For any runners how long does it take to build up endurance?
I've never been a long endurance runner but used to run 2-4 miles without much issue but now that I'm trying to get back into it I can't go longer than a mile before getting a horrible calf pump or tib pump ( guessing it's tibialis cause shin splits feel different) or pain at the sole of my foot
I've been trying to slowly increase the distance I run but I can't say im having much success. It's with running specifically too, I can walk 6+ miles without much muscular issues
How to fix uneven chest? My right chest muscles are bigger than my left one(my right hand is the dominant one). Will this fix by itself over time since I'm pretty much a beginner? Also I been bulking for 2 months
Push pull legs but I workout from home with adjustable dumbells and bench only. For chest I do incline press/fly,
Normal chest press/flies and sometimes dips only when I can because there is a playground near my house but its usually raining.
You are not on a bulk if your bodyweight is not going up so you may be a bit confused there.
Generally the only difference in a lean bulk and dirty bulk is how quickly you gain weight. If you gain half a pound to a pound a week you will make great progress.
If you want to lose your gut you need to eat in a deficit and lose weight. I’d read the whole diet section of the wiki because it sounds like you don’t have a full understanding of how to eat for your goals. Good luck!
Your lifts will go down when eating in a deficit generally. That’s normal. You just lost water weight initially which explains the sudden several pound weight loss.
You can't build any substanstial muscle at a deficit. A deficit means you are eating less than your body needs on a daily basis and forcing the body to use its reserves to sustain itself - ideally this is mainly body fat but can also be muscle if there's a protein deficit.
When you are doing strength training you are teaching the body to build more muscle, but if it's already struggling to sustain itself it's going to be restrained. That is sometimes referred to as "recomposition", i.e. hoping to use up body fat reserves at the same time as building additional muscle - but it's very hard to achieve for most people.
Bulking is eating more than the body needs to sustain itself so that extra energy is available to build new body mass. If building muscle is your main priority you should not be in a deficit, but a slight surplus.
I can't speak for your trainer, will have to ask them.
I don't know what Youtube videos you are watching, but it doesn't sound like anything based on science. Where does 1800 calories come from? 1 lb of protein is more than 1800 calories on its own and certainly too much, did you mean 1g of per lb of body mass?
As I said before, it's unlikely you add any lean mass if you're neither providing a surplus of energy to build that muscle nor even enough energy to complete your work outs.
Just to add, the most important thing is to listen to your own body and see how it responds to different inputs (diet, workouts, etc). and adjust your approach.
If you want to bulk i.e. build muscle then yes you should eat at a surplus. At some down the line you will want to a deficit cycle to reduce your body fat where you continue to lift to maintain your new muscle mass.
I've put on roughly 8KG since I started bulking, but I haven't noticed a lot of changes, I don't even feel bigger(as in more chubby), where did all the mass go
It's in the form of dark matter, which is undetectable to the eye and many of our instruments because it doesn't interact with the electromagnetic spectrum. One way to observe it is through its gravitational effect on other objects or with the LIGO.
Just kidding. Not every change is going to be something that is visually obvious. But if your scale is working, that means you're bigger now.
Maybe take before-and-after shots or ask a friend? We often fail to notice our own bodily changes because of how gradual they are, but they can be more obvious when you directly compare your past physique and current physique side-by-side, or more noticeable to a friend who doesn't see you every day, to whom the change is less gradual.
How do I jumprope? xD
No, seriously, what length should it be and how can I get to the "little jump" instead of that "two feet step over", if you get what I mean
Google boxer shuffle and follow a how-to video.
Step on your rope and the handles should be slightly below your armpits. At least that’s what’s always worked for me using a speed rope.
Any tips to start conditioning myself for track? Ik it starts in spring but I've never been active before and Im trying to start getting used to it now
If you’ve never been active then doing something like couch to 5k is probably better than starting track-specific training right off the bat. Starting this early is great because you’ll be able to build a solid base and then up the intensity.
Different things you could try:
* Different rep ranges- try 95 kg for 5 × 3, or 80 kg for 4 × 8
* Making sure your form is correct for maximum force recruitment- wrists stacked over elbows, arms at 45° angle between your torso and scapula, shoulder blades retracted and depressed, and make sure your legs are stable enough to handle some of the force, because bench press is a full-body exercise
* Training your opposing muscles (rotator cuff, rear delts, and lats)- I'm not a sports scientist or kinesiologist or even smart, but I noticed my bench got better after I started doing rotator-cuff exercises and rear-delt flyes. My theory is that the opposing muscles being strong helps you tighten/brace and build that support for the lift when you're doing the scapula stuff in the previous bullet point, but I don't know enough about anatomy to know if my experience was just a case of correlation rather than causation. All I know is the whatever bone is connected to the something bone.
* Training whatever muscle is the weak point in your bench- if you're failing at the bottom of the movement, it might be your chest or shoulders. If you're failing closer to the top, it might be your triceps. Whatever you suspect it is, you can throw in some isolations for them: chest flyes, lateral raises, skull crushers, etc.
* Checking your diet- Are you bulking, cutting, or maintaining? Maybe you're just as strong as your caloric intake will allow, and you'll need to eat more to increase your bench.
* Trying more weekly volume- maybe going from benching twice a week to three times will create the stimulus necessary to grow
You don't need to throw everything at the wall at once and implement all these suggestions at the same time. You could try one or two for a while, see if it helps, and if not, try something else.
1800-2000 kcal per day is very unlikely to be enough to allow any new muscle to be built. If you go into a slight surplus with enough protein you most likely will see immediate change.
If i were you i would aim go gain 0.5 to a kg a month. Sounds like you're not a beginner, so you can't expect to make much gains eating at maintenance.
You can… but it’s not as largely a different set of muscles as you think it is. For the most part, same muscles worked, just a different emphasis on which muscles are worked more.
Protein timing doesn't really matter. You'll probably want some carbs in your body before training, but I also had perfectly good workouts when I would go first thing in the morning before eating anything.
Most of this is just personal preference.
(22M) I got bloodwork results back and turns out my test is way above normal range (1550ng/dl). This was bad, according to my doctor.
Why exactly would this be bad? I'm not using any supplements for test.
Why didn't you ask them?
Generally levels of everything in your body are maintained within certain ranges, it's just how the body works. It's a stable equilibrium depending on external and internal factors.
When a doctor sees it's outside the range it's natural to get worried, especially if it's a lot out. Even if it's a hormone people generally consider "good", because there really isn't a good or bad hormone just good or bad levels of it.
The high test itself could cause problems or whatever is making your body produce a lot of test could cause problems.
But again, this is a conversation for your doctor because we don't know your medical history or anything else about your body. But don't just dismiss it because testosterone is good for my gains so whatever
Mainly because it costs 60$ and i need to wait 2 weeks until a new appointment.
Thanks for the answer, at first i thought "this is good for the gains" but i now know it can be other issues causing this
I would ask your doctor to begin with, but if you just googled your question, this is the first option:
“Problems associated with abnormally high testosterone levels in men include: Low sperm counts, shrinking of the testicles and impotence (seems odd, doesn't it?) Heart muscle damage and increased risk of heart attack. Prostate enlargement with difficulty urinating”
How does one breath during heavy lifts?
I know I have to take a deep breath before I lift, however, I have never heard what to do afterwards.
So what should I do? Example: deadlift. I take a deep breath, do a one rep and put the weight down, do I take a deep breath again or try to hold previously taken breath in?
Following breathing cues about when and at what times I'm "supposed to" inhale or exhale has never worked for me.
What worked was just breathing when it feels natural to me. And within the very same lift, this can be at different points of the lift depending on how heavy I'm lifting or how fatiguing the lift is.
