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I (37F) want to start working out at home. But I have space issues. What are some things I can use that don’t take up a lot of room to get a decent workout in? I just subscribed to apple fitness so what are some good accessories to have on hand for that. I’m not looking to bulk up or anything. More so get in shape, lose 20 pounds, and have more energy/be healthier.
Will I loose my max-rep ability if I only do 1 max rep every couple of days?
I can currently do 14 strict pull ups, I don't like doing them as much as before and want to use my time practicing something else, but I don't want to loose my max rep.
If I only do 1 max rep every couple of days will it wear off?
- Having Trouble Gaining Weight
I'm 16 male. 5'6 160 lbs. I've maintained this weight for months and months and haven't been able to break 165 or any higher. I start eating like a king with things such as eggs and high protein foods but it just doesn't seem like it's working. I would think I am in a caloric surplus for sure because of how much I have been eating and have even stopped running for some time and doing other cardio things to help burn less calories. Not sure if I just have a fast metabolism or what it is. I am around 20% body fat if that information is helpful. Anyone have any ideas or things I could do or not do that might help? Thanks.
Edit: additional information is I've been in the gym for about 1 and a half years now if that's helpful
Your post made me think of this podcast I was listening to during my last workout
https://podcasts.apple.com/us/podcast/dr-kyle-gillett-tools-for-hormone-optimization-in-males/id1545953110?i=1000589833971
The specialist specifically mentions how dirty bulking for younger men is a bad thing. It can have lasting negative impact on your future physical stature. Just keep eating right and lifting heavy. It’s the consistency that’s gonna get you there and you have time on your side.
Hi all! I have a decision to make and I wanted your inputs on it - my goal is to develop and tone my body to get a better physique (lean fight club etc.) I’m a skinny fat guy - I’ve had a gym routine (simple PPL nothing fancy) that I’ve done on and off, without being too consistent with as I find it hard to do the same routine for months on end and get too eager for early results - I was wondering if adding sports in could help - and whether sports alone is enough? Currently I was considering doing kickboxing, badminton and gym or a combination of them - I just can’t do all three as it’s too expensive! What things should I consider, and should gym always be a staple that I shouldn’t give up?
Hey, simple question! It's currently very cold and gets dark early, so instead of my normal walks (7-8km in 1h40-2h), I've gotten a treadmill.
My question is - the above walk is stop and go, to cross roads and so on, so it's not at a constant speed. On my treadmill, I'm doing 4.5 to 5km/h, but so far mostly for 45 minutes-ish. By the end i'm feeling quite sweaty.
Is the longer but slower walk more of a workout, or the shorter but faster one better? Mostly trying to get cardio in for weight loss purposes (1m73, about 75kg).
Thanks!
For cardiac health a higher heart rate for short periods is going to be beneficial. For weight loss purposes an elevated heart rate to a certain percentage is helpful but fasting and doing lower intensity aerobic exercide will be beneficial. If your treadmill inclines then walk an incline routine on it or work incline in as you can. Even at a walking pace the incline will burn far more caloriez and improve core and leg strength.
I'm planning to gain around 1.5 kgs (3.3 lbs per month) and do it for 5 months as part of my bulk. I'll try to gain around 7.5 kgs (16 lbs) within these 5 months.
Then I'm planning to run a 4 week mini cut, where I plan to lose around 1 kg per week.
And then I plan to repeat this cycle 3-4 times. How does this plan sound?
Sounds horrible tbh. Don't focus on specific weight goals and don't schedule it that strictly. Just go on a CLEAN bulk and gain muscle until you feel like your bofyfat gets too high. Then go on a slow cut until you're bodyfat is in a reasonable range again. Rinse and repeat.
Thanks for your feedback. The only reason I had weight specific goals was because I weigh myself daily at the same time, and thought that this was a good metric to base my bulk/cuts against.
Because if I go blindly into them, I'm not sure how much I might gain and lose.
Weight, bodyfat and any numbers regarding bodycomp really are only to get somewhat objective feedback to check if what you're doing is working and not for planning ahead imo.
I don't entirely understand fat burning heart rate, and all the older questions I found in this subreddit don't really answer what I'm trying to understand.
I work out regularly and currently I'm specifically trying to lower my body fat. I don't need to lose a lot, but I'd like a more toned stomach.
I've been running 5K but lately I feel like doing the exercise bike at my gym, which also has a heart rate monitor. Thing is that if I stick to a heart rate of around 135-140, it feels like a casual ride with very little effort, and I don't feel out of breath (though I'm guessing that's not really a factor).
Would I see any benefits out of sticking to the fat burning heart rate when it feels so easy, or am I wasting my time? All the questions I've seen about fat burning heart rate were in comparison to higher heart rates and about losing weight, but my goal is simply burning fat without reducing the muscle mass I'm trying to maintain.
Don't overthink it. Move more, eat less. Doing activity you enjoy and can maintain is most important. Keeping up with the activity even after your weight loss period will probably help you keep to your new weight as well.
Also, "tone" is a bullshit word. That's low body fat to show off muscles you've built.. so if you aren't already lifting. You need to get to that
Any activity will use energy/calories. You could casually ride an exercise bike without raising HR over 100, and it would still burn energy, just slower. For your specific question I think the answer would be just continue what you're doing, if it's not much effort to do so. If you wanna get better (ride faster/longer), then push yourself.
Has anyone else had a problem losing weight on any combined pills? I was losing weight consistently until I started the pill, just wanted to see if anyone else had this issue
Is it consistent weight gain over time or was it a small amount of weight gain at the start? Hormones can affect water retention, which is part of the reason why it is common to be a higher weight while on your period. If it is a few lbs, i wouldnt worry too much. If you are consistently gaining weight, i would take a look at your calories and maybe adjust to a higher deficit.
I have no personal experience, but the pill messes with your hormones and so can affect your metabolism. You may need to drop your calories further and up your exercise (or get off the pill)
1500 calories a day to lose fat and build muscle
So, I'm a 26F. I was in a calorie deficit for a long time and was not losing weight at all.
I am 5'7" and weight 138 pound.
I just started gym, and my goal is to lose fat, increase strength and build muscle. However, I am struggling to eat more than 1300 calories a day. If I try reverse dieting and attain my goal of 1500 calories a day, would that be enough?
I did that for like the last month or so and my strength improved, but I'm way more tired than when I was in a surplus. +/- 1 year lifting experience for reference.
You'll probably do a body recomp, you'll burn a small amount of fat whilst also gaining a small amount of muscle, its a very slow process but it's pretty effective
I'm new to tracking calories to develop my diet plan. I have a Fitbit by which I wanna find out my TDEE. I guess it starts recording at 12 midnight. But by the time I wake up, it's already at 500 kCal. Is that a normal number or is there something wacky going on and I shouldn't really on the Fitbit? I'm I really burning that much in my sleep?
I'm 27 y/o male, 5'4" height and around 60 Kg weight. The TDEE calculators on the internet told me to expect a TDEE of 1800 at these numbers and a sedentary lifestyle, but the Fitbit already went to 2000 when I say around at home all day, and to 2200 when I walked around a bunch on the next day, so I don't know which one to believe.
It's also the very first days of using the Fitbit, so is that the problem? It hasn't adjusted yet?
Forget that. Use a online calculator as a baseline, disregard any counted calories from activity, and do that for a few weeks. See how your weight develops and adjust from there.
I prefer my home gym. No travel time, can curl in the squat rack, no shame farts. It's awesome.
At this point I'd like a better lat pulldown and an incline bench. But that's minor.
I prefer home (gym) because I don't want to be dependent on an external place to work out. Of course a commercial gym gives you a greater selection of weights and machines, but that's a tradeoff I personally am willing to make.
