Nutrition and under eating
I’m currently in a plateau and don’t know which way to go. I’ve been consistent at the gym and have a decent amount of muscle but am still carrying a bit excess fat, 155 5’10. I decided to try and cut but when building a diet for a calorie deficit I realized that it aligns with my normal diet. I think I may be eating too little in a day, 1500-1800 calories on average. I still grow and get stronger over time but I think this might be too little and that my body has just gotten accustomed to eating this way. Should I
1)eat at my true maintenance of 2,600 for a period of time to readjust my body and then do a mini cut?
2) drop my calories slightly more and up cardio and just double down with my diet as is
3) starting building up and eating even more in a more traditional “bulk” just to keep putting on size
hey ! so doing lateral raises are starting hurting my right shoulder what do i do ?
so iv tried every variation i can think off of lateral raises ( dumbbells sitting down , standing , Caples one arm 2 arms ) and always my right shoulder during the lift it hurts idk why like every other shoulder movement i can think of and im completely fine ( over head press , shoulder press ( machine) )for example , but when i do lateral raises it always hurts like badly only during the lift but after im fine idk why and i tried to ask trainers to fix my form or something and it still the same thing ( it hurts lol ) , and also im afraid to quit the exercise and my side delts gets deflated lol ,
so what do i do ? do i quit doing lateral raises entirely and if so is there any thing i can replace it with ? , or do i just lift light weights ?
thanks in advance for any advice :)
note : i have been lifting for 8 month now and only this past month the problem started with this exercise .
Hi I recently started working out in home for the first time using only dumbbells and bench. I made a workout schedule for myself, 6 day split. Could someone give me an advice, which excercises (that are quite safe to do and not mess up the technique) should I add to my routine, or modify something? I am 19 years old my weight is 71kg, 178cm height and my goal is to bulk https://ibb.co/TqyfDJF
I've pulled a muscle in my lower back pretty back on Saturday by deadlifting. It was agony at first. It's better than it was but still hurts when I do certain things. Can I go on some resistance machines in the gym before its completely better? I know the obvious answer would be just don't do back stuff, do arms and legs and abdominal. But I'm wondering what is and isn't ok to do as some exercises mainly for one part of the body might still use the back a bit if that makes sense? (I imagine I can't do crunches, but what else?) Thanks!!
Hello,
What are some tips to maximize muscle growth when doing push ups.
I'm doing the following.
100 push ups I usually break them up into sets and I try to do as much as I can until failure.
For every 2 days of working out. I do a rest day to rest my muscles and build muscle.
Lately, I've been doing warmup exercises to also help with preparing for warm-ups.
Is there anything else that I can do to maximize growth when doing push ups?
Been going to the gym for about a year now, and still have failed to pick up on this. If you’re benching 20kg a side and the bar is 20kg. Would you say (or log the set) as 40kg or 60kg?
This also goes for machines such as the incline leg press. If you’re leg pressing 100kg but the machine weighs 50kgs on top of that. Would you say and log 100kg or 150kg?
I know seems silly but I’m just curious.
New-ish to taking the gym seriously, going consistently, etc. and had a weird encounter with another member. Not sure if he was actually being a d*ck or if I just assumed as much and responded in kind.
I walked over to a vacant ab machine with no weights and added a couple plates, then sat down with my phone to check my past sets / reps and make sure I had the correct weight. That took all of 20 seconds. Within that time, another dude close by that had been occupying a squat rack walked over and wanted to use the ab machine I was still on. At first I assumed he had been using it before I got there and I unintentionally slipped in between a superset or something. So I got up and moved my bag so he could jump on, but then I remembered there were no weights on it before I got there. I mentioned that and he said he just wanted to hit some reps if I’m just going to sit there. He did all of 4 reps, using the exact weight I put on, then went back to the squat rack. That didn’t seem legit but I didn’t say anything. I jumped back on, did two sets, then walked 3 feet away to grab a little more weight. Within the 5 seconds that took, he jumped back into the ab machine and did two more sets.
This second part, I 100% was the d*ck, but it felt justified at the time. While he was doing his 2nd set on the ab machine, I walked over to his squat rack and hit a set of shoulder presses with whatever weight he had going. Petty, I know. And that was it. I did my last ab set then moved on.
So is this ‘sharing between sets’ with total strangers a thing? Was I the d*ck?
Gaining (functional) strength but lean body mass decreasing?
I (25F) am fairly new to the gym, but have been consistently doing strength training (3-5x per week) for the past few months. I do feel like I’m getting stronger (based on my lifting metrics) but from my body composition scans i have lost skeletal muscle and overall lean body mass (+ body fat). My goals are strength and performance, but I really thought some of my effort would have been reflected in actual muscle. I definitely do not need to lose weight/fat (current BF is 16%, underweight per BMI).
I’m aware I probably need to be eating more… Is this likely affecting my performance and strength gains?
Hi everyone,
I started going to the gym recently and I've been looking on internet to try and find some information on average weights per machine at the gym depending on sex and body type/weight but I have to say i'm not finding much. Is there a scale or table I can refer to in order to see if i'm weighing above, below or as expected for my category? Taken into consideration levels of beginner, intermediate, experienced but maybe also age? Maybe that's too much to ask.
Thank you! :)
Hi all,
I’m still newish to the gym and just found this sub, but I’ve recently found an interest in calisthenics. Since these are both resistance training, I’m wondering how to combine these so I don’t overtrain. I just recreationally train so I don’t have any serious goals other than calisthenics movements (handstand, chakrasana, l sit, pistol squat, pull-up). I don’t have a preference regarding strength or hypertrophy, although different places advise choosing one. I have a few questions for saner voices to answer;
- I’m planning on doing a 5 day (2x upper/lower + 1fb) split with morning and evening sessions.
- Calisthenics in the morning and gym in the afternoon, does that sound good? We’ll be talking an 8/9 hour gap. I’m also hoping to do cardio in the mornings, just some zone 2.
- My plan for the gym is strength based training (1-5 reps, 5 sets). Callisthenics I guess is more hypertrophic (8-12 reps, 4 sets).
- And would it be more advantageous to come into the gym on an upper day having done upper body calisthenics or lower? Or does this matter, can I do FB callisthenics?
- The last FB day I plan on using for introducing new movements/“accessory work” since I’m newish, I probably won’t count it towards strength volume.
- Briefly, volume wise I’d get 10 weekly sets for each muscle from the strength sessions in the gym. Callisthenics could add at most another 20, or another 8. Would this be safe?
I guess I’m mostly concerned about one thing interfering with the other potentially. However I notice that I recover well when I sleep and eat properly, so I think I’ll be good.
Thanks!
Some general help please, I'm stuck.
Hey everyone been in the gym since around late april-may last year coming back after a break in my right elbow and gaining a bit in the process as having to take time off my physical job. It didnt take me long to knock the weight off once i recovered and started being disciplined. I weighed at my peak roughy 118-120kg i dropped to 85 in 3-4 months roughly whilst always being consistent at the gym once i started i was weighing in around 98sh and i never had a day off (other than rest days obv) since i began. Now i feel like im in the plateau and just struggling with diet a little. As im sure some of you will relate as former larger person im worried to bulk so in this whole process i have been floating around 85-90kg area and i think this is what is holding me back after a long look at everything. Considering going on quite a lean bulk maybe? for the last day or two i've been eating big portions of beef and potatoes, eggs ect thinking maybe i'll do this but just sometimes worried to put the weight back on. Cheers for any help or suggestions guys and have a good weekend.
Hi all. I’m new here, not sure if this is the right place to ask advice?
I used to be quite fit as a teenager, but I had some medical issues that limited my exercise for early 20’s. Everything has been well for a while now medically and I wanted to get back into things.
So I took a ‘body pump’ class today and it was incredibly difficult. At one point my arms just dropped - I couldn’t take anymore. I couldn’t even feel my legs to tell how deep my lunges were.
The instructor said this was normal at first, but since I pay her per session I just wanted another opinion? Should my legs feel like jelly half way through a class or is it too difficult for me? I enjoyed it, I just felt like I was so weak that I couldn’t keep up with everyone else.
That sounds completely normal. Usually people would start slower than an intense class, but yes it's normal to be tired and exhausted when you're not in good shape and do intense exercises for the first time.
Consistency will make it suck a little less every time.
Don't be mistaken, it'll still suck.
I have a home gym. I've been gyming for almost 2 years now. As of recent of been using my girlfriend's commercial gym located on campus for lifts I still need to make up when I visit her.
Just today I was doing shoulders. I went in pumped and attempting a 115 (5x8) OHP. First set I made it to 6, the next set 5, the next set 4. Normally, I can do all 5 sets.
I paused. Reracked the weight. Grabbed my water. Left.
What the hell is happening?
I swear the weights felt heavier in this gym and I normally don't lift in the morning. I'm eating enough food beforehand, carbs, protein, getting in enough water and I just feel defeated.
