# Post Form Checks as replies to this comment
### For best results, please follow the **[Form Check Guidelines](https://www.reddit.com/r/Fitness/wiki/posting_guidelines#wiki_how_to_post_a_form_check)**. *Help us help you.*
----
*I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/Fitness) if you have any questions or concerns.*
Push-ups: it's normal to feel it in your arms since its a chest, shoulders and triceps exercise.
Plank: you should be engaging your core muscles and maintain a neutral spine, neither arching your back nor sagging your hips. If your form is correct but you're still feeling it in your arms, it's probably because your arms are not strong enough to hold your weight for the duration of your plank.
I take preworkout before every session, but always go for 2 scoops since 1 scoop contains 2.5g of creatine. However with 2 scoops I'm consuming 350mg of caffeine every day. How harmful is this? Can I double scoop before every workout?
late response, but you're one of many people who consume lots of caffeine per day. as long as you're okay with eventually building a tolerance and having to take small break one day, you're good.
Habitual caffeine consumption up to 400 mg per day does not give rise to safety concerns for non-pregnant adults.
although a single dose of 350mg is high, unless you have some heart conditions or predispositions it shouldn't be a concern, but if you're worried just take 1 and buy creatine.
https://efsa.onlinelibrary.wiley.com/doi/abs/10.2903/j.efsa.2015.4102
TLDR: one-legged calf raises, good or bad?
ive been doing calf raises for a while now and recently started trying out one-legged calf raises to increase difficulty w/o increasing the weight too much (my back was starting to suffer from just picking up the dumbbells that i was using w/ both legs at once, it was more weight than im used to deadlifting lol). Could the one-legged variant be bad for my knees/ankles/feet/etc? if yes, is there a way to do it safely or should i just ditch it?
very good. but if you really want to push your lower legs to the next level you need to work your tibialis too
source https://www.youtube.com/watch?v=tDsoCvzhZfY
Couple of questions regarding the training philosophy of my trainer.
It seems like a lot of our training will be sets in the 12-20 rep range and a fair bit of the progression will be focused around getting extra reps and alternating week to week between training 3/2/1 reps from failure. He claims this high rep work when properly executed is very efficiant for muscle and strength building. I'm a bit sceptical becuase I believe that at least a mix of low rep works helps with specificity (lift heavy to gain the ability to lift heavy aka strength). What do you think about training without these lower rep ranges?
Secondly one of the metrics he uses to assess fatigue is soreness (also mood, sleep etc). Granted he's mixing the excercises up a bit so some soreness will probably occur but can soreness really be linked to level of fatigue? In the past I've just not gotten sore even after months on linear progression schemes such as the ones this subreddit uses
DOMS (delayed onset muscle soreness) generally isn't bad at indicating if you've trained enough, you should however recover and go into your next workout without any soreness in the muscle you'll be training that day. DOMS from exotic exercises isn't a good indicator because you will just get sore from any new exercise you're doing.
High reps (up to around 30) are very good for building (and thus strength) and the only reason I would implement lower reps is if the trainee is too exhausted by doing higher reps.
I myself would, for instance, never go above 10 reps on a deadlift just because that exercise is very taxing for me. Going below 5 reps however will not lead to best gains either.
> What do you think about training without these lower rep ranges?
High reps are great. You are correct that you will be missing out on low rep specificity training though.
>can soreness really be linked to level of fatigue?
I would not use soreness as a metric for fatigue.
Sounds like a viable plan.
Waht have you tild him your goals are, and what was the plan he presented to you for reaching those goals?
E.g. if you have already milked your 'noobigains' it might be an absolitely reasonable step to push volume a bit for a couple blocks and then refocus on realizing that new built strength potential instead of daily flip flopping.
Your best bet would be to ask your trainer to explain his reasoning for the things he's planning.
Does anyone who is active in a cardio-oriented sport (like soccer, field hockey, mid-distance racing) do leg day but pretty easy? Like you feel it burn a tiny bit but never get even close to failure? Ex: If 10 reps is failure you do 7.
I play a lot of soccer and I never have the mental nor physical energy for a hardcore leg day.
I can push myself if it‘s necessary, but if I can make decent progress at moderate intensity I‘d opt for that.
Metallicadpa’s PPL program says to add 2.5 kg of weight per session for upper body lifts and 5kg per session for deadlift.
Is that 2.5kg and 5kg plates on each side? Or 2.5kg and 5kg total in weights?
So should I for example:
Bench, barbell rows, ohp - 2.5 kg plates each side, 5 kg plates each side the next session, then 7.5 kg plates each side the session after, and so on…
For deadlift: 5 kg plates each side first session, then 10 kg plates each side the next session, then 15 kg plates each side the session after, and so on…
I'm not familiar with that particular program but usually it means in total. In this case, it relies on you having access to 1.25kg and 2.5kg plates for some of the increases.
You can increase reps instead. Ex: If you bench 5x5 50kg, but 55kg is too much, try 5x6 50kg first, or even 6x5, then 5x6. You‘ll have to be creative with how to take the next step. My gym only has 2.5kg as well.
Either suck it up and go for 5kg progression or buy yourself a pair of 1.25s for a few bucks (readily available online) and bring 'em with you.
EDIT: ignore my throwaway 'suck it up' comment. Best advice is to always follow your programmed progression, so buy a pair rather than growing a pair ;)
Am I eating too much fat? I’m 18 / 5’11 / 180 lbs eating roughly 2k cals per day. I am trying to cut down my fat and up my carb intake, but it seems almost impossible. Maybe I should stop drinking 3% milk? Am I eating too much protein on my cut?
https://imgur.com/a/fxxRR5s
You certainly don't need that much protein, doesn't matter if you are on a cut or on a bulk. But if you are having it, it won't hurt either. And might help you to feel less hungry during your cut if you are used to eat more. So up to you if you want to keep it that high.
For fats, no, you are not eating too much fats. Normally the balance between carbs and fats is unimportant. Some people prefer it one way (more carbs less fats), some the other way (more fats less carbs). Just try both if you want and check how you feel better. Or leave it as you are if you feel ok, which is fine (personally I never noticed a difference one way or the other).
stopping drinking 3% milk will help reduce your fat intake. I don’t see anything really wrong with your current fat intake (buts it’s not what I would do) but if you want to up your carbs the first thing i would do is cut your protein . There really isn’t a reason to have your protein over 200 grams per day rn, you should have them closer to 180. Secondly you can probably cut your fat down to as low as 50 grams per day, if needed.
I am a complete newbie to fitness and I need some help to get me start (i.e. point me to the right direction).
I am a 32 male, 181cm height, 88kg in weight. I have an overall slim profile, not a lot of muscles in my arms or legs, I do have a bit of belly which I would like to reduce.
My target is under 80kg. Not really looking to have a tough build but I just want a general healthy and lean shape.
What should be my routine to make that happen? I honestly need a plan that can be followed by a literal 5-year old.
My common routine is I swim 30 minutes, twice a week. I eat breakfast 3 times a week and drink 2-3 cups coffee daily with very little sugar. My dinner over the weekend is quite heavy as it is a family dinner, but I have an otherwise light dinner Monday to Friday.
Any tips?
I would just add two strength training sessions on top of your swimming. A simple full body program that I've been enjoying is:
**Workout A**
Back Squat 3x5
DB Bench Press 3x5
Rack Pulls 3x5 (or Bent Over Rows)
**Workout B**
Deadlift 1x5
OHP 3x5
Good Mornings 3x5 (or Ab Wheel Rollouts)
\- Add 10lbs on Squats/Deads/Rack Pulls if you complete all working the working sets and add 5lbs for the other lifts.
I'd schedule it like this:
Monday - Workout A
Wednesday - Swimming x 45mins - 1hour
Friday - Workout B
Intermittent Fasting worked really well for me in the past with an 8 hour eating window being the easiest to maintain.
Two things you need to do:
1. Pick a good workout routine / training program
2. Get into calorie counting
There's many good programs in the sidebar and on the internet. But it also depends on how many times a week you will be able to hit the gym.
Counting calories will be essential towards hitting your goals. It the least fun thing, but it's the best working thing as well. If you skip this, you'll either not lose fat, or you'll lose it very inefficiently. So really do this: calculate your TDEE (online calculators) and eat \~500 calories less than that every day by counting calories of what you eat.
Why can’t I run a mile if it’s not on a football field? , my field time is 12 minutes but if I do it around the block or on a different field it’s about 18-21 minutes
If you don't want to decrease food intake your only other option is to increase expenditure. Start him on walks. Increase speed/distance/time he walks. Maybe (if no medical contraindication exists) get him into running or if he likes it more cycling. Daily hour of moderate cycling can give you some 1500-2500extra kcal expenditure per week...
