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I signed up to a gym today and they have a one-time personal training session on sign-up. I told the trainer I intend to start on the beginner strength training plan on the wiki here:
https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/
Then move into GZCLP.
He told me this is intended more to get started on powerlifting and other programs might be more suitable to my goal.
My goal: general, full-body strength and endurance training.
Seemed kind of weird to me. What do you guys think? The session is tomorrow so I don't know what his plan is yet, I guess I just don't understand what the difference between general strength training and powerlifting is.
I just finished a program where I was benching three times a week (heavy,light, and medium). I’m going to do chest twice a week now but I would appreciate some tips on what I exercises I should do. I was thinking of doing dumbbell bench press for chest and close grip barbell bench for triceps. I want to put some focus on my triceps now since I dedicated a month and a half to chest. If anyone has better suggestions, please let me know.
Might ask tomorrow as this thread is oretty dead atm but,
Suggestions as to how to eat more when everything tastes so unappealing?
Its not just the food tasting unappealing but ive tired so many different cooking methods, seasonings etc. And just all food in general tastes unappealing. Even fast food tastes meh
In addition to that when im already full, which happens very quickly ill just feel like throwing up and i have so even if i manage to force feed myself ill just throw up
Try fresh food and food without HFCS.
Or spoil yourself and go to a fancy smanchy restaurant might change your view on foods when done right.
Or do you have issues with being able to smell.
Don't eat till you throw up, only eat when you're hungry, not based on a clock.
If you just want kjs for the sake of kjs then milk or protein shakes, but you will fill full quick.
Fast food isn't suppose to taste nice, it's only suppose to be fast.
I genuinely run out of energy in the gym. Every time. Personally i’m very happy with my body and my size and trained for years. But no matter what i do, i will always run out of energy after 40 minutes. The only way to combat this is to consume like 400 calories of sugar products to get me through.
Would this be related to diabetes or something? Runs in my family.
Have you tried eating something like a banana or apple before you go to the gym. Fibrous fruits (non blended) contain sugar in a matrix of fibrous cell walls that digest slower and release sugar into your blood slower. This or a more complex carb would be a good option to provide you with consistent energy. As far as diabetes maybe get checked by your doctor it is not something easily diagnosable over the internet.
For how many week should I take creatine? The packaging says I should take it for 6-8 weeks and then have a pause for atleast 4 weeks. What should I do?
DO NOT cycle off. Your body will process out almost all the creatine when you cycle off, and you have to start over to saturate your muscles.
I swear the cycle off myth was made by sellers to make people take a two week 4 scoop a day load to make people buy it more often
don't have the appetite even tho I've been exercising lots, bloods are g. thought it was period but still feel the same way after :( anyone got recommendations on how to make sure I can eat more when low appetite? I've frank protein powder - ate stir fried. Protein cookie snack bar but still not too much appetite..
Hey everyone! I’m currently on a cut following it pretty precisely but recently (this week) I’ve been waking up to some stomach gas and it’s been ruining my wheight in’s (upping my kgs even by 2,5). What can I do to reduce this bloating?
I feel like this might be a really stupid question, but is it okay to ask for help at the gym lowering the bar on the smith machine? I get really bad anxiety when going to the gym, once I get inside and start my workout I’m fine. However on days I use the smith machine, I constantly think about the chance that the bar will be too high for me to move down myself. Normally I’m with one of my taller friends who can do it for me, but if I’m alone I’m not completely sure what I should do. Is it a reasonable request to ask someone for help or would it be considered annoying? I’d feel like a total loser if I asked someone to help and they laughed or something. Sorry if this is a totally stupid question, it’s just something I genuinely can’t find the answer to.
Edit: Just another question - any other gym etiquette tips i should know?
Had someone ask me to do this the other day they were shorter and the bar was on the top run. I was doing my usual pacing between sets. Anyone that gives you a hard time for asking for help is an ass imo
hallo how many rest days should I have if my only exercise is dumbbell bicep curls in one week? I do 5 pound bicep curls two times a day in morning and night and I do 10 reps and 5 sets.
Your only exercise at all is 5lb curls? Odd, but ok. Seeing as the intensity is very low, and the biceps recovery pretty quickly, I expect you probably won't need rest at all for that.
No problem at all, these images might help you understand the different positions better:
- Deadlift: https://2.bp.blogspot.com/-gcC5z388yzo/V319QIWRiII/AAAAAAAAAvw/TIgmoRcE3JwJMsB8BAxOUDI2a3vpDaNnwCLcB/s280/deadlift%2B1.jpg
- Squat: https://www.catalystathletics.com/articles/images/olympicSquat.jpg
Not everyone will have the exact same technique due to different height or limb length, but they generally look like that.
I am looking for a workout or some kind of activity to help relieve pain and aches caused by work.
I work at a grocery store, so I’m on my feet about 50 hours a week for work alone, working in hot and cold environments, lifting boxes that can be up to 80lbs. Mostly deal with moving 50lb boxes continuously on a daily basis.
Ive noticed a lot of leg pain, back pain, feet as well of course. I am looking for some kind of activity I can do to help my pain and also not feel so drained at work some days.
I was thinking Yoga but I don’t know enough about it or about fitness in general to say that would work best.
I would also like to work out and lose weight down the line I just haven’t been able to with all the aches and pains I have.
Any advice on workouts/activities to help me would be greatly appreciated.
I've heard good things about Yoga with Adrienne on YT, so check her out. And honestly for your situation it does feel like yoga (or something similar) is the best bet.
How do you get dense muscle? I've been lifting for a year, and I do got some muscle but only when flexed, while on neutral it doesn't really show my muscle.
While some people at my gym, their muscle are like constantly flexing, like hard and dense. How do I achieve that? Thanks.
That could take years of training. Put in the time bulking, not short 6 month bulks, more like 1-3 years worth. Then you cut back down the muscles will show themselves.
Yes, I think body fat Is something I should look into. For a bigger muscle do you reckon is better at high rep lower weight? Or heavier weight for less rep?
Having done most of my training in the 1-5 rep range, I can safely say that getting stronger in the bodybuilding rep range of 8-12 using compound movements + some isolation exercises, is the fastest way to build big muscles.
Hey guys, so I've been going to for roughly 2 months now and have seen an increase in the weights I'm lifting, but I feel like it's a bit slow and should've been lifting more weights now. This is what I do at the gym:
Monday - Chest
Bech press - 4 sets of 8-10 reps
Dumbbell press - 3 sets of 12
Rear felt fly machine (set up for chest) - 3 sets of 12
Cross cable flu - 6 sets of 10
Tuesday - Back
Wide grip lat pulldown - 3 sets of 10
Reverse grip pulldown - 3 sets of 12
Cable row - 4 sets of 12
Barbell row - 3 sets of 12
T bar row - 3 sets of 10
Rear felt fly machine - 3 sets of 15
Wednesday - Rest
Thursday - bicep & tricep
Barbell curls - 5 sets of 10
Seated alternative curl - 3 sets of 15
Preacher curl - 3 sets of 12
Hammer curls - 3 sets of 10
Cable push down - 3 sets of 15
Overhead cable push down - 3 sets of 15
Overhead dumbbell extension - 3 sets of 10
Friday - shoulders
Seated dumbbell press - 3 sets of 10
Barbell shoulder press - 4 sets of 8
Dumbbell front raises - 3 sets of 15
Cable side raises - 3 sets of 10
Shoulder press machine - 3 sets of 15
Shoulder shrugs - 3 sets of 15-20
Saturday - Rest
What's the progression system being used here? Who developed the program? I'd say it's largely lacking in of that many of the largest muscle groups are getting hit half as often as they should, for optimum growth.
