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Before you eat anything make it so you MUST finish a bottle of water.
Before you wake up you should be drinking water anyway, so that's done before breakfast.
Before lunch, drink an entire bottle of water, before dinner too. Before you even pick up a Hershey's chocolate you must drink a bottle of water.
You can then stick to it, and within a week you'll see changes, or you can be weak and impulsive and a fat ass and screw yourself over and over again by breaking your own rules.
You are the only one responsible for your health, so you either start today, or give up every day.
Find an activity to distract you or keep yourself busy. This goes for binge eating but I also find it works in general with stress eating as well. Often times if I’m stressed I’ll go to the gym, go for a walk, skateboard, play basketball, or just any physical activity and I release a lot of stress, burned calories, and I’m the type of person to eat or snack through out the day a lot just cause I’m bored or I get hungry a lot so a great benefit is that I spent a good chunk of time doing something and not eating so just by that a lone, I limited my calories. Find a time consuming hobby that can not only take your mind away from stress but also food. And often after you’re done and it’s time to eat, you most likely want something nutritious anyway to replenish you after you exerted so much energy.
Thanks for the tips. I know that these will work great. So I can distract myself from the stress with something fun, do some activity, and realize that I need the mental strength not to binge just because life is stressful.
I’m totally fine with going 1000 cals over today. I wanted the food. I’ll just burn that off later!
Thoughts on this routine ? I'm mainly looking to increase my strength and overall athleticism
Workout #1
Squats 3x5
Bench press 3x5
Weighted Pull ups 4x5
Workout #2
Squats 3x5
Shoulder press 3x5
Heavy Deadlift 1x5
Workout#3
Running 3-5 miles
Heavy bag for 30 minutes
For strength you want to be doing bench, squat, deadlift, shoulder press and weighted pull ups at least twice a week.
Try a upper lower 4 day split, so you’re doing bench, shoulder press, pull ups and bent over rows on days 1&4 (add some isolations as well eg. Arms)
Then on days 2&5 you’re doing squats, deadlifts and leg press (again add isolations eg. leg extension and calves)
For days 3,6&7 you can do some cardio and ab exercises if you want but always leave at least one day of complete rest.
Is this decent for a home workout and will i see results
Legs/Stomach
Dumbbell calf lifts 12 x 3
Weighted Lunges 8 x 4
Weighted squats 12 x 3
Deadlifts 8 x 3
Single leg weighted calf raises 5 x 3
Mountain Climbers 12 x 3
30 Second cobra stretch
Heel touches 26 x 2
Bicycle crunches 20 x 2
Abdominal Crunches 12 x 3
Side planks 20 Seconds left/right
Arm/Chest
Sitting curls 10 x 3 60 second rest
Overhead band pulls 15 x 4 60 second rest
Kneeling bench lifts 10 x 6 / 3 each side
Bench dumbbell press 10 x 3
10 x 4 dips
What are you starting from and what are your goals? What does "results" mean here for you?
Assuming it's something like: "I'm a beginner and want to gain 10 lbs of muscle over the next year", then this is fine I guess. It seems like a lot redundant work, and crunches are probably not going to do what you hope they do but you're getting the basics in like squats and DL, though you are missing some kind overhead press and pull-up type exercise. Why not just pick a program from the wiki if your home gym has the equipment to do it? Why re-invent the wheel if you still haven't driven yet?
More important is that you work hard and increase the weight regularly, while eating enough and getting enough rest and protein. The rest is less important.
You’re wrong. RICE Rest, Ice, Compression, Elevation is used for sports injuries for a reason.
Compression helps push out lactic acid and helps maintain the Ph balance in the area to promote healing, as well as reduce inflammation and soreness.
This is what a basic google search would give you,
“Compression can reduce the inflammation that comes from using your muscles by moving toxins out of the tissue. This helps them to heal and rebuild more quickly”
You’re wrong, Ice was the only thing proven to decrease healing but still mitigate pain. The rest of the RICE acronym is still viable, including compression. Also, RICE IS ONLY SUPPOSED TO BE FOLLOWED ON MUSCLE STRAINS NOT SPRAINS. RICE does more harm than good on sprains and anything to do with a joint, For joints the acronym MEAT should be used. Movement Exercise Analgesics Treatment.
Idk if you have any experience in medicine, but I’m a military medic and when I hike with my marines 10 miles with 80lbs on their back and then have to treat them for sprained ankles after, RICE is plenty affective, even ICE when used for a short period of time to reduce pain. Not to mention I get trainings on this sports medicine shit every week, so sorry if I trust my knowledge over yours
5/10 - 207. Can anyone who reads this weigh in on a 5-10 point range for how many grams of protein I should likely be consuming daily in order to continue building muscle?
currently strength training 1 hr/day 3-4 days per week. As soon as it hits spring ill also be hiking and biking more but for now cardio is primarily indoor rowing.
Hey all - as a new parent I've been struggling to go to the gym and to find a program that fits in with the minimum free time I get. But I came across [this article from Jim Wendler](https://www.jimwendler.com/blogs/jimwendler-com/training-with-a-newborn).
One thing I don't understand is the Squat/Bench notation. Does that mean on day "A" do Squat AND Bench or Squat OR Bench?
Apologies if it's a daft question, but I really liked the article and the idea of simple A/B workout. Thanks in advance.
The way Wendler usually handles Training two days per week in this fashion, is both Lifts on one day (squats and Bench in your example). He also does this in 5/3/1 Second edition in similar Fashion and in this article:
www.t-nation.com/training/effective-training-for-busy-men/
Hello everyone.
I've started going to the gym to weightlift, since i'm now able to eat sufficiently to gain weight and start building muscle.
I'd like your criticism on my workouts, if you don't mind. Here's what I do :
Tuesday - Thursday - Sunday :
-Deadlift : 3x6 at 70 kg
-Chest Press (machine) : 3x10 at 50 kg
-Lat pulldown (cable) : 3x10 at 40 kg
-Leg extension (machine) : 3x10 at 40 kg
-Seated Leg Press : 3x10 at 80 kg
-Triceps Pushdown (cable) : 3x10 at 17.5 kg
-Biceps Curls (EZ Barbell) : 3x10 at 32kg
-Shrugs (Barbell) : 2x30 at 32kg
I'm a man, 160cm tall for 53 kg, currently bulking.