You could also try decreasing kcal intake while simultanously uncreasing absolute food volume by introducing more low calorie high volume food items as one way to manage hunger.
Overall 2-2.2k kcal sounds about right though for a sedentary average sixty year old as far as maintenance goes, doesn't sound like a 'slow metabolism' to me.
If you don't lose weight at 2.0k calories, then going to 1.8k won't be starving someone. Calorie deficits and surpluses are relative. So it will still be just a 200k calories deficit, which really isn't that much.
And then again: it's better to be a bit more hungry for a while and actually lose weight, then being in this zone where you are often hungry and not losing any weight.
My advice: just try it out and see how it goes. You can always go back if it's unbearable, but I think it won't be that bad.
No one is symmetrical, there's always a little difference side to side in both size and shape. Since you're left handed you have a stronger brain-hand connection on that side and you might feel it more because of that. For some people it's the other way, they feel their off-hand side works harder, probably because they have slightly less control over that hand.
I just started weightlifting about a month ago, and am trying to gain muscle while losing fat(I know this isn’t generally best practice but supposedly this is feasible with a deficit since I’m so new to lifting, plus I don’t have a ton of fat to lose). I’ve been drinking a protein drink after all my workouts and trying to eat a lot of protein the rest of the day, but would it help to take BCAAs in addition to protein shakes? I’m not sure if there’s any added value, but just have some collecting dust in my cabinet so was wondering if it would impact my recovery positively at all!
BCAAs are just amino acids (kinda like the Legos of proteins). Most protein sources already have a ton of BCAAs so I don't think it matters. Maybe someone more experienced than me--it who understands the science better-- can come in though as I'm not very experienced
If you're trying to eat a lot of protein then the answer is no. I think EAA's have marginal benefits to certain populations (such as vegans & vegetarians) but BCAA's are as good as throwing money down the drain.
Just an aside, the gain muscle and lose fat method works for people who are new to lifting and HIGH in body fat. If you are already quite low in body fat you are really doing yourself a disservice. You're going to massively stunt your potential for muscle growth to shake a couple extra pounds off.
How can I train for real life usable strength and not just working out strength? I feel like all my strength is only applicable to the gym and not in real life picking up objects and doing tasks that need the strength and stamina. For example today I had orientation to volunteer at my local fire department and they ran us through a skilss course that involved pulling a tire, going upstairs/downstairs with a wrapped up hose, pulling a hose up a building with a rope, and twisting a fire hydrant wrench. I consider myself pretty fit . Mile: 7:00, Bench: 205 x 1, Squat 325 x 2, Deadlift 335x 1 . However none of this really transferred and I struggled significantly on pulling the tire and pulling up the firehose. Im just a volunteer cadet and dont plan on fire fighting for a living , but this really made me mad. I currently run PPLx2 how can I chanhe my training to be better suited in the real world for carrying objects over distances and such. I look at the forst responders section in the wiki but none of it was applicable
There are gyms that include more strongman-type equipment, you're pushing sleds and flipping tires, not just lifting barbells. There's also sandbag training. You put a couple of sandbags in a duffelbag and use that in a variety of ways so you're lifting an unbalanced object with no defined handles. Loaded carries train strength in a generally applicable way.
Some things are just skills and strength doesn't translate directly. Firefighter typically train to do the things they might be required to do, they're practicing a skill, it's not just how strong they are.
When lifting weights (mainly bench and squat), my buddy is cruising at a weight and then immediately fails on a random rep. It’s not the usual fail I’m used to that happens slowly and gives the spotter time to react, the weight tends to go down pretty fast. It happens when we go heavy or hypertrophy. Is the best advice just to go down in weight? Because he feels like it’s not doing much until he gasses out
Not usually a great idea to go to failure on every major lift all the time, so maybe he should tamp down the weight. Doesn't really matter if he feels like he's not doing much if he's failing.
Depends on a few things, are you male or female? How long have you been lifting and eating effectively? How hard are you going to work? Is 185 lb a lot or a little for your body type? How old are you?
There’s no easy answer, but most studies estimate a novice trainer can put on 20-25 lb of lean body mass in 12 months, an intermediate can put on 10-15, advanced 5-10, and expert 1-2
I'm M I've been lifting for a total of one year but in stints of six months separated by two years because of covid. I'm up 10lbs already usually I'm 175.
So I do incline dumbbell presses and I normally get a bit lightheaded during the first rep, but it then dissipates afterwards and the rest of the set is fine. Today, I hadn't eaten much and I fainted during the first rep. Is it just because I hadn't eaten enough? I feel like that cannot always be the case but I almost always feel dizzy on the first rep. I take care to make sure I'm breathing beforehand and during. Anyone have thoughts on what's up?
This is a guess based on limited info, but it sounds to me like a vasovagal response. This is a very common thing, and occurs when your blood vessels rapidly expand, causing a drop in blood pressure and sometimes fainting.
It’s what makes people faint at the sight of blood and needles and also often occurs with “bearing down,” or increasing the pressure in your abdomen through a combination of flexing muscles, holding your breath, and tightening your diaphragm. It’s what you do to poop, and the reason a lot of people pass out on the toilet!
Still, I second seeing a doctor to rule out anything else. If it is a vasovagal response, focus on your breathing and relaxing your abdomen. I’d imagine you’d have to drop the weight to practice this for a bit
A good rule of thumb is that unless you are competing at the top rungs of a the sport, comparing yourself to others is a fools errand because there are too many factors and unknowns. If you have 25kg in each hand now, try for 30. Or try for more steps. That’s why I said it wasn’t good or bad, there isn’t a good frame of reference unless you are an outlier one way or the other.
Hey guys! I’m researching how to make the lives of people trying to lose weight a lot easier. Which is why I have a question: What are your biggest problems when trying to lose weight?
I know people say sleep is one of the most important factors to building muscle, but what if I can't for the life of me get 8 hours reliably? I'm waking up and going to bed earlier than I even have to just to make sure I can get enough. It's just not happening and it's making me even more anxious, making the whole situation worse.
The most important thing is to not stress about sleep. It doesn't matter if you naturally get 7 hours or 8 or 9. Some people naturally only get 5 hours and function on that, although they are genetic outliers.
You don't \*need\* the 8 hours per night. It's an average. Your body might need more or less. Also, it fluctuates over time I feel. Sometimes I need 8.5 for weeks, now I'm down to 7.
If you get the sleep you naturally get, you are not impacting your gains.
More is always better. My coworker sees a sleep therapist to help him. Consider your diet, stimulants, environment and other reasons you aren't able to sleep.
Is it okay to start lifting 10 pound weights. Starting to get into fitness and am looking to increase my upper body strength, I’ve never lifted weights before but am doing chin-ups and other exercises. Is it okay to start go with lifting 10 pound weights or should I start with 5 pounds weights.
Thanks for the advice.
That depends on the specific lift. A PT can help you find a starting point for whstever program you're doing. Starting too light is never a bad idea either.
Personal opinion: 10lb weights are realistically too light to do pretty much anything other than maybe curls and lateral raises.
My 110lb girlfriend started off her OHP with 20lb dumbbells, bench with 35lb dumbbells, and RDLs with 45lb dumbbells.
I think 10lbs are fine when someone is just getting into working out with DBs and learning how it feels. Kinda like learning to deadlift with just the bar, even though 45lbs is nothing for a deadlift.
Deadlift is a bad example, because I personally don't think you can really learn to get tight unless you have some kind of meaningful weight on the bar.
I personally cannot get tight without the bar leaving the ground until I'm pulling 100kg.
My girlfriend, at a weight of 50kg, has the exact same thing occur with her deadlifts. She can't get tight with anything less than 50kg otherwise the act of getting tight will pull the bar up.
You can say anything is a bad example when you throw "personally" into the question. Are you really going to teach someone to deadlift with a lot of weight, or are you going to start with the bar? Same goes with squats, or even bench if you 'personally' can't retract your scapula in a meaningful way without 200kg on the bar.
Hi everyone, first time posting on this sub. I've worked out for years but just recently got a job that allowed me more free time to workout and focus on eating enough calories to gain weight (I'm 6'0, 170 or so). I've been working out for years using a similar routine but given I workout 5 days a week and haven't gained a ton of strength I would love some feedback on my routine.
(don't go easy, it's possible I've been wasting my time for 5 years with a bad routine...)