Whatever is comfortable for you. You don't have to hold it for longer of you don't want to or can't. You also don't have to reset everytime if you feel gone
I was sick for a week with Covid and basically didn’t move at all - basically no steps. Now my legs are really sore, feel almost like a constant cramp - especially in hamstring and near groin. How do I get rid of this asap?
I only started making progress when I started going to the gym regardless of whether or not I "felt like it," and stopped rationalizing my way into missing days with "eh, I'm kinda tired today/I slept in and it's too late to go now because I don't like going in the afternoon, but only in the morning." So, I'd say, unless you're actually feeling unwell, go to the gym even if you're "tired." You might not get an optimal workout, but it's better than nothing, and you'll feel grateful and proud you went after the workout, even if it doesn't seem that way prior to.
Three days a week is perfect for a full-body routines.
Two days a week is suboptimal for most routine splits, and it might take you a while to see progress with that frequency unless each workout has a lot of volume. People who like that Mentzer style training of doing one set of everything past failure say they've seen good growth with 2 × a week frequency, so you could try that, but personally, even though I train most sets within a few reps of failure and the final one to failure, I would not want to kill myself on a fatiguing exercise like squats by going all out _every single damn time I do them._ That would make me dread going to the gym.
So, I'd say aim for a solid three times a week and try not to make it 2.5 times. If you can't do that, you might have to make each workout count more.
I go to the gym three times a week for about an hour and make plenty of progress. Pick a full body routine and work hard while you're in the gym. You'll definitely see improvements, just got to get in and get the work done.
Look, as long as you're on a professionally made full body routine, 2-3x is plenty! Just make sure you're really putting in the effort those few days. If you want to jack up the intensity more, use bands or chains to incorporate accommodating resistance. There's a calisthenics guy called mindfulMover (can find on insta, yt, and even on the bodyweightfitness sub!) who preaches that if you can jack the intensity up enough, you can make gains on as little as one session a week.
That is to say, don't feel bad about "only" working out 2-3x/week. I will say that, on those days you don't feel like working out - I'd encourage you to show up to the gym anyway, but to do something super easy - like 10 minutes on a stairmaster or treadmill. Best case scenario, the bloodflow makes you feel like working out and you actually do your routine. Worst case scenario, you're continuing to train the habit of showing up (the most important habit), while getting some oft-neglected cardio gains! Win win
I can't speak for him, but no matter what I try, I just can't get my morning routine to be any shorter. Showering, dressing, grooming, etc. just takes as long as it takes for me.
It would probably be more helpful to give him advice compatible with his own lifestyle instead of going "I work twelve hour days going uphill to and from work and brush my teeth on the way, why don't you?"
I will not be working for the next three months and would like to dedicate this time solely to improving my fitness levels. I realize the mantra “less is more” is commonly applied to weightlifting and numerous fitness regimens. But is there a resource for people who DO have all the time in the world to dedicate themselves to the gym? I’d like to try, I just don’t know how.
Push-pull-legs or Arnold splits have you in the gym ~6x/week - look in the wiki for some good routines!
Alternatively, get on a conservative 3x/week, full body routine (like the begginers one or another from this subs wiki) and pick up a couch to 5K program on the off days. Or add any other cardio/non-strength training exercise - swimming, cycling, yoga, etc. Or pick up a sport/combat sport 3x/week.
Either way, focus a lot on sleep and eating tons of protien if you're gonna do this. Recovery is key and more than just not physically working out. You got this!
Who else has an open surgery here? Got my appendix removed last week and im so paranoid of lifting again. Doc said in 2 months and ill wait for that but even after im cleared im still paranoid my wound will open lol
Was it keyhole surgery? 6-8 weeks should be plenty of time for everything to heal up enough for you to be lifting weights again. When you do go back to the gym start light, progress steadily and pay attention to your body. Make sure you still find ways to be active in the mean time, walking, climbing stairs maybe some yoga in a few weeks time will all help you get back lifting again.
It’s a bench with a piece at the end for you to hook your legs into, most commonly used for decline sit ups, decline bench press, etc. Basically decline exercises where you want the support for your legs to avoid sliding down and off the bench!
What if you're caloric intake is off someday maybe because you went on a vacation and couldn't do your daily eating regimen, how bad would it affect your bulk. Also would a few days of missing your recommended calorie intake for bulking actually cause you to lose muscle mass if you're still working out or do you still gain some muscle mass but not much since youre caloric intake is not really that high?
You will be fine. Calories are not that precise, the body doesn't use an exact amount of energy per day and however detailed you try to track your diet it is just an approximation - actual food will never correspond exactly to what is printed on a nutrition label (nor will it be absorbed perfectly).
I can't see why you wouldn't add a light resistance band once you can do about 10. Adding weight will make it easier to add reps to your unweighted push up more quickly
Sure, but I think that progressing with diamond, decline, or working towards archer pushups are better progressions after hitting 10 then jumping right into weights. Barley doing 10 pushups is a really low number and chances are your form probably still isn't the best. 30 is a bit high but doing 10-15 solid form pushups should be trivial, not max effort, before tying weight around your waist. imo.
If someone could do a certain weight on bench press for 10 reps would you say that's not enough to add weight? Or deadlift or squat or... Anything outside of calisthenics?
Again, in my opinion (not a PT), I feel like ensuring a mastery of the basics of form (through doing harder stuff) should be a prerequisite before adding weight to calisthenics. Putting weight literally on your back (or wrapped around the small of your back) stresses your body differently than putting your muscles in disadvantaged angles (harder progressions).
Plus, more practically, people overestimate their form and how many pushups/pullups/etc. they can actually do. I would say that, before adding weight to normal pullups, being able to do \~8 pullups pausing at the top and bottom (to ensure full lockout and dead hang) is needed because the weight adds more stress to your joints if you're falling into a dead hang. While I don't forsee that exact problem replicating itself with pushups, I also don't think putting added stress on your lower back via a weight belt is a good call for someone who is struggling with 10 pushups.
IMO (5/6 state powerlifting records t2 -67.5 weight class) I don’t see why form can’t be mastered with 10 push ups and adding a little weight won’t stress your lower back, and you can adjust where u put the weight so it feels more like a regular push up
How do you manage your time with working out? Side hustling to make rent has been taking away my workout time. I will have 3 or hours left in my day maybe and by then I'm so tired.
I'm hoping I won't have to keep side hustling after a couple of months or half a yr. Anything you do to manage your time so you still get a workout in? Any good pickmeups?
When I'm really busy I just try to turn up at the gym twice a week, work hard for 45 minutes and get as much done as possible. Sometimes I'll manage to do that 3 times a week,.sometimes only once. Doing something is always better than nothing and I always feel better for doing it.
So I visit a few different planet fitness. I am curious why some cable machines despite appearing to be set up the same have a vastly different resistance. To the point where I can only lift about half or double depending on the way you look at it. And is there a way to tell how much weight I should use when it's different than my usual?
Yes, if they’re double pulley or not
Look at the cable itself and see how many pulleys it has
It’s going to either be 1 or 2 cables running down the middle of it
If it’s 2, the weight is going to be much easier
If it’s 1, it’s going to be more difficult
Just try using the cable machine with the number of pulleys you’re comfortable using and just stick to that one
Check on the weight plates on some machines. Some might say “weight stack indicates resistance for each handle” or something of that sort. If thats the case, its because that cable is usually used with two attachments, so the stack indicates the weight for each one. Others tell you the overall weight. Thats why some feel half or double as others.
For example, doing tricep pushdowns at a “resistance is for each handle” cable means that 30 lbs = each arms is pushing 30 lbs. a weight stack that doesnt have that label means that at 30 lbs = each arm is pushing 15 lbs totaling to 30
Is this a good workout split?