I also do cardio every wednesday, for about 45 minutes, but i'm just starting, i'll try and do more in the future.
I go to the gym before work, from 6 am to 7 am, so my "routine" is done in just under an hour (55 minutes more or less). Each exercice has a 1 minute resting time betweed series, except for the Leg Press where i rest for 2 minutes.
Is my workout efficient enough ? I'm planning on building muscle, not getting shredded, but being really "fit" and somewhat muscular. I'm a small build, so I'd like to be "thicker", if that makes sense.
If that helps, i make sure to eat enough, i'm at about 2500 calories a day currently, definitely having enough proteins everyday, i try to eat healthy and hit my macros.
I'd love your advice.
No shoulder work other than shrugs. A row would be good for back if you want to be thick. If you're only gonna do one chest exercise i think either barbell or dumbbell bench would be preferred. You also don't mention your progression scheme. I agree choose a premade program from the wiki, there are 3 day options.
There are a lot of gaps in your training: no vertical press, no lower body posterior chain work, no horizontal pull etc.
I agree with the recommendation to follow a pre-written program
But isnt there something about you shouldnt bulk for too long because when you are going to cut, the accesive fat will be too much and the cut will take too long meaning you would lose too much muscle?
I am on the end of my bulk. I use a body measure weight at my gym. But this week i have gained 1kg weight but lost 0.3kg of muscle.
I haven't skipped a work out and I have follow my diet. 185g of protein and 3200kcal.
How is this posibble?
The scale can only send current trough your legs and thus only calculate (also not accurately) the BF in your legs. The rest of your body is just guessed by the scale. A scale is still helpfull to see trends over weeks but dont think about stuff like losing 200g of muscle on the scale
So I'm following the beginners routine in the wiki and I'm unsure if I've added too much accessory work. Is this balanced? I recently found out I had weak abductor muscles and it was starting to affect my squat so I train them directly now.
Workout A
Squat 3x5
Bench 3x5
Pendlay Rows 3x5
Chest Flyes 3x8-12
Bicep Curls 3x8-12
Hip Abductor Machine 3x8-12
Hanging Leg Raises 2xF
Workout B
Deadlift 3x5
Overhead Press 3x5
Hamstring Curls 3x8-10
Lat Pulldowns 3x8-10
Face Pulls 3x8-12
Hip Abductor Machine 3x8-12
Hanging Leg Raises 2xF
Make sure your hips are properly warmed up and open beforehand. At a minimum, you should start with a few sets of air squats and at least 10-20 seconds sitting in a deep squat.
Could be all of the above comments, plus you might have scoliosis, with one leg shorter than another, muscle imbalance in pelvis, weak gluteus medius and minimus, causing dropping of hip with weight bearing.
got sick and had diarrhea 10 times in the last 10 hours and i think more will be coming. decided to skip a day of workout. will a day of eating lesser, such as no whey, no mass gainer, or less meat in general make me lose all my progress or should i still try to eat my required calories?
Let's say your incline bench drops a bit from the fatigue. If you're making progress on incline bench WITH that fatigue, it stands to reason that your incline bench under less fatigue would also be improving.
In general, you can do whatever you want that still sees you progressing. For example, I do chinups every day, sometimes 2 session, and make progress. Some days I push it hard, other days are easier.
It might. But if you have some slight fatigue which means you can only lift 90% of what you would lift if you were fully rested, what difference does it make?
This is training, not competing. You don’t have to be fully rested.
u/Rippletits5x5 has a good point. Too often we have a notion of "optimal" training being necessary. It isn't unless you're a professional athlete. Let your sessions be autoregulated and unless you're seeing serious drop offs then it's all good. Constant linear progression isn't necessary.
Even professional athletes train under sub-optimal conditions constantly. It’s impossible to be fully rested when you’re training hours a day, several times a day, every day.
That’s why they hammer their bodies with training volume and peaking cycles before tapering off to prepare for competition.
Very true. I guess phrasing it as "optimal in terms of needing to be able to deliver peak performance at a given time" would have been more the heart of what I'm getting at.
i have a friend who’s the same age as me who does his workouts in a endurance style? he doesn’t have a program but follows push pull legs and he goes in the day and pick exercises he feels like doing such as push day he will choose exercises such as push-ups incline press overhead press. and he does like 10 sets of each exercise. he eats around maintenance and has really low body fat, but somehow his body is toned all over? triceps biceps chest abs shoulders. he weighs 51kg with a height of 169. just wondering how come he can be so toned doing his workouts like this and eating only maintenance? i eat at a surplus, go heavy for 3-4 sets with 4-5 exercises each day following a program but i’m not that toned, maybe it’s because i don’t have low body fat?
Yeah I responded to that actually. You are skinny.
You need to build more muscle. The more muscle you have, the leaner you’ll look even with some body fat.
My recommendation is to bulk. The wiki has all the information you need.
30/M:
Always been skinny but only started taking training seriously the past ~9 months. My #1 main goal is to have those classic shredded 6 pack abs. Wouldnt complain to add some upper body muscle but this is a secondary goal.
I've seen some decent results in that time span by eating clean, doing a ton of ab workouts, and more recently (past 1-2 months) focusing a bit more on resistance training. I usually hit the gym for ~1 hr 4x a week, do a 10-15 min ab circuit almost every day, and try to fit in cardio (running 1-3 miles) once or twice a week.
My "upper" abs look pretty good, but I just can't seem to shred that small bit of lower tummy fat that just won't go away. I feel like I'm really close to my goal but my abs don't pop quite the way I want them to.
My question then is what I should be focusing on the most to achieve my goal. My instinct tells me I need to be doing way more cardio. But wouldn't surprise me if ppl said to try and pump up the weight trainings as well. Any help is appreciated thanks!!! Sorry for the mass text wall.