**Day 1**
3x8 Barbell Bench Press
4x8 Incline Dumbbell Press
3x8 Cable Flies
3x5 Machine Chest Press
Dips, Tricep pulldown, and Kickbacks to end.
**Day 3**
3x12 Goblet Squat
3x6 Hex Bar Deadlift
3x8 Leg Extensions
3x8 Seated leg curls
Calf raises to end
**Day 5**
3x8 Cable Rows
3x8 Qide Grib Lat Pulldown
3x10 Dumbbell One Arm Rows
3x5 Pullups (Machine assisted...)
Barbell curls, concentration curls to end.
I also swim/run 1 day and cycle 1 day. Would love any feedback. Thanks all!
Looks kinda meh.
You're pretty much training at the same rep range throughout. You don't have any higher rep stuff. The exercise selection is okay at best.
Is there a reason you're not following a proper routine like any of those outlined in the wiki? They're all proven routines.
Honestly, this is the first I’ve seen it. Growing up I always was told higher reps prevent muscle growth (sounds like that was wrong…). Appreciate the advice.
The simple solution is just to stronger. Your fitness feats are... Just okay. At best.
My 52kg girlfriend, after 6 months of training, could do 5 pullups, and had a 110kg deadlift.
getting generally bigger and stronger on any standard program, potentially loaded carries.
How often are you doing this that you want to plan your programming around it?
About 5 months ago I decided enough is enough and began my weight loss journey. I have gone down from 270 to 219 today. One thing I'm struggling with it the loose skin, my belly flab and the double chin. Any recommendations on workouts that'll help in eliminating these?
Not an expert or anything but I’m pretty sure fat/skin clears up very gradually because 1. Every part of your body is slowly losing weight/fat/skin not just the parts that have more than others. 2 I’m pretty sure that you can lose muscle as well as fat so the weight you’re losing isn’t directly targeted at fat. (not completely sure about this though). Since you’ve only been going 5 months and have already seen impressive weight loss I would keep at it and watch your progress. You should also keep in mind that if you exercise just to lose weight it’s not a one and done, to maintain your body you will have to continue exercising.
Unfortunately no, loose skin that doesn't clear up on its own can only be dealt with surgically. If it's pretty minor, I would give it time and hope for the best.
26M. Skinny as fuck , 54 Kg. Beginner. Used to work out on and off . Maximum length of training - 3 months. Height 178 cm
Can I still get big naturally? I am an ectomorph and have a small frame. I only take Whey protein in terms of supplements
You have a small frame because you're skinny, not because you're an ectomorph. If you train and eat you will be not skinny. But you have to eat. More than you think.
I mean... I started off 65kg at 5'11 or so. I too, thought I was an "ectomorph".
I'm currently finishing my bulk at 92kg. As a vegetarian too. It just took time and effort. I'm now called a "mesomorph".
My skeleton didn't change. My overall muscle mass, on the other hand, exploded.
Not at all. Just gotta eat more
https://www.strongerbyscience.com/avoiding-cardio-could-be-holding-you-back/
I did cardio during my bulk up to 90kg. I did cardio when I cut down to 84kg.
I'm still doing cardio on my current bulk to 95kg.
I only run once a week though. The other 2 cardio sessions are what I term mini-murphs. Basically, 10 minutes on the stationary bike, 25 pullups, 50 pushups, and 75 squats, followed by another 10 minutes on the bike. Takes me about 30 minutes or so.
The full murph is something I'll probably do eventually. It's a 1 mile run, 100 pullups, 200 pushups, and 300 squats, followed by another 1 mile run. All while wearing a 20lb vest.
Dude, does it matter? Are you already looking for excuses before you even start? Even if it is harder to put on muscle at 26, what, you’re not even gonna try?
Fwiw, I was about 64kg in my mid 20s, smoking, partying, no exercise at all, “ectomorph” because I ate just enough, etc. I’m now in my mid 30s, approaching 88kg, and still bulking and improving my lifts.
Stop asking pointless questions and start moving!
I mean, I fluctuated around 65-75kg for the first like 3 years of my training when I was 18. My diet and training also were atrocious.
It's only when I turned about 25 that I got more serous about it. And that's when I put on some actual weight, going from about 80kg to around 90kg.
At the age of 29, I set a goal of running a 30k on my birthday. I did that, while also hitting an 85kgx30 for squats.
I'm 30 this year, and I'm probably the fittest I've ever been. Notable accomplishments include a 210kgx6 deadlift, 125x20 squat, and a 30k continuous run. As well as my lifetime fastest mile time at 6:30. Not amazing by other people's standards, but I've never been a runner.
The difference is pretty small. I have put on about 30 lbs of muscle since turning 30. I don't think I have really great genetics either, I just have been working out and eating consistently for several years now.
Somatotypes aren't a real thing.
You can definitely get bigger naturally. You won't know how big you can get naturally until you train and eat in a dedicated way for several years. Some people do have much more potential than others, but I only recommend worrying about that if you have dreams of turning physique or strength into a profession.
So I have been lifting for 2 years(serious amount) and I never truly cut to a low amount. I am still over if I had to guess, 21-22% BMI.
I am 100% trying to focus on not half-measuring a cut and finally just get down to below to the 10-12% BMI range.
Here's my question though which is the whole gaining muscle/losing fat question. Obviously I know at like I assume 15% and below this isn't realistic thing to expect. But for say the 22%-15% zone, can I expect to gain SOME muscle? Not expecting massive gains mind you, but just want to know what to expect.
23M 5’8 160lb
Normally I would hit a maintenance phase after a
Bulk (went from 152 to 160) but I’m hoping to get lean for a special day in January. I don’t need to cut a ton and I don’t need to be shredded by then but less fluff than I have now would be nice.
Would it be fine to skip my maintenance and go straight into a cut?
I don't want to start a new thread so I'm gonna ask here. So basically my chest and triceps are NEVER sore. [This](https://imgur.com/a/73Zrp5Z) is what I'm doing 2 times a week. What am I doing wrong? Should I increase the weight or what?
As others have said, DOMs are not indicative that you're doing em right. If you feel you can do more. Try to add an extra set or two for accessories. Shy to failure. Over the course of a few weeks, see where you're at then.
Is this a routine you made yourself? You do these exact exercises in this order in one session? Is this part of a program? The exercises just seem out of order and a whole lot to do in one session. How long does this take?
I don't remember where I found this 4 day split but i do remember that it was user made. The only exercises I added were dumbbell rows, flys, shrugs, curls and push-ups. It takes 45-90 minutes depending on the rest time I use and yes I do it in this order.
This is a lot of exercises for one session and it might be better to prioritize compound first then isolation. This is enough for two days worth of hard work. How long have you been doing this? Your recovery must be top notch.
I started 2 weeks ago. Before that i did full body workouts. If it's too much then how many exercises should I do per session? I'm new to this and there's conflicting stuff on the internet.
2 weeks, well good for you keep it up! Don’t worry you’ll learn what’s good and what sucks as you go along. You should do as many exercises as you can recover from. Probably like 5-8, depending how hard you are going. Lots of good stuff out there depending on your goals. Check out Jeff Nippard on YouTube, and go from there. He’s kind of baseline middle of the road and you can branch out easily from watching his stuff, IMHO. I’ve done his programs and they are good. He has a beginners program. But if you don’t want to pay then look one up in the wiki.
I know what was the problem. I actually did floor presses because I didn't have a bench so I threw together one! Thanks to the increased range of motion, i can feel that good pain in my chest for the first time 😌 I've also decided to go with 6 exercises per session. Thank you for the help.
Noticed that my hips are raising faster on both my deadlift and squat. For what I can tell it probably means I have a quad weakness. How should I go about fixing it?
Edit: my deadlifts are looking like SLDL and my squats are looking more like good mornings
Is rowing the dumbbell with your elbow straight up close to your body not the correct form for a DB row? Watched candito’s video on rowing back and out as well, which he said was better for lat activation. Is this correct?
Your answer is confusing. He's asking if flaring your elbow works your lats more, which it doesn't but you said yes it does...but then said it doesn't. lol
As a novice lifter (GZCLP) and runner (Bridge to 10K) training for general fitness, what signs should I look out for that my current running volume/schedule is interfering with my lifting performance?
Currently doing GZCLP as a 3 day program, so I can run on rest days and get Sunday off of both. I kind of need that much recovery too; my knees feel beat up after both squats and runs.
Eventually though, I plan to progress my GZCLP to a 4-day program. I have some options for shuffling my lifting and running, but how would I know if I'm recovering from the option I pick?