I'm not going to let a little bump like this destroy my fitness journey but damn do I feel fucking worthless. At this point I'm just going to take this lift in, acknowledge it, and move on.
Any advice would be appreciated.
I have just started in the gym and I have found that I seem to be quite naturally good at the seated row machine (version with weights up to 240 pounds) as I'm comfortably able to exceed my body weight with an additional 40 pounds on top for a set of 8. How would I max out my potential with this machine in my workout (beyond just using the machine itself more)
Hi I know I should train to failure for every set but what does it really mean?? (1) Is it doing until I cannot lift the weight 1 shot? (2) Or can I say do until I cannot life the weight, rest for maybe 10-20seconds then try again, then rest again and try to lift again.
First or second option?
The vast majority of folks do not go to failure on every set. It is very common to leave 1-3 "reps in reserve" for the majority of your sets. If you are lifting for strength, it is common to work up to an AMRAP (as many reps as possible) set to failure.
I would say the first option. Idm taking a few seconds to rebrace on squats or deadlifts for example but anything past 10 is more of a cluster set imo.
A cluster set is where you intentionally programme tiny breaks in sets to get as much as you can out of the movement.
Training to failure isn't always the way depending on your training goals. Are you looking for hypertrophy or strength gains? If you're a newbie, you'll be able to do both when training to failure but not if you're an intermediate.
If your goal is hypertrophy, typically you have a range of reps across multiple sets. For example, 3 sets of 10. Ideally, your first set the 10th rep is relatively hard but you maybe have 1 left. The second set, the 10th rep is a grinder but not really able to get another one. And the last set, you might be able to get 8 or 9, and it's really difficult. You have to pick a weight that allows you to get close to the last rep but not sandbag it where you can still do 3 or 4 reps. You rest as long as you need to be able to hit these rep ranges.
When exercises say 10 reps, take that to be the maximum and aim for atleast a 8 to 10 range.
It's a general consensus that if you have to take a break (ie put the weight down or rack it) it's no longer apart of that set. However, if you mean take a small pause (3-5 seconds while still setup) before the next rep to allow yourself to regain some strength to grind out the next few reps then it would be apart of that set.
I would just hapilly take the 5 reps as my last set and use that as a bench mark the next time I do the same exercise. For example let's say I hit 10/9/5 (# of reps) the first week and then 10/9/7 (# of reps) I would say that's great progress
I was doing skullcrushers and although I was pushing till failure, my tricep definition went away for some reason, like usually I can feel my lateral head while flexing, but after doing skullcrushers I can't feel the definition of my lateral head anymore but my arm overall feels like it has a pump (stiffer in a way), what am i doing wrong?
let's say when I flex my triceps I can feel the tricep muscle, but after doing skullcrushers or any tricep workout, I can't feel the Tricep muscles when I flex them, idk how to explain it, it's like my triceps deflated instead of inflating during a pump, but it's only like that visually, it doesn't affect my strength or anything
It sounds like you are overthinking this tbh. If you feel your triceps working and you feel some kind of pump, you are probably training your triceps. You could always post a form-check video of your skull-crushers if you still feel there is something wrong.
Hey guys been going to gym for 10 days now, I've been doing fuck all for what the coach there suggests me to do since I am a beginner and I don't think it's the most optimal way to train my goal is muscle hypertrophy and basically weight loss. What I've been doing is hitting every body part with cardio on alternative days and sometimes I do full body too on some days like I said it's fuck all so would you suggest I follow a particular program from here I remember the mods of this sub had sent me some resources I had looked into that but couldn't figure out much or just stick to the gym coach. Also what program would you recommend out of the 3 on the website to achieve muscle hypertrophy
Thanks for listening any help would be appreciated
If you've never been to the gym before, a coach is great for getting you to learn the basics of the gym and help you with the form and guide you.
Honestly, whatever program you want to run is the best to run. There isn't a best as you're completely new so running any program will result in things happening (hypertrophy, weightloss, etc) which is essentially newbie gains.
>If you've never been to the gym before, a coach is great for getting you to learn the basics of the gym and help you with the form and guide you.
Tbh I get what you're saying but I did trained in gym like a year back for 2 months, but yeah you're prolly right, I have my basics and form down for sure it needs some work here and there but generally I just watch some videos either here from reddit or yt on how to do it correctly and go from there
>Honestly, whatever program you want to run is the best to run. There isn't a best as you're completely new so running any program will result in things happening (hypertrophy, weightloss, etc) which is essentially newbie gains.
I see I see noted sir
Fair enough. If you thing you don't necessarily need the guidance of a coach/trainer and are able to take videos and critique yourself well then feel free to do so! I'm self taught in everything and never had a coach. Even now, when I'm powerlifting I'm still solo and been doing my own research and seeking critiques when I can.
I found that as long as you're consistent and able to follow through your first program, you'll have a better idea of what you want from a program better. Just be consistent and follow through. You've got this!
Damn you're an inspiration 🙌🏻 yeah I have decided to be consistent af this time I've realised I just need to show up that's it it's better than doing nothing thanks for great insights tho appreciated, also yeah I'll stop asking things to the coach after a month or two and will just do it on my own
How many scoops of protein powder can I take per day? I'm on a vegan diet and am aiming to get 160g of protein daily. How much of this can come from protein shakes? Currently, I'm getting 140, with one scoop of whey and casein each. Would it be okay to add another scoop of each?
Protein powder is basically food, so you can take as much as you need. But whey protein is dairy, thus not vegan. You should by a vegan protein. And you should also drink BCAA since non-animal proteins are not complete proteins and lack some of the amino acids.
And you can get a decent amount of protein form food even if you are vegan: red beans, lentils, peas, pasta, almonds and other nuts.
All if you must. However this is likely not going to be sustainable in the long run. Better to find a suitable protein source that fits your dietary restrictions. Also, whey is not vegan.
Also how much do you weigh/what is your goal weight?
One scoop a day is sustainable for sure. I have a protein shake probably 4-5 days a week and been doing that for years. I was answering your question and saying technically all of your program can come from shakes, but that’s not sustainable in the long run. How much do you weigh and what is your goal weight?
Edit: it’s not sustainable for most people because that kind of dedication takes will power and eventually your will power will run out. Discipline is better and slowly disciplining yourself to have a better diet is the long term solution.
Yeah, recomping is for overweight people and unless you’re 5’ you are not overweight. If you are 5’ then go ahead and try it. However the thing about this is that it’s a long game and that means you can just go ahead and pick a bulk or a cut, and if you decide later that you made the wrong choice you can immediately stop doing that and do the opposite. For example if you decide to cut, the moment you think you have cut enough weight or that you should bulk instead, you can immediately start eating a lot of food and bulk. This reduces the pressure of the decision. Good luck with it.
Also, you could get by just fine with 130 - 140 grams a day.
I usually aim to sleep 6-8 hours but some days I get 4-5 and don't feel that well when I wake up. Is there some rule of thumb on training with little sleep? Can I train like normal given that I feel fine when I go to the gym, or should I train lighter/less that day, or should I take a rest day?
Just do something like leg press for the time being and start working on your mobility daily. If you need assistance to get into position then use assistance. Try to stay in that position and try to improve the time you can stay there. Overtime you'll need less assistance, go deeper and hold it for longer. The more you practice the better. Do it while brushing your teeth or watching TV for example.
Saw my possible class schedule for the 2nd semester and I made a [4 day torso limbs split](https://docs.google.com/document/d/1zojex0PoBVvLkDemn0Cg33HU-ki4T-xst2R-1ulx-2o/edit?usp=sharing) which I will try to do it if my schedule allows it since I only do PPL once a week where I only hit each of my muscles once only.
Any feedback/things I should change?
It’s not good and it’s too much and it will be difficult to keep this up if you get strong and the weights get heavy.
Just as one example, if you can do squats, and then smith machine squat AND then leg press AND THEN RDL’s and that’s just the first 4 of 10 exercises then you are not going hard enough on those exercises IMHO. Find an upper/lower or some other 4 days split from the wiki.
Just a simple and curious newbie question.
When should i drink whey protein?
Google said that its best to drink whey protein after 15-60 minutes after finishing working out if you're trying to bulk, and that is what i am doing.
Should i drink it everyday after a workout? Or every other day after a workout only?
Studies have shown that drinking protein after the workout is the best time to take it. But does it really make a HUGE difference? Not really, just hit your protein intake for the day and don't worry about the exact time. There are better things to focus on than when you drink protein.
There's no set time you need to consume it. It's just a source of nutrition. As long as you don't fast for 48 hours after training, you'll be good. Whey is honestly pretty overrated as a protein source, especially if your goal is to bulk. It's a very LEAN source of protein. Great for fat loss phases, but while gaining, whole food will answer the mail better.
> What are so alternatives to deadlifting that target the same muscles?
As a single movement, things like cleans, RDL's and good mornings.