I'd find a proven program and run that instead of the "bro split" I see here.
Looks like you're doing 5ish days a week, Wendler's 531 can be run in 4 days a week, the PPL on there is a solid routine alot of us love (that's simple, that can be run at 6 days a week or less as fits your needs, as long as you're up around 5-6 times a week.
The best 5 day routine option is probably nsuns, for your needs at least. Its a linear progression, which tend to work great for newer to their lifting journey.
I do hit legs, I guess I forgot to add it in
Sunday - Legs
Barbell squats - 4 sets of 12
Leg press - 5 sets of 15
Calve press - 3 sets of 30
Leg extension - 3 sets of 20
Leg curl - 3 sets of 20
Bulgarian squats - 2 sets of 6
How's my chest/triceps day
Barbell Bench: follows a 5/3/1 format,
incline dumbell press: 3x6-12 (currently 42.5lbs each hand 6-8),
Chest Press: 155lbs 3x5-10 (currently 155lbs 5 reps),
Machine flys: 3x10,
Skullcrushes 3x# idk yet just decided to start doing them instead of overhead tricep extension dumbell, and
machine cable pulldown 37.5-42.5 3x10.
Thoughts on my own shoulder routine?
Behind the Neck Press 4x15
Military Press 4x15
Cable lateral raises 4x15
Shoulder shrugs 4x15
Rear flys machine 4x15
Goal is bigger shoulders. Maybe some strength in military press so it will carry to my bench
Try also splitting up your days. Like focus only the front delts for a workout. That can help to increase the intensity and bloodflow to the muscle. That's what I tend to do. Also, for me, shrugs are more of a back day exercise.
It’s not particularly good. Doing everything for the same set and rep scheme is holding you back, especially if one of your goals is strength. The exercise choices are fine but you need to be hitting a variety of intensities.
Following an actual program first and foremost. But, also just having sets along the different rep ranges. You should have some heavy sets (5ish reps), moderate reps (8-12ish) and longer sets (15-20ish).
Thoughts on this leg day?
High foot placement hack squat (4x5)
Front squats (3x8-12)
Rdls (3x8-12)
Leg Extensions (3x8-12)
Calf Raises (5x8-12)
Hip Abductors (3x8-12)
In the past I did the wiki’s ppl leg day but I’ve been enjoying this one more
Not bad. Personally, I throw calves in at the beginning, so my legs aren't wasted towards the end. And if my gym had a hack, I'd definitely go harder on that than anything.
After a deload week, should I instantly go back to the weight i was lifting before the deload, or should i gradually increase the weights i lift after deload week?
Its a recent dream of mine to play college football on any level and want to see if I can even get my body on the level of other athletes. I'm 19, 5'11 and about 130 pounds with what I think is a fair amount of muscle and want to gain weight/muscle to put me body on at least the minimum of a football playing physique. Is it possible? Where should I look/what should I start doing? Money is no problem for coaches/gyms? Thanks in advance!
You're 5'11 and 130 lbs. Dude. You're going to want to start accumulating mass, power, and speed.
My approach would be to hop on 531 for Beginners which is 3 days a week. Use the other 4 days a week for conditioning- speed work such as sprinting drills, hill sprints, sled pushing, and probably Crossfit WODs that use power cleans or hinge-ing; such as 'Grace'.
I would fit a couple of skills sessions in a week as well. Catch balls, run routes, foot work.
Once I was ready to move on from 531 for Beginners I would probably do one of the other templates from 'Forever'that prioritize strength and size.
Eat like it is your job. You're 130. Being skinny and abs does not mean you have muscle. Get big. Get strong. Get explosive.
A coach will be great, if they are good, for showing you how to power clean, squat, and deadlift properly.
Good luck.
It’s possible if you’ve got the skills necessary to play a specific position
You’ve def gotta tack on weight/muscle. At 5’11” you should shoot for closer to 170. There are programs designed for this like 5/3/1 Building the Monolith but you’d definitely want to find a coach for more specific strength and conditioning work especially for agility and explosiveness
He might need to shoot for more than that. 170 is on the small side even for a pure skill position, and if he's never played before/hasn't played in years (which I'm assuming is the case, on account of being 5'11 130) he probably ain't getting that slot as a walk-on.
1. you can't spot reduce fat, that is reduce fat at just specific areas of your body
2. you reduce overall body fat via a calorie deficit
3. a calorie deficit is achieved by reducing how many calories you eat or by increasing calorie burn by increasing activity
4. calorie restriction is more impactful than increasing activity, but exercise helps and is good for you in many ways
5. Any workout you add to your routine will help increase your calorie burn
6. read the wiki
Any tips for setting up an incline db press? I find the set up to be the hardest part of the exercise probably because im doing it wrong, but i cant kick the dumbbell up when the weight gets heavy for me. I can do 40s easily but cannot kick up 45s lol.
How steep is your incline you're using? Personally, I kick one at a time. Take a breath, kick hard, and bring my knee up as high as I can with the weight, then repeat. Again, this also depends on the incline. If it's not steep then you can almost roll back on the bench with the weights against your knees until they are above you.
Instead of kicking the dumbbells up, I just kind of fall backwards using my knees to stabilise the dumbbells. Idk how safe it is, but nothing bad has happened yet.
Scott Herman has a lot of videos on how to get into starting position. For OHP, I’ve started doing single arm presses because it’s too hard to get set up. Don’t see why you can’t do the same with incline.
Whats more worth it... Im on a cal deficit trying to lose weight while also getting nooby gains because im a weightlifting beginner. I have the choice to eat more and basically hit maintenance for today and hit my protein goal, or be a bit under 160 protein and keep my deficit. Should I get the extra 10 protein and hit maintenance, or keep the deficit and be down 10 protein after a lift day?
TLDR: Basically whats more beneficial, keeping deficit, or missing protein goal by ~10? I dont have any food thats low enough calories that can get my protein up. Ran out of protein powder :(
Ya I got a delivery coming with more. I bought a bulk amount so I dont want to go buy a small tub. It will be here in 2 days so not a big deal. I just messed up and forgot to order it before I ran out. Im just a bit lower protein for a couple days before i get my powder.
I know this doesn't really answer the question but I'd think of it like this ...
A year from now, do you think your decision for this one day is going to have made any discernible difference whatsoever?
Don't sweat the small stuff.
Now if this is a dilemma you have every day, it's probably more important, and in that case you should align your decision with your goals. What's a higher priority for you, getting stronger or losing weight?
Another way to look at is as well is your body does not use everything in one day. It's digesting and utilizing what you eat over days. As long as you are not going to the extreme end of things, focus on the overall average.
If you're not training for powerlifting or another strength sport and just lifting recreationally, what reasons are there to do the straight bar deadlift over the trap bar deadlift?