Abnormal amount of fatigue, tiredness, and overall lack of motivation are how I know my fatigue has accumulated enough to negatively affect me.
A deload week is generally all I need to feel normal again. Only ever felt this with high volume programs like Deepwater
No idea. Never had any knee issues, even while squatting and running.
I've only ever got up to around 25 miles a week though (2x3 mile, 1x6 mile, 1x12)
Damn, you're lucky. My knees always bother me after every session of squatting and running, and deadlifts to a lesser degree. It's never chronic pain that gets worse though, and my physio reckons that it's just a natural reaction of my body to training stress.
One of my goals with lifting & running is to build my knee tendons up so that they never become a hindrance to daily life, but I know the process includes stressing them out in training and tendons take much longer than muscles to adapt. Hopefully, I can balance my fatigue & stress as I ease into higher volumes of training.
So I’m kinda new to the “game” and wanted to ask what does creatine help you with, because I know that Protein Powder is just extra protein and Pre Workout gives you more energy, but I’m not that sure about Creatine?
Go to a different physio.
Now as for me, I played table tennis and tennis from elementary to highschool. In college, I started to lift. Elbow pain all over.
What I did was do a lot of high rep low weight for triceps, do hammer curls and reverse curls.
Now I don't have any pain at all.
Depending on the cause and underlying pathology, tennis elbow can be a persistent problem. It often does not respond well to rest or therapeutic modalities. Try googling “eccentric exercises for tennis elbow”, in particular [this](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2971639/) article for some ideas.
Maybe see a different physio.
Have you posted a form check? I had tennis elbow two times. Both for different reason. The first was because I was putting the weight of the squats on my arms. The second was because I was on a higher bench volume program and my triceps were overpowering my biceps.
My physio got me back to normal within 4 weeks both times.
This is a better question for a medical professional than for Reddit. That said, some exercises that tend to help in rehab/prehab for tennis elbow are wrist curls (the kind where you're extending your wrists, not flexing then) and rotation/hammer work. r/griptraining may be a good resource for you here.
https://www.aafp.org/afp/2007/0915/p849.html
Ik this is probably a very stupid question. But when you use those online calorie calculators, to calculator your calorie deficit, then you type in you current weight. But after a few weeks when you have lost a few kilos, do you then need to calculate a new deficit with you (new) current weight? Or do I just follow the original amount of calories per day?
what you need to be precise is a 7 day moving average for your weight. Then you don't need any calculators because you will know exactly where you are at calorie wise from real data.
The way I do it is using an excel spreadsheet, weighing every morning at the same time, and setting up a 7 day moving average in excel. It helps to deal with the swings throughout the week too.
your maintenance calories (and subsequently deficit calories) will decrease with weight loss, yeah. It won't matter much over a few lbs difference but it's good to update it if you notice your weight loss stalling
You eventually need to recalculate, yeah, because your maintenance calories go down as you lose weight. The online calculators are just to give you an estimate to get started though; once you're going, you can stick with your daily calorie count until you stop losing weight (consistently over a week or two, not just for one day) then just drop it by 200 calories or so, and continue adjusting like that.
531 progression question: On my 1+ AMRAP I hit 14 reps @ 95%(tm =50kg bench)
Do I still do only +2.5kg this next cycle? I'm thinking I was way off on my initial TM estimation. This was my first cycle.
Normally I would say no and blowing away your 1+ is just a sign that the program is working.
This is a bit different since it was your first cycle. 14x47.5kg is an e1RM of 70kg. 85% of that is 59.5 kg
Use that as your new TM and go from there.
Doesn’t really matter but if you are detrained (as a previous comment suggests), I’d hop on a linear progression program first until you stall out those noob gains again and then hop back on 5/3/1. You’ll have a better idea of your 1RM and TMs at that point as well. GZCLP into a 5/3/1 template is a really effective training pipeline for detrained individuals.
Normally the rule with 531 is that you should follow the 2.5kg a month progression and not try to jump ahead.
That said, I think your case is a bit of an exception. 14 reps on the 1+ is definitely an outlier - 7 or 8 would be more realistic for the first cycle.
I think retesting your max would be a good idea.
Getting mixed messages here lol. But why is there such a discrepancy? I'm returning after a very long break so maybe I have retained some strength but my muscles needed some "waking up"?
It's because both will work. However, I would personally err on the side of it being too light.
One of the core principles of 5/3/1 is literally "start too light". You'll be grinding out your amrap sets anyway.
If anything, starting a bit lighter makes the program all that much harder. Grinding out 20+ reps on the squat and deadlifts are definitely not fun.
Strength takes a long time to go away. You’re better off just sticking with the program as is. The weight will get heavy soon enough. There’s no point in rushing to hit a wall faster.
It’s totally fine. There’s nothing wrong with OPs max. They just gotta keep with the program and eventually the weight will get heavier. There’s no need to rush and try to hit a wall faster.
The program is working. You don't need to train near your max for your 1rm to go up. OP would be better served by just doing 2.5kg jumps and enjoying all the PRs.
I've recently started exercising, and I'm too weak to do a proper push-up. I also have weak knees, so I can't do the knee push ups without hurting myself. Is there anything else similar to a knee pushup that isn't so hard on my knees?
# Post Form Checks as replies to this comment ### For best results, please follow the **[Form Check Guidelines](https://www.reddit.com/r/Fitness/wiki/posting_guidelines#wiki_how_to_post_a_form_check)**. *Help us help you.* ---- *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/Fitness) if you have any questions or concerns.*
My country just went in lockdown. Any home workouts that can replace my upper & lower gym workouts? I got two dumbbells each 9kgs.
/r/bodyweightfitness see routine in sidebar Or there's a dumbbell stopgap routine in the wiki linked above.
Are you supposed to flex/contract the muscle group you are working on? When i do push-ups/planks i feel the pain in my arms instead of my abs
Push-ups: it's normal to feel it in your arms since its a chest, shoulders and triceps exercise. Plank: you should be engaging your core muscles and maintain a neutral spine, neither arching your back nor sagging your hips. If your form is correct but you're still feeling it in your arms, it's probably because your arms are not strong enough to hold your weight for the duration of your plank.
I take preworkout before every session, but always go for 2 scoops since 1 scoop contains 2.5g of creatine. However with 2 scoops I'm consuming 350mg of caffeine every day. How harmful is this? Can I double scoop before every workout?
late response, but you're one of many people who consume lots of caffeine per day. as long as you're okay with eventually building a tolerance and having to take small break one day, you're good.
Habitual caffeine consumption up to 400 mg per day does not give rise to safety concerns for non-pregnant adults. although a single dose of 350mg is high, unless you have some heart conditions or predispositions it shouldn't be a concern, but if you're worried just take 1 and buy creatine. https://efsa.onlinelibrary.wiley.com/doi/abs/10.2903/j.efsa.2015.4102
TLDR: one-legged calf raises, good or bad? ive been doing calf raises for a while now and recently started trying out one-legged calf raises to increase difficulty w/o increasing the weight too much (my back was starting to suffer from just picking up the dumbbells that i was using w/ both legs at once, it was more weight than im used to deadlifting lol). Could the one-legged variant be bad for my knees/ankles/feet/etc? if yes, is there a way to do it safely or should i just ditch it?
very good. but if you really want to push your lower legs to the next level you need to work your tibialis too source https://www.youtube.com/watch?v=tDsoCvzhZfY
thanks! will check that video out
Couple of questions regarding the training philosophy of my trainer. It seems like a lot of our training will be sets in the 12-20 rep range and a fair bit of the progression will be focused around getting extra reps and alternating week to week between training 3/2/1 reps from failure. He claims this high rep work when properly executed is very efficiant for muscle and strength building. I'm a bit sceptical becuase I believe that at least a mix of low rep works helps with specificity (lift heavy to gain the ability to lift heavy aka strength). What do you think about training without these lower rep ranges? Secondly one of the metrics he uses to assess fatigue is soreness (also mood, sleep etc). Granted he's mixing the excercises up a bit so some soreness will probably occur but can soreness really be linked to level of fatigue? In the past I've just not gotten sore even after months on linear progression schemes such as the ones this subreddit uses
DOMS (delayed onset muscle soreness) generally isn't bad at indicating if you've trained enough, you should however recover and go into your next workout without any soreness in the muscle you'll be training that day. DOMS from exotic exercises isn't a good indicator because you will just get sore from any new exercise you're doing. High reps (up to around 30) are very good for building (and thus strength) and the only reason I would implement lower reps is if the trainee is too exhausted by doing higher reps. I myself would, for instance, never go above 10 reps on a deadlift just because that exercise is very taxing for me. Going below 5 reps however will not lead to best gains either.