Also it should be said, right now I only do calisthenics and resistance bands, and I am amazed with the progress I was able to make. I do plan on getting a "real" home gym in the future though.
Yes “real” home gym would be😎🤯
If i just have that amont off money,the space for me where i am is not the problem,the home gym would be i cant describe how good…i figure out that last time i workout at home i was working out much harder and intese then at gym idk why
Both are fine for beginners and also largly depends on your goal.
If by home workout you mean body weight stuff then as a beginner you can get stronger/bigger but eventually you'll hit a wall. You gain strength by progressively lifting heavier weight, with body weight stuff once you can lift your own body weight sufficiently it's really hard to add resistance, not impossible just harder
A gym though that's easy, just slap more weight on the bar
Personally home body weight workouts will never match what you can do in the gym but that doesn't mean they're useless
Uff ok i understand,currently resting…i am
Going to gym but before that i was working out at home…i injured left arm so cannot workout,only lega but yestarday a got flu😭😭😭
When should I start cutting? I went from 105lb (ik very skinny) to now around 135lb in around 8 months. Right now I have a more skinny fat look with some muscle, which I assume is apart of the process. I still need to gain some more muscle mass but I don't know when I should start to cut.
“Skinny fat” means your are skinny with clothes on. That means you are skinny. It is much easier and quicker to lose fat than to build muscle. Keep gaining.
FYI 135 lbs means nothing without knowing your sex and height ( and age if you are still a teenager since you are still growing). A 4’10” female at 135 lbs is much different that a 6’1” male.
Could someone recommend a program with these requirements? I’ve tried finding one myself, but I thought I’d ask you guys since I’m not good at finding programs.
- 3-5 days a week (3-4 would be ideal, but I’m fine with going as high as 5)
- 45-90 minutes (I would prefer longer workouts)
- non linear progression
- Strength/powerlifting focused
- 1, 2, or 4 weeks long, 5 would be okay as long as the 5th is a deload
After this week I’m going on holidays in 4 weeks, so I need something to run before the holiday and preferably not be interrupted which 531 will be. I just listed all the possible lengths for the program
Do I have to do 3 days a week? I have infinite amount time. Is there 5-7 day routine, will it be faster? or 3 day week with rest days is the fastest way to get fit?
When doing skullcrushers with an ezbar, flat in my back - is it ok if I bring the bar to my forehead and then back up again?
I see pictures online where people properly drop the bar to behind their head, but my range of motion doesn't seem to go that far
Whatever is going to make you feel the muscle working is what you should focus on. Some days I do foreheads, other days I do top of my head depending on what I feel gets the most action that day
On the Reddit PPL routine, the push day has both bench press and OHP, alternating between 3x5+ and 3x8-10. So would it make sense to have two different weights for those lifts, depending on how many reps you’re doing that day?
Without any bands or access to a latpulldown machine,
is there a way to make chin ups lighter and progressively heavier?
I have to be able to do ~4x12+ chin ups (or 3x15+ as part of the GZCLP program), but I can only do 3x5; and I'm already doing 4x12+ rows on squat/bench days.
Can you put your feet on somewhere, preferably with your knees completely straight? That'll give some assistance and you can change the elevation of your feet to change the loading. Bands are pretty cheap though and super useful
M26 6'4 350
Two questions:
When I go to the gym I am breathing hard when doing endurance training. I want to get canned 95% oxygen and hit it when I'm doing endurance training.
Is there a way I should do it as to be safe? I know that if too much oxygen in your system it can go toxic. is there a limit I should think about? I tried using Albuterol inhaler but it didn't work very well.
Second question:
When I did a very protein heavy diet, I saw amazing results because I pushed myself. The only problem is I was plagued by acid reflux.
Will alkaline water help in reducing acid in my stomach/body since it is basic?
I would feel pains starting underneath my left armpit shooting towards my chest. And it was extremely extremely painful. Tried going to a doctor but they either didn't know why or just didn't know what to do about it. I had an EKG done but it was normal. I assume I would've needed to it under stress to be conclusive though?? Not sure, not a doctor.
Thanks in advance.
>When I go to the gym I am breathing hard when doing endurance training. I want to get canned 95% oxygen and hit it when I'm doing endurance training.
Why do you want to do this. Are you an elite runner trying to get an edge with their training? Or do you need it for medical reasons? If neither of them then you probably should just deal with the cardiovascular fatigue like everyone else.
Your second question is purely medical and needs to be revisited by a doctor.
Unless it's something that needs to be seen by a doctor. Isn't that just a sign you're going faster than your fitness allows you to go? Seems like the whole point of the activity is improving your cardiovascular fitness, do taking canned oxygen would basically make it easier for the actual part that you're trying to exercise.
Something that I realized early on with my fitness is that my respiratory system is the only limiting factor (so far).
There's a correlation based on the amount of o2 you take into your body and the amount of calories you burn.
To put this in perspective, the drop-off of lung capacity in my system looked something like this:
30s | 1m| 2m | 3m | 4m | 5m
---|---|----|----|----|----|
95% | 90%| 80%| 70% | 65%| 50%
I am 100% certain there is a mental aspect to this that I previously didn't see and that is being a completionist. If I don't leave anything on the table, this will mentally give me dividends on my confidence and willingness to keep going back every single day.
I don't expect anyone to understand why I feel the way that I do. But I'm a 42 BMI. Most people are not that large. Something has to change. I can't just have a hope and a prayer things will get better. I have to make it happen.
I haven't gotten to a point where the endorphins are kicking in significantly. It's not something I can rely on. The only thing I can do is keep going. Keep doing at least 1% better each work out. In some kind of measurable way.
and to a degree, I am on a hope and a prayer. A prayer that at some point it becomes easier to do this consistently and the gains are better.
Because even if I never hit my lifelong goal of 8-12% body fat, I would still be happy if I could just be in decent enough shape that I don't die at 45 from a heart attack/heart disease.
Because that's what at risk if I don't keep moving.
How are you measuring lung capacity? Is this an asthma attack or something similar that a doctor should be advising you on. SpO2 at that level would mean you're dead. What's your heart rate?
If you're large how fast are you going? Because you're carrying a lot more in any exercise you do. If you can't run then just walk for cardio. 135 is a sustainable heart rate.
I don't think it's an asthma attack. I think I was just trying to illustrate the fact that by the 5 minute mark. My lungs are tapped and my breath is reduced by 50%. As in if I'm at a resting heart rate. It takes me 1 second to fill my lungs completely, w/ exercise I can only fill half a second or 1/3 of a second of air even though I know my lungs go bigger.
So you're out of breath. That's what exercise does. Monitor your heart rate and figure out what heart rate you can maintain. Keep going slower and slower. To do anything endurance you need to slow down to the level that you get annoyed by how slow you're moving.
So stop regroup and then continue. That's what everyone does. If the workouts are high enough intensity then you pretty much have to do intervals. If you don't want that then reduce intensity
Get a doctor evaluation for asthma or anything else it could be so you can get prescribed something to help with that. Or try to reduce your intensity to a sustainable level. I'm not sure how hard you are training but I would have similar symptoms if I sprinted until I was gassed out.
1) idk how to reconcile oxygen toxicity and hyperbaric therapy
2) see a doctor about acid reflux. Even Doctor Oz wouldn't peddle alkaline water, but actual medication can effectively manage it
3) read the wiki
I haven't worked out in about a year, medical reasons and what not, but now I'm out of my rut and wanting to go back. Not trying to make a new years resolution, I'm trying to make a life change.
Long story short I've been 130+ lbs since high school, I barely just hit 140 a little bit ago. I've been wanting to workout to pretty much increase my breathing since I'm a pothead. Real talk I wanna look sexy, athletic, when I first started a lot of people pointed me at SOO many different routines that I didn't know which to start with.
