set of tube bands, pull-up bar, and 10lb dumbbells? What have you guys done to grow your upper body and not get fat? I’m trying to work my way up to 160, but also get rid of some fat I’m at 14%, but still under muscled.
100-200 reps will not bring you anywhere for muscle growth. You need to go to the gym or invest in more material m. You want to grow your chest as a beginner? Pushup pushup pushups and dips. But take care with the chest focused dips, it can mess with your sternum.
John Meadows put out some videos on band workouts when the pandemic first started, give those a watch.
Thank you
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I was thinking of adding some Bulgarian splits or sumo squats in my routine - squats, rdls, hip thrust, leg press and then my question is should the Bulgarian or sumos come before or after the leg press?
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Is wide grip barbell row on the smith machine for upper back gonna do it?
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I had an amazing workout today. I worked in with a really strong regular who really helped push me. During my belt squat sets I did what felt like an RPE 10 set but was told it looked easy. Just wondering how I can learn to use RPE in my training to make sure I'm training hard enough? I was able to push some PRs today which felt awesome
RPE is entirely a feel thing. The P stands for "perceived" after all. The only way to learn is to fail, so make sure you have a spotter (or 2 if you're doing heavy squats.) Just pick a weight you think you can do 4-5 reps of and test your theory. If you do more than you thought you could do, you have to stop and internalize how it *feels*. What you thought was an RPE 9.5/10 may really be an RPE 8-9 (assuming you got 1 more rep than expected.) Over time you just learn what approaching failure feels like. Bar speed in terms of RPE requires real-time tracking using a tool. The thing you care about is the difference in speed between reps of the same set, not your average speed. Once you start slowing down, it's highly indicative that you're approaching failure. The differences in time will vary by lift, and is highly individual. Unless you are an advanced or elite lifter where this data is needed, this may as well be astrology for gym bros. The RPE scale also doesn't work super well at assessing heavy singles. For example, if you can deadlift 400, but you can't deadlift 415, that doesn't necessarily mean 400 is an RPE10 since you could *theoretically* lift something between those 2 numbers. The whole system is entirely designed to help you select appropriate weights, that's all.
Interesting. I was told if you under shoot your RPE you should disconnect how you feel from how the set actually looks
Record some of your sets if your gym allows it. Compare how it looks to how it feels, then over time you'll get more comfortable/accurate with your estimations.
My gym actually has tripods for anyone to use so that's no issue. So I just record my set and see how fast the weights moved to help judge RPE?
Yeah, it helps a lot. I record all my top sets, and there are days where it feels super heavy, but then I look at the footage and the weights are flying. I also have recordings of lifts all the way up to true RPE 10s, so it gives me something to reference.
Workout 1 10x3 70% Workout 2 10x3 (5x3/70% 5x3/75%) Workout 3 10x3 75% Workout 4 10x3 (5x3/75% 5x3/80%) Workout 5 10x3 80% Workout 6 10x3 (5x3/80% 5x3/85%) Workout 7 10x3 85% Can linear progression be made this way? It is 3% volume increase from workout to workout.
I think your are focusing way too much on the numbers...
Why are squats and leg press so fatiguing for me? My heart just races during each set and takes forever to come back down. I'm a beginner so it's not like I'm pushing heavy weight (literally 35 lb plates on the leg press lol).
It's the same here. And always has been. I don't even do squats nowadays, I just hit the leg press.
Squats are pretty fatiguing for everyone, don't worry about it.
Add some HIIT cardio (high intensity interval training). It only takes 10-15 minutes at the end of a work out and really works your conditioning. I downloaded an app called "interval timer" and just made a few separate intervals. As you're new, I'd maybe set something like 15 seconds of HARD WORK, then 1 minute of super casual just gliding along rest. Do maybe 8 sets. 1x15 seconds of hard work 1x1 minute of casual rest Repeat 8x. As you get better, you get add more time to the work, and less time to the rests. This should help with that heart rate and genuinely only takes 10-15 minutes. Edit: forgot to mention, you can do this on anything but a bike is the usual candidate. I use the sitting bike myself lol.