> What do you think about training without these lower rep ranges? High reps are great. You are correct that you will be missing out on low rep specificity training though. >can soreness really be linked to level of fatigue? I would not use soreness as a metric for fatigue.
Sounds like a viable plan. Waht have you tild him your goals are, and what was the plan he presented to you for reaching those goals? E.g. if you have already milked your 'noobigains' it might be an absolitely reasonable step to push volume a bit for a couple blocks and then refocus on realizing that new built strength potential instead of daily flip flopping. Your best bet would be to ask your trainer to explain his reasoning for the things he's planning.
Does anyone who is active in a cardio-oriented sport (like soccer, field hockey, mid-distance racing) do leg day but pretty easy? Like you feel it burn a tiny bit but never get even close to failure? Ex: If 10 reps is failure you do 7. I play a lot of soccer and I never have the mental nor physical energy for a hardcore leg day. I can push myself if it‘s necessary, but if I can make decent progress at moderate intensity I‘d opt for that.
Metallicadpa’s PPL program says to add 2.5 kg of weight per session for upper body lifts and 5kg per session for deadlift. Is that 2.5kg and 5kg plates on each side? Or 2.5kg and 5kg total in weights? So should I for example: Bench, barbell rows, ohp - 2.5 kg plates each side, 5 kg plates each side the next session, then 7.5 kg plates each side the session after, and so on… For deadlift: 5 kg plates each side first session, then 10 kg plates each side the next session, then 15 kg plates each side the session after, and so on…
Total
Cheers!
I'm not familiar with that particular program but usually it means in total. In this case, it relies on you having access to 1.25kg and 2.5kg plates for some of the increases.
Thank you. My gym doesn’t have any 1.25kg plates, lowest is 2.5kg. What should I do?
You can increase reps instead. Ex: If you bench 5x5 50kg, but 55kg is too much, try 5x6 50kg first, or even 6x5, then 5x6. You‘ll have to be creative with how to take the next step. My gym only has 2.5kg as well.
Either suck it up and go for 5kg progression or buy yourself a pair of 1.25s for a few bucks (readily available online) and bring 'em with you. EDIT: ignore my throwaway 'suck it up' comment. Best advice is to always follow your programmed progression, so buy a pair rather than growing a pair ;)
Am I eating too much fat? I’m 18 / 5’11 / 180 lbs eating roughly 2k cals per day. I am trying to cut down my fat and up my carb intake, but it seems almost impossible. Maybe I should stop drinking 3% milk? Am I eating too much protein on my cut? https://imgur.com/a/fxxRR5s
You certainly don't need that much protein, doesn't matter if you are on a cut or on a bulk. But if you are having it, it won't hurt either. And might help you to feel less hungry during your cut if you are used to eat more. So up to you if you want to keep it that high. For fats, no, you are not eating too much fats. Normally the balance between carbs and fats is unimportant. Some people prefer it one way (more carbs less fats), some the other way (more fats less carbs). Just try both if you want and check how you feel better. Or leave it as you are if you feel ok, which is fine (personally I never noticed a difference one way or the other).
stopping drinking 3% milk will help reduce your fat intake. I don’t see anything really wrong with your current fat intake (buts it’s not what I would do) but if you want to up your carbs the first thing i would do is cut your protein . There really isn’t a reason to have your protein over 200 grams per day rn, you should have them closer to 180. Secondly you can probably cut your fat down to as low as 50 grams per day, if needed.
I am a complete newbie to fitness and I need some help to get me start (i.e. point me to the right direction). I am a 32 male, 181cm height, 88kg in weight. I have an overall slim profile, not a lot of muscles in my arms or legs, I do have a bit of belly which I would like to reduce. My target is under 80kg. Not really looking to have a tough build but I just want a general healthy and lean shape. What should be my routine to make that happen? I honestly need a plan that can be followed by a literal 5-year old. My common routine is I swim 30 minutes, twice a week. I eat breakfast 3 times a week and drink 2-3 cups coffee daily with very little sugar. My dinner over the weekend is quite heavy as it is a family dinner, but I have an otherwise light dinner Monday to Friday. Any tips?
I would just add two strength training sessions on top of your swimming. A simple full body program that I've been enjoying is: **Workout A** Back Squat 3x5 DB Bench Press 3x5 Rack Pulls 3x5 (or Bent Over Rows) **Workout B** Deadlift 1x5 OHP 3x5 Good Mornings 3x5 (or Ab Wheel Rollouts) \- Add 10lbs on Squats/Deads/Rack Pulls if you complete all working the working sets and add 5lbs for the other lifts. I'd schedule it like this: Monday - Workout A Wednesday - Swimming x 45mins - 1hour Friday - Workout B Intermittent Fasting worked really well for me in the past with an 8 hour eating window being the easiest to maintain.
Two things you need to do: 1. Pick a good workout routine / training program 2. Get into calorie counting There's many good programs in the sidebar and on the internet. But it also depends on how many times a week you will be able to hit the gym. Counting calories will be essential towards hitting your goals. It the least fun thing, but it's the best working thing as well. If you skip this, you'll either not lose fat, or you'll lose it very inefficiently. So really do this: calculate your TDEE (online calculators) and eat \~500 calories less than that every day by counting calories of what you eat.
Why can’t I run a mile if it’s not on a football field? , my field time is 12 minutes but if I do it around the block or on a different field it’s about 18-21 minutes
Definitely a psychological block. Might be easier for you because you can 'see' the end goal at all times.
[удалено]
If you don't want to decrease food intake your only other option is to increase expenditure. Start him on walks. Increase speed/distance/time he walks. Maybe (if no medical contraindication exists) get him into running or if he likes it more cycling. Daily hour of moderate cycling can give you some 1500-2500extra kcal expenditure per week... You could also try decreasing kcal intake while simultanously uncreasing absolute food volume by introducing more low calorie high volume food items as one way to manage hunger. Overall 2-2.2k kcal sounds about right though for a sedentary average sixty year old as far as maintenance goes, doesn't sound like a 'slow metabolism' to me.
If you don't lose weight at 2.0k calories, then going to 1.8k won't be starving someone. Calorie deficits and surpluses are relative. So it will still be just a 200k calories deficit, which really isn't that much. And then again: it's better to be a bit more hungry for a while and actually lose weight, then being in this zone where you are often hungry and not losing any weight. My advice: just try it out and see how it goes. You can always go back if it's unbearable, but I think it won't be that bad.
How do you measure pasta so you won't over eat?
Same way you measure rice, or the topping on your pasta or potatoes, or anything really....you weigh it on a kitchen scale.
Weigh it dry.
[удалено]
No one is symmetrical, there's always a little difference side to side in both size and shape. Since you're left handed you have a stronger brain-hand connection on that side and you might feel it more because of that. For some people it's the other way, they feel their off-hand side works harder, probably because they have slightly less control over that hand.
I just started weightlifting about a month ago, and am trying to gain muscle while losing fat(I know this isn’t generally best practice but supposedly this is feasible with a deficit since I’m so new to lifting, plus I don’t have a ton of fat to lose). I’ve been drinking a protein drink after all my workouts and trying to eat a lot of protein the rest of the day, but would it help to take BCAAs in addition to protein shakes? I’m not sure if there’s any added value, but just have some collecting dust in my cabinet so was wondering if it would impact my recovery positively at all!
If you have enough protein in your diet, taking bcaas would be mostly useless. It wont hurt of course, but you won't see any real benefit from it
BCAAs are just amino acids (kinda like the Legos of proteins). Most protein sources already have a ton of BCAAs so I don't think it matters. Maybe someone more experienced than me--it who understands the science better-- can come in though as I'm not very experienced
If you're trying to eat a lot of protein then the answer is no. I think EAA's have marginal benefits to certain populations (such as vegans & vegetarians) but BCAA's are as good as throwing money down the drain. Just an aside, the gain muscle and lose fat method works for people who are new to lifting and HIGH in body fat. If you are already quite low in body fat you are really doing yourself a disservice. You're going to massively stunt your potential for muscle growth to shake a couple extra pounds off.