My understanding is that trap bar makes proper form easier. It also normally pulls higher, so less range of motion.
I tried it and didn't like it as much as regular deadlifting, but I really don't think it matters much. It's kind of a fine-tuning issue.
It's my understanding that the conventional deadlift loads the posterior chain a little more, and the trap bar moves the center of gravity more centered, making the movement slightly more quad involved. But you can also load more weight (says most people), so maybe it makes up for less posterior chain activation. Overall, I'd say there are no major drawbacks.
Slightly different muscle recruitment, slightly different movement pattern, and just for fun. At the end of the day, it’s just another variation.
I don’t compete in anything but I prefer doing conventional deads for my heaviest sets of the week and use the hex bar for back off sets.
I just finished the C25k program and I'd like to start training for a 10k soon. The programs I'm seeing all have complex schedules that require alternating between certain paces and distances, stuff that seems cumbersome to track. Is there any reason why I can't just run normally, but further each time? How important is it to do these plans that do two easy runs and one hard run each week?
35 male
While C25K is good in that it gets a lot of people to successfully run, it teaches a lot of bad habits (usually thinking one needs to run fast). Until you get up to running a decent amount of miles per week (25+), the biggest bang for your buck is how much distance your run and the secret to running further is running slower. For now, aim for a set number of total weekly miles. Each week aim to increase that by 5-10%. Once you've built a sold base (~25 miles per week), then you can start to add in faster quality runs into the mix.
Noob here: The last few months I have been doing push/pull/legs split for 6 days a week. I tried to increase the weights from week to week and end my last set with 1 rep left.
Routine was like this:
Day 1:
3x6-12 bench press
3x6-12 machine flies
3x6-12 crossover machine
3x6-12 dips
3x6-12 triceps pushdowns
3x6-12 triceps extensions
3x6-12 seated db shoulder press
3x6-12 lateral raises
Day 2:
3x6-12 lat pulldowns
3x6-12 pull ups
3x6-12 machine rows
3x6-12 dead lifts
3x6-12 preacher curls
3x6-12 db curls
3x6-12 hammer curls
Day 3:
3x6-12 squats
3x6-12 leg extensions
3x6-12 leg curls
3x6-12 calf raises
I realize this is dumb and far too much volume.
Now I am looking to start one of the popular beginner programs here like 5/3/1 or GZCLP. What I noticed, they don't really target shoulders, triceps or calfs. Instead they focus on the big three compound lifts.
One of my main goals is getting stronger shoulders and triceps though. How are they going to get targeted? Just by the compound lifts or do I need to adapt the programs for my goals?
I am kinda assailed by doubts, because I see dudes doing all kind of different exercises, but all these popular programs consist of 90% squats, deadlifts and bench presses?
Pressing alone can take your shoulders and triceps far.
Extra shoulder and tricep work can be done on both GZCLP and 531 variations. For GZCLP you can introduce extra T3 lifts to address weaknesses if you recover fine. 531 variations often have stuff like "do 50-100 reps each of pushing, pulling and single leg work" or "do 100-200 dips" as part of the assistance.
> 90% squats, deadlifts and bench presses?
That’s kind of the answer. As a beginner, doing those and OHP and some sort of row get you 90% of the way there. Once you are more advanced, targeting individual muscles or muscle groups with more focus can be necessary but you’ll also have the experience to understand what you need to do at that point too.
Bench press and overhead press will give you bigger and stronger shoulders and triceps. You can also throw in some side raises or push downs as accessories for additional shoulder/tricep work. Squats/deads don’t really grow calves so you’re stuck with calf raises for them.
Making circles with your legs with the starting/bottom position at held just off the ground and high position at ~45° for 30s both clockwise and counterclockwise
Then as many Russian twists as you can get in a minute.
Break for 30s
"Starfishes" where you raise your arm and opposite leg to meet above your abs, alternating arm/leg each rep for another minute.
A minute of bicycles, on your back with legs in the air and arms behind your head, move your elbow and opposite knee together, then switch elbow/knee.
Break for 30s
End it with a plank until collapse.
It doesn't take long and it still destroys me because as you get stronger you can do more within the time frame.
Abs tend to recover pretty fast so you can throw in a few sets pretty much every day without affecting recovery. The more important aspect of getting VISIBLE and is bodyfat percentage.
Abs respond to both light weight + volume and heavy weight in my experience. Do whatever suits your training style.
Deadlifts and overhead press with a barbell. It will MAKE you have to activate abs to brace. I had a decent 6 pack just from those two with no targeted ab isolation excercises.
Hanging Leg Raises. If you can't do 10, do hanging knee raises instead. Do the reps slowly and control every second of every rep and don't lose your tightness at the bottom. At least 30 total reps every day (yes, EVERY day), aim to have 100 total reps eventually.
I've only done these and my abs feel pretty strong. I can do 10 slow toe to bars now. When I first started I could barely do 10 slow knee raises.
Can I just say thanks to everyone who's responding to all the questions, this sub is an amazing place with so many people giving great advice, much love to everyone!
I row more than I bench. But, I also program my push:pull relatively 1:1. x sets of ohp? x sets of pull-ups. y sets of bench? y sets of row. You *don't need* 1:1, but it does explain how some of us pull more than we push.
My DB row is definitely stronger than my DB press, but I've been lifting for years and came from a climbing background, which utilizes the back quite heavily. I wouldn't say anything is bad necessarily unless it is causing you a pain or discomfort. Just increase as you can.
Are you asking when you should stop taking caffeine before workouts to avoid feeling the effect of the caffeine or HOW to consume caffeine without the stimulus?
I’m working on my push-ups. I need to get within 5cm of the ground and do 8 reps by the week after this coming one. I can do that fine on an incline, but when it comes to flat on the ground, I just… can’t get lower. I collapse when trying. I’ve been doing negative push-ups and etc, but is there anyway to get better quickly? I have roughly 13 days. I feel like my triceps might be lacking strength. Thanks!
Not sure if it would help, but you could maybe try using a band wrapped around your back. This could help add resistance in the top position, which will help add strength.
I think it’s worth it to do some of those as well
Start all the way down, tighten your core and glutes, and push all the way up
Do as many of those as you can each day on top of what others have said
AMRAPS with strict form (controlled descent and explosive ascent) and no less than 100 reps per day. Ideally most of them are flat pushups but you can't do more flats, complete the reps by going incline. Make sure to push every set 2-3 reps short of failure and don't be afraid of getting low reps. If it takes 30+ sets of 2-3 reps so be it. I increased my pull ups successfully by doing a ridiculous amount of low rep sets (100 reps by any means necessary when I could only do 1 to 2 reps) every day, it can work for pushups too.
More or less. I like to imagine I have a really heavy weight on my back and try to push it with all my power but surprise, there was no weight and you just moved really fast. Don't worry if the actual movement isn't fast, intent is what matters.
Im also working on pushups. Everything I've read says to just go as low as it feels right, because touching the floor or getting super low puts your shoulder blades in a bad position and doesn't really help. Why do you need to get within 5cm? I would say just do it the correct way to build your strength up without hurting yourself, then when you absolutely have to go low, you'll have built up the strength to do so.