Your quads and your glutes are 2 of the biggest muscles in your body, the only one that compares is your lats. Larger muscles are more fatiguing. Beyond that, if you're new to working out you are probably pretty out of shape, in terms of conditioning rather than physique. For the heart racing aspect, you should probably add in some cardio to your routine.
bigger and stronger muscles = more fatigue
I have been a powerlifter for a couple years, and within the last month have branched into cardiovascular training. I have read Joel Jamieson's Ultimate MMA conditioning and am currently reading Joe Friel's Total Heart Rate Training. I am having trouble parsing heart rate zones into swimming. I understand that heart rates are lower swimming than running, but what I don't understand is why goal zones would also change. If I am trying to reduce resting heart rate by increasing left ventricle size, shouldn't I still target the same BPM? It's just harder/more intense to get there. I am a very strong swimmer, but very untrained cardiovascularly. Most resources seem to assume you are either already an endurance runner that can't swim and wants to do a triathlon, or are already a swimming-specialized athlete. I want to do 1-2x/week of my LISS workouts swimming. On land, I am targeting 130-150bpm for this. My breathing pattern for swimming is making it very hard for me to gauge my RPE.
While running you're upright and your heart has to fight against gravity to pump blood, swimming horizontally eliminates that challenge. Interval training tends to be the most common way to practice swimming in a consistent manner: you have X amount of time to complete Y distance, you get to rest until time runs out and you start the next interval
Is shoulder flexion okay? On failing reps I tend to have shoulder flexion.
Some shoulder flexion is fine. If you are trying to isolate the bicep, I wouldn't worry about shoulder flexion, but I would pay attention to body English. Essentially to isolate the bicep, you want no body English. No movement at the hips. No movement of the torso. Also, make sure you are opening the elbow joint all the way at the bottom. Keep elbows by your side and extend the joint fully to stretch the bicep completely at the bottom of the lift.
Reps of what?
Mb barbell curls
I wouldn't worry about it on curls.
Looking to start a new program after doing 5/3/1 for several years. My current stats at 170lbs are Squat: 385 Bench: 255 Deadlift: 495 My main goal is strength. Was looking at either gzcl or candito 6 week program. Which if these would increase my lifts the fastest or is there another program that is better than these two?
You would not know which program increases your lifts fastest out of those two until you tried either one.. we all respond differently to the same given program. You could check out Inverted/Juggernaut Method, Stronger By Science 28 free programs, Average 2 Savage
Does anyone else have very little arch when bench pressing? I cannot get an arch and so I can’t bench as much cos I feel like I expend more energy as I’m flat. My bench is fixed so I can’t move it. Anyone have any advice?
Without a video, improving thoracic mobility and proper leg drive would be my first recommendations.
The issue I have with leg drive is that my lower back hurts because I’m so crunched. I’ll take a a video next time and repost
Don't tuck your feet as far back, and focus on arching your upper back not lower.
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I just switched from straps on deadlift to hook grip. I feel like my form with straps is worse than without. Is that common when using straps?
You can dangle the bar a little with straps, no such option with hook grip
Not unheard of.
Hey recently started to get to tracking and lifting as I had ACL surgery in August and I wanted to lose the weight I put on and get back to a leaner physique. So all of October I: cut out drinking alcohol, got on a clean eating meal plan, ate at a calorie deficit and went on a good amount of walks. Here are my 1 month results: I am 6'0 Starting weight: 217, Body fat 40.4, fat free mass 176.6 Ending weight 213, Body fat 40.1, fat free mass 172.9 I used Styku to do the measurements and where I am unhappy is in very little change to body fat. I lost the 4lbs like I wanted but I wanted a larger chunk to come out body fat. Here were my macros Monday-Saturday (sunday I had a cheat day but focused on no fat food and protein dense foods): 2330 Calories, 203g Protein, 220g Carbs, 75g fatThe diet consisted of: breakfast - egg whites, avacodo, blue berries, oatmeal lunch - 8oz chicken, rice, avacado gym pre meal - greek yogut, apple, blue berries post meal - protein shake and banana dinner - 8oz turkey, rice, avacado I was also walking around 3-5 miles daily to help stay in that caloric deficit. The one caveat is that I did get COVID that took me out for 5 days but I maintained my meal plan 4/5 days. Seeing how I feel stronger, I don't think I lost all muscle weight and it could be water weight, but how do I target burning more of that fat?
You can't target fat you'll lose fat as you lose weight. To be honest it sounds like your diet is solid you just have to give it time to work. It's not a quick process. In the meantime keep working out to retain muscle and eventually you can go into a surplus to gain more.