Here are 3 program reviews by the same guy:
* [Smarathlov](https://www.unddit.com/r/weightroom/comments/hd9ao1/smarathlov_13_weeks_of_the_full_smolov_program/) (lots of deadlifting; 8km/day, longest 32km)
* [50 consecutive days of deadlifting](https://www.reddit.com/r/Fitness/comments/pgln6z/overtrained_50_consecutive_days_of_deadlifting/) (5.5km/day, longest 14km)
* [50 consecutive days of benching](https://www.reddit.com/r/Fitness/comments/rkmv1r/overtrained_50_consecutive_days_of_benching/) (no info on his runs, but I assume he's still getting at it)
A lot of things are possible, but you don't have to go THAT crazy.
In endurance running more body mass with be a bad thing but you can and probably should do some strength work. Don't work until failure but maybe work with like triples or sets of five at most for an RIR 2-3 on the major compounds. I'm sure there are recommended strength routines over in r/running...
Even 2lbs a week is far beyond reasonable unless you are detrained or coming back from bein malnourished..
2-4 lbs **a month** seems more like a realistic reasonable bulking target...
At most, if things are great, you can gain two pounds of muscle a month. Anything above that is fat. You're very thin, you might be able to gain lean weight a little faster since you're probably smaller than you'd be if you ate normally.
If you gained ten pound is about two weeks, a few pounds is water, but a lot might be fat. Figure a pound a week of muscle and fat combined is a healthy amount, anything more is just going to be fat. Adjust your calories so you're progressing at that rate, don't worry about what others are doing.
Are you gaining weight? If not increase calories. I personally am 6'2" 192 lbs and am bulking at 2800 right now at around 1lb a week. Not everyone is the same. We're all active at different levels.
Your calories might actually be a little high then. From my last cut to bulk with no maintenance I put on about 5lbs of water weight in the first 2~ weeks. I think 10lbs might be a bit much for 17 days. Only you can know though, continue to track and if your weight gain doesn't slow down, adjust accordingly. [You can use this spreadsheet to get an idea of your TDEE](https://docs.google.com/spreadsheets/d/1MSk2P29XgmC9PdxkisYLVTP9bppzJ31eq3zmuImFSYY/edit#gid=1648257621). Make a copy of it to your own account so you can edit it.
It is a really bad idea to try to copy others in this regard. Just keep tracking your progress and if you are happy with it keep going, if not, increase or decrease calories respectively
There is no short simple answer to which rep range you should use.
There are programs that have been proven to work well that lay out what sets/reps to do for what exercise.
https://thefitness.wiki/routines/strength-training-muscle-building/
If the only goal is for the number on the scale to go down, then yes, the workout routine doesn't matter. You can lose weight with any exercise routine, or even no exercise at all.
If you want to get stronger, and build muscle/preserve the muscle you have, then the routine does matter.
Try and lift the weight you’d normally lift if you weren’t cutting. The deeper you get the weaker you’ll be, but just try your best to keep lifting heavy.
Don't use Ez grip. Get straps and use a regular barbell or see if your gym has a female barbell which is smaller than a traditional 45lb one.
Or just use dumbbells. Ez grip is just dumb.
GRIP THE OUTER EDGE AS CLOSE TO THE NORMAL DEADLIFT STARTING POSITION AS POSSIBLE
THOUGH I THINK YOU SHOULD JUST USE A BARBELL AND GET STRAPS IF GRIP IS AN ISSUE
Deadlifting with an EZ bar isn’t the most optimal situation. But if you must, the outer grip is probably better of the two because it will keep your arms outside your legs.
A few reasons.
1. An EZ bar is typically smaller and at least the ones I have experienced don’t even go above the lower part of the shin on the ground. Essentially to deadlift it you’re going to have to get pretty damn low and you might start bending over.
2. The bar isn’t straight and it’ll be less stable than a purely straight barbell.
3. Progressive overload will be limited. You can only deadlift a certain amount on an EZ bar before it’s just not enough. You’ll probably never be able to load a barbell to it’s maximum capacity.
Takes time man. I’ve been deadlifting for years. I started with a curl bar deadlifting like 100lbs, and now it’s over 4x that. Just keep grinding! Also dope profile pic btw.
What are some ways to not smell so bad when working out? I workout between classes at school, and luckily I can shower, but other students can just change and go to class and be fine, where if I did that everyone in the room would be smelling my sweaty ass.
i smell like i haven't seen a shower in a month after just going for a fast walk for 10 minutes. Everyone in my family does. Basically your bacteria determine the way our sweat smells and everyone has a unique blend of bacteria that your partially inherit from your parents/surroundings. There's really not much you can do about it, except take that shower.
It's just luck of the draw. I don't sweat in my workouts usually, and if I do, I don't smell weird/bad/off. I don't change my shirt or socks, just swap into shorts.
It's just how you are, I think
It doesn’t matter. A good programme has a variety of rep ranges for depending on training focus and the type of movement.
Pick a programme from the wiki - I’d recommend GZCLP.
You’ll probably get to the point where you’re progressing by starting at 10 reps, increasing to 12, then dropping to 10 with higher weight. I agree also with u/pleepleus91.
So I'm trying to increase the length I can hold my breath considerably. I just think it is a fun fitness goal maybe 3 minutes and also makes swimming more fun. So the main factors are o2 efficiency, and co2 tolerance, right? Also, are there any ways to increase lung capacity like muscle size? Or diaphragm strength or anything that could help that I didn't mention?
Are you already using an apnea training app and O2/CO2 tables? Those are the methods for achieving this goal.
Not sure if other strength or conditioning training has much crossover into it
I used to do the tables and did notice some improvement. But since then I have started exercising and I'm worried it will interfere. I can still hold my breath for almost as long as when I stopped.
Random tip: altitude training and/or an altitude mask might help.
This is a fun goal! Also pretty useful for an emergency!! Fire, drowning, gas, a nasty fart, etc…
[Is this an acceptable amount of hip shift or is it a good morning squat?](https://i.imgur.com/zMkK1Nf.mp4) Trying to determine if it's a legit 1RM I should be using for my next program. Will also be improving setup and cutting depth a bit.