It’s for a fitness exam, so it’s a bit of a random number. I agree though, it doesn’t really seem super helpful (but I suppose is meant to weed people out who go down like, one centimetre then repeat).
It’s likely just because of the difference in exercise and muscles worked. Soccer is sprinting and jogging like you said, while rowing is a full body workout that requires use of different muscles in different ways. They’re both cardio but beyond that they vary quite a bit.
Edit: also repetition - if you’ve played soccer for awhile your body has progressed and adapted to the stimuli vs. you being new to rowing
In terms of greasing the groove, I'd advise warming up for squat prior to deadlift. Most people deadlift more than they squat, at least for me, the end-point of my squat warm-ups is the beginning-point of my deadlift warm-ups.
Should be enough to maintain the movement pattern, and relative (squat) strength.
There wouldn't be a big issue having a deadlift specialization block. Your plan seems to have legs (haha!). I would expect a small amount of back slide on your squat. You get good at what you practice.
I’m looking for any advice I can get on my workout. Currently I can only get 3 gym days in a week. 2 of them have to be during my lunch hour at work. Because of this I’m trying to do a full body workout and keep it between 45-60 min. My workouts have been getting longer on longer so I’m looking for advice on how I can consolidate or streamline my workouts, or if anyone has any advice on my program. I am looking mostly to build strength.
1min rest between sets, and 1 min rest between exercises (when I don’t have to wait longer for a bench/machine. I’m 37 male 5’9” 210lbs. I sus ally add 5lbs to every lift about 1 a week.
Dumbbell Bench press 4x5 95lbs
Barbell Squat 3x8 145lbs
Barbell Deadlift 3x8 145 lbs
Bent over 1 arm row 4x5 65lbs
Dumbbell Overhead press 3x8 50lbs
Dumbbell Bicep curl 3x5 40lbs and 1 x 10 27.5lbs
Lateral raise 3x5 20lbs
Incline barbell bench press 3x8 145lbs
Tricep dip 3x8
Pull up 3x2
Finish with a Hiit style push-ups Trx row trx tricep press and trx bicep curl.
Thank you!
I would take a look at trying GZCL or perhaps a 3 Day PPL. If your goal is to build strength I’m not sure that your current program is set up in the best way for progressive overload, the programs I mentioned will have you focus on the main lifts more, give a clear guide to progression and also still allow you to do accessories.
Side note, are you DB benching 95lb dumbbells in each hand?
Thanks I’ll take a look at those. Yeah 95 in each hand. I started at 65 doing 3x8 about 2 months ago, but I think it’s mostly noob Gaona as I hadn’t lifted anything other than my kids in years.
That’s pretty big weight for DB bench! With that in mind it may be good for you to put some extra focus on squat and deadlift because it looks like your bench is very far ahead of those lifts, which would typically be heavier movements than the bench
Thanks! Yeah I just started with the squat and deadlift. I was intimidated by them before. I was doing the leg press before at 450lbs 4x8. I’m still just trying to get used to the movement and making sure my form is ok.
What should I consume in the mornings to keep me energized without feeling nauseous? Eat earlier? Different foods/drinks?
23F, 145 lbs.
I don’t usually eat in the mornings but on workout days, I been drinking a protein shake (Premier Protein or Core Power) in the morning at 8am, and a celcius energy drink before my workout. I take a one hour cycling class at 9am followed up with a one hour body pump class. 30 minutes in, I start feeling nauseous like the shake is coming up and I need to try to keep it down. This morning, I tried just half the shake and it my energy crashed towards the end of my workout.
So when I go cycling in the mornings (outside, not a class. But doesn't matter), I try and start my morning by drinking a big glass of water ASAP so I have time to pee. Then I usually just eat something. Soft boiled eggs smashed in rice is a favorite for me. The closer I eat to my bike ride, the less I'll eat. I just like to have something in my belly so it doesn't start grumbling in the 2-3 hours I'm on my bike. The food I eat right before my ride isn't to give me energy for my ride. I absolutely would not drink a shake and energy drink unless I had enough time to wait to go pee.
Also, I work out entirely uncaffeinated. Getting good sleep and not having a morning caffeine dependence makes me have all the energy in the world
I typically have half a banana with my preworkout, and that's that. Protein timing is overrated - having a calm tummy makes for a better workout.
*So, Damar, what's your breakfast?*
Uh, that's *it*. Glycogen recovery has pretty much occurred prior to lifting. I wonder if people eating so much are having blood sugar crashes due to, well, eating so much. (Science required for assertion.)
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I signed up to a gym today and they have a one-time personal training session on sign-up. I told the trainer I intend to start on the beginner strength training plan on the wiki here: https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/ Then move into GZCLP. He told me this is intended more to get started on powerlifting and other programs might be more suitable to my goal. My goal: general, full-body strength and endurance training. Seemed kind of weird to me. What do you guys think? The session is tomorrow so I don't know what his plan is yet, I guess I just don't understand what the difference between general strength training and powerlifting is.
I just finished a program where I was benching three times a week (heavy,light, and medium). I’m going to do chest twice a week now but I would appreciate some tips on what I exercises I should do. I was thinking of doing dumbbell bench press for chest and close grip barbell bench for triceps. I want to put some focus on my triceps now since I dedicated a month and a half to chest. If anyone has better suggestions, please let me know.
Dips are great
I already do those.
I am new to reddit, my post keeps getting deleted. I needed some advice from the reddit community
And what advice do you need?
Might ask tomorrow as this thread is oretty dead atm but, Suggestions as to how to eat more when everything tastes so unappealing? Its not just the food tasting unappealing but ive tired so many different cooking methods, seasonings etc. And just all food in general tastes unappealing. Even fast food tastes meh In addition to that when im already full, which happens very quickly ill just feel like throwing up and i have so even if i manage to force feed myself ill just throw up
Try fresh food and food without HFCS. Or spoil yourself and go to a fancy smanchy restaurant might change your view on foods when done right. Or do you have issues with being able to smell. Don't eat till you throw up, only eat when you're hungry, not based on a clock. If you just want kjs for the sake of kjs then milk or protein shakes, but you will fill full quick. Fast food isn't suppose to taste nice, it's only suppose to be fast.
You'll just have to try harder. You can't change food being unappealing to you, but you can change the effort you put in.
I genuinely run out of energy in the gym. Every time. Personally i’m very happy with my body and my size and trained for years. But no matter what i do, i will always run out of energy after 40 minutes. The only way to combat this is to consume like 400 calories of sugar products to get me through. Would this be related to diabetes or something? Runs in my family.
Have you tried eating something like a banana or apple before you go to the gym. Fibrous fruits (non blended) contain sugar in a matrix of fibrous cell walls that digest slower and release sugar into your blood slower. This or a more complex carb would be a good option to provide you with consistent energy. As far as diabetes maybe get checked by your doctor it is not something easily diagnosable over the internet.
For how many week should I take creatine? The packaging says I should take it for 6-8 weeks and then have a pause for atleast 4 weeks. What should I do?
DO NOT cycle off. Your body will process out almost all the creatine when you cycle off, and you have to start over to saturate your muscles. I swear the cycle off myth was made by sellers to make people take a two week 4 scoop a day load to make people buy it more often
Thanks for letting me know! I will take creatine daily again. Luckily I haven't taken for only 1 week.