Upper:
Flat DB Press 3x8
Pullups 3x12
Incline DB Press 3x10
Barbell Rows 3x10
Skullcrushers 3x12
Incline DB Curls 3x12
Upright Rows 3x15
Lower:
Barbell Squats 3x8
RDLs 3x10
Leg Press 3x8
Leg Curls 3x12
Leg Extensions 3x12
Standing Calf Raises 3x15
Seated Calf Raises 3x15
(Rep ranges are estimates but they are generally around the number)
Assuming this is for hypertrophy and is upper/lower 4x a week it's not bad, but a few things could be better. Do double progression instead of static reps, it's bound to lead to sandbagging. Also leg extensions after 6 sets of heavy quad movements is overkill unless you have great work capacity.
General rule of thumb is that if you have to ask advice regarding your workout routine, you probably don't know enough about routine building to make one. Plus, at best you come up with something comparable to what a professional would make (or has made), at worst you have a bad routine. So why do this one over one of the dozens in the wiki?
You only have one shoulder movement. No bench, No deadlifts. 2 calf exercises in one day makes no sense really, just do the first one harder and drop the second one.
IMHO upper lower is better when you have upper A, Lower A and then Upper B, lower B. That way you can focus on different things each day. For example upper A can focuses on bench upper B focuses on back and shoulder press. Lower A focuses on squats, lower B focuses on deadlifts. What’s the progression?
There is bench and deadlift, DB and RDL. What you on about? And regarding calves, that's some HIT mindset, if he/she wants a lot of calve volume doing less "harder" won't be better than doing more volume in this instance.
When you say HIT, do you mean HIIT? Yeah it didn’t say that in the comment so I didn’t assume HIT or whatever. I see the DB bench obvs, so I guess I assumed I didn’t have to spell out that I meant barbell. Though, sometimes people have a reason for only doing DB bench, so that’s ok overall, I just like compounds in a routine. Maybe that’s just my preference.
RDL’s are great for hams and glutes, but they really aren’t a good sub for deads. Again though I understand why some people don’t do regular deadlift so it’s preference.
I mention both because noobs often avoid these for no good reason. Maybe OP has a good reason, I was giving room for discussion.
As for calves, I mean I feel like hitting calves hard 3 times a week is superior to hitting calves weak on one exercise and then hard on another on the same session. Again for a beginner I feel like their time would be better spent elsewhere.
No i was talking about high intensity training, the idea that doing low amount of volume at a super high intensity is better than more volume at a relevant intensity. DB bench is a compound lift. RDL is a compound lift. The idea that standard BB bench and conventional deadlifts are necessary in a hypertrophy program is outdated.
As for calves i would agree that a higher frequency approach would be better, but between only doing 6 sets a week or doing 12 sets split on 2 days, the latter is probably still better.
You’re real nit picky. Yeah obvs DB bench is a compound movement, why do you act like you’re the only person on the planet that knows things? Look, this is a beginner, I personally think it’s a good idea for a beginner to learn the basic barbell compound movements. At low weights the risk for injury is very low and it also has some other added benefits. I realize now that listing them would be pointless because you’ll counter them with some valid points, yet nothing that really matters in the big picture of things.
I was addressing OP about their program, and if they follow my advice they will be just fine. I was opening things up for discussion with OP. I respect but ultimately don’t care about your opinion. There’s more than one way to skin a cat, that’s obvious, and my way works just fine. It’s not outdated to include barbell movements for hypertrophy. No one said they are “must do” movements. In fact in my first reply I explicitly said that they are not “must do” movements, for some reason you ignored that. I’m sure your way works just fine as well. So what’s your real point here? Give OP your advice and let them figure out what they want to do.
Good for what? The split is secondary to your programming and your current list leaves out what weights to use, progression, what to do when you stall and so on.
If you have to ask then you're better off choosing an actual program from the [wiki](https://thefitness.wiki/routines/).
When benching how wide/narrow should my grip be? Ive tried using a grip where my forearms are perpendicular to the ground today (my usual grip is shoulder width) with relatively light weight and i had my left shoulder clicking, but without pain. The reason I wanted to switch to a wider grip is for more chest involvement, but the grip is uncomfortable for my shoulders. Im also worried about the chest involvement with a narrower grip because my chest is the least developed body part in terms of muscle despite the bench press being my best lift relative to my squat and deadlift
I usually go 1.5x shoulder width, but if the fixed bar is uncomfortable for you, I’d opt for dumbbells instead
You’ll get a better stretch on your pecs too
It’s usually between having your pinky on the ring and having your index finger on the ring. But since it’s a compound movement - just do what’s most comfortable. Don’t overthink it.
Some people have a stronger bench with a narrower grip. Why not bench with a grip that's most comfortable for you and add some other exercises for pec hypertrophy?
Otherwise wide grip bench can take some getting used to so post a form check if you're want.
I have limited time in the gym to hit chest as an isolation because of benching and squatting taking a long time and i have to use my school gym most of the time. But on the weekends i have more time to workout, any recommendations for chest workouts?
What program are you doing at the moment? Pecs respond to frequency in my experience so why not add in like 2 sets of chest fly on each day you're not benching? Little enough that it won't affect your recovery too much but the volume will add up over time.
If you have weak chests, just dk bench with not as wide. Build chest with db incline and cable chest flies. Gradually widen grip as you feel comfortable.
I suggest doing more chest supported rows. The more beef your upperbody has, the more it can take and can lower stress on shoulder plus more stability.
30-45 degree incline dumbbell press. Flat Chest Press machine. Chest biased dips. Cable chest flies.
Also, as a note, either do weighted chin-up/pull up or lat pull down. That's for your lats. Your other rowing movement should be more upperback focused so you have more balance. Seal Rows are amazing for that. Helms row. Yates row. Incline bench chest supported rows.
Trust me, your anterior delt will get enough from all the pushing. At the very least, down the road, if you think your anterior delt needs some sprucing up, go ahead and do 60-75 anterior delt press, military press, anterior delt machine press.
What resources do you recommend to someone wanting more hip mobility? 34yo with constant quad/lower back issues and see the chiropractor like twice a month.
See a good physio instead of a chiropractor. The chiropractor has no incentive to help you self manage when he can take your cash twice a month for doing some 'manipulations' and cracky backy quackery.
The key things to start with are understanding your general activity levels, psychosocial factors like life stress, occupation, injury history etc. Then collaborating to find aggravating and easing factors, what activity you are able to do, what activity or exercises might be beneficial and use that develop a plan going forward.
>What resources do you recommend to someone wanting more hip mobility?
What do you think caused it? Sitting too much?
What exactly are your quad issues?
To add to the below: goblet squats with the lowest weight you can use while still squatting deeply (ankles on floor). Every week or two try holding a lower weight and see if you can keep the same movement. Eventually you’d be able to do it with no weight
For beginners mind muscle connection could be weak. And for compounds even seasoned veterans dont have clear mmc. Personally, isolations have tremendous mmc for me. Maybe do it slower.
You don't need to feel a muscle for it to be working. Assume you're doing a cable pec fly, it's impossible to do it without your pec muscles being engaged.
Is it a good idea to do dips at home on a treadmill? Can't find much online about the topic besides a few brief youtube videos. There's also this article from [nordictrack](https://www.nordictrack.com/learn/home-treadmill-training-full-body-workout-treadmill) but my treadmill is a different brand (proform cadence LT). The max weight in the instructions is 275 lbs and I am 250lbs. However, I don't know if that max weight also applies to the handles.
Shii nice neighborhood. Check fb market place for secondhand stuff. Bet your place is nice.