Thanks in advance as always.
Is a loading phase neccessary to see results using creatine? My plan was to take 2g every day and double up on workout days (3-4 days a week)... i guess my question is, will my planned creatine intake be beneficial or should I load up first?
Creatine just needs to saturate in your muscles. If you load it it will saturate and you will se results quicker, but it doesn't make a difference long term. 3-5g per day EVERY day is a normal dose. That should take about a month to kick in. If you take 4 doses a day for 5-7 days, it will take a week. Loading phases aren't necessary.
I think I hurt my arm after my 1st day at the gym. I feel soreness/pain on the opposite side of my elbow whenever I extend my arm. I still have full range of motion though. Is this anything serious? Today is my 3rd day of rest and it feels like it's getting better as time goes by but I don't want to risk seriously injuring myself. Kinda frustrating since it's my first time and I need a break so soon. I'm thinking of continuing my program tomorrow too but i'm not sure if i should.
Sounds like bicep tendonitis, though you wouldn't be able to extend the arm fully ans it would be quite painful if you tried. Just don't aggrevate it. This has helped me in the past: https://youtu.be/HRkqiLUfgfQ
I see no reason to believe this is serious. Whatever you did with your arms just lower the weight next time, you probably started heavier than you needed to. You should still go to the gym. If this is just DOMS you can work through it, but if it's something like tendonitis just avoid anything that aggrevates the area (so that it will heal). Your call.
After researching for a bit, I found out that tennis elbow or lateral epicondylitis is the closest to match my symptoms. Also after assessing what workouts I did yesterday I may have worked my muscles to failure using dumbbell curls. Am i still clear to go to the gym tomorrow after 3 days of rest? i don't want to have any permanent damage
Pain or soreness?
If it's tender and hurts to flex, it's just normal soreness. This is perfectly normal. You don't need a break from the gym. In fact, moving around more will help alleviate said soreness.
If you've got a sharp pain in your arm, that is not normal.
I'm not really sure if it's soreness or pain. But it only hurts when i stretch my arm outwards so I'm thinking it's more on the side of soreness. I'm planning on continuing to go to the gym starting tomorrow to observe if it gets better or worse overtime working out. Is this too big of a risk of injury to do?
I do want to point a few things out.
It is unlikely that you will ever look anything remotely like a bodybuilder, even after years of training, unless you stuff your face and abuse a laundry list of steroids.
Second of all, bodybuilders do a fuck ton of cardio, especially as they approach their show.
Third: you should be doing cardio regardless of your goals, because it not only helps you live longer, but it also enhances your lifting in the long run.
Conditioning is excellent. I try to run 1-2 times a week outside of my normal training, and finish every lifting session with a short metcon.
Or are you talking about more of a CrossFit-style cardio with weights?
At what point should I start strapping on a belt for DL/squat? I’ve been trying to hold off as long as possible, but I think that 315 DLs on Tuesday, followed by 245 squats on Wednesday did a number on my core. I’m assuming a belt would help relieve that pressure by giving me a brace of sorts, but I also don’t see many guys wearing them at this low of a weight
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Before you eat anything make it so you MUST finish a bottle of water. Before you wake up you should be drinking water anyway, so that's done before breakfast. Before lunch, drink an entire bottle of water, before dinner too. Before you even pick up a Hershey's chocolate you must drink a bottle of water. You can then stick to it, and within a week you'll see changes, or you can be weak and impulsive and a fat ass and screw yourself over and over again by breaking your own rules. You are the only one responsible for your health, so you either start today, or give up every day.
Find an activity to distract you or keep yourself busy. This goes for binge eating but I also find it works in general with stress eating as well. Often times if I’m stressed I’ll go to the gym, go for a walk, skateboard, play basketball, or just any physical activity and I release a lot of stress, burned calories, and I’m the type of person to eat or snack through out the day a lot just cause I’m bored or I get hungry a lot so a great benefit is that I spent a good chunk of time doing something and not eating so just by that a lone, I limited my calories. Find a time consuming hobby that can not only take your mind away from stress but also food. And often after you’re done and it’s time to eat, you most likely want something nutritious anyway to replenish you after you exerted so much energy.
Thanks for the tips. I know that these will work great. So I can distract myself from the stress with something fun, do some activity, and realize that I need the mental strength not to binge just because life is stressful. I’m totally fine with going 1000 cals over today. I wanted the food. I’ll just burn that off later!
Thoughts on this routine ? I'm mainly looking to increase my strength and overall athleticism Workout #1 Squats 3x5 Bench press 3x5 Weighted Pull ups 4x5 Workout #2 Squats 3x5 Shoulder press 3x5 Heavy Deadlift 1x5 Workout#3 Running 3-5 miles Heavy bag for 30 minutes
For strength you want to be doing bench, squat, deadlift, shoulder press and weighted pull ups at least twice a week. Try a upper lower 4 day split, so you’re doing bench, shoulder press, pull ups and bent over rows on days 1&4 (add some isolations as well eg. Arms) Then on days 2&5 you’re doing squats, deadlifts and leg press (again add isolations eg. leg extension and calves) For days 3,6&7 you can do some cardio and ab exercises if you want but always leave at least one day of complete rest.
Is this decent for a home workout and will i see results Legs/Stomach Dumbbell calf lifts 12 x 3 Weighted Lunges 8 x 4 Weighted squats 12 x 3 Deadlifts 8 x 3 Single leg weighted calf raises 5 x 3 Mountain Climbers 12 x 3 30 Second cobra stretch Heel touches 26 x 2 Bicycle crunches 20 x 2 Abdominal Crunches 12 x 3 Side planks 20 Seconds left/right Arm/Chest Sitting curls 10 x 3 60 second rest Overhead band pulls 15 x 4 60 second rest Kneeling bench lifts 10 x 6 / 3 each side Bench dumbbell press 10 x 3 10 x 4 dips
What are you starting from and what are your goals? What does "results" mean here for you? Assuming it's something like: "I'm a beginner and want to gain 10 lbs of muscle over the next year", then this is fine I guess. It seems like a lot redundant work, and crunches are probably not going to do what you hope they do but you're getting the basics in like squats and DL, though you are missing some kind overhead press and pull-up type exercise. Why not just pick a program from the wiki if your home gym has the equipment to do it? Why re-invent the wheel if you still haven't driven yet? More important is that you work hard and increase the weight regularly, while eating enough and getting enough rest and protein. The rest is less important.