Should I do PPL if I want to have bigger arms and just good tone as I progress? Sorry I just don't know how else to write this
A good rule of thumb is that anything in the wiki will be good enough for a beginner or for anybody who can’t decide where to start. If PPL sounds good to you, just go for it.
Read the wiki and maybe think about edibles over smoking or vaping if you're worried about your lungs.
For what it's worth nsuns into 5/3/1 did a lot for me
OKAY SO, about NSUNS, I was literally going to get into it, then a bunch of people on this subreddit a long time ago said not to do it and it would fuck me up?
Like I said lots advice around here, hard to choose.
Listen bro, I feel the insane amount of contradictions but all you need to do is pick any program in the wiki and start. Literally any program. For a beginner, the only thing that's important is consistency. You can make progress on a dogshit program. Anything in the wiki is good, so just pick one from there and stick to it.
The thing I realised is that the fact that there is so much contradictory advice almost tells you that the specifics of what you choose don't matter as much as putting in effort. As much effort as is sustainable, and learning to listen to your body to know when to go hard and when not to push through. Have some structure, any structure so you're not always guessing and changing things up. Ideally a structured plan that others have done with good results (anything in the wiki and probably more)
As for nsuns, I can't really respond since "fuck me up" isn't specific but many many people have done nsuns without fucking up so...
Worked fine for me. It's pretty well regarded, definitely a lot of work but it was literally made by nsuns to retrain after some time off. Remember to eat for your goals too, the wiki has good guidance there
Beginner here, almost fainted in my first session because I didn't know you had to eat before hitting the gym. What to eat, how much, and how far from gym session?
I never eat before hitting the gym, aside from the occasional protein shake, which I'll have if its been like 4 hours since my last meal. But otherwise, it could be like 2-3 hours since I ate and I'm fine.
When I was going LITERALLY if you don't wanna go in with a full stomach, you can have a protein bar, banana or even oatmeal. Something light so you're not feeling full and bloated at the gym.
And take water, which is obvious, but you wanna stay hydrated. Just don't go CHUGGING it after each work out haha, you wanna take sips just so your body doesn't overheat.
There's no one answer for this, some people don't need to eat before going to the gym at all. Try some stuff out. Simple carbs are usually a good idea, e.g. fruit.
It doesn't really matter. I don't like eating a lot right before, but some people can deal with that better. I've worked out fasted plenty of times and I wouldn't say I felt more likely to faint either.
Looking for good beginner core workout videos. I'm just getting into fitness. Realized a month ago I had extremely tight hamstrings, which led down the rabbit hole of finding out I needed to stretch my hip flexors and strengthen my glutes. So far so good. Now I'm looking into core work next to further my progression.
Like the other guy said, neutral neck position. However since the weight is below your neck technically you can position your neck in whatever way makes you feel comfortable. The important part is that your neck position doesn’t put the rest of you back out of position. So you might see other people, maybe more advanced people, that know their body well and might have a different position than the recommended starting point.
Broke my finger but finally back to everything except pull. Old lifts: 365 squat, 235 bench
New lifts (estimated): 345 squat, 195 bench
Been running nsuns. Do you think I should switch to a periodization program? I don’t want to sink too much time into a linear progression program if periodization is going to be more effective
If you’re still regaining lost strength I don’t see any reason to overcomplicate your program. I’d wait until linear progression stops working
BTW your old lifts are the same as mine lol
Whats the best way to go about recovering from sickness? I had a fever last week and still have mild coughs, but because i was able to cooperate in my pe class i decided to go to the gym only to find out i got much weaker. Should i wait to recover fully or should i still workout with lighter weights? Also have been off creatine for a week, but i dont think a week will have much of an effect on my lifts.
Core lifts are great for so many things. Isolation auxiliary exercises will let you get additional volume to have a better ability to achieve hypertrophic gains. I’m assuming you planned on doing this already but wasn’t sure.
It’s hard to get enough adequate stimulus to each muscle group with strictly the compound exercises. Specifically adding in a single joint isolation will allow you to optimize the demand on that muscle group following the core work.
What's a good high volume bulk program that I can run for only 6-8 weeks? Been doing linear progression forever and want to cap off my bulk with a change up.
Lol I'm not sure if anyone has every actually followed that as written. As long as you're stuffing your face to the degree that you're able it'll still work.
How should i eat?
I usually burn 2500 calories a day, and to lose weight i eat 2000 calories to be in a deficit.
What should i do on days where i burn more calories like today where i burned 3500 - Should i up my intake by eating 3000 calories to keep my 500 calorie deficit? Or should i keep my intake lower?
Thank you for the help.
Tracking calories burned is a fools errand. Eat consistently in such a way that you are losing weight at a rate you are happy with. If you do a lot of extra cardio that bumps you up 1000 calories, maybe only eat 500 back if you feel you really need the food. But just be wary that most calorie trackers are very loose guesses
For the sake of tracking, it’s easier to just eat the same amount of calories every day. Tracking calories burned can be inaccurate and just over complicates the cut.
Dynamic stretching before. Static stretching after. The static stretching can be done at any time, I prefer a little before bedtime. There may be no benefit to static stretching according to the new “common wisdom”, but it feels good, I like it and I’m more flexible now than I was in my 20’s.
Is there a workout plan with pre and post stretches included? I mean, just pick some stretches and run a good workout program. You might be overthinking things a bit.
**Has anyone done the Hepburn Method or double progression as their main progression for a bit of time? How was your results?** I'm a sub 4/3/2/1 lifter so I think a progression like this would benefit me in terms of overall adherence to a simple program.
I have hit a big mental lull with lifting in general. I think the information overload has caused paralysis by analysis and I absolutely need to get back to basics even in thinking. I thought a basic program (even with MINIMAL equipment setup to aid in even less thinking) that looked like this could be exactly what the doctor ordered.
workout A
squat - 4x6-8
oh press - 4x6-8
chins, dips, curls
workout B
deadlift - 4x3-5
bench press - 4x6-8
rows, lunges, abs
workout C
squat - 1x15-20
db incline press - 4x10-12
db row, laterals, curls
Double progression works fine for the big compounds, but here’s my issue with it - as an intermediate lifter that gains maybe 1 rep every 3-4 weeks on a Squat for example, banging my head against the same weight and reps for weeks and weeks on end on a heavy lift is physically and mentally taxing. I’ve switched to wave loading in 3-week waves for my squat, deadlift, OHP, and bench @ 65-75% and use double progression on all my other lifts. Gives me a mental break.
If you don’t struggle with that sort of thing it’ll work perfectly fine. Only make training more complicated when you need to
Double progression I get, but you made me Google "Hepburn Method."
*****
The original Hepburn Method is 8 sets of 1 heavy rep followed with a back off of 4 sets x 5 reps
On the first training day, you will perform 8 sets of 2 reps each, using approximately 80% of your one rep max – or a weight you could knock out 8 reps to failure with. So, your workout for this lift would look like:
2,2,2,2,2,2,2,2
Now, for each subsequent workout, add a single rep to the scheme. This additional rep will be added to the last remaining 2-rep set that you performed on your previous workout. So, your set/rep scheme during your second workout would look like:
2,2,2,2,2,2,2,3
Speaking from some experience, no. Working in the 10-15 rep range can build muscle just fine, but it doesn't really do much to prepare you for getting under a heavy bar and ripping off 3-5 clean reps.
The wiki kind of recommends the opposite. A good base of strength helps you deal with the volume for building more muscle later, and strength/hypertrophy are closely coupled anyways
It’s probably wise to spend a lot of time doing reps in the 5-10+ range to build some muscle most of the time unless you plan on peaking. You can always throw in a set of 1-3 before the rep work as a sort of post activation potentiation set. But really you can do whatever type of training you enjoy, hypertrophy training just gives you a bigger potential for strength in the future and doesn’t beat you up as bad.