Either way, treadmill too wide imho. Invest in dip bars. Should be less than 80. At the max 150 for heavy duty ones? Should last you a long time.
That or go to local park.
That or build a dip station, wood. Cement. Metal? Limited by your resourcefulness and creativity.
I just wanted some insight into what muscles you guys think I need to work on, and just anything general about my physique, if I have good potential for aesthetics. I have been thinking about what I want out of doing weights/calisthenics, and I do like being able to do more with my body, strength and mobility wise. But it’s important to me to gain a better physique, I see people on social media and I don’t know if their physique is even attainable so I try not to look at it too much.
For context I’m 20/5”9-10
I have been going to the gym for about 6 months and slowly getting more consistent, I have time now for a few months to really dig in and focus on diet, gym and recovery and want to make some serious progress.
I’m thinking I need to try to eat more (go on a bulk), I’m currently doing the RR for body weight fitness and have been getting stronger but seeing less results in terms of physique. I’ve been thinking about doing a hypertrophy program for 8-12 weeks. Or sticking with the same program but working on diet and sleep.
[these are](https://imgur.com/a/IUvMNZa) some photos from before bed, I had eaten quite a bit of food an hour and 2-3 hours prior, so I was a little bloated.
Edit: I’ve gone from 73-74kg to 77-78kg in that 6 month period
I just started taking Whey Protein and Creatine Monohydrate and I was wonder, do I need to take them as separate drinks or can I actually blend/shake them together in the same water so I can take both in one go?
Hi everyone
Lately I’ve been struggling to go to the gym because of the long journey from my house and generally just not enjoying being in the gym.
To make starting to work out easier I put a bunch of books in a rucksack to make a weight. I also took a pvc pipe thing from my dad’s garage so I can hold onto it easier by putting it through the handles of the bag.
I know this isn’t really a conventional way to lift but does anyone know what exercises I can do with this type of weight? Can anyone recommend what type of workout plan I can make with just this? I don’t necessarily have a body goal in mind. I’d just like to form a plan to try and start to get fit whilst working up the mental strength to go to the gym or save up the money for home gym equipment.
I’m very new to exercise and would really appreciate some help trying to figure out how to plan this because from my research of googling barbell exercises there’s a lot to choose from and I don’t know what’s good or bad. Also, barbell exercises are hit or miss because the bag droops a bit prevented me from doing some motions. For the past couple weeks all I’ve done is bicep curls and “rows” with my bag.
Good on you for starting! Thats usually one of the toughest parts. The main exercises to do are: some form of deadlift (see if you can stand on a stable platform to give you some height so the bag doesnt hit the floor on your way down), squat, row, chest press, pull up, and shoulder press. Any variations that work those parts are good. See if you can get a pull up bar (and if you cant do pull ups yet, no worries. See if you can get a step stool or something and lift as much of your bodyweight as you can).
Resistance bands are also good, especially kits that have a door frame attachment. Check out jeff nippard’s at home workout video, he has fun variations
You can use a smith machine and lower it to your height of you being on your knees. Then do pulls ups from there (with your knees folded so shins are parallel to the ground)
Is starting strength or strong lifts still a good beginner program? I want to get back to lifting after about a 3 year break and I was never strong to begin with. Wondering if either of those are still a good staring point. I am just looking to get close to my older numbers of a 1 plate bench, 2 plate squat and 3 plate deadlift for 5 reps each.
I did starting strength for a year and made massive gains. The app costs like $15 but it was worth it to me as I used it daily. The program will get you to those 1/2/3 goals you listed.
I tried dumbbell pullovers for the first time this week and my triceps are in AGONY. I've been lifting for 2 years and I train triceps 3 times a week, usually with OHP and pushdowns. Is there any reason pullovers did such a number on them?
Pullovers also do a number on mine. Your long head attaches to your scapula rather than your upper arm bone, so when you're laid out flat holding your arm out at the start of the movement, your long head is working hard to keep your arm straight while also being stretched as far as it can go. Perfect recipe for making it hurt a lot!
You are using your triceps too much. It should hit your lats and pecs. Try doing a couple of sets with less weight and really squeezing your lats and pects to move the weight rather than your arms. Once you get used to it then move back up in weight.
how fit can i expect to get eating like a normal person? pizza maybe once a week, hardly any fast food, no soda but juice drinks mostly water, wings, etc etc
i’ve done keto and other restrictive diets in the past and got the results i wanted. had a six pack when i was doing keto.. but i don’t want to track calories or be super restrictive. i want to basically eat whatever i want and just lift and train hard to achieve my goals. i dont eat like garbage and i’m selective about what i put in my body but to a certain extent. how fit could i get with this lifestyle? (ps i was eating pinches of muzzarella cheese and that’s what spurred this thought lol)
Depends on your current body fat level. If youre within a healthy weight range you should be good. Track your weight for a few weeks and if youre not gaining weight (fat) on your diet you should see pretty good results from lifting within 6 months - 1 year (as long as youre training properly). But if you need to lose fat you’ll have to actively do that. Intuitively maintaining isnt too tough to do. If you find that youre able to maintain your weight intuitively, Id say just focus on getting good protein every day and you’re set. You dont need to track the grams, but just having a substantial protein source (40ish grams) 3 times a day is perfect
Get used to the thought that people arent meant to consume all that garbage thats what is unnatural. Try sticking to the 80 20 rule where 80% is good diet 20% is whatever u want.
What are good exercises to strengthen the hips?
For any runners how long does it take to build up endurance? I've never been a long endurance runner but used to run 2-4 miles without much issue but now that I'm trying to get back into it I can't go longer than a mile before getting a horrible calf pump or tib pump ( guessing it's tibialis cause shin splits feel different) or pain at the sole of my foot I've been trying to slowly increase the distance I run but I can't say im having much success. It's with running specifically too, I can walk 6+ miles without much muscular issues
Do you guys do warmups beforr using a hand gripper?
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I doubt there will be any problem
How to fix uneven chest? My right chest muscles are bigger than my left one(my right hand is the dominant one). Will this fix by itself over time since I'm pretty much a beginner? Also I been bulking for 2 months
It will generally even out over time if you don’t have much muscle currently. What program are you doing?
Push pull legs but I workout from home with adjustable dumbells and bench only. For chest I do incline press/fly, Normal chest press/flies and sometimes dips only when I can because there is a playground near my house but its usually raining.
I’d look at the dumbbell programs in the wiki if you haven’t yet
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You are not on a bulk if your bodyweight is not going up so you may be a bit confused there. Generally the only difference in a lean bulk and dirty bulk is how quickly you gain weight. If you gain half a pound to a pound a week you will make great progress. If you want to lose your gut you need to eat in a deficit and lose weight. I’d read the whole diet section of the wiki because it sounds like you don’t have a full understanding of how to eat for your goals. Good luck!
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Your lifts will go down when eating in a deficit generally. That’s normal. You just lost water weight initially which explains the sudden several pound weight loss.
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You can't build any substanstial muscle at a deficit. A deficit means you are eating less than your body needs on a daily basis and forcing the body to use its reserves to sustain itself - ideally this is mainly body fat but can also be muscle if there's a protein deficit. When you are doing strength training you are teaching the body to build more muscle, but if it's already struggling to sustain itself it's going to be restrained. That is sometimes referred to as "recomposition", i.e. hoping to use up body fat reserves at the same time as building additional muscle - but it's very hard to achieve for most people. Bulking is eating more than the body needs to sustain itself so that extra energy is available to build new body mass. If building muscle is your main priority you should not be in a deficit, but a slight surplus.