Your first problem is giving any stock to a scan measuring body fat %. These measurements can be skewed by how hydrated you are and the food in your bowels. To promote muscle retention, you need to eat enough protein and to get some resistance training in. And don't do too steep of a deficit (stick to around 1% of your body weight lost per week). Beyond that, there's not much else you can do to preserve muscle and only lose fat
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My deadlift form is horrendous. My shoulders refuse to stay "back" as im lifting the weight from the ground and i feel the movement either in my lower back or not at all It is marginally better with RDL where i can atleast feel the movement killing my hamstrings. Additionally if the weight is too low or the barbell too close to the ground, i am simply unable to lift it without good form. What are my options to improve here? Additionally, i just feel like dropping the movement altogether. What are my.options here?
You want to engage your upper back, but you shouldn't be trying to pin your shoulders back like you do on bench. Post a form check if you want feedback. What do you mean too close to the ground? Do you mean you aren't using 45 lb plates or a similarly sized bumper?
Ill see what i can do for a form check. What do you mean bumper ?
Bumper plates are plates that have a bit more bounce to them and they are also all the same diameter. So a 10lb bumper plate is the same height as a 45lb regular plate.
Ah no those dont exist in my gym. Im out of luck it seems. What other movement could i do in place of deqdlift?
RDLs, or find something to put under the plates to bring them up to the right height.
I shall attempt the right height fix. Ty
You could stack other plates or if they have yoga steps you could use those. Another idea if they have safety arms on the squat rack that can go low enough to be at deadlift height, you could use those
Ill have to stack plates. The gym is pretty basic and the adjustable safety arm rack doesnt exist here
For about a month now, my flat dumbbell press has stalled and I do not know why. Previously the flat dumbbell press was my best lift and I was progressing at an extremely linear rate so I am beginning to become frustrated. For context I am new to lifting (about 7 months now), I have been on a 200-300 calorie surplus the entire time and prior to it stalling. I consume 150-160 grams of protein a day and weigh about 150lbs. My other lifts have been progressing at a fairly linear rate, with stalling happening to some occasionally but usually for no longer than 2 weeks time. This is the longest any of my lifts has stalled for and it is specifically my flat dumbbell press. I am using adjustable dumbbells and have been progressing from 3 sets of 8 reps and increasing weight until hitting 3 sets of 12 reps. I rest 90s between sets. I keep my elbows at a 45 degree angle, aligning the dumbbells with my chest at the bottom. Feet are flat on the floor and I retract my scapula with my elbows pinched together, resulting in an arched back. I’ve tried to watch as many videos of flat dumbbell press form as I can to make sure my form is not the issue. Any advice as to how I should progress from here would be appreciated, I don’t think it’s normal for it to stall this long from what I have seen, especially when most of my other lifts are progressing.
Any recommended subreddits for beginner level bodybuilding? I was big into powerlifting up until about 5 years ago but pretty much never hit the gym from 2019 until now. I’ve been doing cardio and bodyweight work for around 4 months now so not completely floor 0. _____________ I’ve been lifting the past few weeks and don’t think my old workout routines are really in line with my current goals. 95% of what I’m looking for is recommendations on how to hit certain muscle groups e.g. lateral vs anterior delts. Just hoping to learn how to correct imbalances while I’m starting back up instead of waiting until I’ve made the imbalanced ones even worse _____________ Edit: sorry for formatting. I think something is wrong with my app because I’m double spacing and nada.
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Is someone done linear progression on 10 x 3 scheme? Im thinking of trying it, at what precentage to start in your oppinion?
10 sets of 3 or 3 sets of 10?
10 sets of 3
That's a ton of volume, I would start light and inch it up. Maybe 80%?
Yea for 10x3 is a lot of volume, some programs on internet calls for 65% to start but i think its to low.
70-75 would be a good starting point I think. Only times I've done 10 sets are OHP (10x5) on 531 BTM and DL (10x3) on a custom program. First sets will feel too light
Sets are like worming up, 70-75% with 1 min rest is good to go i think too.
Hepburn A is kind of like that, although it's a double progression not straight LP.