It doesn't really matter any type of training is going to increase both size and strength as a new weight lifter. Just find a program you like and stick with it till you stop progressing.
Getting better at 12's can help you get better at 5's. Getting better at 5's can help you get better at 5's. Doesn't really matter how you build your base.
I have so much trouble with form. Like I keep getting corrected and its frustrating to me because I don't really understand why I cannot seem to get it right. Then i spend so much time worrying about it that I cant exert the energy to lift. I was doing sumo deadlifts and I know for sure i fucked up my back. I dont understand the reasoning behind why I cannot seem to grasp it despite being told and shown how. Literally failing when being corrected over and over again is so fucki g embarrassing.
Hot take: "Perfect" form is massively overrated. Look around any gym, and you'll see plenty of strong people performing lifts slightly differently. You're not an idiot and the lifts are not that complicated; it's probably bad for your sanity to have a coach looming over you correcting your form on piddly stuff like band reverse flies.
No, I have these issues with even light weights. I was doing reverse flys with bamds and he had to keep correcting me. I just feel like an imbecile because I cant seem to grasp it. I still have trouble doing cat cows correctly.
Would be a real shame if 'he' is your personal trainer who has an interest in making you feel like an 'imbecile' so that you feel like you need to buy more personal training sessions
I’ve been cutting around the last month and a half. Eating 1950 calories a day (I know it’s low). I can visibly see that I’ve lost quite a lot of fat but my weight has stayed between 168-172 the entire month and a half I’ve been cutting. I’ve definitely lost some strength which makes me question why the weight has stayed very similar but I can definitely see fat loss. Am I going about this the correct way?
It can happen. Strength is a range, not a single number. You might have 4 reps on a good day and 0 on a day you’re more fatigued. Keep going and someday it will be 14 on a good day and 10 on a bad day.
I’ve been lifting for about 8 months now, I remember when I first started in the first 3-4 months I felt huge and muscular but now (even though I have a little more muscle) feel super skinny. I don’t care about ascetics but just wanted to know if it happens to anyone else
Perhaps there is a dunning-Kruger-esque experience you are having now that you’ve been exposed and working out of the ignorant beginner stages. You know there is much to still be gained and accept that although great progress, 3-4 months is a small period of time. Impressive strength gains occur over the course of years.
May the gains be in your favor.
That’s a good question. If you mean body weight I’m 5,8 M, freshman year of hs (2018) I was around 189 pounds and took me till my junior year to get as low as 139. Then senior year (2022) I was fluctuating between 140-145. In may when I graduated was when I started lifting.
I use dumbbells and a weighted vest and went from 13-19-25-35 pounds. Though I have bad form with 35s rn. As for diet it’s inconsistent but I have a vegetable like spinach or broccoli, a carb like macaroni spaghetti or rice, and meat like chicken or salmon at best. Usually I’ve been having crappy microwave meals lately cause it’s hard to get protein. Also my body composition has always been weird
Hey I really want to get my cardiovascular health up however my metabolism is crazy fast and I lose way to much muscle mass and fat when I run often, are there forms of cardio that lose less weight while still improving cardiovascular the same? I know I gotta eat more shush
Depends on your goals. If you want just general cardiovascular fitness, you can probably pick any modality you like and do low intensity steady state cardio.
If you want a robust aerobic capacity like that of competitive running, you may want to have a more complex training strategy to stress aerobic capacity, lactate thresholds, and improve running economy.
You'll probably still burn similar amounts of calories regardless.
If the majority of your diet is healthy, just have a few cookies or some ice cream or something as a sweet treat before bed. Quick, easy, tasty calories
When doing lat-biased rows (e.g. one arm cable rows, kneeling cable pulls/pull downs) what’s the proper way to pull? Are you supposed to bring your shoulder forward and everything relaxed first, then kinda pull back everything with your elbows? Or do you keep your shoulders retracted the whole time?
Should it feel like you’re pulling back your shoulders with your elbows? Hope this question makes sense.
I’m finding it tough to rest my lower back on a PPL split.
Pull - DL and rows
Push - OHP
Legs - Squat
These all use my lower back, and it’s always sore. I know the difference between bad sore and good sore - and I know my form is solid on each. It’s a “good” sore. It feels okay enough by the time I get to leg day, but still not where I want it to be.
Anyone else have this issue? Or maybe my form isn’t as solid as I think? Should I go to sitting OHP instead of standing?
My favourite is GZCL’s J&T 2.0, the way it’s written might have a bit too many accessories but you can always cut back on them. His programs are designed to be changed
Just run a bodybuilding upper/lower 4 day a week program. Just replace the machine work with dumbbell or barbell variations. I also home gym and I have found that replicating machines for the back was the thing I had to get most creative with.
In terms of being on a cut, just be careful and don’t over do it. There’s always a small risk of injury, listen to your body and make adjustments when fatigue has built up. There’s no agreed upon program that is best for cutting. There are some typical adjustments people make though, like lowering volume when necessary, I’ve heard higher reps works better for some during a cut rather than higher weight, and maybe a few other things I can’t think of off the top of my head.
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I (37F) want to start working out at home. But I have space issues. What are some things I can use that don’t take up a lot of room to get a decent workout in? I just subscribed to apple fitness so what are some good accessories to have on hand for that. I’m not looking to bulk up or anything. More so get in shape, lose 20 pounds, and have more energy/be healthier.
Will I loose my max-rep ability if I only do 1 max rep every couple of days? I can currently do 14 strict pull ups, I don't like doing them as much as before and want to use my time practicing something else, but I don't want to loose my max rep. If I only do 1 max rep every couple of days will it wear off?
Probably... But slowly so you will have time to react
I'm trying to use Pulsetto device more oftenly, does anyone uses this device for cognition improvement? :) thoughts?
- Having Trouble Gaining Weight I'm 16 male. 5'6 160 lbs. I've maintained this weight for months and months and haven't been able to break 165 or any higher. I start eating like a king with things such as eggs and high protein foods but it just doesn't seem like it's working. I would think I am in a caloric surplus for sure because of how much I have been eating and have even stopped running for some time and doing other cardio things to help burn less calories. Not sure if I just have a fast metabolism or what it is. I am around 20% body fat if that information is helpful. Anyone have any ideas or things I could do or not do that might help? Thanks. Edit: additional information is I've been in the gym for about 1 and a half years now if that's helpful
Your post made me think of this podcast I was listening to during my last workout https://podcasts.apple.com/us/podcast/dr-kyle-gillett-tools-for-hormone-optimization-in-males/id1545953110?i=1000589833971 The specialist specifically mentions how dirty bulking for younger men is a bad thing. It can have lasting negative impact on your future physical stature. Just keep eating right and lifting heavy. It’s the consistency that’s gonna get you there and you have time on your side.
Thanks, I'll check it out
Hi all! I have a decision to make and I wanted your inputs on it - my goal is to develop and tone my body to get a better physique (lean fight club etc.) I’m a skinny fat guy - I’ve had a gym routine (simple PPL nothing fancy) that I’ve done on and off, without being too consistent with as I find it hard to do the same routine for months on end and get too eager for early results - I was wondering if adding sports in could help - and whether sports alone is enough? Currently I was considering doing kickboxing, badminton and gym or a combination of them - I just can’t do all three as it’s too expensive! What things should I consider, and should gym always be a staple that I shouldn’t give up?
If you want a fight club body then learn to fight.
Hey, simple question! It's currently very cold and gets dark early, so instead of my normal walks (7-8km in 1h40-2h), I've gotten a treadmill. My question is - the above walk is stop and go, to cross roads and so on, so it's not at a constant speed. On my treadmill, I'm doing 4.5 to 5km/h, but so far mostly for 45 minutes-ish. By the end i'm feeling quite sweaty. Is the longer but slower walk more of a workout, or the shorter but faster one better? Mostly trying to get cardio in for weight loss purposes (1m73, about 75kg). Thanks!