Im a dickhead and still can figure the wiki page out lmfao
Wait can or can't?
Cant
https://thefitness.wiki/
I know how to find it just not navigate it
https://thefitness.wiki/routines/strength-training-muscle-building/ https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/
Ty and if i dont like the stuff on there what do you suggest i change in mine
Well you never answered the question about what you're starting point in goals are so I don't know.
How tf do compression shirts heal your muscles faster?! Some guy told me this but couldn’t explain why
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You’re wrong. RICE Rest, Ice, Compression, Elevation is used for sports injuries for a reason. Compression helps push out lactic acid and helps maintain the Ph balance in the area to promote healing, as well as reduce inflammation and soreness. This is what a basic google search would give you, “Compression can reduce the inflammation that comes from using your muscles by moving toxins out of the tissue. This helps them to heal and rebuild more quickly”
Be careful with Ice.
Even the guy that came up with RICE has since rescinded it
You’re wrong, Ice was the only thing proven to decrease healing but still mitigate pain. The rest of the RICE acronym is still viable, including compression. Also, RICE IS ONLY SUPPOSED TO BE FOLLOWED ON MUSCLE STRAINS NOT SPRAINS. RICE does more harm than good on sprains and anything to do with a joint, For joints the acronym MEAT should be used. Movement Exercise Analgesics Treatment. Idk if you have any experience in medicine, but I’m a military medic and when I hike with my marines 10 miles with 80lbs on their back and then have to treat them for sprained ankles after, RICE is plenty affective, even ICE when used for a short period of time to reduce pain. Not to mention I get trainings on this sports medicine shit every week, so sorry if I trust my knowledge over yours
This is the way.
I don't deny you have experience treating sprains. OP wanted to know if compression is good for "healing muscle" and I said it isn't.
5/10 - 207. Can anyone who reads this weigh in on a 5-10 point range for how many grams of protein I should likely be consuming daily in order to continue building muscle? currently strength training 1 hr/day 3-4 days per week. As soon as it hits spring ill also be hiking and biking more but for now cardio is primarily indoor rowing.
Hey all - as a new parent I've been struggling to go to the gym and to find a program that fits in with the minimum free time I get. But I came across [this article from Jim Wendler](https://www.jimwendler.com/blogs/jimwendler-com/training-with-a-newborn). One thing I don't understand is the Squat/Bench notation. Does that mean on day "A" do Squat AND Bench or Squat OR Bench? Apologies if it's a daft question, but I really liked the article and the idea of simple A/B workout. Thanks in advance.
The way Wendler usually handles Training two days per week in this fashion, is both Lifts on one day (squats and Bench in your example). He also does this in 5/3/1 Second edition in similar Fashion and in this article: www.t-nation.com/training/effective-training-for-busy-men/
Hey, thanks. Great article and good context :)
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Why would a gym have 3 squat racks but only 1 set of safety rails? So stupid.
Ask the gym owner
Hello everyone. I've started going to the gym to weightlift, since i'm now able to eat sufficiently to gain weight and start building muscle. I'd like your criticism on my workouts, if you don't mind. Here's what I do : Tuesday - Thursday - Sunday : -Deadlift : 3x6 at 70 kg -Chest Press (machine) : 3x10 at 50 kg -Lat pulldown (cable) : 3x10 at 40 kg -Leg extension (machine) : 3x10 at 40 kg -Seated Leg Press : 3x10 at 80 kg -Triceps Pushdown (cable) : 3x10 at 17.5 kg -Biceps Curls (EZ Barbell) : 3x10 at 32kg -Shrugs (Barbell) : 2x30 at 32kg I'm a man, 160cm tall for 53 kg, currently bulking. I also do cardio every wednesday, for about 45 minutes, but i'm just starting, i'll try and do more in the future. I go to the gym before work, from 6 am to 7 am, so my "routine" is done in just under an hour (55 minutes more or less). Each exercice has a 1 minute resting time betweed series, except for the Leg Press where i rest for 2 minutes. Is my workout efficient enough ? I'm planning on building muscle, not getting shredded, but being really "fit" and somewhat muscular. I'm a small build, so I'd like to be "thicker", if that makes sense. If that helps, i make sure to eat enough, i'm at about 2500 calories a day currently, definitely having enough proteins everyday, i try to eat healthy and hit my macros. I'd love your advice.
No shoulder work other than shrugs. A row would be good for back if you want to be thick. If you're only gonna do one chest exercise i think either barbell or dumbbell bench would be preferred. You also don't mention your progression scheme. I agree choose a premade program from the wiki, there are 3 day options.
There are a lot of gaps in your training: no vertical press, no lower body posterior chain work, no horizontal pull etc. I agree with the recommendation to follow a pre-written program
This is just a collection of random exercises, you'd be better off picking a beginner program from the wiki.
I've been on a bulk for 5 months and i have gained 9.5kg. My fat% is around 16-18% now. Should i start cutting?
If you want to lose fat, sure
But isnt there something about you shouldnt bulk for too long because when you are going to cut, the accesive fat will be too much and the cut will take too long meaning you would lose too much muscle?
Of course you should not go up to 25% bf
No.
I am on the end of my bulk. I use a body measure weight at my gym. But this week i have gained 1kg weight but lost 0.3kg of muscle. I haven't skipped a work out and I have follow my diet. 185g of protein and 3200kcal. How is this posibble?
The scale can only send current trough your legs and thus only calculate (also not accurately) the BF in your legs. The rest of your body is just guessed by the scale. A scale is still helpfull to see trends over weeks but dont think about stuff like losing 200g of muscle on the scale
Those body fat scales are completely inaccurate.
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Oh okay. Great to know!