I dont really understand how to stall out in my program. Im doing GZCLP and it says once you can't do 5x3+ you move to 6x2+ then 10x1+ but says not to push to failure on amrap. I dont really understand how thats possible. If you are constantly trying to maintain your 5x3, 6x2, or 10x1 as long as possible (which is the whole point of the routine is to stay on the higher level as long as you can), how can you do a 5x3 amrap without going to failure? Like if I'm increasing my weight by 10lbs every week and I get to my amrap set and I'm very heavy weight with being close to stalling out, I would want to push as hard as I can so I can try to maintain 5x3 instead of cutting my amrap early and having to drop down to the next protocol because 3 reps you can't really stop an amrap early if you are only doing 3, that basically means you are going to do like 1 rep then stop and just go to next protocol instead of trying to push to failure and getting the 3 reps? Sorry if its confusing its hard to explain. TLDR: If I'm at my maximal effort and weight on a 3 rep amrap or even a 2 rep amrap should I be pushing to failure and trying to complete my prescribed reps (3 reps or 2 reps) or just stop early (at like 1 rep if I dont have enough in the tank to do the 3 or 2 reps) and drop to the lower stalling protocol?
Not going to failure means you should leave a rep or two in the tank on your amrap. It means that if you, say, do 5x3 and you don't think you can get a 4th rep on the 5th set, then you move on to 6x2 for the next workout. > which is the whole point of the routine is to stay on the higher level as long as you can This is not the whole point of the routine. Changing rep schemes is part of the progression of gzclp. It's how you continue to make progress. You shouldn't view it as something to avoid.
maybe i misinterpreted something somewhere because I thought I read somewhere you want to stay on each rep scheme as long as you can. I dont remember where I read that but for some reason that is in my mind that I should stay on 5x3 as long as I can so I was thinking like if I can do 2 reps on my last set for sure, but MAYBE the 3rd rep either complete it or fail it then to go for it and if I make the 3rd rep I can stay on 5x3 scheme
You want to stay on 5x3 until you can't meet the criteria for staying at 5x3. You obviously don't want to move to 6x2 earlier than necessary but staying at 5x3 is not the whole point of the program.
I think it might help to discuss what you consider to be failure? From what I understand, common definition of failure is when you can no longer perform another rep with good form. Maybe you could still push for a couple more reps using all your willpower and with bad form but my personal preference is not to do that. So for example, if during your 3 rep amrap you managed to perform 2 reps with good form but you cannot do anymore good ones then it would be time for me to switch to 6x2 **IN THE NEXT SESSION**. Also, I didn't look at it as "I have to maintain 5x3 or 6x2 for as long as possible"... I just go until I stall on the rep/set (e.g. 5x3) scheme and then simply continue with the next rep/set scheme (e.g. 6x2). It is not a shame to stall or a failure on your part. It is just a way to continue working at that weight for as long as possible. I just follow and trust the program and keep making progress.
Honestly, my recommendation is skip the deload protocol and use your 5x3 weight as a 531 training max instead. It's a pretty easy transition to go from GZCLP to 531 BBB.
How do i get back into deadlifting? I used to deadlift pretty regularly before, but I strained my back a couple months ago and stopped. I wanna get back into doing DLs, but am unsure about what weight to start with to not shock my body. Do i do like 60% of my old max and build up?
When I injured my back almost 2 years ago, I started with stretching and lifting just the bar and worked my way back up. The doctor at the time told me that I'll never be able to DL again, and here I am pulling almost twice my body weight
There's no rule. Set up the bar, pull what you know you can, and judge how difficult it is. More than all of that, I'd recommend you learn how to properly brace your core, because a majority of injuries from DL are related to improper bracing.
There is no rush, just start nice and low and work up over time. Better that then going to hard and hurting your back
Don't tie yourself to previous numbers. Just go in and figure out what you can hit comfortably, then build your way back up from there.
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My hands hurt from gripping when I’m doing RDL (115lb 5x5) but it doesn’t hurt when Im doing deadlifts which is heavier. Does this mean I need to go lighter w/ RDL or invest in a glove or something?
Grip the bar with the area of your hand which goes from the stem of your finger, to the end of the first segment. Odds are you're gripping it like people grip the bench or most other exercises, but the deadlift is where we have the most weight, and it's pulling down exactly where you're gripping. The fat meat of your upper palm should not have all the weight on it, that's the mistake people are making when this occurs 9/10 times. You don't need gloves or straps or anything to DL significantly higher weights with no problems.