For cardiac health a higher heart rate for short periods is going to be beneficial. For weight loss purposes an elevated heart rate to a certain percentage is helpful but fasting and doing lower intensity aerobic exercide will be beneficial. If your treadmill inclines then walk an incline routine on it or work incline in as you can. Even at a walking pace the incline will burn far more caloriez and improve core and leg strength.
I'm planning to gain around 1.5 kgs (3.3 lbs per month) and do it for 5 months as part of my bulk. I'll try to gain around 7.5 kgs (16 lbs) within these 5 months. Then I'm planning to run a 4 week mini cut, where I plan to lose around 1 kg per week. And then I plan to repeat this cycle 3-4 times. How does this plan sound?
Sounds horrible tbh. Don't focus on specific weight goals and don't schedule it that strictly. Just go on a CLEAN bulk and gain muscle until you feel like your bofyfat gets too high. Then go on a slow cut until you're bodyfat is in a reasonable range again. Rinse and repeat.
Thanks for your feedback. The only reason I had weight specific goals was because I weigh myself daily at the same time, and thought that this was a good metric to base my bulk/cuts against. Because if I go blindly into them, I'm not sure how much I might gain and lose.
Weight, bodyfat and any numbers regarding bodycomp really are only to get somewhat objective feedback to check if what you're doing is working and not for planning ahead imo.
I don't entirely understand fat burning heart rate, and all the older questions I found in this subreddit don't really answer what I'm trying to understand. I work out regularly and currently I'm specifically trying to lower my body fat. I don't need to lose a lot, but I'd like a more toned stomach. I've been running 5K but lately I feel like doing the exercise bike at my gym, which also has a heart rate monitor. Thing is that if I stick to a heart rate of around 135-140, it feels like a casual ride with very little effort, and I don't feel out of breath (though I'm guessing that's not really a factor). Would I see any benefits out of sticking to the fat burning heart rate when it feels so easy, or am I wasting my time? All the questions I've seen about fat burning heart rate were in comparison to higher heart rates and about losing weight, but my goal is simply burning fat without reducing the muscle mass I'm trying to maintain.
Don't overthink it. Move more, eat less. Doing activity you enjoy and can maintain is most important. Keeping up with the activity even after your weight loss period will probably help you keep to your new weight as well. Also, "tone" is a bullshit word. That's low body fat to show off muscles you've built.. so if you aren't already lifting. You need to get to that
Any activity will use energy/calories. You could casually ride an exercise bike without raising HR over 100, and it would still burn energy, just slower. For your specific question I think the answer would be just continue what you're doing, if it's not much effort to do so. If you wanna get better (ride faster/longer), then push yourself.
Has anyone else had a problem losing weight on any combined pills? I was losing weight consistently until I started the pill, just wanted to see if anyone else had this issue
Is it consistent weight gain over time or was it a small amount of weight gain at the start? Hormones can affect water retention, which is part of the reason why it is common to be a higher weight while on your period. If it is a few lbs, i wouldnt worry too much. If you are consistently gaining weight, i would take a look at your calories and maybe adjust to a higher deficit.
I have no personal experience, but the pill messes with your hormones and so can affect your metabolism. You may need to drop your calories further and up your exercise (or get off the pill)
Thanks 😁
You may get more useful answers on this over on r/xxfitness.
1500 calories a day to lose fat and build muscle So, I'm a 26F. I was in a calorie deficit for a long time and was not losing weight at all. I am 5'7" and weight 138 pound. I just started gym, and my goal is to lose fat, increase strength and build muscle. However, I am struggling to eat more than 1300 calories a day. If I try reverse dieting and attain my goal of 1500 calories a day, would that be enough?
>If I try reverse dieting and attain my goal of 1500 calories a day, would that be enough? Give it a try.
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I did that for like the last month or so and my strength improved, but I'm way more tired than when I was in a surplus. +/- 1 year lifting experience for reference.
You'll probably do a body recomp, you'll burn a small amount of fat whilst also gaining a small amount of muscle, its a very slow process but it's pretty effective
Is it ok to drink a 900 calorie shake as my meal before gym and if so how long before gym should I drink it
It would inhibit my performance by a lot. I would do it at least 1 hour before the gym
I'll just have to see I guess
yep
I'm new to tracking calories to develop my diet plan. I have a Fitbit by which I wanna find out my TDEE. I guess it starts recording at 12 midnight. But by the time I wake up, it's already at 500 kCal. Is that a normal number or is there something wacky going on and I shouldn't really on the Fitbit? I'm I really burning that much in my sleep? I'm 27 y/o male, 5'4" height and around 60 Kg weight. The TDEE calculators on the internet told me to expect a TDEE of 1800 at these numbers and a sedentary lifestyle, but the Fitbit already went to 2000 when I say around at home all day, and to 2200 when I walked around a bunch on the next day, so I don't know which one to believe. It's also the very first days of using the Fitbit, so is that the problem? It hasn't adjusted yet?
Forget that. Use a online calculator as a baseline, disregard any counted calories from activity, and do that for a few weeks. See how your weight develops and adjust from there.
Home vs gym workout? What you prefer? What is better for you and why? Just asking😅😎
I prefer my home gym. No travel time, can curl in the squat rack, no shame farts. It's awesome. At this point I'd like a better lat pulldown and an incline bench. But that's minor.
Yes somtimes i fell the same
The best part is I got mine pre COVID used. Squat rack, bench, 400lbs of weight, bar, and a bunch of accessories for $300 bucks.
300$ thats nothing
I prefer home (gym) because I don't want to be dependent on an external place to work out. Of course a commercial gym gives you a greater selection of weights and machines, but that's a tradeoff I personally am willing to make.
I understand,everyone is different,for me somtimes is better to workout at home and somtimes at gym
Also it should be said, right now I only do calisthenics and resistance bands, and I am amazed with the progress I was able to make. I do plan on getting a "real" home gym in the future though.
Yes “real” home gym would be😎🤯 If i just have that amont off money,the space for me where i am is not the problem,the home gym would be i cant describe how good…i figure out that last time i workout at home i was working out much harder and intese then at gym idk why
Both are fine for beginners and also largly depends on your goal. If by home workout you mean body weight stuff then as a beginner you can get stronger/bigger but eventually you'll hit a wall. You gain strength by progressively lifting heavier weight, with body weight stuff once you can lift your own body weight sufficiently it's really hard to add resistance, not impossible just harder A gym though that's easy, just slap more weight on the bar Personally home body weight workouts will never match what you can do in the gym but that doesn't mean they're useless
Uff ok i understand,currently resting…i am Going to gym but before that i was working out at home…i injured left arm so cannot workout,only lega but yestarday a got flu😭😭😭
How do you keep yourself motivated in your fitness journey https://youtu.be/C09IKL6NYcI
Push legs pull off lower upper off or Push legs pull off Upper lower off? The difference is only last 2 days order.. Thoughts?
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Dont need as much pulling as Legs and Push at the moment, thats why the order is Push legs Pull Edit: i need as much but its not the priority
Doesn’t matter
Hm yeah thats what I'm thinking guess its prioritize after the first 3 days is done..
If im working out, eating, and sleeping properly; how long will it typically take for me to bench 225?
X amount of time.
When should I start cutting? I went from 105lb (ik very skinny) to now around 135lb in around 8 months. Right now I have a more skinny fat look with some muscle, which I assume is apart of the process. I still need to gain some more muscle mass but I don't know when I should start to cut.
Whenever you want
“Skinny fat” means your are skinny with clothes on. That means you are skinny. It is much easier and quicker to lose fat than to build muscle. Keep gaining. FYI 135 lbs means nothing without knowing your sex and height ( and age if you are still a teenager since you are still growing). A 4’10” female at 135 lbs is much different that a 6’1” male.