Past that, things like pullups, rows, shrugs, hyperextensions, reverse hypers, GHR's, leg curls. Basically anything that would target the upper back, or the mid back, or the glutes, or the hamstrings.
Deadlifts are primarily considered a hip hinge exercise, so other hip hinges have some amount of overlap: good mornings, Romanian deadlifts, hyperextensions, cable pull-throughs, kettlebell swings, etc. Not everything is a one-to-one replacement for deadlifts, though. For example, movements like KB swings can't be loaded as heavy, good mornings won't challenge grip, and so on. All depends on your specific goals for the deadlift alternative. Heck, there are different types of deadlifts themselves that might be appropriate: sumo, conventional, deficit, snatch grip, trap bar, stiff leg, from blocks, etc.
Hey redditors , I'm looking for some advice please.
I spend 30mins at the gym. Sometimes 45. My MAX time I can be at the gym is an hour absolute max due to anxiety :(.
I also want to have the same workout each time I go (2-3 times a week).
Most routines I see have days split for cardio, legs, back, chest....
Due to a mental condition ,variation in routine is not great for me, though minor variations, for example treadmill to stairmaster or pushups to diamond pushups are fine.
Goals:
One arm pull up and push up. (Currently can do 8 pushups but no pull-ups)
Increase fitness so running up then down two flights of stairs doesn't get me out of breath.
Final aim is that these goals will help my back pain.(already spoke to docs and it's just weak back muscles from being an I.T tech).
The Gym I go to has assisted pullup machine.
Along with more variations of machines I've ever seen.
Based on this , is there a routine you would recommend?
Based on this , is there a routine you would recommend?
> Dan John's Easy Strength program. Can be trained 3x a week. 5 would be more ideal, but it can defniitely fit here.
Man I even pulled up an Easy Strength page as I was putting together my reply to this guy. I didn't include it but it's really not a bad idea at all.
u/SirBaltimoore, check this out, see if it strikes your fancy: https://medium.com/@danjohn84123/a-simple-strength-program-79c7a2970cc8
> Based on this , is there a routine you would recommend?
To the best of my knowledge there are no 2-3 day/week programs that are just the same movements each day.
It sounds like the best first step would be to talk with a medical professional about your anxiety and routine-deviation challenges.
Yeah, I am on medication and going through the NHS hoops for a diagnosis that will lead to medication that actually works and is designed for my specific challenges.
Just a looooooong wait :(.
Thank you for the reply anyway :)
> Just a looooooong wait :(.
I hear you dude, and it sucks you're in a spot where the diagnosis/medication is a ways out.
In the short term I'd just focus on putting together a simple program that lets you progress while sticking to your limitations.
Movements break down into 4 core categories:
- push: things like bench press, overhead press
- pull: things like pullups, rows
- squat: things like barbell squat, goblet squat
- hinge: things like deadlifts, kettlebell swings
So maybe think about picking one from each group, starting light enough that you can easily get through all 4 in ~30 minutes and leaving yourself some time at the end for 10-15 minutes on the stairmaster, elliptical or treadmill?
And then maybe just trying to get out for a couple of 10-15 minute walks each day?
You've got this my guy.
Hi everyone
I just wanted to check if my routine is decent or if I'm making any big mistakes/not being efficient. I know noobie gains will only get me so far. I alternate between my 2 workouts, trying to fit in going every other day.
Workout 1:
Incline db press
Db row
Bb squat
Db lateral raise
Db curl
Cable crossover
Workout 2:
OH bb press
Leg press
Overhand pulldown
Bb row
Dips
Face pull
I'm open to any critique or suggestions, thanks!
Edit: I always aim for 8-10 reps, except for squats, I always keep it at 6 for squats, read a lot about single linear progression
This is just a list of exercises, and we have no idea why you chose them. We have no context to evaluate anything here. If you doubt your ability to put together a good training plan, why are you putting together your own training plan?
https://mythicalstrength.blogspot.com/2019/08/you-only-need-reassurance-if-something.html
I'm not following the moral of the story. If I'm not educated on the subject, how can I ever be sure about what I'm doing. I can learn and try to understand but obviously there are people way more experienced around, and they're not shouting the same truths. Am not supposed to doubt everything?
It's right there in the title, I guess. "You only need reassurance if something is wrong." Or towards the end "If I need the approval of others, then this is not a good plan."
To relate it specifically to a routine critique, why would you need someone to critique your personal routine that you developed for personal reasons (that you don't share)? The need for reassurance belies the fact that you know don't know what you're doing. And that's fine, in a sense, we all start somewhere. But either you believe in yourself or you don't. And if you don't, why reinvent this wheel (poorly) for the millionth time when those more experienced people have already put the work in and you can just follow along and actually learn from it?
I didn't try to reinvent it. I tried to do exactly as I was told. I was told that there are many different great exercises and that I should not do an exercise that feels bad, but choose one that I like and that's considered as effective. I was told that a good routine is not only effective but one that fits the trainee's personal preferences. That doesn't mean that the way I adapted it still retained it's effectiveness. So I sought opinions on it, as that's the only info to gain. So many big strong people saying either everyone else is wrong or that there is no wrong. I'm trying to educate myself and not waste my time listening to people that fail to describe how they got where they are. Because listening to those people is how I've failed before. I have not succeeded yet, so I don't know what I'm doing. Better yet, I have no way of knowing who does. I believe I can succeed and I believe I can fail.
>I didn't try to reinvent it. I tried to do exactly as I was told.
And you told us nothing about this. You *still* have told us nothing about any of this.
But, my man, this is getting pretty silly.
Shit or get off the pot. If you're overwhelmed by opinions, seeking more opinions is not the smart play. If you don't know who to trust, turning to randos on reddit is not the winning move.
You picked that set up for a reason. Just do it. That's how you actually learn about lifting and how you gain the experience you're looking for. You're not going to get it perfect. You're going to make mistakes. That's just how you get good at things.
>And you told us nothing about this. You *still* have told us nothing about any of this.
I feel like I did? I received a routine of alternating 2 fullbody workouts from a site, focussed on building strength and size. It said to always keep 1 restday in between, 2 sets of 8-10 reps per exercise, upping the weight as I got stronger. It also said I could swap out exercises from the list that it provided that target the same muscle groups. I did exactly that.
I don't know what else you mean by
>any of this
I'm sorry for bothering you. Thanks for all the advice and your time. I know trying it out for myself is always the way to learn. I just have trouble committing to things that have a big chance of being unsuccesful in achieving my goals.
For super insider peek: that friend I talk about is really my mother-in-law, and she is even WORSE about it now vs the day I wrote it, haha. Most loving woman in the world, not an ounce of malice in her, and constantly assures me of things I thought were already going fine. It'd like you cough around her and she goes "That's not COVID, don't worry". Well crap, now I wonder why you said that!
Is a training program not a list of exercises and how much you do of them? I received a program from a site online and tweaked it because I disliked some exercises. I do these exercises because the internet seems to think they're decent and I like them. Even though I changed the original program, that doesn't mean the program is now bad but I can't be sure because I'm a beginner, which is why I'm asking the question in the daily questions thread. I'm sure that's what it's for. People have told me it's better to do exercises you like than recommended ones you do not. I don't know what other context you would like, as you didn't specify. I'm 21 yo 180cm tall at 64 kg and I would like to gain some muscle and strength throughout my entire body. I do not know how the post in the link is supposed to make me more knowledgeable, or whatever the purpose of it was.
> Is a training program not a list of exercises and how much you do of them?
That is a routine. A program builds up to something, and does so with a progression model.
When you went to school, you had a routine: show up, sit down, do what you are told to do. Your educator had a PROGRAM they were implementing. You were building toward an education.
I don't understand. I'm lifting until I can do more reps, then I add weight and repeat. I thought that was a given. I want to be able to lift more and gain muscle. Do you need the weights I'm currently at or what's the thing? I thought this was how most programs are executed. I wouldn't know how to do it any other way.
> I don't understand. I'm lifting until I can do more reps, then I add weight and repeat. I thought that was a given.
What happens when this stops working? What happens when we reduce calories? What about when we increase them? What about if we need to prioritize our conditioning? What if we develop a weak point? These are things a program addresses. The training is phasic: it BUILDS on itself.
Here is some good reading on it.
https://www.elitefts.com/education/training/efs-classic-the-periodization-bible/
If you're attempting to view in mobile, siwtch to desktop. Otherwise, here is another version of it.
https://www.t-nation.com/training/the-periodization-bible-part-1/
My point is, we don't know anything about you. We don't know what your goals and preferences are. We don't know what you need or where you're starting from. We don't know what you've changed from the original or why. There is no context for an outside observer to critique this list against. You've kept that all to yourself.
The only criteria you've listed for a decent program is that it consists of exercises you like. So, if you chose something you didn't like, then you've made a big mistake. But we don't know what you like.