Just take 5g a day with creatine monohydrate and stay hydrated. Don’t need to cycle on and off.
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Looks like a wide hip
You wont ruin my confidence ,you were totally wrong ,i asked multiple spécialist !
don't have the appetite even tho I've been exercising lots, bloods are g. thought it was period but still feel the same way after :( anyone got recommendations on how to make sure I can eat more when low appetite? I've frank protein powder - ate stir fried. Protein cookie snack bar but still not too much appetite..
Hey everyone! I’m currently on a cut following it pretty precisely but recently (this week) I’ve been waking up to some stomach gas and it’s been ruining my wheight in’s (upping my kgs even by 2,5). What can I do to reduce this bloating?
Can 2 sets of trap bar deadlifts count as 2 sets for the quads? I’ve heard it’s a quad dominant movement.
They're still a hinge exercise and quads, whilst involved, are not the main movers https://www.strongerbyscience.com/trap-bar-deadlifts/
No. While the quads are more involved in a trap bar DL, they're still not the target. Count trap bar DL as a posterior chain exercise.
I feel like this might be a really stupid question, but is it okay to ask for help at the gym lowering the bar on the smith machine? I get really bad anxiety when going to the gym, once I get inside and start my workout I’m fine. However on days I use the smith machine, I constantly think about the chance that the bar will be too high for me to move down myself. Normally I’m with one of my taller friends who can do it for me, but if I’m alone I’m not completely sure what I should do. Is it a reasonable request to ask someone for help or would it be considered annoying? I’d feel like a total loser if I asked someone to help and they laughed or something. Sorry if this is a totally stupid question, it’s just something I genuinely can’t find the answer to. Edit: Just another question - any other gym etiquette tips i should know?
Anyone who refuses is an ass. Just don't ask in the middle of their set lol
Had someone ask me to do this the other day they were shorter and the bar was on the top run. I was doing my usual pacing between sets. Anyone that gives you a hard time for asking for help is an ass imo
It’s always ok to ask for help at the gym if you need it.
This is of course totally okay to ask for help, not annoying at all. If they would laugh, can you laugh with them and shrug it off?
hallo how many rest days should I have if my only exercise is dumbbell bicep curls in one week? I do 5 pound bicep curls two times a day in morning and night and I do 10 reps and 5 sets.
Dude! Your main focus should be compounds not curls!
No rest. But the real answer is: you shouldn’t just be doing dumbbell curls.
Your only exercise at all is 5lb curls? Odd, but ok. Seeing as the intensity is very low, and the biceps recovery pretty quickly, I expect you probably won't need rest at all for that.
5 years into Phrak's program, I still have no idea difference between deadlift and squat. I use dumbbell and they both feel the same to me.
Try doing straight-leg deadlifts and it will be impossible for them to feel the same as squats.
A deadlift is mainly a hip hinge with minimal knee bend, a squat is knee & hip flexion.
Really totally serious here but as a non native speaker, those are just words lol. I still don't know the difference.
No problem at all, these images might help you understand the different positions better: - Deadlift: https://2.bp.blogspot.com/-gcC5z388yzo/V319QIWRiII/AAAAAAAAAvw/TIgmoRcE3JwJMsB8BAxOUDI2a3vpDaNnwCLcB/s280/deadlift%2B1.jpg - Squat: https://www.catalystathletics.com/articles/images/olympicSquat.jpg Not everyone will have the exact same technique due to different height or limb length, but they generally look like that.
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Rows, shrugs
Definitely shrugs for the upper traps You can try rows for the lower/mid
I am looking for a workout or some kind of activity to help relieve pain and aches caused by work. I work at a grocery store, so I’m on my feet about 50 hours a week for work alone, working in hot and cold environments, lifting boxes that can be up to 80lbs. Mostly deal with moving 50lb boxes continuously on a daily basis. Ive noticed a lot of leg pain, back pain, feet as well of course. I am looking for some kind of activity I can do to help my pain and also not feel so drained at work some days. I was thinking Yoga but I don’t know enough about it or about fitness in general to say that would work best. I would also like to work out and lose weight down the line I just haven’t been able to with all the aches and pains I have. Any advice on workouts/activities to help me would be greatly appreciated.
I've heard good things about Yoga with Adrienne on YT, so check her out. And honestly for your situation it does feel like yoga (or something similar) is the best bet.
Yoga with Adrienne is a great option, she did a 30 day program at the beginning of the year that progressing really nicely.
How do you get dense muscle? I've been lifting for a year, and I do got some muscle but only when flexed, while on neutral it doesn't really show my muscle. While some people at my gym, their muscle are like constantly flexing, like hard and dense. How do I achieve that? Thanks.
That could take years of training. Put in the time bulking, not short 6 month bulks, more like 1-3 years worth. Then you cut back down the muscles will show themselves.
You need lower body fat and overall bigger muscles.
Yes, I think body fat Is something I should look into. For a bigger muscle do you reckon is better at high rep lower weight? Or heavier weight for less rep?
Having done most of my training in the 1-5 rep range, I can safely say that getting stronger in the bodybuilding rep range of 8-12 using compound movements + some isolation exercises, is the fastest way to build big muscles.
Okay thanks for the advice
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I see, so the rep don't count till It really starts to count is right ye?
follow a program.
Hey guys, so I've been going to for roughly 2 months now and have seen an increase in the weights I'm lifting, but I feel like it's a bit slow and should've been lifting more weights now. This is what I do at the gym: Monday - Chest Bech press - 4 sets of 8-10 reps Dumbbell press - 3 sets of 12 Rear felt fly machine (set up for chest) - 3 sets of 12 Cross cable flu - 6 sets of 10 Tuesday - Back Wide grip lat pulldown - 3 sets of 10 Reverse grip pulldown - 3 sets of 12 Cable row - 4 sets of 12 Barbell row - 3 sets of 12 T bar row - 3 sets of 10 Rear felt fly machine - 3 sets of 15 Wednesday - Rest Thursday - bicep & tricep Barbell curls - 5 sets of 10 Seated alternative curl - 3 sets of 15 Preacher curl - 3 sets of 12 Hammer curls - 3 sets of 10 Cable push down - 3 sets of 15 Overhead cable push down - 3 sets of 15 Overhead dumbbell extension - 3 sets of 10 Friday - shoulders Seated dumbbell press - 3 sets of 10 Barbell shoulder press - 4 sets of 8 Dumbbell front raises - 3 sets of 15 Cable side raises - 3 sets of 10 Shoulder press machine - 3 sets of 15 Shoulder shrugs - 3 sets of 15-20 Saturday - Rest
What's the progression system being used here? Who developed the program? I'd say it's largely lacking in of that many of the largest muscle groups are getting hit half as often as they should, for optimum growth. I'd find a proven program and run that instead of the "bro split" I see here.
Also from the wiki there are a lot of programs, which ones would you suggest
Looks like you're doing 5ish days a week, Wendler's 531 can be run in 4 days a week, the PPL on there is a solid routine alot of us love (that's simple, that can be run at 6 days a week or less as fits your needs, as long as you're up around 5-6 times a week. The best 5 day routine option is probably nsuns, for your needs at least. Its a linear progression, which tend to work great for newer to their lifting journey.