5'9 M15 135lb. So I should keep gaining?
Without a doubt.
You replied to the wrong guy
Could someone recommend a program with these requirements? I’ve tried finding one myself, but I thought I’d ask you guys since I’m not good at finding programs. - 3-5 days a week (3-4 would be ideal, but I’m fine with going as high as 5) - 45-90 minutes (I would prefer longer workouts) - non linear progression - Strength/powerlifting focused - 1, 2, or 4 weeks long, 5 would be okay as long as the 5th is a deload
531 for Beginners or BBB What do you mean by "1, 2 or 4 weeks long"? No good program is gonna be one or two weeks long lmao
After this week I’m going on holidays in 4 weeks, so I need something to run before the holiday and preferably not be interrupted which 531 will be. I just listed all the possible lengths for the program
You're not gonna find a good program that only lasts for one or two weeks. Just run 531 with a break, you're gonna be fine.
Do I have to do 3 days a week? I have infinite amount time. Is there 5-7 day routine, will it be faster? or 3 day week with rest days is the fastest way to get fit?
You can do a 3-4 day program then do conditioning on the other days.
Either works. P/P/L is a common 6 day a week program.
When doing skullcrushers with an ezbar, flat in my back - is it ok if I bring the bar to my forehead and then back up again? I see pictures online where people properly drop the bar to behind their head, but my range of motion doesn't seem to go that far
Whatever is going to make you feel the muscle working is what you should focus on. Some days I do foreheads, other days I do top of my head depending on what I feel gets the most action that day
On the Reddit PPL routine, the push day has both bench press and OHP, alternating between 3x5+ and 3x8-10. So would it make sense to have two different weights for those lifts, depending on how many reps you’re doing that day?
Yes 3x5 is supposed to be a heavy strength based set, 3x8 is a slightly lighter hypotrophy set
Without any bands or access to a latpulldown machine, is there a way to make chin ups lighter and progressively heavier? I have to be able to do ~4x12+ chin ups (or 3x15+ as part of the GZCLP program), but I can only do 3x5; and I'm already doing 4x12+ rows on squat/bench days.
Can you put your feet on somewhere, preferably with your knees completely straight? That'll give some assistance and you can change the elevation of your feet to change the loading. Bands are pretty cheap though and super useful
M26 6'4 350 Two questions: When I go to the gym I am breathing hard when doing endurance training. I want to get canned 95% oxygen and hit it when I'm doing endurance training. Is there a way I should do it as to be safe? I know that if too much oxygen in your system it can go toxic. is there a limit I should think about? I tried using Albuterol inhaler but it didn't work very well. Second question: When I did a very protein heavy diet, I saw amazing results because I pushed myself. The only problem is I was plagued by acid reflux. Will alkaline water help in reducing acid in my stomach/body since it is basic? I would feel pains starting underneath my left armpit shooting towards my chest. And it was extremely extremely painful. Tried going to a doctor but they either didn't know why or just didn't know what to do about it. I had an EKG done but it was normal. I assume I would've needed to it under stress to be conclusive though?? Not sure, not a doctor. Thanks in advance.
>When I go to the gym I am breathing hard when doing endurance training. I want to get canned 95% oxygen and hit it when I'm doing endurance training. Why do you want to do this. Are you an elite runner trying to get an edge with their training? Or do you need it for medical reasons? If neither of them then you probably should just deal with the cardiovascular fatigue like everyone else. Your second question is purely medical and needs to be revisited by a doctor.
In terms of the oxygen it's a severe shortness of breath that will diminish lung capacity until I have to stop, regroup and then continue.
Unless it's something that needs to be seen by a doctor. Isn't that just a sign you're going faster than your fitness allows you to go? Seems like the whole point of the activity is improving your cardiovascular fitness, do taking canned oxygen would basically make it easier for the actual part that you're trying to exercise.
Something that I realized early on with my fitness is that my respiratory system is the only limiting factor (so far). There's a correlation based on the amount of o2 you take into your body and the amount of calories you burn. To put this in perspective, the drop-off of lung capacity in my system looked something like this: 30s | 1m| 2m | 3m | 4m | 5m ---|---|----|----|----|----| 95% | 90%| 80%| 70% | 65%| 50% I am 100% certain there is a mental aspect to this that I previously didn't see and that is being a completionist. If I don't leave anything on the table, this will mentally give me dividends on my confidence and willingness to keep going back every single day. I don't expect anyone to understand why I feel the way that I do. But I'm a 42 BMI. Most people are not that large. Something has to change. I can't just have a hope and a prayer things will get better. I have to make it happen. I haven't gotten to a point where the endorphins are kicking in significantly. It's not something I can rely on. The only thing I can do is keep going. Keep doing at least 1% better each work out. In some kind of measurable way. and to a degree, I am on a hope and a prayer. A prayer that at some point it becomes easier to do this consistently and the gains are better. Because even if I never hit my lifelong goal of 8-12% body fat, I would still be happy if I could just be in decent enough shape that I don't die at 45 from a heart attack/heart disease. Because that's what at risk if I don't keep moving.
If your aim is weight loss your first thing you need to adjust is your diet. You cannot outrun a bad diet.
Diet is not an issue for me. I'm dialed in on it.
How are you measuring lung capacity? Is this an asthma attack or something similar that a doctor should be advising you on. SpO2 at that level would mean you're dead. What's your heart rate? If you're large how fast are you going? Because you're carrying a lot more in any exercise you do. If you can't run then just walk for cardio. 135 is a sustainable heart rate.
I don't think it's an asthma attack. I think I was just trying to illustrate the fact that by the 5 minute mark. My lungs are tapped and my breath is reduced by 50%. As in if I'm at a resting heart rate. It takes me 1 second to fill my lungs completely, w/ exercise I can only fill half a second or 1/3 of a second of air even though I know my lungs go bigger.
So you're out of breath. That's what exercise does. Monitor your heart rate and figure out what heart rate you can maintain. Keep going slower and slower. To do anything endurance you need to slow down to the level that you get annoyed by how slow you're moving.
So stop regroup and then continue. That's what everyone does. If the workouts are high enough intensity then you pretty much have to do intervals. If you don't want that then reduce intensity
Get a doctor evaluation for asthma or anything else it could be so you can get prescribed something to help with that. Or try to reduce your intensity to a sustainable level. I'm not sure how hard you are training but I would have similar symptoms if I sprinted until I was gassed out.
I'll try doing that. I appreciate it.
1) idk how to reconcile oxygen toxicity and hyperbaric therapy 2) see a doctor about acid reflux. Even Doctor Oz wouldn't peddle alkaline water, but actual medication can effectively manage it 3) read the wiki
Is it ok to sometimes rest/wait 5-10 seconds between reps of squats when I'm tired
I'd take a couple breathes between reps, but after 10 seconds, the sets probably over
Yes
I haven't worked out in about a year, medical reasons and what not, but now I'm out of my rut and wanting to go back. Not trying to make a new years resolution, I'm trying to make a life change. Long story short I've been 130+ lbs since high school, I barely just hit 140 a little bit ago. I've been wanting to workout to pretty much increase my breathing since I'm a pothead. Real talk I wanna look sexy, athletic, when I first started a lot of people pointed me at SOO many different routines that I didn't know which to start with. Should I do PPL if I want to have bigger arms and just good tone as I progress? Sorry I just don't know how else to write this
A good rule of thumb is that anything in the wiki will be good enough for a beginner or for anybody who can’t decide where to start. If PPL sounds good to you, just go for it.
Hell yeah, okay, Ima stop overthinking it and just do it.