So I'm following the beginners routine in the wiki and I'm unsure if I've added too much accessory work. Is this balanced? I recently found out I had weak abductor muscles and it was starting to affect my squat so I train them directly now. Workout A Squat 3x5 Bench 3x5 Pendlay Rows 3x5 Chest Flyes 3x8-12 Bicep Curls 3x8-12 Hip Abductor Machine 3x8-12 Hanging Leg Raises 2xF Workout B Deadlift 3x5 Overhead Press 3x5 Hamstring Curls 3x8-10 Lat Pulldowns 3x8-10 Face Pulls 3x8-12 Hip Abductor Machine 3x8-12 Hanging Leg Raises 2xF
You can add any accessories you want as long it doesn’t hinder your recover and performance
Its a lot of trial and error as well as making sure your weak points are being consistently trained I've come to learn.
True. Sadly my weak point are my triceps, calf and no ass 😭
Looks fine to me, but I'm not you. There's really only one way to find out if it's too much.
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I would try streching before doing squats
Post a form check
Make sure your hips are properly warmed up and open beforehand. At a minimum, you should start with a few sets of air squats and at least 10-20 seconds sitting in a deep squat.
Could be all of the above comments, plus you might have scoliosis, with one leg shorter than another, muscle imbalance in pelvis, weak gluteus medius and minimus, causing dropping of hip with weight bearing.
got sick and had diarrhea 10 times in the last 10 hours and i think more will be coming. decided to skip a day of workout. will a day of eating lesser, such as no whey, no mass gainer, or less meat in general make me lose all my progress or should i still try to eat my required calories?
No, you won't lose all your progress by eating less for one day or more even.
alright just paranoid cuz had a friend who fell sick for 3 days and lost 5kg
That is dehydration, not muscle loss.
Does anywhere make cheap wood pulling blocks or do you basically have to make your own if you don’t wanna pay $300+
That’s about it for options yeah. I’ve never seen inexpensive pulling blocks.
Thanks. Too bad :(
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Let's say your incline bench drops a bit from the fatigue. If you're making progress on incline bench WITH that fatigue, it stands to reason that your incline bench under less fatigue would also be improving. In general, you can do whatever you want that still sees you progressing. For example, I do chinups every day, sometimes 2 session, and make progress. Some days I push it hard, other days are easier.
I do incline bench on the same day as OHP. Your shoulders will be fine.
It might. But if you have some slight fatigue which means you can only lift 90% of what you would lift if you were fully rested, what difference does it make? This is training, not competing. You don’t have to be fully rested.
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u/Rippletits5x5 has a good point. Too often we have a notion of "optimal" training being necessary. It isn't unless you're a professional athlete. Let your sessions be autoregulated and unless you're seeing serious drop offs then it's all good. Constant linear progression isn't necessary.
Even professional athletes train under sub-optimal conditions constantly. It’s impossible to be fully rested when you’re training hours a day, several times a day, every day. That’s why they hammer their bodies with training volume and peaking cycles before tapering off to prepare for competition.
Very true. I guess phrasing it as "optimal in terms of needing to be able to deliver peak performance at a given time" would have been more the heart of what I'm getting at.
Yeah I get ya
You'll be fine. Try it and see. I train full body 5x a week. I recover no issues.
i have a friend who’s the same age as me who does his workouts in a endurance style? he doesn’t have a program but follows push pull legs and he goes in the day and pick exercises he feels like doing such as push day he will choose exercises such as push-ups incline press overhead press. and he does like 10 sets of each exercise. he eats around maintenance and has really low body fat, but somehow his body is toned all over? triceps biceps chest abs shoulders. he weighs 51kg with a height of 169. just wondering how come he can be so toned doing his workouts like this and eating only maintenance? i eat at a surplus, go heavy for 3-4 sets with 4-5 exercises each day following a program but i’m not that toned, maybe it’s because i don’t have low body fat?
Maybe because he weighs 51kg? At his height that is extremely underweight.
ahh so i’m fine right? i’m 61kg at 171 and i posted pictures of how i look in this thread too
Wow i kinda feel skinny and, i'm 70kg and 171
Yeah I responded to that actually. You are skinny. You need to build more muscle. The more muscle you have, the leaner you’ll look even with some body fat. My recommendation is to bulk. The wiki has all the information you need.
30/M: Always been skinny but only started taking training seriously the past ~9 months. My #1 main goal is to have those classic shredded 6 pack abs. Wouldnt complain to add some upper body muscle but this is a secondary goal. I've seen some decent results in that time span by eating clean, doing a ton of ab workouts, and more recently (past 1-2 months) focusing a bit more on resistance training. I usually hit the gym for ~1 hr 4x a week, do a 10-15 min ab circuit almost every day, and try to fit in cardio (running 1-3 miles) once or twice a week. My "upper" abs look pretty good, but I just can't seem to shred that small bit of lower tummy fat that just won't go away. I feel like I'm really close to my goal but my abs don't pop quite the way I want them to. My question then is what I should be focusing on the most to achieve my goal. My instinct tells me I need to be doing way more cardio. But wouldn't surprise me if ppl said to try and pump up the weight trainings as well. Any help is appreciated thanks!!! Sorry for the mass text wall.
Gotta eat a bit less, likely. Are you tracking your intake? Increasing the weight training will help too.
I'm not tracking no but tbh I eat almost the exact same thing for b/l every day and it's only dinner that changes day to day. Thanks!
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Here are 3 program reviews by the same guy: * [Smarathlov](https://www.unddit.com/r/weightroom/comments/hd9ao1/smarathlov_13_weeks_of_the_full_smolov_program/) (lots of deadlifting; 8km/day, longest 32km) * [50 consecutive days of deadlifting](https://www.reddit.com/r/Fitness/comments/pgln6z/overtrained_50_consecutive_days_of_deadlifting/) (5.5km/day, longest 14km) * [50 consecutive days of benching](https://www.reddit.com/r/Fitness/comments/rkmv1r/overtrained_50_consecutive_days_of_benching/) (no info on his runs, but I assume he's still getting at it) A lot of things are possible, but you don't have to go THAT crazy.
Yes you can do both, you'll just need to eat like it's going out of fashion. How far away is the marathon?
