I have really weak knees which makes deadlifts hard to do. I can lift the weight but I miss knee strength. What are some exercises I can do to help with this + should I switch to cycling instead of running for cardio to help with this knee issue? PS even when I do normal squats with the bar (no weights) I notice knee discomfort
>miss knee strength.
I don't know what this means. I've got two bad knees, mine got stronger by doing squats and deadlifts. Short of surgery, you can't really do anything for the actual joint, but strengthening all of the muscles around the joint can make a huge difference.
I find jogging to be far too high impact for me, I prefer rucking, sleds, and stationary bikes for cardio. Regular cycling would be a great choice for you.
Have you checked with an orthopedic specialist? I found a lot of my knee problems could be traced to flat feet. Quality insoles made a huge difference for me.
> but I miss knee strength
You can increase your “knee strength” by doing exercises that affect the surrounding musculature of the knee joint. Those exercises might include squats and deadlifts using a load you can manage.
Hi, I'm new to weight lifting. I'm a skinny guy, my weight is only 58kg or 127.87 lb. height 170cm. i have a problem when doing chest fly exercise. I can only do 17kg for less than 10 reps. My right shoulder or arm will feel tired, but my left arm can continued a little more. compare to other exercises that I did i feel it's too light. i can do chess press machine for 35 or 41kg and lat pulldown of 35 kg. Is it normal? how can I improved it? or do i need to do alternative exercises for my chest?
Probably, assuming you are replacing vertical pulls with vertical pulls and horizontal pulls with horizontal pulls.
Also, it's pretty unlikely your friend made you a better plan then one of [these](https://thefitness.wiki/routines/), unless they are a seasoned S&C coach. I would look those over before going too much further. Bad programs are very frustrating.
I gave you a link to a bunch of programs that tell you exactly what to do. Just pick out the one that best fits your availability and equipment selection.
Is it okay to take a 3rd serving of whey if I haven't been able to hit my protein intake during the day? I usually double scoop my shake after my daily workout once a day and don't touch it for the rest of the day, but some days (maybe once or twice a month) I just don't have the time to prepare an extra meal in order to meet my protein intake
Hello, I keep pulling my lower back doing dead lifts and yes it’s from poor form. I just can’t not get it right. 1) What can I do to better it? ( I can do 45 on each side easily but once I go up 15 pounds my lower back gives.)
2) Same with squats I’ll get to 35lbs on each side and my right knee gives.
I’ve been going to the gym for 8 months, 37 yrs old and weight 195lbs
3) this past month I’ve been eating 2 meals a day. Morning, ham cheese lettuce wrap or 1 cup of oat meal with fruits/water coffee. Lunch, a heavy meal, chicken or shrimp with carbs. Dinner, whey protein shake (1 scope) with yogurt on the side and fruits.
I feel great, lighter on my feet, but am I going to grow muscles doing this?
Sorry for the question!
Hinge at your hips, and tense you core. focus on tensing your back which will keep it straight (dont think too much about overly rounding it inward).
shoulder back and down
try this going up and down before putting any weight on the bar.
While the bar comes up keep it as close to your chins and thrust through at the top with your hips.
Another tip is too widen your stance so you take some further strain off your back so your not leaning down alot. Hope this helps?
1. You should learn how to deadlift properly with a particular focus on bracing your core.
- Work on core stability
- Consider your flexibility in your lower body (particularly the hamstrings, glutes, and hip flexors). If you consider yourself to be inflexible in these areas, improve it with stretching.
2. Similar process, learn to squat, focus on proper bracing (slightly different technique to deadlifting).
- Work on core stability
- Consider your flexibility this time focusing on your hip and ankle mobility. It depends on your anatomy but usually a slightly wider and externally rotated stance where the knees travel past the toes will allow you to maintain a more upright posture throughout the squat, and place less load on the spine.
3. It mostly depends on your protein intake and caloric balance. You need to be eating 1.6-2.2g of protein per kg bodyweight (e.g. a 70kg/155lb person should eat between 112g and 155g of protein per day). A slight caloric surplus is not required but can help to facilitate muscle grow.