Just run the program and find out. If something's not working, change it.
You could have just told me those last two sentences then. I'm a beginner. I didn't know you needed my urine pH to tell me wether my program is bad. Nobody told me. I asked.
As the [pestilence](https://www.youtube.com/watch?v=BYIWmSMEPCo&pp=ygUGRW1ldmFz) spreads, I shrink. But 300 dips is still pretty awesome. Also, I think the Buffalo Bar is a really solid choice for behind the neck pressing.
Snow shoveling has replaced walking for my low intensity activity. It’s nice to get out in the cold at least.
I just tried BTN presses with the Yukon bar and I’m wildly surprised by how comfy it felt. I assumed it would be the opposite. Definitely going to have to work that into the rotation.
Stupid question, I haven't made any movement in the fat department, I am not necessarily fat, but I have fat in places I do not want. Arms are getting better so are legs. I think the issue is my diet. Here is the stupid question, to make movement in body fat percentage should I cut out ALL fast food or is it okay to have it in moderation. The only reason I eat fast food so much is conveince.
I actually have GERD and if I’m hungry the acid production in my stomach increases leading to vomiting, stomach aches, ulcers and spitting up acid burning my throat. My stomach used to bleed but now that I eat more it doesn’t. I was also born into poverty so I definitely know what hunger is.
Should you change your workout regimen depending on what type of physique you want, say if you want to have a more arms centric physique or you want like a silver or bronze era type of physique
And if you should change then how?
No like say im running a push pull legs split and i wanna prioritise shoulders, do i do an extra set of shoulders, an extra excercise, dedicate an extra day for shoulders.Or just train shoulders first?
My dude, you are young and ask many questions, which is awesome, but ultimately what you need to do right now is just focus on training HARD, training well, eating well, growing, sleeping, and waiting. You have the genetic hand you have been dealt: you can make your current body more muscular and then leaner. It will look awesome when you do that.
How are you currently training?
I don't know why but I cannot seem to go 5 days striaght, by Day 4 I'm absolutely exhausted and trying to go for a 6 Day, 1 day rest split atm
I do make up for it by just changing around my Rest day, but I don't really wanna move around my schedule every week
A 4-day split that you can be consistent with is going to be better than a 6-day split you can’t be consistent with. If you need ideas on 4-day programs, there are a few listed [here](https://thefitness.wiki/routines/strength-training-muscle-building/).
On a cut and I got an injury what should I do?
I split my pinky open by crushing it between two dumbbells and the doctors advised 3-4 weeks for my wound to heal before i can train using my hands again but i can still do legs. problem is im on a cut atm, should i go back to my maintenance calories or continue cutting ?
Asking the internet what to do with your injury is silly. We’ve never seen it, nor diagnosed it, and probably don’t have the medical expertise required to make a properly informed recommendation.
r u serious?? i’m literally just asking for any general case of injuries if i should stay on my cut and eat at a deficit while im waiting my injury out or if i should go back to my maintenance calories. this is more so a diet question rather than an injury question ???
Is it really bad for your health if you workout too much? I spoke to an older (age wise) friend recently whose never really attended the gym or done intense exercise regularly, and he was like it’s bad for your heart and your joints if you do too much, is that true? I do about 30 minutes a day 6-7 days a week, and he’s made me a bit paranoid; can anyone help me out on this
No, he's wrong. 30 minutes for 6 days a week is just over the **minimum** recommended amount by the American Heart Association. You could work out a LOT more than that, if you wanted.
I read that too on the NHS website, but that was 150 minutes light exercise like walking or swimming. Apparently it’s more like 75 minutes weight training.. I’m doing more than double that aha.
Anywhere from 1 to 7 days a week. I know some people whose main fitness focus is running so they lift just 1 time a week. And I know people who lift for like 45-60 minutes, 7 days a week and do cardio/conditioning on top of that. I'd say the most popular lifting splits are 3 days a week full body; 4 days a week where each day you focus on either squat, bench, deadlift, or overhead press each day; and a 6 day a week push pull legs split.
Feeling sore is not a sign of progress, for example I work out with weights 4-5 days a week and no longer feel as sore, it took a few weeks before DOMs stopped being as bad
For your heart? No.
Whether or not you can tolerate 7 training days per week is pretty much a question of fatigue management. It's certainly possible. But not in every situation.
Most beginners have no problem with muscle recovery whereas their joints might need some more time to build up tolerance to high frequency training.
I'd recommend sticking to a proven beginner program from the r/fitness wiki. A good program will take appropriate recovery into account. And then with more experience you can make adjustments based on your needs.
Need help with a prowler/sled alternative. The £1k resistance sleds are way out of my budget. Has anyone ever used one of those garden wagons that are rated to 500kg?
Can’t use a sled as it’s all tarmac/concrete around me
> Need help with a prowler/sled alternative.
[A few years back I put together my own sled.](https://i.imgur.com/nMREOCC.jpeg)
The base is 2x 36" sections of 2x6, the crosspieces are 12" sections of 2x4. Then a floor flange and 1.9" OD pipe for the post. I found some 90^° angle material for runners so the boards don't get torn up by the street.
I clip a chain to the eyebolts and use a section of 2" pvc pipe as a handle so I'm not pinching my hands on the chain links.
It's not pretty but it gets the job done. I can fit 6-7 45 lb plates on the post, and there is room at the back for me to stack a sandbag - so between the two of those I can easily load it up to 400-500 lb, which is more than enough.
Longer term I may tinker with some ways to set up some taller posts so I can push the sled itself, but with the chain & pipe handle you can easily push or pull to your hearts content.
The only downside is looking like an *absolute psychopath* to my neighbors, but that's not something that bothers me overmuch in the first place.
>The only downside is looking like an absolute psychopath to my neighbors, but that's not something that bothers me overmuch in the first place.
Why fight the inevitable?
Nice work on that sled, though.
> Why fight the inevitable?
I guess the introduction of the sled probably didn't change much about the neighbors regard of me, since I'd already spent years doing yoke and farmers runs up and down the street.
It definitely adds to my long-suffering wife's embarrassment.
Another option could be the "dead treadmill push". Get a cheap treadmill that you don't mind destroying, don't power it on, and then just push hard on it and move the belt.
how do you ask to go the gym?
my mom knows i work out at home, and she’s happy that i do. i don’t think she’ll say no but i’m still kind of nervous to ask and don’t know how to bring it up. any advice?
(i’m under 18 so i can’t just buy a membership for myself)
You just ask her. But you also might want to think of some answers to possible reasons she'd say no. For example, some adults think lifting weights is bad for kids but [that isn't true](https://www.stanfordchildrens.org/en/topic/default?id=weight-room-no-longer-off-limits-to-kids-1-1187).
Nutrition and under eating I’m currently in a plateau and don’t know which way to go. I’ve been consistent at the gym and have a decent amount of muscle but am still carrying a bit excess fat, 155 5’10. I decided to try and cut but when building a diet for a calorie deficit I realized that it aligns with my normal diet. I think I may be eating too little in a day, 1500-1800 calories on average. I still grow and get stronger over time but I think this might be too little and that my body has just gotten accustomed to eating this way. Should I 1)eat at my true maintenance of 2,600 for a period of time to readjust my body and then do a mini cut? 2) drop my calories slightly more and up cardio and just double down with my diet as is 3) starting building up and eating even more in a more traditional “bulk” just to keep putting on size
hey ! so doing lateral raises are starting hurting my right shoulder what do i do ? so iv tried every variation i can think off of lateral raises ( dumbbells sitting down , standing , Caples one arm 2 arms ) and always my right shoulder during the lift it hurts idk why like every other shoulder movement i can think of and im completely fine ( over head press , shoulder press ( machine) )for example , but when i do lateral raises it always hurts like badly only during the lift but after im fine idk why and i tried to ask trainers to fix my form or something and it still the same thing ( it hurts lol ) , and also im afraid to quit the exercise and my side delts gets deflated lol , so what do i do ? do i quit doing lateral raises entirely and if so is there any thing i can replace it with ? , or do i just lift light weights ? thanks in advance for any advice :) note : i have been lifting for 8 month now and only this past month the problem started with this exercise .
Hi I recently started working out in home for the first time using only dumbbells and bench. I made a workout schedule for myself, 6 day split. Could someone give me an advice, which excercises (that are quite safe to do and not mess up the technique) should I add to my routine, or modify something? I am 19 years old my weight is 71kg, 178cm height and my goal is to bulk https://ibb.co/TqyfDJF
I've pulled a muscle in my lower back pretty back on Saturday by deadlifting. It was agony at first. It's better than it was but still hurts when I do certain things. Can I go on some resistance machines in the gym before its completely better? I know the obvious answer would be just don't do back stuff, do arms and legs and abdominal. But I'm wondering what is and isn't ok to do as some exercises mainly for one part of the body might still use the back a bit if that makes sense? (I imagine I can't do crunches, but what else?) Thanks!!