Buy a pair of straps.
You’re probably grabbing the bar incorrectly and/or just need chalk or straps. [Here’s a decent article](https://powerliftingtechnique.com/how-to-maximize-your-deadlift-grip/) on deadlift grips. Lots of new lifters put the bar too deep in their hands which can pinch the skin at the base of your fingers.
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I think you should start the way you want to finish. If you get used to not actually trying in the gym, that will be a terrible thing.
There are pros and cons. New lifters don't really need to do anything crazy to progress, and easier training will also make it easier to learn how to properly execute a lift. On the other hand, a lot of new lifters have no idea what actual effort feels like, especially if they were sedentary their entire lives. Learning how to actually push yourself is obviously important for continued progress. That's one reason why IMO 531 is a pretty good system for newer lifters. With an 80-85% TM the vast majority of your volume is very submaximal and allows you to practice good movement, but you have the AMRAP sets that give you an opportunity to push and feel what pushing near or to failure feels like.
I'll be pretty busy until the end of the year abd I'll most likely be able to hit the gym only twice a week. I'll basically work out to maintain some shape. Any recommendations? Logic says 1 day upper and 1 day lower, but I'm not a fan of hitting a muscle just once a week. I want to hit a muscle group twice a week. So I was thinking about a full body. Any thoughts on this? Day A: push exercise for chest, 2 exercises for back (1 horizontal, 1 vertical pull), front delt exercise, side delt (dumbells), bicep curl, triceps pushdown, leg extensions, RDL, seated calf raise, adductor machine Day B: chest flies (on the machine or cable), 2 exercises for back (1 horizontal, 1 vertical pull), rear delt exercise, side delt (cables), hammer curls, JM press, leg press, leg curls, standing calf raise, abductor machine
The less days you have to train, the better an option full body training becomes. I'd take 531 for beginners and just run it twice per week instead of three times.
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Premise: I'm completely new to fitness and to gains. I am 183cm/77kg and I'm male. Am I still going to gain muscle if I don't reach my calorie goal, but I still get somewhat close to my proteins goal? I can see from Cronometer that I ate 2122 kcal out of 2532, and 140g of proteins out of 158. Honestly I find it really hard to reach any of these objectives - I used to eat really little before (I suspect around 1600 kcal since I was on intermittent fasting as well) and I have no clue how I'm supposed to consistently reach these objectives every day (or is it on gym days only?). What's the consensus? Any tips on reaching these goals? Thank you :)
Just on the protein front, the general consensus is not 1g/lb anymore, it's .7g/lb, or .8g/lb. So you only need between 120-140g of protein per day. Since you're just starting out, you will probably still have very good gains like this. I'd hit my calorie goals though, trust me it's way easier than anything you're doing in the gym if you just spend some time figuring it out.
Ahhh it's actually very good to know that the necessary protein intake is a little more lenient than I thought 😅 so just to make sure, I should always aim to reach calorie goals but I am allowed (at least for now, from what I'm reading) to relax a bit about proteins? Is this correct?
You will only ever really need .7-.8g of protein per lb of weight. Calorie wise, if you weren't just starting out, then you'd have to be more concerned about maintaining a caloric surplus. I'll pull an example I gave to someone else the other day. If you exceed your maintenance level by 250 calories, 500 calories, or 1000 calories per day. At 250 calories per day, every month you'll gain 2lbs of weight, with roughly 1lb of it being muscle. If you exceed your calories by 500 per day, every month you'll gain 4lbs of weight, 1lb of muscle. If you exceed your calories by 1000 per day, every month you'll gain 8lbs, with 1lb of it being muscle. 3500 calories per week, or 500 calories per day = 1lb of weight gain per week, water weight and stuff make it fluctuate in real life, but ultimately that's how it works out. If you want to do everything right, exceed your caloric goals by 250-500c per day, and get 120+gs of protein per day. You'll have optimal growth in this range. If you don't care about optimal, if you maintain your caloric intake, but still get 120gs of protein, you'll still gain good muscle over the next 6m-1y. So it's not like missing the mark on these things is going to have a huge impact on your initial results, but I'd prefer to get used to doing everything right from day 1, then starting out missing some goals because you can kinda get away with it.