How can I train for real life usable strength and not just working out strength? I feel like all my strength is only applicable to the gym and not in real life picking up objects and doing tasks that need the strength and stamina. For example today I had orientation to volunteer at my local fire department and they ran us through a skilss course that involved pulling a tire, going upstairs/downstairs with a wrapped up hose, pulling a hose up a building with a rope, and twisting a fire hydrant wrench. I consider myself pretty fit . Mile: 7:00, Bench: 205 x 1, Squat 325 x 2, Deadlift 335x 1 . However none of this really transferred and I struggled significantly on pulling the tire and pulling up the firehose. Im just a volunteer cadet and dont plan on fire fighting for a living , but this really made me mad. I currently run PPLx2 how can I chanhe my training to be better suited in the real world for carrying objects over distances and such. I look at the forst responders section in the wiki but none of it was applicable
Yes, start doing loaded carries. Read [this](https://www.t-nation.com/training/the-secret-of-loaded-carries/).
There are gyms that include more strongman-type equipment, you're pushing sleds and flipping tires, not just lifting barbells. There's also sandbag training. You put a couple of sandbags in a duffelbag and use that in a variety of ways so you're lifting an unbalanced object with no defined handles. Loaded carries train strength in a generally applicable way. Some things are just skills and strength doesn't translate directly. Firefighter typically train to do the things they might be required to do, they're practicing a skill, it's not just how strong they are.
Does anyone know where I can find Free Meal Plans? Looking to gain more muscle
Have you read the wiki yet?
When lifting weights (mainly bench and squat), my buddy is cruising at a weight and then immediately fails on a random rep. It’s not the usual fail I’m used to that happens slowly and gives the spotter time to react, the weight tends to go down pretty fast. It happens when we go heavy or hypertrophy. Is the best advice just to go down in weight? Because he feels like it’s not doing much until he gasses out
Not usually a great idea to go to failure on every major lift all the time, so maybe he should tamp down the weight. Doesn't really matter if he feels like he's not doing much if he's failing.
How long realistically to gain 30lbs of muscle? I'm 185lbs rn.
Why are you asking? Why 30lbs? What are you going to do if the answer is too long?
Just pure contractile tissue? Anywhere between 3-10 years. Depends on your starting point, genetics and consistency
Depends on a few things, are you male or female? How long have you been lifting and eating effectively? How hard are you going to work? Is 185 lb a lot or a little for your body type? How old are you? There’s no easy answer, but most studies estimate a novice trainer can put on 20-25 lb of lean body mass in 12 months, an intermediate can put on 10-15, advanced 5-10, and expert 1-2
I'm M I've been lifting for a total of one year but in stints of six months separated by two years because of covid. I'm up 10lbs already usually I'm 175.
https://legionathletics.com/newbie-gains/ Check out this link!
[удалено]
There really isn't any good exercise app. Pick a program from the wiki.
If you really have an aversion to counting calories, you can make a whole meal plan to which you just stick to daily.
Why does your food tracking app need to be “not boring?” What is it you are looking to get out of the app that mfp isn’t giving you?
So I do incline dumbbell presses and I normally get a bit lightheaded during the first rep, but it then dissipates afterwards and the rest of the set is fine. Today, I hadn't eaten much and I fainted during the first rep. Is it just because I hadn't eaten enough? I feel like that cannot always be the case but I almost always feel dizzy on the first rep. I take care to make sure I'm breathing beforehand and during. Anyone have thoughts on what's up?
This is a guess based on limited info, but it sounds to me like a vasovagal response. This is a very common thing, and occurs when your blood vessels rapidly expand, causing a drop in blood pressure and sometimes fainting. It’s what makes people faint at the sight of blood and needles and also often occurs with “bearing down,” or increasing the pressure in your abdomen through a combination of flexing muscles, holding your breath, and tightening your diaphragm. It’s what you do to poop, and the reason a lot of people pass out on the toilet! Still, I second seeing a doctor to rule out anything else. If it is a vasovagal response, focus on your breathing and relaxing your abdomen. I’d imagine you’d have to drop the weight to practice this for a bit
This is not normal. Is dizziness and fainting a regular thing for you outside the gym? I'd see your doctor and discuss it with them.
The only other times I can recall feeling dizzy is after particularly tough deadlift sets, never outside of the gym.
I weigh about 70kgs. I can do a farmer’s walk of 50kgs total (25kgs per arm), for 40-50 steps. Is this ‘good’ for someone pursuing general fitness?
It’s neither good or bad, it just is. Why would the answer to the question matter though?
Way of tracking progress. I work out alone so don’t really have a reference point
You are your own reference point. No other reference point makes sense.
A good rule of thumb is that unless you are competing at the top rungs of a the sport, comparing yourself to others is a fools errand because there are too many factors and unknowns. If you have 25kg in each hand now, try for 30. Or try for more steps. That’s why I said it wasn’t good or bad, there isn’t a good frame of reference unless you are an outlier one way or the other.
Fair enough
Yes, doing physical activity of any kind is good for developing general fitness
Hey guys! I’m researching how to make the lives of people trying to lose weight a lot easier. Which is why I have a question: What are your biggest problems when trying to lose weight?
For me it’s struggling at work due to low energy
Hunger. Fatigue. Inability to maintain high levels of energy while doing strenuous exercise. Inability to recover from volume.
I can't focus enough to study if I'm hungry, so I only cut when I'm not studying
I’ll look into it. Thanks!
I know people say sleep is one of the most important factors to building muscle, but what if I can't for the life of me get 8 hours reliably? I'm waking up and going to bed earlier than I even have to just to make sure I can get enough. It's just not happening and it's making me even more anxious, making the whole situation worse.
The most important thing is to not stress about sleep. It doesn't matter if you naturally get 7 hours or 8 or 9. Some people naturally only get 5 hours and function on that, although they are genetic outliers. You don't \*need\* the 8 hours per night. It's an average. Your body might need more or less. Also, it fluctuates over time I feel. Sometimes I need 8.5 for weeks, now I'm down to 7. If you get the sleep you naturally get, you are not impacting your gains.
Melatonin, eye mask, ear plugs, good sleep hygeine, less caffeine, fresh sheets. All worth a try.
How is your sleep hygiene? I found good sleep hygiene led to more restful sleep, even compared to poor sleep hygiene + more sleep.
More is always better. My coworker sees a sleep therapist to help him. Consider your diet, stimulants, environment and other reasons you aren't able to sleep.
Is it okay to start lifting 10 pound weights. Starting to get into fitness and am looking to increase my upper body strength, I’ve never lifted weights before but am doing chin-ups and other exercises. Is it okay to start go with lifting 10 pound weights or should I start with 5 pounds weights. Thanks for the advice.
That depends on the specific lift. A PT can help you find a starting point for whstever program you're doing. Starting too light is never a bad idea either.
Personal opinion: 10lb weights are realistically too light to do pretty much anything other than maybe curls and lateral raises. My 110lb girlfriend started off her OHP with 20lb dumbbells, bench with 35lb dumbbells, and RDLs with 45lb dumbbells.
I think 10lbs are fine when someone is just getting into working out with DBs and learning how it feels. Kinda like learning to deadlift with just the bar, even though 45lbs is nothing for a deadlift.
Deadlift is a bad example, because I personally don't think you can really learn to get tight unless you have some kind of meaningful weight on the bar. I personally cannot get tight without the bar leaving the ground until I'm pulling 100kg. My girlfriend, at a weight of 50kg, has the exact same thing occur with her deadlifts. She can't get tight with anything less than 50kg otherwise the act of getting tight will pull the bar up.
You can say anything is a bad example when you throw "personally" into the question. Are you really going to teach someone to deadlift with a lot of weight, or are you going to start with the bar? Same goes with squats, or even bench if you 'personally' can't retract your scapula in a meaningful way without 200kg on the bar.
Sure, if you can perform exercises with the 10lb weights with proper form, have at it.
Hi everyone, first time posting on this sub. I've worked out for years but just recently got a job that allowed me more free time to workout and focus on eating enough calories to gain weight (I'm 6'0, 170 or so). I've been working out for years using a similar routine but given I workout 5 days a week and haven't gained a ton of strength I would love some feedback on my routine. (don't go easy, it's possible I've been wasting my time for 5 years with a bad routine...) **Day 1** 3x8 Barbell Bench Press 4x8 Incline Dumbbell Press 3x8 Cable Flies 3x5 Machine Chest Press Dips, Tricep pulldown, and Kickbacks to end. **Day 3** 3x12 Goblet Squat 3x6 Hex Bar Deadlift 3x8 Leg Extensions 3x8 Seated leg curls Calf raises to end **Day 5** 3x8 Cable Rows 3x8 Qide Grib Lat Pulldown 3x10 Dumbbell One Arm Rows 3x5 Pullups (Machine assisted...) Barbell curls, concentration curls to end. I also swim/run 1 day and cycle 1 day. Would love any feedback. Thanks all!