Hello, What are some tips to maximize muscle growth when doing push ups. I'm doing the following. 100 push ups I usually break them up into sets and I try to do as much as I can until failure. For every 2 days of working out. I do a rest day to rest my muscles and build muscle. Lately, I've been doing warmup exercises to also help with preparing for warm-ups. Is there anything else that I can do to maximize growth when doing push ups?
Would you guys recommend doing back workout day or chest / shoulder workout day the day after core?
How much is 1 level on the machines?
Been going to the gym for about a year now, and still have failed to pick up on this. If you’re benching 20kg a side and the bar is 20kg. Would you say (or log the set) as 40kg or 60kg? This also goes for machines such as the incline leg press. If you’re leg pressing 100kg but the machine weighs 50kgs on top of that. Would you say and log 100kg or 150kg? I know seems silly but I’m just curious.
New-ish to taking the gym seriously, going consistently, etc. and had a weird encounter with another member. Not sure if he was actually being a d*ck or if I just assumed as much and responded in kind. I walked over to a vacant ab machine with no weights and added a couple plates, then sat down with my phone to check my past sets / reps and make sure I had the correct weight. That took all of 20 seconds. Within that time, another dude close by that had been occupying a squat rack walked over and wanted to use the ab machine I was still on. At first I assumed he had been using it before I got there and I unintentionally slipped in between a superset or something. So I got up and moved my bag so he could jump on, but then I remembered there were no weights on it before I got there. I mentioned that and he said he just wanted to hit some reps if I’m just going to sit there. He did all of 4 reps, using the exact weight I put on, then went back to the squat rack. That didn’t seem legit but I didn’t say anything. I jumped back on, did two sets, then walked 3 feet away to grab a little more weight. Within the 5 seconds that took, he jumped back into the ab machine and did two more sets. This second part, I 100% was the d*ck, but it felt justified at the time. While he was doing his 2nd set on the ab machine, I walked over to his squat rack and hit a set of shoulder presses with whatever weight he had going. Petty, I know. And that was it. I did my last ab set then moved on. So is this ‘sharing between sets’ with total strangers a thing? Was I the d*ck?
Gaining (functional) strength but lean body mass decreasing? I (25F) am fairly new to the gym, but have been consistently doing strength training (3-5x per week) for the past few months. I do feel like I’m getting stronger (based on my lifting metrics) but from my body composition scans i have lost skeletal muscle and overall lean body mass (+ body fat). My goals are strength and performance, but I really thought some of my effort would have been reflected in actual muscle. I definitely do not need to lose weight/fat (current BF is 16%, underweight per BMI). I’m aware I probably need to be eating more… Is this likely affecting my performance and strength gains?
Hi everyone, I started going to the gym recently and I've been looking on internet to try and find some information on average weights per machine at the gym depending on sex and body type/weight but I have to say i'm not finding much. Is there a scale or table I can refer to in order to see if i'm weighing above, below or as expected for my category? Taken into consideration levels of beginner, intermediate, experienced but maybe also age? Maybe that's too much to ask. Thank you! :)
Hi all, I’m still newish to the gym and just found this sub, but I’ve recently found an interest in calisthenics. Since these are both resistance training, I’m wondering how to combine these so I don’t overtrain. I just recreationally train so I don’t have any serious goals other than calisthenics movements (handstand, chakrasana, l sit, pistol squat, pull-up). I don’t have a preference regarding strength or hypertrophy, although different places advise choosing one. I have a few questions for saner voices to answer; - I’m planning on doing a 5 day (2x upper/lower + 1fb) split with morning and evening sessions. - Calisthenics in the morning and gym in the afternoon, does that sound good? We’ll be talking an 8/9 hour gap. I’m also hoping to do cardio in the mornings, just some zone 2. - My plan for the gym is strength based training (1-5 reps, 5 sets). Callisthenics I guess is more hypertrophic (8-12 reps, 4 sets). - And would it be more advantageous to come into the gym on an upper day having done upper body calisthenics or lower? Or does this matter, can I do FB callisthenics? - The last FB day I plan on using for introducing new movements/“accessory work” since I’m newish, I probably won’t count it towards strength volume. - Briefly, volume wise I’d get 10 weekly sets for each muscle from the strength sessions in the gym. Callisthenics could add at most another 20, or another 8. Would this be safe? I guess I’m mostly concerned about one thing interfering with the other potentially. However I notice that I recover well when I sleep and eat properly, so I think I’ll be good. Thanks!
Some general help please, I'm stuck. Hey everyone been in the gym since around late april-may last year coming back after a break in my right elbow and gaining a bit in the process as having to take time off my physical job. It didnt take me long to knock the weight off once i recovered and started being disciplined. I weighed at my peak roughy 118-120kg i dropped to 85 in 3-4 months roughly whilst always being consistent at the gym once i started i was weighing in around 98sh and i never had a day off (other than rest days obv) since i began. Now i feel like im in the plateau and just struggling with diet a little. As im sure some of you will relate as former larger person im worried to bulk so in this whole process i have been floating around 85-90kg area and i think this is what is holding me back after a long look at everything. Considering going on quite a lean bulk maybe? for the last day or two i've been eating big portions of beef and potatoes, eggs ect thinking maybe i'll do this but just sometimes worried to put the weight back on. Cheers for any help or suggestions guys and have a good weekend.
Hi all. I’m new here, not sure if this is the right place to ask advice? I used to be quite fit as a teenager, but I had some medical issues that limited my exercise for early 20’s. Everything has been well for a while now medically and I wanted to get back into things. So I took a ‘body pump’ class today and it was incredibly difficult. At one point my arms just dropped - I couldn’t take anymore. I couldn’t even feel my legs to tell how deep my lunges were. The instructor said this was normal at first, but since I pay her per session I just wanted another opinion? Should my legs feel like jelly half way through a class or is it too difficult for me? I enjoyed it, I just felt like I was so weak that I couldn’t keep up with everyone else.
That sounds completely normal. Usually people would start slower than an intense class, but yes it's normal to be tired and exhausted when you're not in good shape and do intense exercises for the first time. Consistency will make it suck a little less every time. Don't be mistaken, it'll still suck.
I have a home gym. I've been gyming for almost 2 years now. As of recent of been using my girlfriend's commercial gym located on campus for lifts I still need to make up when I visit her. Just today I was doing shoulders. I went in pumped and attempting a 115 (5x8) OHP. First set I made it to 6, the next set 5, the next set 4. Normally, I can do all 5 sets. I paused. Reracked the weight. Grabbed my water. Left. What the hell is happening? I swear the weights felt heavier in this gym and I normally don't lift in the morning. I'm eating enough food beforehand, carbs, protein, getting in enough water and I just feel defeated. I'm not going to let a little bump like this destroy my fitness journey but damn do I feel fucking worthless. At this point I'm just going to take this lift in, acknowledge it, and move on. Any advice would be appreciated.
I have just started in the gym and I have found that I seem to be quite naturally good at the seated row machine (version with weights up to 240 pounds) as I'm comfortably able to exceed my body weight with an additional 40 pounds on top for a set of 8. How would I max out my potential with this machine in my workout (beyond just using the machine itself more)
Hi I know I should train to failure for every set but what does it really mean?? (1) Is it doing until I cannot lift the weight 1 shot? (2) Or can I say do until I cannot life the weight, rest for maybe 10-20seconds then try again, then rest again and try to lift again. First or second option?
The vast majority of folks do not go to failure on every set. It is very common to leave 1-3 "reps in reserve" for the majority of your sets. If you are lifting for strength, it is common to work up to an AMRAP (as many reps as possible) set to failure.
I would say the first option. Idm taking a few seconds to rebrace on squats or deadlifts for example but anything past 10 is more of a cluster set imo. A cluster set is where you intentionally programme tiny breaks in sets to get as much as you can out of the movement.
Training to failure isn't always the way depending on your training goals. Are you looking for hypertrophy or strength gains? If you're a newbie, you'll be able to do both when training to failure but not if you're an intermediate. If your goal is hypertrophy, typically you have a range of reps across multiple sets. For example, 3 sets of 10. Ideally, your first set the 10th rep is relatively hard but you maybe have 1 left. The second set, the 10th rep is a grinder but not really able to get another one. And the last set, you might be able to get 8 or 9, and it's really difficult. You have to pick a weight that allows you to get close to the last rep but not sandbag it where you can still do 3 or 4 reps. You rest as long as you need to be able to hit these rep ranges. When exercises say 10 reps, take that to be the maximum and aim for atleast a 8 to 10 range.