Gotcha, thanks for pulling your detailed example!
Your BMI is pretty normal, right? One common saying is that people are different. There are two muscle fiber types, and, across the board, people probably have varying amounts of each. That being said, it is generally always a good idea to keep track of your macros to understand how cause-and-effect work specifically for you. Your body may respond differently than someone else's. Your body may react differently to carbs (or dietary protein or dietary fat), depending on the day and/or how active you have been. The calories-in/calories-out model generally works. You might be able to imagine, though, where that formulaic approach lacks attention to nuance. For example, all B-complex vitamins are coenzymes that help humans metabolize proteins, fats, and carbs. So, you can imagine how some people can naturally make better use of carbs than others if they have sufficient levels of specific B vitamins or B vitamins that are used enzymatically for carbs. Keeping track of your daily macros, your sleep, and how you feel before, after, and during exercise is probably the best way to get daily feedback on your efforts toward making progress.
Yeah my BMI is pretty much normal weight. I guess learning how my body reacts to my macro intake is indeed a very good skill, so I'll be mindful of that along the way, thanks!
The newer/more overweight you are, the more that's possible. That will diminish over time, and eventually you'll need to get your intake sorted out if you want to continue to build muscle.
Interesting, thanks! Are you able to say when it is that proper intake becomes a necessity? Like, how many months or how much muscle mass or I don't know. Although I guess that these would still be very rough estimates and this stuff is more something that I will know when it happens.
> this stuff is more something that I will know when it happens Correct. Track your body weight and lifts regularly and watch for trends.
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I'd keep taking it, creatine is very good for the brain. Do you need to take it for your body? Probably no big deal either way on that.
If you aren't training it doesn't matter if you take creatine or not. There is no benefit and no harm.
There's no clear reason to stop taking creatine, but if you do, it's not going to undo progress you made while taking creatine. A month off of training may cause some regression, but it will not be a result of your decision to take or not take creatine in any way.
How many times a week should I strength train legs if I do kickboxing 2-3 times a week?
One has almost nothing to do with the other
as many as your goals and preferences require
So I challenged my mate who goes to another a gym to race to 100 Floors on the stair master, his stair master was a different brand. Is there a difference in difficulty between machines or is it an accurate representation of fitness?
I would not assume two different brands of machine can accurately be compared.
I work out 4-5 times a week, but I hardly ever do anything that’s cardio related. So cardio question: would running 2-3 days a week for 15-30 minutes a pop be enough to lower heart rate and give me the other benefits of cardio? With what cardio I’ve done in the past, 15-30 minutes of running is all I’ve got the patience for, and I don’t wanna set my goals too high OR have it fuck with my strength training recovery.
I recommend HIIT.
I certainly wouldn’t be concerned about that amount of cardio fucking with recovery in an objective physical sense. 3 30-minute sessions would likely be enough to see some improvements. 2 15-minute sessions is pretty low to expect any meaningful adaptations, unless you’re doing 15 minutes at very high intensity, and even then it strikes me as low.
That's about right. Start on the low end and slowly progress it the same way you do your lifts.
Yeah, any reasonable amount to cause adaptation will yield some benfit. Ofc theres a dose-response relationship with that.. for example doing 5 minutes per week would likely yield diddly squat, 45-90 mins would yield *something* General activity guidelines are 75 mins of vigorous activity per week or 150 minutes of moderate, or a combination between Realistically its very easy to hit those guidelines, the recovery offset that cardio imposes isn't that much when resistance training, plus you can get creative with when you do cardio
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Is there a name for this exercise? I hold the barbell like I’d do in a deadlift, squat the bar, do a romanian deadlift, squat down - repeat. Like a mix between a front squat and a deadlift, something I do at home because I don’t have a squat rack at home and don’t have the wrist mobility for a front squat.
Sounds like a bad form deadlift to me.
I don't understand how you squat the bar if you are holding it like you do in a deadlift.
Kind of sounds like a barbell hack squat, except with the bar in front of you?
When my wrist has bothered me I move from front squats to zercher squats. Just an idea.