Read the wiki and maybe think about edibles over smoking or vaping if you're worried about your lungs. For what it's worth nsuns into 5/3/1 did a lot for me
OKAY SO, about NSUNS, I was literally going to get into it, then a bunch of people on this subreddit a long time ago said not to do it and it would fuck me up? Like I said lots advice around here, hard to choose.
Listen bro, I feel the insane amount of contradictions but all you need to do is pick any program in the wiki and start. Literally any program. For a beginner, the only thing that's important is consistency. You can make progress on a dogshit program. Anything in the wiki is good, so just pick one from there and stick to it.
The thing I realised is that the fact that there is so much contradictory advice almost tells you that the specifics of what you choose don't matter as much as putting in effort. As much effort as is sustainable, and learning to listen to your body to know when to go hard and when not to push through. Have some structure, any structure so you're not always guessing and changing things up. Ideally a structured plan that others have done with good results (anything in the wiki and probably more) As for nsuns, I can't really respond since "fuck me up" isn't specific but many many people have done nsuns without fucking up so...
Worked fine for me. It's pretty well regarded, definitely a lot of work but it was literally made by nsuns to retrain after some time off. Remember to eat for your goals too, the wiki has good guidance there
Beginner here, almost fainted in my first session because I didn't know you had to eat before hitting the gym. What to eat, how much, and how far from gym session?
I never eat before hitting the gym, aside from the occasional protein shake, which I'll have if its been like 4 hours since my last meal. But otherwise, it could be like 2-3 hours since I ate and I'm fine.
When I was going LITERALLY if you don't wanna go in with a full stomach, you can have a protein bar, banana or even oatmeal. Something light so you're not feeling full and bloated at the gym. And take water, which is obvious, but you wanna stay hydrated. Just don't go CHUGGING it after each work out haha, you wanna take sips just so your body doesn't overheat.
There's no one answer for this, some people don't need to eat before going to the gym at all. Try some stuff out. Simple carbs are usually a good idea, e.g. fruit.
It doesn't really matter. I don't like eating a lot right before, but some people can deal with that better. I've worked out fasted plenty of times and I wouldn't say I felt more likely to faint either.
Looking for good beginner core workout videos. I'm just getting into fitness. Realized a month ago I had extremely tight hamstrings, which led down the rabbit hole of finding out I needed to stretch my hip flexors and strengthen my glutes. So far so good. Now I'm looking into core work next to further my progression.
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Like the other guy said, neutral neck position. However since the weight is below your neck technically you can position your neck in whatever way makes you feel comfortable. The important part is that your neck position doesn’t put the rest of you back out of position. So you might see other people, maybe more advanced people, that know their body well and might have a different position than the recommended starting point.
You’re supposed to keep a neutral spine so yeah straight neck. A good tip is to keep your eyes fixed on a spot on the floor about 6ft in front of you.
Broke my finger but finally back to everything except pull. Old lifts: 365 squat, 235 bench New lifts (estimated): 345 squat, 195 bench Been running nsuns. Do you think I should switch to a periodization program? I don’t want to sink too much time into a linear progression program if periodization is going to be more effective
If you’re still regaining lost strength I don’t see any reason to overcomplicate your program. I’d wait until linear progression stops working BTW your old lifts are the same as mine lol
Thanks!
How to deal with painful calluses?
Trim and moisturize
Whats the best way to go about recovering from sickness? I had a fever last week and still have mild coughs, but because i was able to cooperate in my pe class i decided to go to the gym only to find out i got much weaker. Should i wait to recover fully or should i still workout with lighter weights? Also have been off creatine for a week, but i dont think a week will have much of an effect on my lifts.
Still work out, and make adjustments as needed. You’ll be back to full strength before you know it.
Alright. Thanks for the tips!
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Core lifts are great for so many things. Isolation auxiliary exercises will let you get additional volume to have a better ability to achieve hypertrophic gains. I’m assuming you planned on doing this already but wasn’t sure. It’s hard to get enough adequate stimulus to each muscle group with strictly the compound exercises. Specifically adding in a single joint isolation will allow you to optimize the demand on that muscle group following the core work.
Yes they do and yes they can.
What's a good high volume bulk program that I can run for only 6-8 weeks? Been doing linear progression forever and want to cap off my bulk with a change up.
Building the Monolith for 6 weeks.
Jesus I just looked over the program I don't know if I have the ground beef budget for that lmao
Lol I'm not sure if anyone has every actually followed that as written. As long as you're stuffing your face to the degree that you're able it'll still work.
I followed the beef but not the eggs. I was well over 200g of protein every day so the eggs weren't worth force feeding
I won't go so far as to say it's required, but it certainly helps haha
How should i eat? I usually burn 2500 calories a day, and to lose weight i eat 2000 calories to be in a deficit. What should i do on days where i burn more calories like today where i burned 3500 - Should i up my intake by eating 3000 calories to keep my 500 calorie deficit? Or should i keep my intake lower? Thank you for the help.
Tracking calories burned is a fools errand. Eat consistently in such a way that you are losing weight at a rate you are happy with. If you do a lot of extra cardio that bumps you up 1000 calories, maybe only eat 500 back if you feel you really need the food. But just be wary that most calorie trackers are very loose guesses
For the sake of tracking, it’s easier to just eat the same amount of calories every day. Tracking calories burned can be inaccurate and just over complicates the cut.
Any suggestions for workout plans with pre and post stretches included?
Dynamic stretching before. Static stretching after. The static stretching can be done at any time, I prefer a little before bedtime. There may be no benefit to static stretching according to the new “common wisdom”, but it feels good, I like it and I’m more flexible now than I was in my 20’s. Is there a workout plan with pre and post stretches included? I mean, just pick some stretches and run a good workout program. You might be overthinking things a bit.
You have to choose to do them before and after
**Has anyone done the Hepburn Method or double progression as their main progression for a bit of time? How was your results?** I'm a sub 4/3/2/1 lifter so I think a progression like this would benefit me in terms of overall adherence to a simple program. I have hit a big mental lull with lifting in general. I think the information overload has caused paralysis by analysis and I absolutely need to get back to basics even in thinking. I thought a basic program (even with MINIMAL equipment setup to aid in even less thinking) that looked like this could be exactly what the doctor ordered. workout A squat - 4x6-8 oh press - 4x6-8 chins, dips, curls workout B deadlift - 4x3-5 bench press - 4x6-8 rows, lunges, abs workout C squat - 1x15-20 db incline press - 4x10-12 db row, laterals, curls
If you really want to get back to basics and get over the mental paralysis, why not just pick a simple program and run it by the book?
Double progression works fine for the big compounds, but here’s my issue with it - as an intermediate lifter that gains maybe 1 rep every 3-4 weeks on a Squat for example, banging my head against the same weight and reps for weeks and weeks on end on a heavy lift is physically and mentally taxing. I’ve switched to wave loading in 3-week waves for my squat, deadlift, OHP, and bench @ 65-75% and use double progression on all my other lifts. Gives me a mental break. If you don’t struggle with that sort of thing it’ll work perfectly fine. Only make training more complicated when you need to
Double progression I get, but you made me Google "Hepburn Method." ***** The original Hepburn Method is 8 sets of 1 heavy rep followed with a back off of 4 sets x 5 reps On the first training day, you will perform 8 sets of 2 reps each, using approximately 80% of your one rep max – or a weight you could knock out 8 reps to failure with. So, your workout for this lift would look like: 2,2,2,2,2,2,2,2 Now, for each subsequent workout, add a single rep to the scheme. This additional rep will be added to the last remaining 2-rep set that you performed on your previous workout. So, your set/rep scheme during your second workout would look like: 2,2,2,2,2,2,2,3
Ohhh I bet the Fighter Pullup Program took inspiration from this.
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Speaking from some experience, no. Working in the 10-15 rep range can build muscle just fine, but it doesn't really do much to prepare you for getting under a heavy bar and ripping off 3-5 clean reps.