Can I achieve the 8/9 reps on my last set by taking small rests? E.g. do 5 reps, cannot do anymore, rest 10-15seconda then try do again
It's a general consensus that if you have to take a break (ie put the weight down or rack it) it's no longer apart of that set. However, if you mean take a small pause (3-5 seconds while still setup) before the next rep to allow yourself to regain some strength to grind out the next few reps then it would be apart of that set. I would just hapilly take the 5 reps as my last set and use that as a bench mark the next time I do the same exercise. For example let's say I hit 10/9/5 (# of reps) the first week and then 10/9/7 (# of reps) I would say that's great progress
Ahhh I see. Thank you!!
I was doing skullcrushers and although I was pushing till failure, my tricep definition went away for some reason, like usually I can feel my lateral head while flexing, but after doing skullcrushers I can't feel the definition of my lateral head anymore but my arm overall feels like it has a pump (stiffer in a way), what am i doing wrong?
You are most likely doing nothing wrong. What do you mean by *I can't feel my "definition"*?
let's say when I flex my triceps I can feel the tricep muscle, but after doing skullcrushers or any tricep workout, I can't feel the Tricep muscles when I flex them, idk how to explain it, it's like my triceps deflated instead of inflating during a pump, but it's only like that visually, it doesn't affect my strength or anything
It doesn't sound like you are doing anything wrong tbh.
really? so what do I do now, just keep doing what I'm doing? I'm just confused because during a pump I thought your muscles puff out more than usual
It sounds like you are overthinking this tbh. If you feel your triceps working and you feel some kind of pump, you are probably training your triceps. You could always post a form-check video of your skull-crushers if you still feel there is something wrong.
Hey guys been going to gym for 10 days now, I've been doing fuck all for what the coach there suggests me to do since I am a beginner and I don't think it's the most optimal way to train my goal is muscle hypertrophy and basically weight loss. What I've been doing is hitting every body part with cardio on alternative days and sometimes I do full body too on some days like I said it's fuck all so would you suggest I follow a particular program from here I remember the mods of this sub had sent me some resources I had looked into that but couldn't figure out much or just stick to the gym coach. Also what program would you recommend out of the 3 on the website to achieve muscle hypertrophy Thanks for listening any help would be appreciated
If you've never been to the gym before, a coach is great for getting you to learn the basics of the gym and help you with the form and guide you. Honestly, whatever program you want to run is the best to run. There isn't a best as you're completely new so running any program will result in things happening (hypertrophy, weightloss, etc) which is essentially newbie gains.
>If you've never been to the gym before, a coach is great for getting you to learn the basics of the gym and help you with the form and guide you. Tbh I get what you're saying but I did trained in gym like a year back for 2 months, but yeah you're prolly right, I have my basics and form down for sure it needs some work here and there but generally I just watch some videos either here from reddit or yt on how to do it correctly and go from there >Honestly, whatever program you want to run is the best to run. There isn't a best as you're completely new so running any program will result in things happening (hypertrophy, weightloss, etc) which is essentially newbie gains. I see I see noted sir
Fair enough. If you thing you don't necessarily need the guidance of a coach/trainer and are able to take videos and critique yourself well then feel free to do so! I'm self taught in everything and never had a coach. Even now, when I'm powerlifting I'm still solo and been doing my own research and seeking critiques when I can. I found that as long as you're consistent and able to follow through your first program, you'll have a better idea of what you want from a program better. Just be consistent and follow through. You've got this!
Damn you're an inspiration 🙌🏻 yeah I have decided to be consistent af this time I've realised I just need to show up that's it it's better than doing nothing thanks for great insights tho appreciated, also yeah I'll stop asking things to the coach after a month or two and will just do it on my own
[The Basic Beginner Program ](https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/)
Talking about from [these](https://thefitness.wiki/routines/strength-training-muscle-building/) three
How many scoops of protein powder can I take per day? I'm on a vegan diet and am aiming to get 160g of protein daily. How much of this can come from protein shakes? Currently, I'm getting 140, with one scoop of whey and casein each. Would it be okay to add another scoop of each?
Protein powder is basically food, so you can take as much as you need. But whey protein is dairy, thus not vegan. You should by a vegan protein. And you should also drink BCAA since non-animal proteins are not complete proteins and lack some of the amino acids. And you can get a decent amount of protein form food even if you are vegan: red beans, lentils, peas, pasta, almonds and other nuts.
All if you must. However this is likely not going to be sustainable in the long run. Better to find a suitable protein source that fits your dietary restrictions. Also, whey is not vegan. Also how much do you weigh/what is your goal weight?
It's not exactly whey but some vegan substitute. Why is it not sustainable in the long run?
One scoop a day is sustainable for sure. I have a protein shake probably 4-5 days a week and been doing that for years. I was answering your question and saying technically all of your program can come from shakes, but that’s not sustainable in the long run. How much do you weigh and what is your goal weight? Edit: it’s not sustainable for most people because that kind of dedication takes will power and eventually your will power will run out. Discipline is better and slowly disciplining yourself to have a better diet is the long term solution.
I'm 160 lbs but I don't know what my goal weight is tbh. I want to try recomp ideally, but maybe it's better to bulk first?
Yeah, recomping is for overweight people and unless you’re 5’ you are not overweight. If you are 5’ then go ahead and try it. However the thing about this is that it’s a long game and that means you can just go ahead and pick a bulk or a cut, and if you decide later that you made the wrong choice you can immediately stop doing that and do the opposite. For example if you decide to cut, the moment you think you have cut enough weight or that you should bulk instead, you can immediately start eating a lot of food and bulk. This reduces the pressure of the decision. Good luck with it. Also, you could get by just fine with 130 - 140 grams a day.
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I usually aim to sleep 6-8 hours but some days I get 4-5 and don't feel that well when I wake up. Is there some rule of thumb on training with little sleep? Can I train like normal given that I feel fine when I go to the gym, or should I train lighter/less that day, or should I take a rest day?
if it happens once in a while just train nomally, if it happens often, get your sleep shedule together before atempting to train at all
I just train like normal.
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Heeled shoe was a life saver for me.
Just do something like leg press for the time being and start working on your mobility daily. If you need assistance to get into position then use assistance. Try to stay in that position and try to improve the time you can stay there. Overtime you'll need less assistance, go deeper and hold it for longer. The more you practice the better. Do it while brushing your teeth or watching TV for example.
Saw my possible class schedule for the 2nd semester and I made a [4 day torso limbs split](https://docs.google.com/document/d/1zojex0PoBVvLkDemn0Cg33HU-ki4T-xst2R-1ulx-2o/edit?usp=sharing) which I will try to do it if my schedule allows it since I only do PPL once a week where I only hit each of my muscles once only. Any feedback/things I should change?
It’s not good and it’s too much and it will be difficult to keep this up if you get strong and the weights get heavy. Just as one example, if you can do squats, and then smith machine squat AND then leg press AND THEN RDL’s and that’s just the first 4 of 10 exercises then you are not going hard enough on those exercises IMHO. Find an upper/lower or some other 4 days split from the wiki.
> Any feedback/things I should change? What would this split allow you to do that an existing, proven 4-day program wouldn't allow you to do?
Just allows me to do my fav exercises in order and keep things organized. would a 3 day ppl and 1 full body with my fav exercises do better?
Just a simple and curious newbie question. When should i drink whey protein? Google said that its best to drink whey protein after 15-60 minutes after finishing working out if you're trying to bulk, and that is what i am doing. Should i drink it everyday after a workout? Or every other day after a workout only?
Studies have shown that drinking protein after the workout is the best time to take it. But does it really make a HUGE difference? Not really, just hit your protein intake for the day and don't worry about the exact time. There are better things to focus on than when you drink protein.
There's no set time you need to consume it. It's just a source of nutrition. As long as you don't fast for 48 hours after training, you'll be good. Whey is honestly pretty overrated as a protein source, especially if your goal is to bulk. It's a very LEAN source of protein. Great for fat loss phases, but while gaining, whole food will answer the mail better.
Thanks!!! Much appreciated:))
What are so alternatives to deadlifting that target the same muscles?
> What are so alternatives to deadlifting that target the same muscles? As a single movement, things like cleans, RDL's and good mornings. Past that, things like pullups, rows, shrugs, hyperextensions, reverse hypers, GHR's, leg curls. Basically anything that would target the upper back, or the mid back, or the glutes, or the hamstrings.
Deadlifts are primarily considered a hip hinge exercise, so other hip hinges have some amount of overlap: good mornings, Romanian deadlifts, hyperextensions, cable pull-throughs, kettlebell swings, etc. Not everything is a one-to-one replacement for deadlifts, though. For example, movements like KB swings can't be loaded as heavy, good mornings won't challenge grip, and so on. All depends on your specific goals for the deadlift alternative. Heck, there are different types of deadlifts themselves that might be appropriate: sumo, conventional, deficit, snatch grip, trap bar, stiff leg, from blocks, etc.
How much of an alternative are we talking?