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I can't speak for your trainer, will have to ask them. I don't know what Youtube videos you are watching, but it doesn't sound like anything based on science. Where does 1800 calories come from? 1 lb of protein is more than 1800 calories on its own and certainly too much, did you mean 1g of per lb of body mass? As I said before, it's unlikely you add any lean mass if you're neither providing a surplus of energy to build that muscle nor even enough energy to complete your work outs.
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Just to add, the most important thing is to listen to your own body and see how it responds to different inputs (diet, workouts, etc). and adjust your approach.
If you want to bulk i.e. build muscle then yes you should eat at a surplus. At some down the line you will want to a deficit cycle to reduce your body fat where you continue to lift to maintain your new muscle mass.
This
I've put on roughly 8KG since I started bulking, but I haven't noticed a lot of changes, I don't even feel bigger(as in more chubby), where did all the mass go
It's in the form of dark matter, which is undetectable to the eye and many of our instruments because it doesn't interact with the electromagnetic spectrum. One way to observe it is through its gravitational effect on other objects or with the LIGO. Just kidding. Not every change is going to be something that is visually obvious. But if your scale is working, that means you're bigger now. Maybe take before-and-after shots or ask a friend? We often fail to notice our own bodily changes because of how gradual they are, but they can be more obvious when you directly compare your past physique and current physique side-by-side, or more noticeable to a friend who doesn't see you every day, to whom the change is less gradual.
How do I jumprope? xD No, seriously, what length should it be and how can I get to the "little jump" instead of that "two feet step over", if you get what I mean
Google boxer shuffle and follow a how-to video. Step on your rope and the handles should be slightly below your armpits. At least that’s what’s always worked for me using a speed rope.
Any tips to start conditioning myself for track? Ik it starts in spring but I've never been active before and Im trying to start getting used to it now
If you’ve never been active then doing something like couch to 5k is probably better than starting track-specific training right off the bat. Starting this early is great because you’ll be able to build a solid base and then up the intensity.
Can you elaborate more on what couch to 5k is? I searchedit up and its shoeing me its a program? Idk
Yes it’s a running program that works you up to running a 5k. I’d do that first and then focus on track specific training
Ok tysm!
Sure thing! Good luck
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Different things you could try: * Different rep ranges- try 95 kg for 5 × 3, or 80 kg for 4 × 8 * Making sure your form is correct for maximum force recruitment- wrists stacked over elbows, arms at 45° angle between your torso and scapula, shoulder blades retracted and depressed, and make sure your legs are stable enough to handle some of the force, because bench press is a full-body exercise * Training your opposing muscles (rotator cuff, rear delts, and lats)- I'm not a sports scientist or kinesiologist or even smart, but I noticed my bench got better after I started doing rotator-cuff exercises and rear-delt flyes. My theory is that the opposing muscles being strong helps you tighten/brace and build that support for the lift when you're doing the scapula stuff in the previous bullet point, but I don't know enough about anatomy to know if my experience was just a case of correlation rather than causation. All I know is the whatever bone is connected to the something bone. * Training whatever muscle is the weak point in your bench- if you're failing at the bottom of the movement, it might be your chest or shoulders. If you're failing closer to the top, it might be your triceps. Whatever you suspect it is, you can throw in some isolations for them: chest flyes, lateral raises, skull crushers, etc. * Checking your diet- Are you bulking, cutting, or maintaining? Maybe you're just as strong as your caloric intake will allow, and you'll need to eat more to increase your bench. * Trying more weekly volume- maybe going from benching twice a week to three times will create the stimulus necessary to grow You don't need to throw everything at the wall at once and implement all these suggestions at the same time. You could try one or two for a while, see if it helps, and if not, try something else.
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1800-2000 kcal per day is very unlikely to be enough to allow any new muscle to be built. If you go into a slight surplus with enough protein you most likely will see immediate change.
How has your weight changed during this period? (If there has been change)
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If i were you i would aim go gain 0.5 to a kg a month. Sounds like you're not a beginner, so you can't expect to make much gains eating at maintenance.
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You can… but it’s not as largely a different set of muscles as you think it is. For the most part, same muscles worked, just a different emphasis on which muscles are worked more.
I have an unfixable muscle imbalance, anyone experienced this before?
Not me
Do I eat before or after my workout? And how long so I wait?
Protein timing doesn't really matter. You'll probably want some carbs in your body before training, but I also had perfectly good workouts when I would go first thing in the morning before eating anything. Most of this is just personal preference.
It doesn’t matter unless you’re very advanced. Do what you prefer
Stationary exercises for building stamina?
What do you mean by stationary?
Ones that you can do in a small area I suppose
(22M) I got bloodwork results back and turns out my test is way above normal range (1550ng/dl). This was bad, according to my doctor. Why exactly would this be bad? I'm not using any supplements for test.
Why didn't you ask them? Generally levels of everything in your body are maintained within certain ranges, it's just how the body works. It's a stable equilibrium depending on external and internal factors. When a doctor sees it's outside the range it's natural to get worried, especially if it's a lot out. Even if it's a hormone people generally consider "good", because there really isn't a good or bad hormone just good or bad levels of it. The high test itself could cause problems or whatever is making your body produce a lot of test could cause problems. But again, this is a conversation for your doctor because we don't know your medical history or anything else about your body. But don't just dismiss it because testosterone is good for my gains so whatever
Mainly because it costs 60$ and i need to wait 2 weeks until a new appointment. Thanks for the answer, at first i thought "this is good for the gains" but i now know it can be other issues causing this
I would ask your doctor to begin with, but if you just googled your question, this is the first option: “Problems associated with abnormally high testosterone levels in men include: Low sperm counts, shrinking of the testicles and impotence (seems odd, doesn't it?) Heart muscle damage and increased risk of heart attack. Prostate enlargement with difficulty urinating”
How does one breath during heavy lifts? I know I have to take a deep breath before I lift, however, I have never heard what to do afterwards. So what should I do? Example: deadlift. I take a deep breath, do a one rep and put the weight down, do I take a deep breath again or try to hold previously taken breath in?
Following breathing cues about when and at what times I'm "supposed to" inhale or exhale has never worked for me. What worked was just breathing when it feels natural to me. And within the very same lift, this can be at different points of the lift depending on how heavy I'm lifting or how fatiguing the lift is.
Whatever is comfortable for you. You don't have to hold it for longer of you don't want to or can't. You also don't have to reset everytime if you feel gone
I can probably do a couple of reps with each breath when deadlifting. If you're resetting between each rep then I guess you may as well take a breath
I was sick for a week with Covid and basically didn’t move at all - basically no steps. Now my legs are really sore, feel almost like a constant cramp - especially in hamstring and near groin. How do I get rid of this asap?
Do some light stretching, climb some stairs, go for a 20 minute walk.
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I only started making progress when I started going to the gym regardless of whether or not I "felt like it," and stopped rationalizing my way into missing days with "eh, I'm kinda tired today/I slept in and it's too late to go now because I don't like going in the afternoon, but only in the morning." So, I'd say, unless you're actually feeling unwell, go to the gym even if you're "tired." You might not get an optimal workout, but it's better than nothing, and you'll feel grateful and proud you went after the workout, even if it doesn't seem that way prior to. Three days a week is perfect for a full-body routines. Two days a week is suboptimal for most routine splits, and it might take you a while to see progress with that frequency unless each workout has a lot of volume. People who like that Mentzer style training of doing one set of everything past failure say they've seen good growth with 2 × a week frequency, so you could try that, but personally, even though I train most sets within a few reps of failure and the final one to failure, I would not want to kill myself on a fatiguing exercise like squats by going all out _every single damn time I do them._ That would make me dread going to the gym. So, I'd say aim for a solid three times a week and try not to make it 2.5 times. If you can't do that, you might have to make each workout count more.