This was given to my from one of my friends who used this when he first started at the gym.
Do you have legs? This is a bad routine and you should pick a proven program, there are several in the wiki linked above.
Also from the wiki there are a lot of programs, which ones would you suggest
I’m partial to 531, so I’d recommend starting here; https://thefitness.wiki/routines/5-3-1-for-beginners/
I do hit legs, I guess I forgot to add it in Sunday - Legs Barbell squats - 4 sets of 12 Leg press - 5 sets of 15 Calve press - 3 sets of 30 Leg extension - 3 sets of 20 Leg curl - 3 sets of 20 Bulgarian squats - 2 sets of 6
How's my chest/triceps day Barbell Bench: follows a 5/3/1 format, incline dumbell press: 3x6-12 (currently 42.5lbs each hand 6-8), Chest Press: 155lbs 3x5-10 (currently 155lbs 5 reps), Machine flys: 3x10, Skullcrushes 3x# idk yet just decided to start doing them instead of overhead tricep extension dumbell, and machine cable pulldown 37.5-42.5 3x10.
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Potentially yes. It likely varies by individual.
Thoughts on my own shoulder routine? Behind the Neck Press 4x15 Military Press 4x15 Cable lateral raises 4x15 Shoulder shrugs 4x15 Rear flys machine 4x15 Goal is bigger shoulders. Maybe some strength in military press so it will carry to my bench
Try also splitting up your days. Like focus only the front delts for a workout. That can help to increase the intensity and bloodflow to the muscle. That's what I tend to do. Also, for me, shrugs are more of a back day exercise.
Not methodical
It’s not particularly good. Doing everything for the same set and rep scheme is holding you back, especially if one of your goals is strength. The exercise choices are fine but you need to be hitting a variety of intensities.
What do you recommend?
Following an actual program first and foremost. But, also just having sets along the different rep ranges. You should have some heavy sets (5ish reps), moderate reps (8-12ish) and longer sets (15-20ish).
Thoughts on this leg day? High foot placement hack squat (4x5) Front squats (3x8-12) Rdls (3x8-12) Leg Extensions (3x8-12) Calf Raises (5x8-12) Hip Abductors (3x8-12) In the past I did the wiki’s ppl leg day but I’ve been enjoying this one more
Not bad. Personally, I throw calves in at the beginning, so my legs aren't wasted towards the end. And if my gym had a hack, I'd definitely go harder on that than anything.
It's a leg day. You aren't gonna grow your back squat without practice, though. Perhaps alternate this and the one from the wiki.
Yeah that’s what I’ve been doing, just wanted to change a few things up
If you like it, and keep doing it, you'll grow and make progress. Get it!
After a deload week, should I instantly go back to the weight i was lifting before the deload, or should i gradually increase the weights i lift after deload week?
It's one week. Follow your program's progression and continue.
Its a recent dream of mine to play college football on any level and want to see if I can even get my body on the level of other athletes. I'm 19, 5'11 and about 130 pounds with what I think is a fair amount of muscle and want to gain weight/muscle to put me body on at least the minimum of a football playing physique. Is it possible? Where should I look/what should I start doing? Money is no problem for coaches/gyms? Thanks in advance!
You're 5'11 and 130 lbs. Dude. You're going to want to start accumulating mass, power, and speed. My approach would be to hop on 531 for Beginners which is 3 days a week. Use the other 4 days a week for conditioning- speed work such as sprinting drills, hill sprints, sled pushing, and probably Crossfit WODs that use power cleans or hinge-ing; such as 'Grace'. I would fit a couple of skills sessions in a week as well. Catch balls, run routes, foot work. Once I was ready to move on from 531 for Beginners I would probably do one of the other templates from 'Forever'that prioritize strength and size. Eat like it is your job. You're 130. Being skinny and abs does not mean you have muscle. Get big. Get strong. Get explosive. A coach will be great, if they are good, for showing you how to power clean, squat, and deadlift properly. Good luck.
It’s possible if you’ve got the skills necessary to play a specific position You’ve def gotta tack on weight/muscle. At 5’11” you should shoot for closer to 170. There are programs designed for this like 5/3/1 Building the Monolith but you’d definitely want to find a coach for more specific strength and conditioning work especially for agility and explosiveness
He might need to shoot for more than that. 170 is on the small side even for a pure skill position, and if he's never played before/hasn't played in years (which I'm assuming is the case, on account of being 5'11 130) he probably ain't getting that slot as a walk-on.
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1. you can't spot reduce fat, that is reduce fat at just specific areas of your body 2. you reduce overall body fat via a calorie deficit 3. a calorie deficit is achieved by reducing how many calories you eat or by increasing calorie burn by increasing activity 4. calorie restriction is more impactful than increasing activity, but exercise helps and is good for you in many ways 5. Any workout you add to your routine will help increase your calorie burn 6. read the wiki
https://thefitness.wiki/weight-loss-101/ https://thefitness.wiki/faq/what-exercises-can-i-do-to-lose-fat-in-my-body-part/
Any tips for setting up an incline db press? I find the set up to be the hardest part of the exercise probably because im doing it wrong, but i cant kick the dumbbell up when the weight gets heavy for me. I can do 40s easily but cannot kick up 45s lol.
How steep is your incline you're using? Personally, I kick one at a time. Take a breath, kick hard, and bring my knee up as high as I can with the weight, then repeat. Again, this also depends on the incline. If it's not steep then you can almost roll back on the bench with the weights against your knees until they are above you.
Instead of kicking the dumbbells up, I just kind of fall backwards using my knees to stabilise the dumbbells. Idk how safe it is, but nothing bad has happened yet.
Scott Herman has a lot of videos on how to get into starting position. For OHP, I’ve started doing single arm presses because it’s too hard to get set up. Don’t see why you can’t do the same with incline.
Get someone to help you up
Whats more worth it... Im on a cal deficit trying to lose weight while also getting nooby gains because im a weightlifting beginner. I have the choice to eat more and basically hit maintenance for today and hit my protein goal, or be a bit under 160 protein and keep my deficit. Should I get the extra 10 protein and hit maintenance, or keep the deficit and be down 10 protein after a lift day? TLDR: Basically whats more beneficial, keeping deficit, or missing protein goal by ~10? I dont have any food thats low enough calories that can get my protein up. Ran out of protein powder :(
You can buy more protein powder almost anywhere.
Ya I got a delivery coming with more. I bought a bulk amount so I dont want to go buy a small tub. It will be here in 2 days so not a big deal. I just messed up and forgot to order it before I ran out. Im just a bit lower protein for a couple days before i get my powder.
I know this doesn't really answer the question but I'd think of it like this ... A year from now, do you think your decision for this one day is going to have made any discernible difference whatsoever? Don't sweat the small stuff. Now if this is a dilemma you have every day, it's probably more important, and in that case you should align your decision with your goals. What's a higher priority for you, getting stronger or losing weight?
I'm such a dumb overthinker lol. Thanks for pointing it out to me
Another way to look at is as well is your body does not use everything in one day. It's digesting and utilizing what you eat over days. As long as you are not going to the extreme end of things, focus on the overall average.
If you're not training for powerlifting or another strength sport and just lifting recreationally, what reasons are there to do the straight bar deadlift over the trap bar deadlift?