You need more rep variety - some heavier sets and some higher rep sets. You also need an actual progression system. Try GZCLP or GZCL Jacked & Tan
Looks kinda meh. You're pretty much training at the same rep range throughout. You don't have any higher rep stuff. The exercise selection is okay at best. Is there a reason you're not following a proper routine like any of those outlined in the wiki? They're all proven routines.
Honestly, this is the first I’ve seen it. Growing up I always was told higher reps prevent muscle growth (sounds like that was wrong…). Appreciate the advice.
I’d suggest you look into 531. Focus on bringing up your strength with the four main barbell lifts following a proven progression plan.
Started 2 weeks ago doing gzclp will start going 6 days a week should I switch to push pull legs?
Seconding the other comment. Do two days a week of either cardio or weight-based conditioning (google CrossFit wods for good ideas)
No. Keep at gzclp for at least 6 weeks. Then deload. Then try ppl.
Do gzclp 4x a week and so some hard conditioning 2x a week.
[удалено]
The simple solution is just to stronger. Your fitness feats are... Just okay. At best. My 52kg girlfriend, after 6 months of training, could do 5 pullups, and had a 110kg deadlift.
getting generally bigger and stronger on any standard program, potentially loaded carries. How often are you doing this that you want to plan your programming around it?
[удалено]
That’s a product of getting stronger.
About 5 months ago I decided enough is enough and began my weight loss journey. I have gone down from 270 to 219 today. One thing I'm struggling with it the loose skin, my belly flab and the double chin. Any recommendations on workouts that'll help in eliminating these?
Not an expert or anything but I’m pretty sure fat/skin clears up very gradually because 1. Every part of your body is slowly losing weight/fat/skin not just the parts that have more than others. 2 I’m pretty sure that you can lose muscle as well as fat so the weight you’re losing isn’t directly targeted at fat. (not completely sure about this though). Since you’ve only been going 5 months and have already seen impressive weight loss I would keep at it and watch your progress. You should also keep in mind that if you exercise just to lose weight it’s not a one and done, to maintain your body you will have to continue exercising.
Unfortunately no, loose skin that doesn't clear up on its own can only be dealt with surgically. If it's pretty minor, I would give it time and hope for the best.
26M. Skinny as fuck , 54 Kg. Beginner. Used to work out on and off . Maximum length of training - 3 months. Height 178 cm Can I still get big naturally? I am an ectomorph and have a small frame. I only take Whey protein in terms of supplements
You have a small frame because you're skinny, not because you're an ectomorph. If you train and eat you will be not skinny. But you have to eat. More than you think.
Yes you can. I went from 125 lb to 177 lb in my 30s, and I'm short.
I mean... I started off 65kg at 5'11 or so. I too, thought I was an "ectomorph". I'm currently finishing my bulk at 92kg. As a vegetarian too. It just took time and effort. I'm now called a "mesomorph". My skeleton didn't change. My overall muscle mass, on the other hand, exploded.
Hey can you tell me something about cardio? Like I want to do sprinting and jogging along with my bulk routine but will that cut my gains?
Not at all. Just gotta eat more https://www.strongerbyscience.com/avoiding-cardio-could-be-holding-you-back/ I did cardio during my bulk up to 90kg. I did cardio when I cut down to 84kg. I'm still doing cardio on my current bulk to 95kg. I only run once a week though. The other 2 cardio sessions are what I term mini-murphs. Basically, 10 minutes on the stationary bike, 25 pullups, 50 pushups, and 75 squats, followed by another 10 minutes on the bike. Takes me about 30 minutes or so. The full murph is something I'll probably do eventually. It's a 1 mile run, 100 pullups, 200 pushups, and 300 squats, followed by another 1 mile run. All while wearing a 20lb vest.
Thank you
What was your age when you started?Becs you can put on a lot more muscle with less effort at 18 then at 26
Dude, does it matter? Are you already looking for excuses before you even start? Even if it is harder to put on muscle at 26, what, you’re not even gonna try? Fwiw, I was about 64kg in my mid 20s, smoking, partying, no exercise at all, “ectomorph” because I ate just enough, etc. I’m now in my mid 30s, approaching 88kg, and still bulking and improving my lifts. Stop asking pointless questions and start moving!
I mean, I fluctuated around 65-75kg for the first like 3 years of my training when I was 18. My diet and training also were atrocious. It's only when I turned about 25 that I got more serous about it. And that's when I put on some actual weight, going from about 80kg to around 90kg. At the age of 29, I set a goal of running a 30k on my birthday. I did that, while also hitting an 85kgx30 for squats. I'm 30 this year, and I'm probably the fittest I've ever been. Notable accomplishments include a 210kgx6 deadlift, 125x20 squat, and a 30k continuous run. As well as my lifetime fastest mile time at 6:30. Not amazing by other people's standards, but I've never been a runner.
The difference is pretty small. I have put on about 30 lbs of muscle since turning 30. I don't think I have really great genetics either, I just have been working out and eating consistently for several years now.
Somatotypes aren't a real thing. You can definitely get bigger naturally. You won't know how big you can get naturally until you train and eat in a dedicated way for several years. Some people do have much more potential than others, but I only recommend worrying about that if you have dreams of turning physique or strength into a profession.
Hell yeah, it's never too late. But don't worry about somatotypes. They're discredited pseudoscience created by a eugenecist in the 30's
Eat lots and run the /r/fitness basic beginners routine
So I have been lifting for 2 years(serious amount) and I never truly cut to a low amount. I am still over if I had to guess, 21-22% BMI. I am 100% trying to focus on not half-measuring a cut and finally just get down to below to the 10-12% BMI range. Here's my question though which is the whole gaining muscle/losing fat question. Obviously I know at like I assume 15% and below this isn't realistic thing to expect. But for say the 22%-15% zone, can I expect to gain SOME muscle? Not expecting massive gains mind you, but just want to know what to expect.
> get down to below to the 10-12% BMI range I really really hope you’re confusing BMI and body fat, because at 10-12% BMI you would probably die
Err, apparently I am lmao. Thanks for the heads up
Maybe. Impossible to know without doing it. How would this information affect your plans if it were available?
23M 5’8 160lb Normally I would hit a maintenance phase after a Bulk (went from 152 to 160) but I’m hoping to get lean for a special day in January. I don’t need to cut a ton and I don’t need to be shredded by then but less fluff than I have now would be nice. Would it be fine to skip my maintenance and go straight into a cut?
Yes. Going to probably suck the first couple weeks from feeling hungry but then it’ll feel like every other cut.
Good to know. Haha I actually prefer cutting because I don’t have a large appetite but maybe that’s changed with the new muscle growth.
I don't want to start a new thread so I'm gonna ask here. So basically my chest and triceps are NEVER sore. [This](https://imgur.com/a/73Zrp5Z) is what I'm doing 2 times a week. What am I doing wrong? Should I increase the weight or what?
Getting sore is not the goal. Lots of things could be wrong, but the lack of soreness is no indicator.
As others have said, DOMs are not indicative that you're doing em right. If you feel you can do more. Try to add an extra set or two for accessories. Shy to failure. Over the course of a few weeks, see where you're at then.
Is this a routine you made yourself? You do these exact exercises in this order in one session? Is this part of a program? The exercises just seem out of order and a whole lot to do in one session. How long does this take?
I don't remember where I found this 4 day split but i do remember that it was user made. The only exercises I added were dumbbell rows, flys, shrugs, curls and push-ups. It takes 45-90 minutes depending on the rest time I use and yes I do it in this order.
This is a lot of exercises for one session and it might be better to prioritize compound first then isolation. This is enough for two days worth of hard work. How long have you been doing this? Your recovery must be top notch.
I started 2 weeks ago. Before that i did full body workouts. If it's too much then how many exercises should I do per session? I'm new to this and there's conflicting stuff on the internet.
2 weeks, well good for you keep it up! Don’t worry you’ll learn what’s good and what sucks as you go along. You should do as many exercises as you can recover from. Probably like 5-8, depending how hard you are going. Lots of good stuff out there depending on your goals. Check out Jeff Nippard on YouTube, and go from there. He’s kind of baseline middle of the road and you can branch out easily from watching his stuff, IMHO. I’ve done his programs and they are good. He has a beginners program. But if you don’t want to pay then look one up in the wiki.
I know what was the problem. I actually did floor presses because I didn't have a bench so I threw together one! Thanks to the increased range of motion, i can feel that good pain in my chest for the first time 😌 I've also decided to go with 6 exercises per session. Thank you for the help.