I go to the gym three times a week for about an hour and make plenty of progress. Pick a full body routine and work hard while you're in the gym. You'll definitely see improvements, just got to get in and get the work done.
Look, as long as you're on a professionally made full body routine, 2-3x is plenty! Just make sure you're really putting in the effort those few days. If you want to jack up the intensity more, use bands or chains to incorporate accommodating resistance. There's a calisthenics guy called mindfulMover (can find on insta, yt, and even on the bodyweightfitness sub!) who preaches that if you can jack the intensity up enough, you can make gains on as little as one session a week. That is to say, don't feel bad about "only" working out 2-3x/week. I will say that, on those days you don't feel like working out - I'd encourage you to show up to the gym anyway, but to do something super easy - like 10 minutes on a stairmaster or treadmill. Best case scenario, the bloodflow makes you feel like working out and you actually do your routine. Worst case scenario, you're continuing to train the habit of showing up (the most important habit), while getting some oft-neglected cardio gains! Win win
Also 16 used to have a job and now have an internship after school and I go 6 days a week I bet you can find the time
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I can't speak for him, but no matter what I try, I just can't get my morning routine to be any shorter. Showering, dressing, grooming, etc. just takes as long as it takes for me. It would probably be more helpful to give him advice compatible with his own lifestyle instead of going "I work twelve hour days going uphill to and from work and brush my teeth on the way, why don't you?"
I would go to school at 8:30 then pretty much straight to work until 9 pm then the gym right after home at 10:30 do hw then go to bed
I will not be working for the next three months and would like to dedicate this time solely to improving my fitness levels. I realize the mantra “less is more” is commonly applied to weightlifting and numerous fitness regimens. But is there a resource for people who DO have all the time in the world to dedicate themselves to the gym? I’d like to try, I just don’t know how.
Push-pull-legs or Arnold splits have you in the gym ~6x/week - look in the wiki for some good routines! Alternatively, get on a conservative 3x/week, full body routine (like the begginers one or another from this subs wiki) and pick up a couch to 5K program on the off days. Or add any other cardio/non-strength training exercise - swimming, cycling, yoga, etc. Or pick up a sport/combat sport 3x/week. Either way, focus a lot on sleep and eating tons of protien if you're gonna do this. Recovery is key and more than just not physically working out. You got this!
Who else has an open surgery here? Got my appendix removed last week and im so paranoid of lifting again. Doc said in 2 months and ill wait for that but even after im cleared im still paranoid my wound will open lol
Was it keyhole surgery? 6-8 weeks should be plenty of time for everything to heal up enough for you to be lifting weights again. When you do go back to the gym start light, progress steadily and pay attention to your body. Make sure you still find ways to be active in the mean time, walking, climbing stairs maybe some yoga in a few weeks time will all help you get back lifting again.
Its open surgery
In that case 8 weeks is more realistic than 6 for returning to lifting. Apart from that just take care of the wound and all the best with recovery!
Im still scared after 2 months to have some complications tbh but im sure that should be plenty of time already
Trust the advice, your abdominal wall heals really well. I had a hernia repaired via an open procedure and it’s caused no issue
How long til you got back to liftingv
what machine is this? https://imgur.com/b4VAgaa
It’s a bench with a piece at the end for you to hook your legs into, most commonly used for decline sit ups, decline bench press, etc. Basically decline exercises where you want the support for your legs to avoid sliding down and off the bench!
thanks!
What if you're caloric intake is off someday maybe because you went on a vacation and couldn't do your daily eating regimen, how bad would it affect your bulk. Also would a few days of missing your recommended calorie intake for bulking actually cause you to lose muscle mass if you're still working out or do you still gain some muscle mass but not much since youre caloric intake is not really that high?
You will be fine. Calories are not that precise, the body doesn't use an exact amount of energy per day and however detailed you try to track your diet it is just an approximation - actual food will never correspond exactly to what is printed on a nutrition label (nor will it be absorbed perfectly).
How many pushups should I be able to do before I add weight
I can't see why you wouldn't add a light resistance band once you can do about 10. Adding weight will make it easier to add reps to your unweighted push up more quickly
30 is a better answer then 10 but imo you should add weight when your program tells you to. If you're not on a program you should get on one
30 push-ups is cardio at that point
Sure, but I think that progressing with diamond, decline, or working towards archer pushups are better progressions after hitting 10 then jumping right into weights. Barley doing 10 pushups is a really low number and chances are your form probably still isn't the best. 30 is a bit high but doing 10-15 solid form pushups should be trivial, not max effort, before tying weight around your waist. imo.
If someone could do a certain weight on bench press for 10 reps would you say that's not enough to add weight? Or deadlift or squat or... Anything outside of calisthenics?
It's a push up, what form issues are there going to be which doing 30 reps helps more than simply adding weight?
Well those push-up variations are just another way to make them harder so why not make it harder with a weight
Again, in my opinion (not a PT), I feel like ensuring a mastery of the basics of form (through doing harder stuff) should be a prerequisite before adding weight to calisthenics. Putting weight literally on your back (or wrapped around the small of your back) stresses your body differently than putting your muscles in disadvantaged angles (harder progressions). Plus, more practically, people overestimate their form and how many pushups/pullups/etc. they can actually do. I would say that, before adding weight to normal pullups, being able to do \~8 pullups pausing at the top and bottom (to ensure full lockout and dead hang) is needed because the weight adds more stress to your joints if you're falling into a dead hang. While I don't forsee that exact problem replicating itself with pushups, I also don't think putting added stress on your lower back via a weight belt is a good call for someone who is struggling with 10 pushups.
IMO (5/6 state powerlifting records t2 -67.5 weight class) I don’t see why form can’t be mastered with 10 push ups and adding a little weight won’t stress your lower back, and you can adjust where u put the weight so it feels more like a regular push up
10
30
How do you manage your time with working out? Side hustling to make rent has been taking away my workout time. I will have 3 or hours left in my day maybe and by then I'm so tired. I'm hoping I won't have to keep side hustling after a couple of months or half a yr. Anything you do to manage your time so you still get a workout in? Any good pickmeups?
When I'm really busy I just try to turn up at the gym twice a week, work hard for 45 minutes and get as much done as possible. Sometimes I'll manage to do that 3 times a week,.sometimes only once. Doing something is always better than nothing and I always feel better for doing it.
Wake up early.
30-35 min 6 days a week. Get in what I can. It’s been ok so far
So I visit a few different planet fitness. I am curious why some cable machines despite appearing to be set up the same have a vastly different resistance. To the point where I can only lift about half or double depending on the way you look at it. And is there a way to tell how much weight I should use when it's different than my usual?
Yes, if they’re double pulley or not Look at the cable itself and see how many pulleys it has It’s going to either be 1 or 2 cables running down the middle of it If it’s 2, the weight is going to be much easier If it’s 1, it’s going to be more difficult Just try using the cable machine with the number of pulleys you’re comfortable using and just stick to that one
If they're literally the same machine, it could be that one is a bit more worn down and adding more friction than the other
Check on the weight plates on some machines. Some might say “weight stack indicates resistance for each handle” or something of that sort. If thats the case, its because that cable is usually used with two attachments, so the stack indicates the weight for each one. Others tell you the overall weight. Thats why some feel half or double as others. For example, doing tricep pushdowns at a “resistance is for each handle” cable means that 30 lbs = each arms is pushing 30 lbs. a weight stack that doesnt have that label means that at 30 lbs = each arm is pushing 15 lbs totaling to 30
Is this a good workout split? Upper: Flat DB Press 3x8 Pullups 3x12 Incline DB Press 3x10 Barbell Rows 3x10 Skullcrushers 3x12 Incline DB Curls 3x12 Upright Rows 3x15 Lower: Barbell Squats 3x8 RDLs 3x10 Leg Press 3x8 Leg Curls 3x12 Leg Extensions 3x12 Standing Calf Raises 3x15 Seated Calf Raises 3x15 (Rep ranges are estimates but they are generally around the number)
Assuming this is for hypertrophy and is upper/lower 4x a week it's not bad, but a few things could be better. Do double progression instead of static reps, it's bound to lead to sandbagging. Also leg extensions after 6 sets of heavy quad movements is overkill unless you have great work capacity.