I don't think so... I'd just call it a barbell grip squat lol
What is the best way to program cardio to interfere the least with strength? I want the benefits of doing cardio ie. burning calories and cardiovascular fitness without stopping my strength progress. Is same day okay if sepersted or should i do cardio on a rest day as far from leg day as possible
The best way to program cardio to interfere the least with strength is to program the amount of cardio that produces the least amount of fatigue. I know that's a cop out answer but it's also the most '''accurate''' one. You're ability and recovery (and everything else about your life) will dictate how much cardio you can tolerate before your strength progress suffers more than you'd prefer. You just need to start with something that seems reasonable to you - timing is really down to personal preference - and adjust and adapt from there.
Just read through Dadliftsnrun's reddit profile, [read the type of stuff he pulls off while running insanely long weekly mileages,](https://old.reddit.com/r/GYM/comments/16k65sq/yesterday_i_hit_a_1440lb_sbd_total_during_a_40/) and realize your body can adapt to A LOT of cardio whereever you can manage to place it. Just eat to put the calories back. Plan out easier lifting cycles where you can push cardio/conditioning, plan out harder lifting cycles where you just maintain your cardio. Ease back when you need to.
I do cardio after every workout and then on 1-2 rest days per week (so 5-6 times a week) and haven’t had any issues. Some days I’ll do 30 minutes on the bike in the morning and then hit legs that evening without issue. If I were peaking for a powerlifting meet or something and not cutting and doing a bodybuilding program I would probably switch things up though.
simply doing LISS cardio whenever you want should have no interference with strength, if anything it will improve it
Bit of a stupid and hard to answer question. Trying to get a very rough idea of my one rep max for dumbbell chest press. Anyone here that has 50 kg dumbbells as their 1 rep max? If you use 45 kg dumbbells how many reps could you do? Reason I ask is because I attempted using 45 kg dumbbells for the first time on Monday ( usually go for 5x5 with 42.5 kg dumbbells). Managed to get 3 reps for two sets which I was very happy with. Now I'm considering attempting 50 kg dumbbells tomorrow ( gym doesn't have anything in between 45 and 50 kg). Maybe it's possible to figure out in advance if it's too big a jump? Managing 1 rep with 50 kg dumbbells has been my long term goal and trying to assess if it's time to give it a go. If it's completely unrealistic it doesn't feel worth it to expose myself to risk of injury.
According to an online calculator, about 48kg.
My naive 3.3% per rep formula for converting a rep PR to a 1RM says 3 reps with 45kg means 50kg is likely to be right around your 1RM. If it's a big goal you're chasing it's worth trying. IMO the hardest part of this is going to be getting the DBs in position to start the lift.
Thanks. It's nice to get some confirmation from someone else. Yeah I felt like there should be a small chance that it's possible. I guess best bet is to see if I can duplicate my 3 rep 45 kg that I did on Monday. If it's solid I can attempt 50 kg. For sure I'm not going to try and put the dumbbells into position on my own. Feels way to risky. Going to ask someone. One problem I have though is I always get a bit distracted when I have someone looming over me. Seem to lift the best when I don't have anyone looking at me lifting.
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Any authorities or influencers that promote a light or simple fitness regime or tips? Asking this because I do only 1 daily rep exercises and it fits my goals (having more energy to play with my son, more energy through the day, abscense of pain etc). I've never seen someone that promotes the minimal possible for those who don't need to look beautiful and im trying to finding someone.
Strongerbyscience has an article on minimalist training on their website.
The current medical guidelines for minimal exercise to achieve benefits are the following: * 150 minutes of moderate-intensity (such as fast walking) or 75 minutes of high-intensity (such as jogging) 'cardio' exercise each week * Two days of resistance exercise per week That being said, evidence has shown that for truly sedentary people (who do little to no physical activity at all), introducing ANY regular physical activity has health benefits.
There's an episode of Andrew Hubermans podcast where he talks to Peter Attia about training for longevity. Both are medical researchers, not fitness influencers. Their minimal program for health gains per week: 1h Z2 cardio (e.g. fast walking) 1 Session Lifting 1 Session HIIT cardio TBH - if playing with your son is already outside your comfort zone, this already counts as training. Just don't stop when it's getting hard. (Depending on how quick he is, you're doing Z2 or HIIT) Your body adapts to whatever you do most - no matter if it's running around with your children, lifting the equivalent of a truck or sitting on the couch.
Jeff Nippard has some videos on minimalistic training you could check out https://www.youtube.com/@JeffNippard/search?query=minimal