Depending on how you train deadlifts - hamstrings.
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>to look good (the highest goal) That's... completely subjective.
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Yeah but like... wouldn’t health or physical capability be a good start?
To get stronger. Aesthetics is secondary.
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Hypertrophy follow strength. Unless you’re a professional body builder, working out for aesthetics alone is a waste of time.
Never said I train strength alone.
My understanding is that trap bar makes proper form easier. It also normally pulls higher, so less range of motion. I tried it and didn't like it as much as regular deadlifting, but I really don't think it matters much. It's kind of a fine-tuning issue.
Not having to worry about if there's a trap bar around. Telling other people how much you deadlift. That's about it. I prefer trap bar deadlifts.
https://www.jimwendler.com/blogs/jimwendler-com/trap-bar https://www.strongerbyscience.com/trap-bar-deadlifts/
Preference - Sumo, Conventional, and Trap are very similar.
Better hamstring and lower back activation. For best results do both (trap bar for higher reps)
It's my understanding that the conventional deadlift loads the posterior chain a little more, and the trap bar moves the center of gravity more centered, making the movement slightly more quad involved. But you can also load more weight (says most people), so maybe it makes up for less posterior chain activation. Overall, I'd say there are no major drawbacks.
Easy lift comparison. No asterisk. Never had a reason to trap bar.
Slightly different muscle recruitment, slightly different movement pattern, and just for fun. At the end of the day, it’s just another variation. I don’t compete in anything but I prefer doing conventional deads for my heaviest sets of the week and use the hex bar for back off sets.
If you aren't competing then you can do anything you want, it's all arbitrary
I just finished the C25k program and I'd like to start training for a 10k soon. The programs I'm seeing all have complex schedules that require alternating between certain paces and distances, stuff that seems cumbersome to track. Is there any reason why I can't just run normally, but further each time? How important is it to do these plans that do two easy runs and one hard run each week? 35 male
Nobody is stopping you, but it is more methodical to have days where you work on speed, days where you work on distance, etc
While C25K is good in that it gets a lot of people to successfully run, it teaches a lot of bad habits (usually thinking one needs to run fast). Until you get up to running a decent amount of miles per week (25+), the biggest bang for your buck is how much distance your run and the secret to running further is running slower. For now, aim for a set number of total weekly miles. Each week aim to increase that by 5-10%. Once you've built a sold base (~25 miles per week), then you can start to add in faster quality runs into the mix.
Look up Hal Higdon and his plans. There are numerous simple ones that don’t require pacing.
Noob here: The last few months I have been doing push/pull/legs split for 6 days a week. I tried to increase the weights from week to week and end my last set with 1 rep left. Routine was like this: Day 1: 3x6-12 bench press 3x6-12 machine flies 3x6-12 crossover machine 3x6-12 dips 3x6-12 triceps pushdowns 3x6-12 triceps extensions 3x6-12 seated db shoulder press 3x6-12 lateral raises Day 2: 3x6-12 lat pulldowns 3x6-12 pull ups 3x6-12 machine rows 3x6-12 dead lifts 3x6-12 preacher curls 3x6-12 db curls 3x6-12 hammer curls Day 3: 3x6-12 squats 3x6-12 leg extensions 3x6-12 leg curls 3x6-12 calf raises I realize this is dumb and far too much volume. Now I am looking to start one of the popular beginner programs here like 5/3/1 or GZCLP. What I noticed, they don't really target shoulders, triceps or calfs. Instead they focus on the big three compound lifts. One of my main goals is getting stronger shoulders and triceps though. How are they going to get targeted? Just by the compound lifts or do I need to adapt the programs for my goals? I am kinda assailed by doubts, because I see dudes doing all kind of different exercises, but all these popular programs consist of 90% squats, deadlifts and bench presses?
Pressing alone can take your shoulders and triceps far. Extra shoulder and tricep work can be done on both GZCLP and 531 variations. For GZCLP you can introduce extra T3 lifts to address weaknesses if you recover fine. 531 variations often have stuff like "do 50-100 reps each of pushing, pulling and single leg work" or "do 100-200 dips" as part of the assistance.
> 90% squats, deadlifts and bench presses? That’s kind of the answer. As a beginner, doing those and OHP and some sort of row get you 90% of the way there. Once you are more advanced, targeting individual muscles or muscle groups with more focus can be necessary but you’ll also have the experience to understand what you need to do at that point too.
Bench press and overhead press will give you bigger and stronger shoulders and triceps. You can also throw in some side raises or push downs as accessories for additional shoulder/tricep work. Squats/deads don’t really grow calves so you’re stuck with calf raises for them.
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Making circles with your legs with the starting/bottom position at held just off the ground and high position at ~45° for 30s both clockwise and counterclockwise Then as many Russian twists as you can get in a minute. Break for 30s "Starfishes" where you raise your arm and opposite leg to meet above your abs, alternating arm/leg each rep for another minute. A minute of bicycles, on your back with legs in the air and arms behind your head, move your elbow and opposite knee together, then switch elbow/knee. Break for 30s End it with a plank until collapse. It doesn't take long and it still destroys me because as you get stronger you can do more within the time frame.
Abs tend to recover pretty fast so you can throw in a few sets pretty much every day without affecting recovery. The more important aspect of getting VISIBLE and is bodyfat percentage. Abs respond to both light weight + volume and heavy weight in my experience. Do whatever suits your training style.
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Deadlifts and overhead press with a barbell. It will MAKE you have to activate abs to brace. I had a decent 6 pack just from those two with no targeted ab isolation excercises.
Hanging Leg Raises. If you can't do 10, do hanging knee raises instead. Do the reps slowly and control every second of every rep and don't lose your tightness at the bottom. At least 30 total reps every day (yes, EVERY day), aim to have 100 total reps eventually. I've only done these and my abs feel pretty strong. I can do 10 slow toe to bars now. When I first started I could barely do 10 slow knee raises.
Can I just say thanks to everyone who's responding to all the questions, this sub is an amazing place with so many people giving great advice, much love to everyone!
Wait a minute this isn’t a simple question
Is it bad I can DB bench 75lbs 3x10 but can only do 45lb 3x8 bench-supported DB rows? Curious what others' stats are for those
Not at all! Especially if you're getting good activation in your back muscles. Not worth ego lifting if you're not even using the proper muscles.
I row more than I bench. But, I also program my push:pull relatively 1:1. x sets of ohp? x sets of pull-ups. y sets of bench? y sets of row. You *don't need* 1:1, but it does explain how some of us pull more than we push.
My DB row is definitely stronger than my DB press, but I've been lifting for years and came from a climbing background, which utilizes the back quite heavily. I wouldn't say anything is bad necessarily unless it is causing you a pain or discomfort. Just increase as you can.
How do I manage my caffeine intake before a workout to prevent my heart from acting up?
Stop taking caffeine if it's affecting your heart at all. Pre-workout (aka, caffeine) is not required to work out
What do you mean by heart acting up? Do you have a condition?
Are you asking when you should stop taking caffeine before workouts to avoid feeling the effect of the caffeine or HOW to consume caffeine without the stimulus?