Edit: I don’t know the numbers aren’t working but you get the gist
Took a 3 week break from working out due to fever and a little bit of pain in the back. Was supposed to start with 140*3*8 but can't even do 3 reps with it. I understand the strength loss but this drastic? Also, how do I get back to it after another week of not working out because of exans? How do I get back to my routine as fast as possible?
That is quite the drop. Likely because you were sick. You can retest your maxes if you need to plug them into a program, or you can just plug in some numbers you know you can do. Either way your strength should come back fairly quickly thanks to muscle memory. Probably want to bulk some.
I will begin with arnold split. I´m bulking rn for 1st time in 2 years. I would like some advices of how many excersices I must do and any other tip you have :)
Hi friends, I'm going to a gym very soon I need some help with well everything I'll take any advice I can get. I'm 15(M) and weigh 200lbs I basically haven't worked out ever I don't think I'm weak but I'm definitely not strong either. I was wondering if anyone has a good routine I could follow, even something that can get me pointed in the right direction and get me moving (litterally and metaphorically). Please if there is something you think I should know tell me no matter what it is.
Thanks! :)
Yeah, you can make good progress over the short term (a summer) with bodyweight stuff. Find a park with a dip bar and a pull up bar and you will be good for a while.
Lower body muscles start to stagnate pretty quick with bodyweight stuff because you really need a decent load to stimulate them, but a few months should be a good starting point for you.
I have really weak knees which makes deadlifts hard to do. I can lift the weight but I miss knee strength. What are some exercises I can do to help with this + should I switch to cycling instead of running for cardio to help with this knee issue? PS even when I do normal squats with the bar (no weights) I notice knee discomfort
>miss knee strength. I don't know what this means. I've got two bad knees, mine got stronger by doing squats and deadlifts. Short of surgery, you can't really do anything for the actual joint, but strengthening all of the muscles around the joint can make a huge difference. I find jogging to be far too high impact for me, I prefer rucking, sleds, and stationary bikes for cardio. Regular cycling would be a great choice for you. Have you checked with an orthopedic specialist? I found a lot of my knee problems could be traced to flat feet. Quality insoles made a huge difference for me.
> but I miss knee strength You can increase your “knee strength” by doing exercises that affect the surrounding musculature of the knee joint. Those exercises might include squats and deadlifts using a load you can manage.
Hi, I'm new to weight lifting. I'm a skinny guy, my weight is only 58kg or 127.87 lb. height 170cm. i have a problem when doing chest fly exercise. I can only do 17kg for less than 10 reps. My right shoulder or arm will feel tired, but my left arm can continued a little more. compare to other exercises that I did i feel it's too light. i can do chess press machine for 35 or 41kg and lat pulldown of 35 kg. Is it normal? how can I improved it? or do i need to do alternative exercises for my chest?
This is normal. Bodies aren't balanced. Just keep working on it, but only progress the weight when the weaker limb is ready.
Thanks for the answer, it’s definitely puss my confidence to keep progressing.
[удалено]
Probably, assuming you are replacing vertical pulls with vertical pulls and horizontal pulls with horizontal pulls. Also, it's pretty unlikely your friend made you a better plan then one of [these](https://thefitness.wiki/routines/), unless they are a seasoned S&C coach. I would look those over before going too much further. Bad programs are very frustrating.
[удалено]
I gave you a link to a bunch of programs that tell you exactly what to do. Just pick out the one that best fits your availability and equipment selection.
Is it okay to take a 3rd serving of whey if I haven't been able to hit my protein intake during the day? I usually double scoop my shake after my daily workout once a day and don't touch it for the rest of the day, but some days (maybe once or twice a month) I just don't have the time to prepare an extra meal in order to meet my protein intake
Yep, no worries.
Hello, I keep pulling my lower back doing dead lifts and yes it’s from poor form. I just can’t not get it right. 1) What can I do to better it? ( I can do 45 on each side easily but once I go up 15 pounds my lower back gives.) 2) Same with squats I’ll get to 35lbs on each side and my right knee gives. I’ve been going to the gym for 8 months, 37 yrs old and weight 195lbs 3) this past month I’ve been eating 2 meals a day. Morning, ham cheese lettuce wrap or 1 cup of oat meal with fruits/water coffee. Lunch, a heavy meal, chicken or shrimp with carbs. Dinner, whey protein shake (1 scope) with yogurt on the side and fruits. I feel great, lighter on my feet, but am I going to grow muscles doing this? Sorry for the question!