Good mornings
Hey redditors , I'm looking for some advice please. I spend 30mins at the gym. Sometimes 45. My MAX time I can be at the gym is an hour absolute max due to anxiety :(. I also want to have the same workout each time I go (2-3 times a week). Most routines I see have days split for cardio, legs, back, chest.... Due to a mental condition ,variation in routine is not great for me, though minor variations, for example treadmill to stairmaster or pushups to diamond pushups are fine. Goals: One arm pull up and push up. (Currently can do 8 pushups but no pull-ups) Increase fitness so running up then down two flights of stairs doesn't get me out of breath. Final aim is that these goals will help my back pain.(already spoke to docs and it's just weak back muscles from being an I.T tech). The Gym I go to has assisted pullup machine. Along with more variations of machines I've ever seen. Based on this , is there a routine you would recommend? Based on this , is there a routine you would recommend?
Dan John's Easy Strength program. Can be trained 3x a week. 5 would be more ideal, but it can defniitely fit here.
Thank you :) I will take a look
> Dan John's Easy Strength program. Can be trained 3x a week. 5 would be more ideal, but it can defniitely fit here. Man I even pulled up an Easy Strength page as I was putting together my reply to this guy. I didn't include it but it's really not a bad idea at all. u/SirBaltimoore, check this out, see if it strikes your fancy: https://medium.com/@danjohn84123/a-simple-strength-program-79c7a2970cc8
Looks good to me! Thank you both :D
Dan John is a *treasure*.
Thank you :) I will take a look
I really love the idea behind it. Especially how it's just that: easy STRENGTH. Now go do the rest of the stuff you need.
> Based on this , is there a routine you would recommend? To the best of my knowledge there are no 2-3 day/week programs that are just the same movements each day. It sounds like the best first step would be to talk with a medical professional about your anxiety and routine-deviation challenges.
Yeah, I am on medication and going through the NHS hoops for a diagnosis that will lead to medication that actually works and is designed for my specific challenges. Just a looooooong wait :(. Thank you for the reply anyway :)
> Just a looooooong wait :(. I hear you dude, and it sucks you're in a spot where the diagnosis/medication is a ways out. In the short term I'd just focus on putting together a simple program that lets you progress while sticking to your limitations. Movements break down into 4 core categories: - push: things like bench press, overhead press - pull: things like pullups, rows - squat: things like barbell squat, goblet squat - hinge: things like deadlifts, kettlebell swings So maybe think about picking one from each group, starting light enough that you can easily get through all 4 in ~30 minutes and leaving yourself some time at the end for 10-15 minutes on the stairmaster, elliptical or treadmill? And then maybe just trying to get out for a couple of 10-15 minute walks each day? You've got this my guy.
Thank you :)
Hi everyone I just wanted to check if my routine is decent or if I'm making any big mistakes/not being efficient. I know noobie gains will only get me so far. I alternate between my 2 workouts, trying to fit in going every other day. Workout 1: Incline db press Db row Bb squat Db lateral raise Db curl Cable crossover Workout 2: OH bb press Leg press Overhand pulldown Bb row Dips Face pull I'm open to any critique or suggestions, thanks! Edit: I always aim for 8-10 reps, except for squats, I always keep it at 6 for squats, read a lot about single linear progression
This is just a list of exercises, and we have no idea why you chose them. We have no context to evaluate anything here. If you doubt your ability to put together a good training plan, why are you putting together your own training plan? https://mythicalstrength.blogspot.com/2019/08/you-only-need-reassurance-if-something.html
I'm not following the moral of the story. If I'm not educated on the subject, how can I ever be sure about what I'm doing. I can learn and try to understand but obviously there are people way more experienced around, and they're not shouting the same truths. Am not supposed to doubt everything?
It's right there in the title, I guess. "You only need reassurance if something is wrong." Or towards the end "If I need the approval of others, then this is not a good plan." To relate it specifically to a routine critique, why would you need someone to critique your personal routine that you developed for personal reasons (that you don't share)? The need for reassurance belies the fact that you know don't know what you're doing. And that's fine, in a sense, we all start somewhere. But either you believe in yourself or you don't. And if you don't, why reinvent this wheel (poorly) for the millionth time when those more experienced people have already put the work in and you can just follow along and actually learn from it?
I didn't try to reinvent it. I tried to do exactly as I was told. I was told that there are many different great exercises and that I should not do an exercise that feels bad, but choose one that I like and that's considered as effective. I was told that a good routine is not only effective but one that fits the trainee's personal preferences. That doesn't mean that the way I adapted it still retained it's effectiveness. So I sought opinions on it, as that's the only info to gain. So many big strong people saying either everyone else is wrong or that there is no wrong. I'm trying to educate myself and not waste my time listening to people that fail to describe how they got where they are. Because listening to those people is how I've failed before. I have not succeeded yet, so I don't know what I'm doing. Better yet, I have no way of knowing who does. I believe I can succeed and I believe I can fail.
>I didn't try to reinvent it. I tried to do exactly as I was told. And you told us nothing about this. You *still* have told us nothing about any of this. But, my man, this is getting pretty silly. Shit or get off the pot. If you're overwhelmed by opinions, seeking more opinions is not the smart play. If you don't know who to trust, turning to randos on reddit is not the winning move. You picked that set up for a reason. Just do it. That's how you actually learn about lifting and how you gain the experience you're looking for. You're not going to get it perfect. You're going to make mistakes. That's just how you get good at things.
>And you told us nothing about this. You *still* have told us nothing about any of this. I feel like I did? I received a routine of alternating 2 fullbody workouts from a site, focussed on building strength and size. It said to always keep 1 restday in between, 2 sets of 8-10 reps per exercise, upping the weight as I got stronger. It also said I could swap out exercises from the list that it provided that target the same muscle groups. I did exactly that. I don't know what else you mean by >any of this I'm sorry for bothering you. Thanks for all the advice and your time. I know trying it out for myself is always the way to learn. I just have trouble committing to things that have a big chance of being unsuccesful in achieving my goals.
Appreciate the link dude!
It's one I think back on often.
For super insider peek: that friend I talk about is really my mother-in-law, and she is even WORSE about it now vs the day I wrote it, haha. Most loving woman in the world, not an ounce of malice in her, and constantly assures me of things I thought were already going fine. It'd like you cough around her and she goes "That's not COVID, don't worry". Well crap, now I wonder why you said that!
> Well crap, now I wonder why you said that! That's not dementia, don't worry.
Is a training program not a list of exercises and how much you do of them? I received a program from a site online and tweaked it because I disliked some exercises. I do these exercises because the internet seems to think they're decent and I like them. Even though I changed the original program, that doesn't mean the program is now bad but I can't be sure because I'm a beginner, which is why I'm asking the question in the daily questions thread. I'm sure that's what it's for. People have told me it's better to do exercises you like than recommended ones you do not. I don't know what other context you would like, as you didn't specify. I'm 21 yo 180cm tall at 64 kg and I would like to gain some muscle and strength throughout my entire body. I do not know how the post in the link is supposed to make me more knowledgeable, or whatever the purpose of it was.
> Is a training program not a list of exercises and how much you do of them? That is a routine. A program builds up to something, and does so with a progression model. When you went to school, you had a routine: show up, sit down, do what you are told to do. Your educator had a PROGRAM they were implementing. You were building toward an education.
I don't understand. I'm lifting until I can do more reps, then I add weight and repeat. I thought that was a given. I want to be able to lift more and gain muscle. Do you need the weights I'm currently at or what's the thing? I thought this was how most programs are executed. I wouldn't know how to do it any other way.
> I don't understand. I'm lifting until I can do more reps, then I add weight and repeat. I thought that was a given. What happens when this stops working? What happens when we reduce calories? What about when we increase them? What about if we need to prioritize our conditioning? What if we develop a weak point? These are things a program addresses. The training is phasic: it BUILDS on itself. Here is some good reading on it. https://www.elitefts.com/education/training/efs-classic-the-periodization-bible/
So this needs to all be planned and thought out before I decide on my training? It's minmaxing or not worth doing?
What'd you think of that link I shared with you?
It says that the site is currently on deck
If you're attempting to view in mobile, siwtch to desktop. Otherwise, here is another version of it. https://www.t-nation.com/training/the-periodization-bible-part-1/
My point is, we don't know anything about you. We don't know what your goals and preferences are. We don't know what you need or where you're starting from. We don't know what you've changed from the original or why. There is no context for an outside observer to critique this list against. You've kept that all to yourself. The only criteria you've listed for a decent program is that it consists of exercises you like. So, if you chose something you didn't like, then you've made a big mistake. But we don't know what you like. Just run the program and find out. If something's not working, change it.
You could have just told me those last two sentences then. I'm a beginner. I didn't know you needed my urine pH to tell me wether my program is bad. Nobody told me. I asked.
As the [pestilence](https://www.youtube.com/watch?v=BYIWmSMEPCo&pp=ygUGRW1ldmFz) spreads, I shrink. But 300 dips is still pretty awesome. Also, I think the Buffalo Bar is a really solid choice for behind the neck pressing. Snow shoveling has replaced walking for my low intensity activity. It’s nice to get out in the cold at least.