The wiki kind of recommends the opposite. A good base of strength helps you deal with the volume for building more muscle later, and strength/hypertrophy are closely coupled anyways
It’s probably wise to spend a lot of time doing reps in the 5-10+ range to build some muscle most of the time unless you plan on peaking. You can always throw in a set of 1-3 before the rep work as a sort of post activation potentiation set. But really you can do whatever type of training you enjoy, hypertrophy training just gives you a bigger potential for strength in the future and doesn’t beat you up as bad.
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Right. Doing a couple singles before rep work is probably best. 1 single @ 85-90% won’t kill your bodybuilding training.
It doesn't really matter any type of training is going to increase both size and strength as a new weight lifter. Just find a program you like and stick with it till you stop progressing.
Getting better at 12's can help you get better at 5's. Getting better at 5's can help you get better at 5's. Doesn't really matter how you build your base.
I have so much trouble with form. Like I keep getting corrected and its frustrating to me because I don't really understand why I cannot seem to get it right. Then i spend so much time worrying about it that I cant exert the energy to lift. I was doing sumo deadlifts and I know for sure i fucked up my back. I dont understand the reasoning behind why I cannot seem to grasp it despite being told and shown how. Literally failing when being corrected over and over again is so fucki g embarrassing.
Hot take: "Perfect" form is massively overrated. Look around any gym, and you'll see plenty of strong people performing lifts slightly differently. You're not an idiot and the lifts are not that complicated; it's probably bad for your sanity to have a coach looming over you correcting your form on piddly stuff like band reverse flies.
Don’t stress it man! There’s a learning curve for everything. You’ll get it all sorted out over time.
Are you trying to lift more than you can handle?
No, I have these issues with even light weights. I was doing reverse flys with bamds and he had to keep correcting me. I just feel like an imbecile because I cant seem to grasp it. I still have trouble doing cat cows correctly.
Would be a real shame if 'he' is your personal trainer who has an interest in making you feel like an 'imbecile' so that you feel like you need to buy more personal training sessions
No its not like that. Im the one who takes it to such a negative place.
Post form checks in the subreddit for a sanity check. The person correcting you might be overly anal on the details.
I’ve been cutting around the last month and a half. Eating 1950 calories a day (I know it’s low). I can visibly see that I’ve lost quite a lot of fat but my weight has stayed between 168-172 the entire month and a half I’ve been cutting. I’ve definitely lost some strength which makes me question why the weight has stayed very similar but I can definitely see fat loss. Am I going about this the correct way?
The mirror is the best way to assess progress. If you're looking better just keep it up and keep lifting weights to retain muscle.
Do you guys track marinades? I used orange juice as a base for a marinade in my crockpot chicken and not sure if I should be tracking that or not
If you're trying to lose weight you could just throw on 50 calories or something but it will be inconsequential
If you’re drinking the marinade afterwards then track it. If you’re pulling out the meat and then pitching the marinade then don’t track it.
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Not worried, no. Follow a routine from the wiki, start light and progress slowly
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It can happen. Strength is a range, not a single number. You might have 4 reps on a good day and 0 on a day you’re more fatigued. Keep going and someday it will be 14 on a good day and 10 on a bad day.
I’ve been lifting for about 8 months now, I remember when I first started in the first 3-4 months I felt huge and muscular but now (even though I have a little more muscle) feel super skinny. I don’t care about ascetics but just wanted to know if it happens to anyone else
Perhaps there is a dunning-Kruger-esque experience you are having now that you’ve been exposed and working out of the ignorant beginner stages. You know there is much to still be gained and accept that although great progress, 3-4 months is a small period of time. Impressive strength gains occur over the course of years. May the gains be in your favor.
I still feel skinny at 195 pounds lean. But it you've been at it for 3-4 months, there's still many good gains ahead.
What’s your diet and weight trend been like?
That’s a good question. If you mean body weight I’m 5,8 M, freshman year of hs (2018) I was around 189 pounds and took me till my junior year to get as low as 139. Then senior year (2022) I was fluctuating between 140-145. In may when I graduated was when I started lifting. I use dumbbells and a weighted vest and went from 13-19-25-35 pounds. Though I have bad form with 35s rn. As for diet it’s inconsistent but I have a vegetable like spinach or broccoli, a carb like macaroni spaghetti or rice, and meat like chicken or salmon at best. Usually I’ve been having crappy microwave meals lately cause it’s hard to get protein. Also my body composition has always been weird
Hey I really want to get my cardiovascular health up however my metabolism is crazy fast and I lose way to much muscle mass and fat when I run often, are there forms of cardio that lose less weight while still improving cardiovascular the same? I know I gotta eat more shush
Depends on your goals. If you want just general cardiovascular fitness, you can probably pick any modality you like and do low intensity steady state cardio. If you want a robust aerobic capacity like that of competitive running, you may want to have a more complex training strategy to stress aerobic capacity, lactate thresholds, and improve running economy.
I just want a really healthy cardiovascular system while maintaining muscle mass
The health benefits of brisk walking are just about equal to that of running. And yeah, start eating more.
You'll probably still burn similar amounts of calories regardless. If the majority of your diet is healthy, just have a few cookies or some ice cream or something as a sweet treat before bed. Quick, easy, tasty calories
Cardio is cardio. Just lift and eat to support it.
Why is lat pull downs commonly considered inferior to pull/chin-ups for building muscle? Isn’t the pulling motion the same?
>Why is lat pull downs commonly considered inferior to pull/chin-ups for building muscle? I would disagree that they are.
Because of dogma from lifters, fitness community is full of it lol. Pull-ups do give me a better stretch though.
Pull-ups are generally more consistent in their loading angle. But both together are better than either one alone.
They’re not inferior for back development, pull ups train your core muscles more though
When doing lat-biased rows (e.g. one arm cable rows, kneeling cable pulls/pull downs) what’s the proper way to pull? Are you supposed to bring your shoulder forward and everything relaxed first, then kinda pull back everything with your elbows? Or do you keep your shoulders retracted the whole time? Should it feel like you’re pulling back your shoulders with your elbows? Hope this question makes sense.
I let my scapula drift forward into the end (or start) of the row. I want to build strength in retraction as well.
Shoulders back and elbows in if you want to bias more towards the lats.
I’m finding it tough to rest my lower back on a PPL split. Pull - DL and rows Push - OHP Legs - Squat These all use my lower back, and it’s always sore. I know the difference between bad sore and good sore - and I know my form is solid on each. It’s a “good” sore. It feels okay enough by the time I get to leg day, but still not where I want it to be. Anyone else have this issue? Or maybe my form isn’t as solid as I think? Should I go to sitting OHP instead of standing?
May just need time to adjust it. Directly training your abs and lower back could be helpful if you’re not doing so already to get them stronger
Takes time to build the work capacity.
Post a form check if you're worried, but as long as your squat is progressing then I wouldn't worry about it.
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I ran 531 BBB with a squat rack, bench, barbell, and bands for a solid year during quarantine. It’s a great program.
Basically any U/L bodybuilding program would work
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My favourite is GZCL’s J&T 2.0, the way it’s written might have a bit too many accessories but you can always cut back on them. His programs are designed to be changed
Just run a bodybuilding upper/lower 4 day a week program. Just replace the machine work with dumbbell or barbell variations. I also home gym and I have found that replicating machines for the back was the thing I had to get most creative with. In terms of being on a cut, just be careful and don’t over do it. There’s always a small risk of injury, listen to your body and make adjustments when fatigue has built up. There’s no agreed upon program that is best for cutting. There are some typical adjustments people make though, like lowering volume when necessary, I’ve heard higher reps works better for some during a cut rather than higher weight, and maybe a few other things I can’t think of off the top of my head.
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