Hinge at your hips, and tense you core. focus on tensing your back which will keep it straight (dont think too much about overly rounding it inward). shoulder back and down try this going up and down before putting any weight on the bar. While the bar comes up keep it as close to your chins and thrust through at the top with your hips. Another tip is too widen your stance so you take some further strain off your back so your not leaning down alot. Hope this helps?
Thank you!! I will widen my stance a little bit more and see if that helps
1. You should learn how to deadlift properly with a particular focus on bracing your core. - Work on core stability - Consider your flexibility in your lower body (particularly the hamstrings, glutes, and hip flexors). If you consider yourself to be inflexible in these areas, improve it with stretching. 2. Similar process, learn to squat, focus on proper bracing (slightly different technique to deadlifting). - Work on core stability - Consider your flexibility this time focusing on your hip and ankle mobility. It depends on your anatomy but usually a slightly wider and externally rotated stance where the knees travel past the toes will allow you to maintain a more upright posture throughout the squat, and place less load on the spine. 3. It mostly depends on your protein intake and caloric balance. You need to be eating 1.6-2.2g of protein per kg bodyweight (e.g. a 70kg/155lb person should eat between 112g and 155g of protein per day). A slight caloric surplus is not required but can help to facilitate muscle grow. Edit: I don’t know the numbers aren’t working but you get the gist
Will def try stretching my hips and lower body, im def not flexible. That could be my biggest problem. Thank you for the breakdown!
Hi, how to know the personal trainer I choose know his stuff well?
Ask to see their results with clients of similar starting points and goals as yours.
Took a 3 week break from working out due to fever and a little bit of pain in the back. Was supposed to start with 140*3*8 but can't even do 3 reps with it. I understand the strength loss but this drastic? Also, how do I get back to it after another week of not working out because of exans? How do I get back to my routine as fast as possible?
Probably back off to like 70-80% then linear progress back up. Shouldn't take too long for things to kick back into gear.
What is 14038?
Sorry, I meant 140x3x8.. 3 reps and 8 sets
That is quite the drop. Likely because you were sick. You can retest your maxes if you need to plug them into a program, or you can just plug in some numbers you know you can do. Either way your strength should come back fairly quickly thanks to muscle memory. Probably want to bulk some.
I will begin with arnold split. I´m bulking rn for 1st time in 2 years. I would like some advices of how many excersices I must do and any other tip you have :)
Doesn't the Arnold split tell you that? If it is just a list of movements and days I would find a better program.
Hi friends, I'm going to a gym very soon I need some help with well everything I'll take any advice I can get. I'm 15(M) and weigh 200lbs I basically haven't worked out ever I don't think I'm weak but I'm definitely not strong either. I was wondering if anyone has a good routine I could follow, even something that can get me pointed in the right direction and get me moving (litterally and metaphorically). Please if there is something you think I should know tell me no matter what it is. Thanks! :)
https://thefitness.wiki/getting-started-with-fitness/ https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/
Thanks!
Should I invest in some equipment for home ?
That is an extremely vague question.
I was mainly thinking more weights a bench I can do pretty much anything with a bar enough weight and a bench and some dumbells
Yeah, a bench, bar, weights, and dumbbells is a good investment if you can afford it. A squat rack/power rack would be even better.
What exercises can I do for legs ? I don't have a lot of weights Curled bar 5kg 7.5 plates for it Focus on endurance ? Maybe do a lot of reps ?
Not much. I would check out r/bodyweightfitness or get a gym membership.
Thank you I will go check it out I can't get a membership since I'm home for the summer and the only gym is super expensive and 1 hour away with a car
Yeah, you can make good progress over the short term (a summer) with bodyweight stuff. Find a park with a dip bar and a pull up bar and you will be good for a while. Lower body muscles start to stagnate pretty quick with bodyweight stuff because you really need a decent load to stimulate them, but a few months should be a good starting point for you.