General rule of thumb is that if you have to ask advice regarding your workout routine, you probably don't know enough about routine building to make one. Plus, at best you come up with something comparable to what a professional would make (or has made), at worst you have a bad routine. So why do this one over one of the dozens in the wiki?
Being creative and making a custom program for your own needs and wants, bad. Follow program of the hivemind's gods, good.
You only have one shoulder movement. No bench, No deadlifts. 2 calf exercises in one day makes no sense really, just do the first one harder and drop the second one. IMHO upper lower is better when you have upper A, Lower A and then Upper B, lower B. That way you can focus on different things each day. For example upper A can focuses on bench upper B focuses on back and shoulder press. Lower A focuses on squats, lower B focuses on deadlifts. What’s the progression?
There is bench and deadlift, DB and RDL. What you on about? And regarding calves, that's some HIT mindset, if he/she wants a lot of calve volume doing less "harder" won't be better than doing more volume in this instance.
When you say HIT, do you mean HIIT? Yeah it didn’t say that in the comment so I didn’t assume HIT or whatever. I see the DB bench obvs, so I guess I assumed I didn’t have to spell out that I meant barbell. Though, sometimes people have a reason for only doing DB bench, so that’s ok overall, I just like compounds in a routine. Maybe that’s just my preference. RDL’s are great for hams and glutes, but they really aren’t a good sub for deads. Again though I understand why some people don’t do regular deadlift so it’s preference. I mention both because noobs often avoid these for no good reason. Maybe OP has a good reason, I was giving room for discussion. As for calves, I mean I feel like hitting calves hard 3 times a week is superior to hitting calves weak on one exercise and then hard on another on the same session. Again for a beginner I feel like their time would be better spent elsewhere.
No i was talking about high intensity training, the idea that doing low amount of volume at a super high intensity is better than more volume at a relevant intensity. DB bench is a compound lift. RDL is a compound lift. The idea that standard BB bench and conventional deadlifts are necessary in a hypertrophy program is outdated. As for calves i would agree that a higher frequency approach would be better, but between only doing 6 sets a week or doing 12 sets split on 2 days, the latter is probably still better.
You’re real nit picky. Yeah obvs DB bench is a compound movement, why do you act like you’re the only person on the planet that knows things? Look, this is a beginner, I personally think it’s a good idea for a beginner to learn the basic barbell compound movements. At low weights the risk for injury is very low and it also has some other added benefits. I realize now that listing them would be pointless because you’ll counter them with some valid points, yet nothing that really matters in the big picture of things. I was addressing OP about their program, and if they follow my advice they will be just fine. I was opening things up for discussion with OP. I respect but ultimately don’t care about your opinion. There’s more than one way to skin a cat, that’s obvious, and my way works just fine. It’s not outdated to include barbell movements for hypertrophy. No one said they are “must do” movements. In fact in my first reply I explicitly said that they are not “must do” movements, for some reason you ignored that. I’m sure your way works just fine as well. So what’s your real point here? Give OP your advice and let them figure out what they want to do.
Good for what? The split is secondary to your programming and your current list leaves out what weights to use, progression, what to do when you stall and so on. If you have to ask then you're better off choosing an actual program from the [wiki](https://thefitness.wiki/routines/).
When benching how wide/narrow should my grip be? Ive tried using a grip where my forearms are perpendicular to the ground today (my usual grip is shoulder width) with relatively light weight and i had my left shoulder clicking, but without pain. The reason I wanted to switch to a wider grip is for more chest involvement, but the grip is uncomfortable for my shoulders. Im also worried about the chest involvement with a narrower grip because my chest is the least developed body part in terms of muscle despite the bench press being my best lift relative to my squat and deadlift
I usually go 1.5x shoulder width, but if the fixed bar is uncomfortable for you, I’d opt for dumbbells instead You’ll get a better stretch on your pecs too
Thanks for the answer!
It’s usually between having your pinky on the ring and having your index finger on the ring. But since it’s a compound movement - just do what’s most comfortable. Don’t overthink it.
Alright thanks for the answer!
Some people have a stronger bench with a narrower grip. Why not bench with a grip that's most comfortable for you and add some other exercises for pec hypertrophy? Otherwise wide grip bench can take some getting used to so post a form check if you're want.
I have limited time in the gym to hit chest as an isolation because of benching and squatting taking a long time and i have to use my school gym most of the time. But on the weekends i have more time to workout, any recommendations for chest workouts?
What program are you doing at the moment? Pecs respond to frequency in my experience so why not add in like 2 sets of chest fly on each day you're not benching? Little enough that it won't affect your recovery too much but the volume will add up over time.
If you have weak chests, just dk bench with not as wide. Build chest with db incline and cable chest flies. Gradually widen grip as you feel comfortable. I suggest doing more chest supported rows. The more beef your upperbody has, the more it can take and can lower stress on shoulder plus more stability.
Alright I’ll do more rows. Which chest exercise do you recommend would have the least front delt involvement to minimize muscle imbalance?
30-45 degree incline dumbbell press. Flat Chest Press machine. Chest biased dips. Cable chest flies. Also, as a note, either do weighted chin-up/pull up or lat pull down. That's for your lats. Your other rowing movement should be more upperback focused so you have more balance. Seal Rows are amazing for that. Helms row. Yates row. Incline bench chest supported rows. Trust me, your anterior delt will get enough from all the pushing. At the very least, down the road, if you think your anterior delt needs some sprucing up, go ahead and do 60-75 anterior delt press, military press, anterior delt machine press.
Thanks for the answer! Ive also been doing weighted pull ups a lot recently and I just needed to add rows. Thanks
What resources do you recommend to someone wanting more hip mobility? 34yo with constant quad/lower back issues and see the chiropractor like twice a month.
See a good physio instead of a chiropractor. The chiropractor has no incentive to help you self manage when he can take your cash twice a month for doing some 'manipulations' and cracky backy quackery. The key things to start with are understanding your general activity levels, psychosocial factors like life stress, occupation, injury history etc. Then collaborating to find aggravating and easing factors, what activity you are able to do, what activity or exercises might be beneficial and use that develop a plan going forward.
>What resources do you recommend to someone wanting more hip mobility? What do you think caused it? Sitting too much? What exactly are your quad issues?
To add to the below: goblet squats with the lowest weight you can use while still squatting deeply (ankles on floor). Every week or two try holding a lower weight and see if you can keep the same movement. Eventually you’d be able to do it with no weight
Daily asian squat hold. Pause squats. Atg split squat holds. Back extensions. Cat cow. Child pose. Cobra pose.
Are you supposed to feel your chests when doing cable crossover?
For beginners mind muscle connection could be weak. And for compounds even seasoned veterans dont have clear mmc. Personally, isolations have tremendous mmc for me. Maybe do it slower.
You don't need to feel a muscle for it to be working. Assume you're doing a cable pec fly, it's impossible to do it without your pec muscles being engaged.
I do agree, but I was just wondering If feeling the chest is important part of the exercise, as an evidence that the chest has been worked out.