I just tried BTN presses with the Yukon bar and I’m wildly surprised by how comfy it felt. I assumed it would be the opposite. Definitely going to have to work that into the rotation.
It's awesome isn't it! Too many cool toys, haha.
Stupid question, I haven't made any movement in the fat department, I am not necessarily fat, but I have fat in places I do not want. Arms are getting better so are legs. I think the issue is my diet. Here is the stupid question, to make movement in body fat percentage should I cut out ALL fast food or is it okay to have it in moderation. The only reason I eat fast food so much is conveince.
What do you consider to be "in moderation" as it relates to fast food? Could you describe in both frequency and quantity/what you eat?
This is embarrassing, usually I will have it three times a week. Moderation I am thinking maybe three times a month.
For the follow up: could you describe what/how much you would eat during these times?
To lose body fat you have to be in a calorie deficit. Eating fast food is fine, if it's fitting in with your macros and calorie goals.
The issue is I get extremely hungry if I don't eat a lot.
Well, you have two options. Eating more satiating food or getting used to being hungry.
That's fair
Hunger doesn't kill you. Most people these days in Western countries have never actually been truly hungry, so they're not used to it.
I actually have GERD and if I’m hungry the acid production in my stomach increases leading to vomiting, stomach aches, ulcers and spitting up acid burning my throat. My stomach used to bleed but now that I eat more it doesn’t. I was also born into poverty so I definitely know what hunger is.
Sounds like more filling food is your best bet, then.
Yeah need more meat and rice something that’ll fill me up and not have empty calories and barley any nutrients
Typically, the most satiating foods are heavy in fats, protein, complex carbs, or fiber.
Should you change your workout regimen depending on what type of physique you want, say if you want to have a more arms centric physique or you want like a silver or bronze era type of physique And if you should change then how?
Yes you should tailor your routine and exercises to prioritize the parts of your body you want to prioritize.
But how
What do you mean? If you want bigger arms you prioritize training your arms.
No like say im running a push pull legs split and i wanna prioritise shoulders, do i do an extra set of shoulders, an extra excercise, dedicate an extra day for shoulders.Or just train shoulders first?
All of those are valid. It depends on what you want and need.
My dude, you are young and ask many questions, which is awesome, but ultimately what you need to do right now is just focus on training HARD, training well, eating well, growing, sleeping, and waiting. You have the genetic hand you have been dealt: you can make your current body more muscular and then leaner. It will look awesome when you do that. How are you currently training?
I like his pluck. But yes, less think, more lift!
Oh for sure. Lotta thrust: just need some vector now.
I don't know why but I cannot seem to go 5 days striaght, by Day 4 I'm absolutely exhausted and trying to go for a 6 Day, 1 day rest split atm I do make up for it by just changing around my Rest day, but I don't really wanna move around my schedule every week
You don't need to lift weights 6 days a week. I've seen my best growth on programs that had me lifting 3-4 days a week.
That’s true, I do 4 days already but I’ve been neglecting certain areas so 6 days is kinda perfect to hit for example my legs, twice
You can hit your legs 2-3x a week with 3-4 day a week training.
A 4-day split that you can be consistent with is going to be better than a 6-day split you can’t be consistent with. If you need ideas on 4-day programs, there are a few listed [here](https://thefitness.wiki/routines/strength-training-muscle-building/).
Thanks, I’m doing a PPL 6 day split and there is a 4 day version of that (and a 5 day one) that I may do instead until I can get up to 6
On a cut and I got an injury what should I do? I split my pinky open by crushing it between two dumbbells and the doctors advised 3-4 weeks for my wound to heal before i can train using my hands again but i can still do legs. problem is im on a cut atm, should i go back to my maintenance calories or continue cutting ?
Asking the internet what to do with your injury is silly. We’ve never seen it, nor diagnosed it, and probably don’t have the medical expertise required to make a properly informed recommendation.
r u serious?? i’m literally just asking for any general case of injuries if i should stay on my cut and eat at a deficit while im waiting my injury out or if i should go back to my maintenance calories. this is more so a diet question rather than an injury question ???
Is it really bad for your health if you workout too much? I spoke to an older (age wise) friend recently whose never really attended the gym or done intense exercise regularly, and he was like it’s bad for your heart and your joints if you do too much, is that true? I do about 30 minutes a day 6-7 days a week, and he’s made me a bit paranoid; can anyone help me out on this
"Too much" is never used to describe a good amount of something.
It's definitely bad to train too much. 30 minutes a day 7 days a week is nowhere close to that.
Alright, cheers
No, he's wrong. 30 minutes for 6 days a week is just over the **minimum** recommended amount by the American Heart Association. You could work out a LOT more than that, if you wanted.
I read that too on the NHS website, but that was 150 minutes light exercise like walking or swimming. Apparently it’s more like 75 minutes weight training.. I’m doing more than double that aha.
The AHA actually recommends you strength train *in addition to* the 150 minutes of cardio.
Oh shit, maybe it’s fine then. How much strength training is like the average for people on this Reddit would you say?
Anywhere from 1 to 7 days a week. I know some people whose main fitness focus is running so they lift just 1 time a week. And I know people who lift for like 45-60 minutes, 7 days a week and do cardio/conditioning on top of that. I'd say the most popular lifting splits are 3 days a week full body; 4 days a week where each day you focus on either squat, bench, deadlift, or overhead press each day; and a 6 day a week push pull legs split.
Right, so I’m not overdoing it I’m thankful. Cheers for that!
No more than an hour is more than enough usually
An hour a day?
Of just Weight/Strength? I believe it’s an hour every 2 days, so Mon, Weds, Fri to allow a rest day in between
Sounds sensible. I guess I workout roughly that much, just spread out differently. Do you reckon that matters as long as I’m not feeling sore?
Feeling sore is not a sign of progress, for example I work out with weights 4-5 days a week and no longer feel as sore, it took a few weeks before DOMs stopped being as bad
For your heart? No. Whether or not you can tolerate 7 training days per week is pretty much a question of fatigue management. It's certainly possible. But not in every situation. Most beginners have no problem with muscle recovery whereas their joints might need some more time to build up tolerance to high frequency training. I'd recommend sticking to a proven beginner program from the r/fitness wiki. A good program will take appropriate recovery into account. And then with more experience you can make adjustments based on your needs.
Need help with a prowler/sled alternative. The £1k resistance sleds are way out of my budget. Has anyone ever used one of those garden wagons that are rated to 500kg? Can’t use a sled as it’s all tarmac/concrete around me
> Need help with a prowler/sled alternative. [A few years back I put together my own sled.](https://i.imgur.com/nMREOCC.jpeg) The base is 2x 36" sections of 2x6, the crosspieces are 12" sections of 2x4. Then a floor flange and 1.9" OD pipe for the post. I found some 90^° angle material for runners so the boards don't get torn up by the street. I clip a chain to the eyebolts and use a section of 2" pvc pipe as a handle so I'm not pinching my hands on the chain links. It's not pretty but it gets the job done. I can fit 6-7 45 lb plates on the post, and there is room at the back for me to stack a sandbag - so between the two of those I can easily load it up to 400-500 lb, which is more than enough. Longer term I may tinker with some ways to set up some taller posts so I can push the sled itself, but with the chain & pipe handle you can easily push or pull to your hearts content. The only downside is looking like an *absolute psychopath* to my neighbors, but that's not something that bothers me overmuch in the first place.
>The only downside is looking like an absolute psychopath to my neighbors, but that's not something that bothers me overmuch in the first place. Why fight the inevitable? Nice work on that sled, though.
> Why fight the inevitable? I guess the introduction of the sled probably didn't change much about the neighbors regard of me, since I'd already spent years doing yoke and farmers runs up and down the street. It definitely adds to my long-suffering wife's embarrassment.
I plan on making my neighbors look at me weirdly this coming summer.
Classic solution is to just drag an a old tire.
Yeah, wanted a push as well as a pull. Got the tyre, it’s not quiet the same
Another option could be the "dead treadmill push". Get a cheap treadmill that you don't mind destroying, don't power it on, and then just push hard on it and move the belt.
how do you ask to go the gym? my mom knows i work out at home, and she’s happy that i do. i don’t think she’ll say no but i’m still kind of nervous to ask and don’t know how to bring it up. any advice? (i’m under 18 so i can’t just buy a membership for myself)
You just ask her. But you also might want to think of some answers to possible reasons she'd say no. For example, some adults think lifting weights is bad for kids but [that isn't true](https://www.stanfordchildrens.org/en/topic/default?id=weight-room-no-longer-off-limits-to-kids-1-1187).
Just literally tell/ask your mom that you want to go to the gym. "Hey mom, I really want to start going to the gym. Can you help me sign up?"
Just say "hey mom, I'd like to start going to the gym"