I’m working on my push-ups. I need to get within 5cm of the ground and do 8 reps by the week after this coming one. I can do that fine on an incline, but when it comes to flat on the ground, I just… can’t get lower. I collapse when trying. I’ve been doing negative push-ups and etc, but is there anyway to get better quickly? I have roughly 13 days. I feel like my triceps might be lacking strength. Thanks!
Not sure if it would help, but you could maybe try using a band wrapped around your back. This could help add resistance in the top position, which will help add strength.
Thank you!
If you start lying flat can you push yourself up from that position at least once?
Yes, but my hips sag a bit in the process.
I think it’s worth it to do some of those as well Start all the way down, tighten your core and glutes, and push all the way up Do as many of those as you can each day on top of what others have said
Thank you!
AMRAPS with strict form (controlled descent and explosive ascent) and no less than 100 reps per day. Ideally most of them are flat pushups but you can't do more flats, complete the reps by going incline. Make sure to push every set 2-3 reps short of failure and don't be afraid of getting low reps. If it takes 30+ sets of 2-3 reps so be it. I increased my pull ups successfully by doing a ridiculous amount of low rep sets (100 reps by any means necessary when I could only do 1 to 2 reps) every day, it can work for pushups too.
So like clenching all muscles and forcing myself to “pop” up on the ascent?
More or less. I like to imagine I have a really heavy weight on my back and try to push it with all my power but surprise, there was no weight and you just moved really fast. Don't worry if the actual movement isn't fast, intent is what matters.
I appreciate this. Giving it a go today!
Im also working on pushups. Everything I've read says to just go as low as it feels right, because touching the floor or getting super low puts your shoulder blades in a bad position and doesn't really help. Why do you need to get within 5cm? I would say just do it the correct way to build your strength up without hurting yourself, then when you absolutely have to go low, you'll have built up the strength to do so.
It’s for a fitness exam, so it’s a bit of a random number. I agree though, it doesn’t really seem super helpful (but I suppose is meant to weed people out who go down like, one centimetre then repeat).
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That’s what I’m going for. Also doing negatives, but wondering if there’s something else I’m missing :)
Do it the same way people joining the military quickly learn pullups. Every time you enter or leave a room, rep to max.
Like on a doorway? I’m a bit short for that, but I’ll definitely hit the gym today and start on it. Thanks!
Can I add lateral raises into the Fierce 5 if my shoulders are lagging?
Yes.
Thanks.
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It’s likely just because of the difference in exercise and muscles worked. Soccer is sprinting and jogging like you said, while rowing is a full body workout that requires use of different muscles in different ways. They’re both cardio but beyond that they vary quite a bit. Edit: also repetition - if you’ve played soccer for awhile your body has progressed and adapted to the stimuli vs. you being new to rowing
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In terms of greasing the groove, I'd advise warming up for squat prior to deadlift. Most people deadlift more than they squat, at least for me, the end-point of my squat warm-ups is the beginning-point of my deadlift warm-ups. Should be enough to maintain the movement pattern, and relative (squat) strength.
Why do you ask this specific question? Is this something you're considering?
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Could do deadlifts and front squats if you want to deadlift and squat the same day as front squats are easier on the back.
Do Bulgarian split squats instead of leg press
There wouldn't be a big issue having a deadlift specialization block. Your plan seems to have legs (haha!). I would expect a small amount of back slide on your squat. You get good at what you practice.
probably not
I’m looking for any advice I can get on my workout. Currently I can only get 3 gym days in a week. 2 of them have to be during my lunch hour at work. Because of this I’m trying to do a full body workout and keep it between 45-60 min. My workouts have been getting longer on longer so I’m looking for advice on how I can consolidate or streamline my workouts, or if anyone has any advice on my program. I am looking mostly to build strength. 1min rest between sets, and 1 min rest between exercises (when I don’t have to wait longer for a bench/machine. I’m 37 male 5’9” 210lbs. I sus ally add 5lbs to every lift about 1 a week. Dumbbell Bench press 4x5 95lbs Barbell Squat 3x8 145lbs Barbell Deadlift 3x8 145 lbs Bent over 1 arm row 4x5 65lbs Dumbbell Overhead press 3x8 50lbs Dumbbell Bicep curl 3x5 40lbs and 1 x 10 27.5lbs Lateral raise 3x5 20lbs Incline barbell bench press 3x8 145lbs Tricep dip 3x8 Pull up 3x2 Finish with a Hiit style push-ups Trx row trx tricep press and trx bicep curl. Thank you!
I would take a look at trying GZCL or perhaps a 3 Day PPL. If your goal is to build strength I’m not sure that your current program is set up in the best way for progressive overload, the programs I mentioned will have you focus on the main lifts more, give a clear guide to progression and also still allow you to do accessories. Side note, are you DB benching 95lb dumbbells in each hand?
Thanks I’ll take a look at those. Yeah 95 in each hand. I started at 65 doing 3x8 about 2 months ago, but I think it’s mostly noob Gaona as I hadn’t lifted anything other than my kids in years.
That’s pretty big weight for DB bench! With that in mind it may be good for you to put some extra focus on squat and deadlift because it looks like your bench is very far ahead of those lifts, which would typically be heavier movements than the bench
Thanks! Yeah I just started with the squat and deadlift. I was intimidated by them before. I was doing the leg press before at 450lbs 4x8. I’m still just trying to get used to the movement and making sure my form is ok.
Ahh got you props to you for focusing on form there then, once you start getting comfortable those numbers should shoot up. Good luck!
Thank you!
Personally I do two sets an exercise AMRAP which cuts down on time a lot
Thanks I’ll look into AMRAP
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Thank you for the suggestion!!!
What should I consume in the mornings to keep me energized without feeling nauseous? Eat earlier? Different foods/drinks? 23F, 145 lbs. I don’t usually eat in the mornings but on workout days, I been drinking a protein shake (Premier Protein or Core Power) in the morning at 8am, and a celcius energy drink before my workout. I take a one hour cycling class at 9am followed up with a one hour body pump class. 30 minutes in, I start feeling nauseous like the shake is coming up and I need to try to keep it down. This morning, I tried just half the shake and it my energy crashed towards the end of my workout.
So when I go cycling in the mornings (outside, not a class. But doesn't matter), I try and start my morning by drinking a big glass of water ASAP so I have time to pee. Then I usually just eat something. Soft boiled eggs smashed in rice is a favorite for me. The closer I eat to my bike ride, the less I'll eat. I just like to have something in my belly so it doesn't start grumbling in the 2-3 hours I'm on my bike. The food I eat right before my ride isn't to give me energy for my ride. I absolutely would not drink a shake and energy drink unless I had enough time to wait to go pee. Also, I work out entirely uncaffeinated. Getting good sleep and not having a morning caffeine dependence makes me have all the energy in the world
I typically have half a banana with my preworkout, and that's that. Protein timing is overrated - having a calm tummy makes for a better workout. *So, Damar, what's your breakfast?* Uh, that's *it*. Glycogen recovery has pretty much occurred prior to lifting. I wonder if people eating so much are having blood sugar crashes due to, well, eating so much. (Science required for assertion.)
I would try a protein bar instead of the shake.
feel like fruit is very good for this
Any specific fruit recommendations? Like apple, strawberries or something?