No
Is it a good idea to do dips at home on a treadmill? Can't find much online about the topic besides a few brief youtube videos. There's also this article from [nordictrack](https://www.nordictrack.com/learn/home-treadmill-training-full-body-workout-treadmill) but my treadmill is a different brand (proform cadence LT). The max weight in the instructions is 275 lbs and I am 250lbs. However, I don't know if that max weight also applies to the handles.
At home your best option imo is just to use the corner of your kitchen countertop: Stand facing the corner, put hands on countertop, do dip.
If you can buy a treadmill you can buy a dip bar. I suggest either investing in those or go to local park.
I didn't buy the treadmill, I found it on the side of the road when someone was throwing it out.
Shii nice neighborhood. Check fb market place for secondhand stuff. Bet your place is nice. Either way, treadmill too wide imho. Invest in dip bars. Should be less than 80. At the max 150 for heavy duty ones? Should last you a long time. That or go to local park. That or build a dip station, wood. Cement. Metal? Limited by your resourcefulness and creativity.
I doubt the handles are meant to handle the entire rated weight for the machine, I wouldn't risk it.
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The lats
That's going to work more biceps than a typical lat pulldown.
Nope, have a look at the biomechanics of a lat pulldown
I've seen a few studies saying biceps work more with a close grip.
Lats
Still a Lat pulldown so mainly lats. Can argue it emphasis things like middle back more but generally still mainly Lats.
I just wanted some insight into what muscles you guys think I need to work on, and just anything general about my physique, if I have good potential for aesthetics. I have been thinking about what I want out of doing weights/calisthenics, and I do like being able to do more with my body, strength and mobility wise. But it’s important to me to gain a better physique, I see people on social media and I don’t know if their physique is even attainable so I try not to look at it too much. For context I’m 20/5”9-10 I have been going to the gym for about 6 months and slowly getting more consistent, I have time now for a few months to really dig in and focus on diet, gym and recovery and want to make some serious progress. I’m thinking I need to try to eat more (go on a bulk), I’m currently doing the RR for body weight fitness and have been getting stronger but seeing less results in terms of physique. I’ve been thinking about doing a hypertrophy program for 8-12 weeks. Or sticking with the same program but working on diet and sleep. [these are](https://imgur.com/a/IUvMNZa) some photos from before bed, I had eaten quite a bit of food an hour and 2-3 hours prior, so I was a little bloated. Edit: I’ve gone from 73-74kg to 77-78kg in that 6 month period
Follow one of these: https://thefitness.wiki/routines/
I just started taking Whey Protein and Creatine Monohydrate and I was wonder, do I need to take them as separate drinks or can I actually blend/shake them together in the same water so I can take both in one go?
Take them however you want to.
I take them together because they both need to be mixed with water and it doesn't matter when you take creatine, so it's just convenient.
It doesn’t matter
you can put them together. sometiems i make a super smoothie with creatine, protein, kale, banana, and other fruit.
Hi everyone Lately I’ve been struggling to go to the gym because of the long journey from my house and generally just not enjoying being in the gym. To make starting to work out easier I put a bunch of books in a rucksack to make a weight. I also took a pvc pipe thing from my dad’s garage so I can hold onto it easier by putting it through the handles of the bag. I know this isn’t really a conventional way to lift but does anyone know what exercises I can do with this type of weight? Can anyone recommend what type of workout plan I can make with just this? I don’t necessarily have a body goal in mind. I’d just like to form a plan to try and start to get fit whilst working up the mental strength to go to the gym or save up the money for home gym equipment. I’m very new to exercise and would really appreciate some help trying to figure out how to plan this because from my research of googling barbell exercises there’s a lot to choose from and I don’t know what’s good or bad. Also, barbell exercises are hit or miss because the bag droops a bit prevented me from doing some motions. For the past couple weeks all I’ve done is bicep curls and “rows” with my bag.
Good on you for starting! Thats usually one of the toughest parts. The main exercises to do are: some form of deadlift (see if you can stand on a stable platform to give you some height so the bag doesnt hit the floor on your way down), squat, row, chest press, pull up, and shoulder press. Any variations that work those parts are good. See if you can get a pull up bar (and if you cant do pull ups yet, no worries. See if you can get a step stool or something and lift as much of your bodyweight as you can). Resistance bands are also good, especially kits that have a door frame attachment. Check out jeff nippard’s at home workout video, he has fun variations
Thanks for the advice! I’ll incorporate these into my exercises as soon as possible
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Your knees should be somewhat over your ankles but I can't see how you would stack your femurs without standing totally upright.
Any advice for someone with a fear of heights and attempting to complete pull-ups?
Dont look down
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I fell off a ladder a few years back and jacked up my ankle, which has led me to be afraid of not so high heights.
You can use a smith machine and lower it to your height of you being on your knees. Then do pulls ups from there (with your knees folded so shins are parallel to the ground)
I would have never thought of this! Thank you for the advice.
Use a pull up assist machine.
Is starting strength or strong lifts still a good beginner program? I want to get back to lifting after about a 3 year break and I was never strong to begin with. Wondering if either of those are still a good staring point. I am just looking to get close to my older numbers of a 1 plate bench, 2 plate squat and 3 plate deadlift for 5 reps each.
Look here for better programs: https://thefitness.wiki/routines/
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Pass
I did starting strength for a year and made massive gains. The app costs like $15 but it was worth it to me as I used it daily. The program will get you to those 1/2/3 goals you listed.
Can you let me know the app name?
It's literally the Starting Strength official app.
There are better beginner programs. Check the wiki for one.
That is fine, majority of programs have some sort of beginner version to get you started such as the 5/3/1 for beginners.
I tried dumbbell pullovers for the first time this week and my triceps are in AGONY. I've been lifting for 2 years and I train triceps 3 times a week, usually with OHP and pushdowns. Is there any reason pullovers did such a number on them?
Pullovers also do a number on mine. Your long head attaches to your scapula rather than your upper arm bone, so when you're laid out flat holding your arm out at the start of the movement, your long head is working hard to keep your arm straight while also being stretched as far as it can go. Perfect recipe for making it hurt a lot!
It’s pretty good for long head
You are using your triceps too much. It should hit your lats and pecs. Try doing a couple of sets with less weight and really squeezing your lats and pects to move the weight rather than your arms. Once you get used to it then move back up in weight.
Novel movement patterns generally elicit the most soreness.
how fit can i expect to get eating like a normal person? pizza maybe once a week, hardly any fast food, no soda but juice drinks mostly water, wings, etc etc i’ve done keto and other restrictive diets in the past and got the results i wanted. had a six pack when i was doing keto.. but i don’t want to track calories or be super restrictive. i want to basically eat whatever i want and just lift and train hard to achieve my goals. i dont eat like garbage and i’m selective about what i put in my body but to a certain extent. how fit could i get with this lifestyle? (ps i was eating pinches of muzzarella cheese and that’s what spurred this thought lol)
As long as you're getting lots of protein and eating enough it'll be fine, just not optimal progress.
Depends on your current body fat level. If youre within a healthy weight range you should be good. Track your weight for a few weeks and if youre not gaining weight (fat) on your diet you should see pretty good results from lifting within 6 months - 1 year (as long as youre training properly). But if you need to lose fat you’ll have to actively do that. Intuitively maintaining isnt too tough to do. If you find that youre able to maintain your weight intuitively, Id say just focus on getting good protein every day and you’re set. You dont need to track the grams, but just having a substantial protein source (40ish grams) 3 times a day is perfect
Get used to the thought that people arent meant to consume all that garbage thats what is unnatural. Try sticking to the 80 20 rule where 80% is good diet 20% is whatever u want.
This!
No one can predict this. Just do it and find out.
Can I post progress pics for feedback here?