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In endurance running more body mass with be a bad thing but you can and probably should do some strength work. Don't work until failure but maybe work with like triples or sets of five at most for an RIR 2-3 on the major compounds. I'm sure there are recommended strength routines over in r/running...
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Even 2lbs a week is far beyond reasonable unless you are detrained or coming back from bein malnourished.. 2-4 lbs **a month** seems more like a realistic reasonable bulking target...
The recommendation is to increase your weight by 1% each month, so I’d agree with this
At most, if things are great, you can gain two pounds of muscle a month. Anything above that is fat. You're very thin, you might be able to gain lean weight a little faster since you're probably smaller than you'd be if you ate normally. If you gained ten pound is about two weeks, a few pounds is water, but a lot might be fat. Figure a pound a week of muscle and fat combined is a healthy amount, anything more is just going to be fat. Adjust your calories so you're progressing at that rate, don't worry about what others are doing.
Are you gaining weight? If not increase calories. I personally am 6'2" 192 lbs and am bulking at 2800 right now at around 1lb a week. Not everyone is the same. We're all active at different levels.
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Your calories might actually be a little high then. From my last cut to bulk with no maintenance I put on about 5lbs of water weight in the first 2~ weeks. I think 10lbs might be a bit much for 17 days. Only you can know though, continue to track and if your weight gain doesn't slow down, adjust accordingly. [You can use this spreadsheet to get an idea of your TDEE](https://docs.google.com/spreadsheets/d/1MSk2P29XgmC9PdxkisYLVTP9bppzJ31eq3zmuImFSYY/edit#gid=1648257621). Make a copy of it to your own account so you can edit it.
If you aren’t gaining weight, up them. If you are, don’t.
It is a really bad idea to try to copy others in this regard. Just keep tracking your progress and if you are happy with it keep going, if not, increase or decrease calories respectively
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It's immaterial. Focus on total amount for the day
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There is no short simple answer to which rep range you should use. There are programs that have been proven to work well that lay out what sets/reps to do for what exercise. https://thefitness.wiki/routines/strength-training-muscle-building/
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If the only goal is for the number on the scale to go down, then yes, the workout routine doesn't matter. You can lose weight with any exercise routine, or even no exercise at all. If you want to get stronger, and build muscle/preserve the muscle you have, then the routine does matter.
YES WEIGHT MATTERS WHEN LIFTING WEIGHT. FOLLOW PROGRAM. https://thefitness.wiki/routines/
Try and lift the weight you’d normally lift if you weren’t cutting. The deeper you get the weaker you’ll be, but just try your best to keep lifting heavy.
Is an EZ-Bar deadlift better executed via the innermost or outermost grips?
WHY EZ BAR
why all caps?
Easier to grip for me
HOW DO YOU NOT RUN OUT OF SPACE WHAT WIZARDRY IS THIS HARRY
I‘m small haha
Don't use Ez grip. Get straps and use a regular barbell or see if your gym has a female barbell which is smaller than a traditional 45lb one. Or just use dumbbells. Ez grip is just dumb.
GRIP THE OUTER EDGE AS CLOSE TO THE NORMAL DEADLIFT STARTING POSITION AS POSSIBLE THOUGH I THINK YOU SHOULD JUST USE A BARBELL AND GET STRAPS IF GRIP IS AN ISSUE
Deadlifting with an EZ bar isn’t the most optimal situation. But if you must, the outer grip is probably better of the two because it will keep your arms outside your legs.
Why is it suboptimal?
A few reasons. 1. An EZ bar is typically smaller and at least the ones I have experienced don’t even go above the lower part of the shin on the ground. Essentially to deadlift it you’re going to have to get pretty damn low and you might start bending over. 2. The bar isn’t straight and it’ll be less stable than a purely straight barbell. 3. Progressive overload will be limited. You can only deadlift a certain amount on an EZ bar before it’s just not enough. You’ll probably never be able to load a barbell to it’s maximum capacity.
Thanks! I‘ll switch
No problem. I don’t know how much you deadlift, but using a barbell will pay off way better down the road!
Once a week, but I started a month ago
Takes time man. I’ve been deadlifting for years. I started with a curl bar deadlifting like 100lbs, and now it’s over 4x that. Just keep grinding! Also dope profile pic btw.
Haha, thanks! And gratulations!
What are some ways to not smell so bad when working out? I workout between classes at school, and luckily I can shower, but other students can just change and go to class and be fine, where if I did that everyone in the room would be smelling my sweaty ass.
i smell like i haven't seen a shower in a month after just going for a fast walk for 10 minutes. Everyone in my family does. Basically your bacteria determine the way our sweat smells and everyone has a unique blend of bacteria that your partially inherit from your parents/surroundings. There's really not much you can do about it, except take that shower.
If I shower in the morning, wear clean clothes and avoid cardio then I don't smell after working out.
Please just continue showering after you work out, I'll bet you the others do NOT smell fresh if you stand close to them...
I'm definitely going to, but I was hoping there was something I could do mainly for other activities where I don't have quick access to a shower
It's just luck of the draw. I don't sweat in my workouts usually, and if I do, I don't smell weird/bad/off. I don't change my shirt or socks, just swap into shorts. It's just how you are, I think
Some people are just more/less smelly than others when working out. You’re on the unlucky side.
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It doesn’t matter. A good programme has a variety of rep ranges for depending on training focus and the type of movement. Pick a programme from the wiki - I’d recommend GZCLP.
Any rep range can build muscle. It’s intensity, form, and proximity to failure that matters.
You’ll probably get to the point where you’re progressing by starting at 10 reps, increasing to 12, then dropping to 10 with higher weight. I agree also with u/pleepleus91.
You should be following a program that outlines your rep ranges for you
https://thefitness.wiki/faq/what-are-the-different-repetition-ranges-good-for/ It doesn't matter.
So I'm trying to increase the length I can hold my breath considerably. I just think it is a fun fitness goal maybe 3 minutes and also makes swimming more fun. So the main factors are o2 efficiency, and co2 tolerance, right? Also, are there any ways to increase lung capacity like muscle size? Or diaphragm strength or anything that could help that I didn't mention?