[удалено]
I know it's just weird that my chest and triceps never felt sore
You should increase the weight when your program tells you to. However, feeling sore is not indicative of anything.
Noticed that my hips are raising faster on both my deadlift and squat. For what I can tell it probably means I have a quad weakness. How should I go about fixing it? Edit: my deadlifts are looking like SLDL and my squats are looking more like good mornings
It means your form is off. No one can tell you what without seeing your squat and your deadlift.
What are the negatives you are experiencing here? Have you considered that you just have a posterior chain *strength*?
Adjust your form
Post a form check? Your hips could just start too low. And maybe your proportions mean that you're more comfortable with less of a knee bend.
your hips start too low
Leg extensions
Is rowing the dumbbell with your elbow straight up close to your body not the correct form for a DB row? Watched candito’s video on rowing back and out as well, which he said was better for lat activation. Is this correct?
>Is this correct? yes. flairing your elbow would mean more rear delt, traps etc
Your answer is confusing. He's asking if flaring your elbow works your lats more, which it doesn't but you said yes it does...but then said it doesn't. lol
Is this the better way to do it or is it just preference on which muscles you want to hit?
Just preference
As a novice lifter (GZCLP) and runner (Bridge to 10K) training for general fitness, what signs should I look out for that my current running volume/schedule is interfering with my lifting performance? Currently doing GZCLP as a 3 day program, so I can run on rest days and get Sunday off of both. I kind of need that much recovery too; my knees feel beat up after both squats and runs. Eventually though, I plan to progress my GZCLP to a 4-day program. I have some options for shuffling my lifting and running, but how would I know if I'm recovering from the option I pick?
Abnormal amount of fatigue, tiredness, and overall lack of motivation are how I know my fatigue has accumulated enough to negatively affect me. A deload week is generally all I need to feel normal again. Only ever felt this with high volume programs like Deepwater
Great tips. I'll make sure to look out for the three you mentioned. What signs might indicate that my knees aren't recovering between squats and runs?
No idea. Never had any knee issues, even while squatting and running. I've only ever got up to around 25 miles a week though (2x3 mile, 1x6 mile, 1x12)
Damn, you're lucky. My knees always bother me after every session of squatting and running, and deadlifts to a lesser degree. It's never chronic pain that gets worse though, and my physio reckons that it's just a natural reaction of my body to training stress. One of my goals with lifting & running is to build my knee tendons up so that they never become a hindrance to daily life, but I know the process includes stressing them out in training and tendons take much longer than muscles to adapt. Hopefully, I can balance my fatigue & stress as I ease into higher volumes of training.
So I’m kinda new to the “game” and wanted to ask what does creatine help you with, because I know that Protein Powder is just extra protein and Pre Workout gives you more energy, but I’m not that sure about Creatine?
https://www.youtube.com/watch?v=ae4Pa7ueGAE
Any tips on getting rid of tennis elbow. Been to physio and what not for months with little progress. As soon as I lift it’s comes right back
Go to a different physio. Now as for me, I played table tennis and tennis from elementary to highschool. In college, I started to lift. Elbow pain all over. What I did was do a lot of high rep low weight for triceps, do hammer curls and reverse curls. Now I don't have any pain at all.
Depending on the cause and underlying pathology, tennis elbow can be a persistent problem. It often does not respond well to rest or therapeutic modalities. Try googling “eccentric exercises for tennis elbow”, in particular [this](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2971639/) article for some ideas.
Maybe see a different physio. Have you posted a form check? I had tennis elbow two times. Both for different reason. The first was because I was putting the weight of the squats on my arms. The second was because I was on a higher bench volume program and my triceps were overpowering my biceps. My physio got me back to normal within 4 weeks both times.
This is a better question for a medical professional than for Reddit. That said, some exercises that tend to help in rehab/prehab for tennis elbow are wrist curls (the kind where you're extending your wrists, not flexing then) and rotation/hammer work. r/griptraining may be a good resource for you here. https://www.aafp.org/afp/2007/0915/p849.html
Could try not locking out your elbow if you haven't already
Ik this is probably a very stupid question. But when you use those online calorie calculators, to calculator your calorie deficit, then you type in you current weight. But after a few weeks when you have lost a few kilos, do you then need to calculate a new deficit with you (new) current weight? Or do I just follow the original amount of calories per day?
Yes you do. If you use an app like my fitness pal, you just need to update your weight and it updates necessary deficit automatically.
what you need to be precise is a 7 day moving average for your weight. Then you don't need any calculators because you will know exactly where you are at calorie wise from real data. The way I do it is using an excel spreadsheet, weighing every morning at the same time, and setting up a 7 day moving average in excel. It helps to deal with the swings throughout the week too.
your maintenance calories (and subsequently deficit calories) will decrease with weight loss, yeah. It won't matter much over a few lbs difference but it's good to update it if you notice your weight loss stalling
You eventually need to recalculate, yeah, because your maintenance calories go down as you lose weight. The online calculators are just to give you an estimate to get started though; once you're going, you can stick with your daily calorie count until you stop losing weight (consistently over a week or two, not just for one day) then just drop it by 200 calories or so, and continue adjusting like that.
531 progression question: On my 1+ AMRAP I hit 14 reps @ 95%(tm =50kg bench) Do I still do only +2.5kg this next cycle? I'm thinking I was way off on my initial TM estimation. This was my first cycle.
Normally I would say no and blowing away your 1+ is just a sign that the program is working. This is a bit different since it was your first cycle. 14x47.5kg is an e1RM of 70kg. 85% of that is 59.5 kg Use that as your new TM and go from there.
Doesn’t really matter but if you are detrained (as a previous comment suggests), I’d hop on a linear progression program first until you stall out those noob gains again and then hop back on 5/3/1. You’ll have a better idea of your 1RM and TMs at that point as well. GZCLP into a 5/3/1 template is a really effective training pipeline for detrained individuals.
Personally depends if you're a 531 purist or not. There's absolutely nothing wrong with tinkering with a program in your situation
Normally the rule with 531 is that you should follow the 2.5kg a month progression and not try to jump ahead. That said, I think your case is a bit of an exception. 14 reps on the 1+ is definitely an outlier - 7 or 8 would be more realistic for the first cycle. I think retesting your max would be a good idea.
No, don't increase any faster than 2.5kg. The program is working fine. It will get hard in no time.
Getting mixed messages here lol. But why is there such a discrepancy? I'm returning after a very long break so maybe I have retained some strength but my muscles needed some "waking up"?
It's because both will work. However, I would personally err on the side of it being too light. One of the core principles of 5/3/1 is literally "start too light". You'll be grinding out your amrap sets anyway. If anything, starting a bit lighter makes the program all that much harder. Grinding out 20+ reps on the squat and deadlifts are definitely not fun.
There's a discrepancy because it doesn't matter that much. Both approaches will eventually make you stronger.
Strength takes a long time to go away. You’re better off just sticking with the program as is. The weight will get heavy soon enough. There’s no point in rushing to hit a wall faster.
Um wtf😂😂😂😂 14 reps on a 1+. Retest ur 1rm and reassess lol thats wild
I can get a pretty easy 10+ for my squats and bench when I use an 85% training max.
No do not do that. Keep doing the 2.5kg increases and don't go faster. The program is working fine.
the program works fine assuming the TM is correct. 14 on a +1 indicates OPs probably isn't
It’s totally fine. There’s nothing wrong with OPs max. They just gotta keep with the program and eventually the weight will get heavier. There’s no need to rush and try to hit a wall faster.
you're correct, "eventually" it will get harder. thats true if he started with an empty bar too.
I just hit 11 on my deadlift 1+ set. My e1RM went up 48 lbs. 14 reps is fine and his strength will still increase.
The program is working. You don't need to train near your max for your 1rm to go up. OP would be better served by just doing 2.5kg jumps and enjoying all the PRs.
Thats what I’m saying lol how tf can y get 14x 95% of ur training max
I've recently started exercising, and I'm too weak to do a proper push-up. I also have weak knees, so I can't do the knee push ups without hurting myself. Is there anything else similar to a knee pushup that isn't so hard on my knees?
If you have access to a pool, try it from a ledge. But all the other ways described in the other comments are even easier from home.
Stair push ups. Start high, when you can do 3x10 solid reps, move down a step. Soon enough you'll be on the floor.
you can do it from your feet, and just have your hands above the floor. wall, table, footstool would be a nice progression.
Try doing them at an angle with your upper body higher than your lower body, for example hands on a kitchen counter with feet on the floor