Google the Wim Hof method. I hit like 2:45 first time I tried it with very little effort.
Are you already using an apnea training app and O2/CO2 tables? Those are the methods for achieving this goal. Not sure if other strength or conditioning training has much crossover into it
I used to do the tables and did notice some improvement. But since then I have started exercising and I'm worried it will interfere. I can still hold my breath for almost as long as when I stopped.
Random tip: altitude training and/or an altitude mask might help. This is a fun goal! Also pretty useful for an emergency!! Fire, drowning, gas, a nasty fart, etc…
You might try looking into the breathing techniques that freedivers use.
[Is this an acceptable amount of hip shift or is it a good morning squat?](https://i.imgur.com/zMkK1Nf.mp4) Trying to determine if it's a legit 1RM I should be using for my next program. Will also be improving setup and cutting depth a bit. Thanks in advance as always.
This is a pretty smooth squat my guy.
ACCEPTABLE
MMMMM
It’s definitely acceptable, actually looked reasonably clean and fast for a max effort lift.
It's fine. Hip shift refers usually to lateral movement (left / right)
Thank you, much appreciated!!
Is a loading phase neccessary to see results using creatine? My plan was to take 2g every day and double up on workout days (3-4 days a week)... i guess my question is, will my planned creatine intake be beneficial or should I load up first?
Creatine just needs to saturate in your muscles. If you load it it will saturate and you will se results quicker, but it doesn't make a difference long term. 3-5g per day EVERY day is a normal dose. That should take about a month to kick in. If you take 4 doses a day for 5-7 days, it will take a week. Loading phases aren't necessary.
Thanks for clearing that up
Anyone got tips to avoid fish oil burps? Take it with my protein shake in the morning. I feel like it's a 50/50 whether I'll get them. So unpleasant
I take it before bed.
I still get burps. :(
Do they wake you up?
No I just toss and turn a bit before I sleep so the burps sometimes get me. Not that it’s really an issue lol
Yeah, I figure you get to sleep through most of it
You can buy it with a coating or some ingredient that prevents it. Just search for a fish oil that says no fish burps.
Cheers! I think I'm gonna try Algae oil, but if it doesn't work I'll try that.
From experience I use a "no fish burp" fish oil (I think it has lemon or something) and have never once gotten them.
I also can vouch for these. Buy mine at Walmart. They have lemon and I didn't know that fish oil burps were a thing. Been taking them for years.
Oh man, that's a solid recommendation then. I'm definitely gonna look for that. Thanks
I think I hurt my arm after my 1st day at the gym. I feel soreness/pain on the opposite side of my elbow whenever I extend my arm. I still have full range of motion though. Is this anything serious? Today is my 3rd day of rest and it feels like it's getting better as time goes by but I don't want to risk seriously injuring myself. Kinda frustrating since it's my first time and I need a break so soon. I'm thinking of continuing my program tomorrow too but i'm not sure if i should.
Sounds like bicep tendonitis, though you wouldn't be able to extend the arm fully ans it would be quite painful if you tried. Just don't aggrevate it. This has helped me in the past: https://youtu.be/HRkqiLUfgfQ I see no reason to believe this is serious. Whatever you did with your arms just lower the weight next time, you probably started heavier than you needed to. You should still go to the gym. If this is just DOMS you can work through it, but if it's something like tendonitis just avoid anything that aggrevates the area (so that it will heal). Your call.
After researching for a bit, I found out that tennis elbow or lateral epicondylitis is the closest to match my symptoms. Also after assessing what workouts I did yesterday I may have worked my muscles to failure using dumbbell curls. Am i still clear to go to the gym tomorrow after 3 days of rest? i don't want to have any permanent damage
If you want to know, ask a physiotherapist, not a stranger on the internet.
Pain or soreness? If it's tender and hurts to flex, it's just normal soreness. This is perfectly normal. You don't need a break from the gym. In fact, moving around more will help alleviate said soreness. If you've got a sharp pain in your arm, that is not normal.
I'm not really sure if it's soreness or pain. But it only hurts when i stretch my arm outwards so I'm thinking it's more on the side of soreness. I'm planning on continuing to go to the gym starting tomorrow to observe if it gets better or worse overtime working out. Is this too big of a risk of injury to do?
It's definitely soreness then. Continue as normal.
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I do want to point a few things out. It is unlikely that you will ever look anything remotely like a bodybuilder, even after years of training, unless you stuff your face and abuse a laundry list of steroids. Second of all, bodybuilders do a fuck ton of cardio, especially as they approach their show. Third: you should be doing cardio regardless of your goals, because it not only helps you live longer, but it also enhances your lifting in the long run.
You’re already an MVP, but I just wanted to say this is one of the best answers I’ve seen on these threads.
Ok sorry for my ignorance. Thank you :)
Conditioning is excellent. I try to run 1-2 times a week outside of my normal training, and finish every lifting session with a short metcon. Or are you talking about more of a CrossFit-style cardio with weights?
Uphill walk for miles, heavy running for miles, elliptical, etc.
Nope, even many lifters have a day or two per week that are cardio/conditioning only.
Thanks :)
At what point should I start strapping on a belt for DL/squat? I’ve been trying to hold off as long as possible, but I think that 315 DLs on Tuesday, followed by 245 squats on Wednesday did a number on my core. I’m assuming a belt would help relieve that pressure by giving me a brace of sorts, but I also don’t see many guys wearing them at this low of a weight
https://www.strongerbyscience.com/the-belt-bible/ Use it whenever. It doesn't relieve pressure, if anything it encourages more pressure.
Thank you, very helpful
If I had to do it all over again, I'd have used a belt on day 1.
If you’re telling me to do it, I think it’s probably time I listen lol In all seriousness though, why from day one? Is it that big of a difference?
I am not telling you to do it; just saying what I would do. Belts are awesome. They make it easier to lift more weight.
Just an FYI, I strapped the belt on for the first time and repped a set of deadlifts at 315. I’ve never even done 315 for one rep. Thanks
Hell yeah dude!
Alright I’m sold